Sprouting all over!



simply well newsletter with Holly Niles


When we thinking of sprouts, most of us think of bean sprouts in Asian Food or those tiny alfalfa sprouts in salads but there is a bigger picture. Over the next couple of weeks, we will talk about the benefits and process of sprouting grains, legumes and seeds/nuts. Sprouting is a way of germinating or accessing the nutrition in seeds. This process makes them more digestible and allows your body to absorb all their nutrients. Even grains like brown rice, which are actually seeds of cereal grasses, can be sprouted. Sprouting grains means that we can eat them raw and they can be used for baking as well as salads and smoothies. Next week we will talk about more about how to make them at home. This week, begin to look for local sources of sprouted foods and next week we will talk about resources for raw grains, legumes and nuts/seeds to make your own.

Simply Easy Tool:

Pea shoots are nutrient dense sprouted legumes that are available in markets like Whole Foods and Trader Joes. They can be added to salads or smoothies or sautéed (see recipe below).

Simply Supportive: Plant Enzymes Digestive Formula

In addition to sprouting, which can make foods more digestible, supplementing with plant enzymes can provide ongoing digestive support. Plant Enzyme Digestive Formula can be used for occasional gas, bloating, irregularity, and to create a feeling of fullness after eating. It is recommended to take digestive enzymes 15 minutes before a main meal to support digestion. To order Plant Enzymes Digestive Formula, contact our friendly Front Desk Team at: (860)519-1916 or Info@IntegrativeWellnessAndPT.com.

Simply Delicious: Chinese Pea Shoots Stir Fry

The key to this dish is not to let the pea shoots overcook. Once the shoots begin to wilt, it is almost done! The beauty of this dish is the limited ingredients – let the delicate pea shoots flavor be the star.


1 pound pea shoots
2 garlic cloves, finely minced
1/4 teaspoon sugar (try coconut sugar)
1/2 teaspoon salt
1 tablespoon Chinese rice wine (or dry sherry) – optional
1/2 teaspoon roasted sesame oil
cooking oil (like avocado or olive oil)

1. In a wok or large sauté pan, add in the garlic. Pour in about 1 1/2 tablespoons of the cooking oil. Turn heat to medium-low and let the garlic heat up slowly, infusing its flavor and fragrance into the cooking oil. Take care not to let the garlic burn – control the heat so that the oil is slightly shimmering and aromatic.

2. Turn the heat to high. Add in the pea shoots, you’ll probably have to add them in a couple of batches. Quickly, use your tongs to turn over the pea shoots around in the fragrant oil. Get that garlicky oil all over the shoots!

3. Add in the sugar and the salt. Again, use your tongs to flip, stir, turn the pea shoots. Within a minute or so, the shoots will begin wilting and cooking. Once the shoots begin wilting, the dish is almost done. Don’t overcook the delicate shoots. Turn off the heat, pour in the cooking wine and the sesame oil. Toss and serve.

Adapted from: http://steamykitchen.com/39585-chinese-stir-fried-pea-shoots.html

Simply Well Newsletter #43: Sprouting All Over