Here is a list of grains and seeds you may wish to keep on hand
in your home. Economical whole grains and seeds pack high amounts
of a wide range of vitamins and minerals, valuable fiber and are
naturally low in fat. Grains, seeds, and nuts are perfect for
sprouting, baking, and side dishes. Make it a goal to try several
new grains in the upcoming weeks for taste, texture, nutrition
and flavor treats. The following information was adapted from
The
Sprouting Book by Ann Wigmore. Nutritional info is for
the sprouted grain or seed which may differ from the unsprouted.
Adzuki Beans - A good source of protein, vitamin C, and
iron.
Alfalfa - Pound for pound are one of the most nutritious
foods you can eat. A very good source of Vitamins B-complex, C,
K, E, and calcium, magnesium, selenium, iron, potassium, and zinc.
Almonds - Of all the spouted nuts, these are the easiest
to digest. Excellent source of vitamins B and E, protein, calcium,
potassium, magnesium, phosphorous, and fats.
Cabbage - A good source of vitamins A, C and U, along
with trace elements iodine and sulfur.
Chick Pea - Rich in carbohydrates, fiber, calcium, and
protein. Also provide magnesium, potassium, and vitamins A and
C.
Fenugreek - A valuable blood and kidney cleanser and
a good source of phosphorous and iron. Spices up a salad!
Lentils - The single richest source of high-quality
protein. Great sprouted or in a variety of main dishes.
Millet - A mild-flavored highly digestible alkalizing
grain. It is rich in protein, and calcium. A staple to the ancient
cultures of Egypt, India, and China. Use the unhulled type for
sprouting.
Mung Beans - A good source of iron, protein, potassium,
and vitamin C.
Oats - A cereal grass that can be purchased as whole
groats, and flaked, or steel cut, or rolled and flaked. A great
addition to breads, cookies. Use the whole oat groats for sprouting.
Radish - Spices up your sprouting mix!
Rye - Gives a slightly sweet flavor to a sprout mix.
Sesame Seeds - Rich in fats, protein, fiber. vitamins,
B, E, and several vital minerals.
Sunflower Seeds - Rich in B vitamins (thiamine, riboflavin,
niacin. The sprouts are richer in these vitamins than the raw,
unsprouted seeds.
Triticale - A new cereal grass with good protein content
made by a hybrid cross of rye and wheat. Often found in seven
grain mixes, and useful for wheat intolerant systems.
Wheat - The world's most cultivated grain. Wheat is
found in many varieties and forms including durum used for pastas,
hard wheat used for yeast breads, soft wheat used in pastries
such as pancakes and muffins. Wheat bran adds nutrition to great
muffins, couscous is cracked and pelletized endosperm of durum
wheat, bulgur is steamed and cracked wheat, wheat germ is nutrient
dense, and farina is coarsely ground endosperm of wheat. A great
form of vitamin E, which functions as an antioxidant. Soft wheat
works best for sprouting. Use in salads, desserts, breads, and
cereals, and to make juice and milks.
