In the mood to snack? Choose sprouts

Cheap, home-grown and healthy – three reasons why you need to grow a liking for sprouts.

Experts estimate there are over 100 times more enzymes (special types of proteins that act as catalysts for all your body’s functions) in sprouts than uncooked fruits and vegetables.

The energy contained in the bean or legume is ignited through soaking and sprouting. The quality of the protein improves with the soaking and germination processes. The fiber content, critical to weight loss, also increases substantially as does the vitamins A, B-Complex, C and E count.

The fact that sprouts are home-grown ensures you are not getting unwanted pesticides, food additives and other harmful chemicals that may impact your weight-loss plan.

Here are two easy recipes for a quick afternoon pick-up snack:

Sprout Tikki

Ingredients

Moong dal sprouted 1/2 cup

Brown chana, sprouted and boiled 1/2 cup

Green chana (hare chane), sprouted and boiled 1/2 cup

Fresh coriander leaves 2 tbsp

Salt to taste

Red chilli powder ½ tsp

Chaat masala ½ tsp

Jeera (cumin) powder ½ tsp

Oil to shallow fry

Besan flour for shallow frying

Method

1. Chop coriander leaves finely and place in a bowl. Add the sprouts, salt and mash with a potato masher.
2. Add red chilli powder, chaat masala, jeera powder and mix.
3. Heat a little oil in a non-stick pan. Shape the mixture into small cutlets, roll them in besan flour and place in the pan to shallow fry. When the underside is done, flip over and cook till both sides are evenly golden.

Sprouted Moong Salad

Ingredients

Moong beans, sprouted and boiled 2 cups (You can even keep it half-cooked for crunch)

Small or medium-sized onion, finely chopped 1

Medium-sized tomato, finely chopped 1

Green chilli, finely chopped 1 (optional)

Red chilli powder ¼ tsp

Chaat masala ½ or 1 tsp (optional)

Lemon juice 1 tsp or as required

Boiled potato or boiled sweet potato 1 (optional)

Few coriander leaves and lemon slices for garnishing

Rock salt or black salt to taste

Method

Mix all the ingredients listed above, except salt and lemon juice, with sprouted beans in a bowl. Season with salt, lemon juice and garnish with lemon slices and coriander leaves just before serving.

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Written by Neha Jain

She may have multiple degrees to back her expertise, but Neha Jain believes there’s nothing complex about nutrition. There is no magic formula for a healthy diet – the trick lies in balancing a variety of food groups and ensuring you’re eating the right portion size. With an MSc in Food and Nutrition from Delhi University and diplomas in naturopathy and yogic sciences, Neha is also a certified diabetes educator with extensive experience in endocrinological disorders and weight reduction, having worked with renowned endocrinologist Dr Ambrish Mithal in Delhi. Her goal is to help people find easy ways to make healthy choices, and believes HealthifyMe has simplified her task with its technology. Neha’s made the right choices for her family – she’s helped her husband control his high cholesterol levels and borderline diabetes by changing the meal plan at home, and introducing him to regular exercise – and now she’s hoping to ‘healthify’ you too.