|OK In Health - Nutrition Column|
How to Sprout in 10 Simple Steps - August 2012
Sprouting at home is an easy and cost-effective way to add enzymatically-active, highly alkalizing food to your daily routine.
What should you sprout?
- Beans (all kinds)
- Sunflower seeds (and more!)
How to sprout in 10 easy steps:
You can buy sprouting kits in most health food stores, but it's just as easy to sprout at home using three readily-available household objects: a jar, cheesecloth and a rubber band. Here are the ten steps to sprouting:
- Rinse the seeds you intend to sprout well and pour into the jar (fill to 1/4 mark)
- Fill the jar at least 3/4 full of water
- Soak overnight at room temperature
- Pour out the water and seeds and rinse with fresh water
- Return the seeds to the jar
- Cover the jar with cheesecloth and secure the cloth with the rubber band
- Briefly turn the jar upside down to drain the remaining water
- Sprouts will begin to appear within 24 hours (give or take)
- Make sure the sprouts stay moist so they sprout fully by rinsing and draining them (as in step #7)
- Rinse your sprouts before eating.
Sprouts can be stored in the fridge uncovered for up to one week
Excerpt from the Thrive Diet / Thrive: the Vegan Nutrition Guide by Brendan Brazier
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|Kale Potato Soup|
Description: This soup could be made using curly leafed kale, other times black kale. The potatoes vary, too, depending on what you have in the pantry. Savory and comforting, this soup is an excellent reminder to appreciate the gifts of winter, even when you're on the cusp of spring.
Health Benefits of Eating Kale are many. Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
Lastly, Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
Chop Kale finely into your next salad, steam or use in soups.