Which sprout has the most protein

Research has linked the high levels of antioxidants in collard greens with a decreased risk of developing prostate cancer One study reported that people who eat cruciferous vegetables, such as collard greens, are less likely to receive a diagnosis of breast cancer Collard greens can also bind to bile acids in the gut, which helps reduce cholesterol levels.

One study showed that steam cooking boosts this benefit People can enjoy collard greens steamed or sauteed. They are particularly tasty mixed with other vegetables, including onions and mushrooms. Broccoli is a very popular vegetable that also happens to contain protein with all the essential amino acids.

People can enjoy it either raw or cooked. Broccoli has the following protein content 36 :. Broccoli is a very rich source of vitamins C and K, a good source of folate, and a decent source of phosphorous and potassium. It also contains some calcium. Broccoli also provides high amounts of plant compounds and flavonoids, such as kaempferol. These may have antioxidant, anti-inflammatory, and anticancer effects Like all cruciferous vegetables, broccoli is high in glucosinolates.

These are compounds that may help reduce the risk of cancer Also, like mustard greens, broccoli has a higher capacity to bind to bile acids when steamed, so eating steamed broccoli may help reduce cholesterol levels in the blood Additionally, broccoli can help improve liver health by stimulating detoxification and the production of antioxidant compounds in the liver People can steam, roast, bake, or saute broccoli.

It also works well in soups and sauces or as a side dish. Brussels sprouts are a great addition to most diets. They are a good source of protein, fiber, and vitamins.

Brussels sprouts have the following protein content 40 :. One cup contains 3. Brussels sprouts are also very rich in vitamins C and K and are a good source of folate and vitamin B They are also a decent source of iron and potassium. One animal study reported that eating Brussels sprouts promoted the growth and health of intestinal bacteria and stimulated the production of short-chain fatty acids in the gut People can cook Brussels sprouts by boiling, steaming, grilling, or roasting them.

They work well as a side dish. Like broccoli, cauliflower provides a high amount of protein for the number of calories it delivers. Cauliflower has the following protein content 42 :. Cauliflower is a very rich source of vitamin C and a good source of vitamin K. It also contains some calcium, iron, magnesium, and phosphorous.

Cauliflower also contains a high amount of a particular glucosinolate compound called sinigrin, which may have anticancer, antioxidant, and anti-inflammatory properties The glucosinolate content of cauliflower may drop significantly when a person cooks it. Therefore, cauliflower may be better raw However, cauliflower is also high in other antioxidants that are preserved during cooking and may even increase after a person steams or microwaves the vegetable Like several other vegetables on this list, cauliflower has the potential to reduce cholesterol levels due to its ability to bind to bile acids.

Steaming cauliflower increases this capacity Cauliflower is a versatile vegetable suited to a variety of recipes. In many cases, it can act as a substitute for starchy carbohydrates, such as pasta or bread. Even though vegetables are not very high in protein compared with some other foods, many contain good amounts of protein relative to their calorie content.

Also, the vegetables on this list are high in many other nutrients that scientists have linked to all sorts of health benefits. Consuming these protein-rich vegetables is a great way to increase the protein and nutrient content of any diet without adding many calories. Small seeds are soaked for five hours, medium size for eight hours and beans and grains for 10 to 12 hours.

On the following morning, the seeds should be rinsed and the water drained off. Not more than one-fourth of the jar should be filled with the seeds for sprouting.

Soaking makes the seeds, grains or legumes fatty, pulpy and full of water. It should, therefore, be ensured that the jar has enough room for the seeds to expand during sprouting. They will expand about eight times their original size.

The jar should be kept at a place which is exposed neither to chill nor hot winds. It should also be ensured that the mouth of the jar is not completely covered so as to allow air in. The seeds should be rinsed and water drained off three times every day till they are ready to eat. The seeds will germinate and become sprouts in two or three days from commencement of soaking, depending on temperature and humidity.

Care should always be taken to ensure that sprouts do not lie in water. They should be kept well drained to prevent souring. Sprouts are at their optimum level of flavour and tenderness when tiny green leaves appear at the tips. Their nutritional value is also optimum. To retain their freshness and nutritional value, they should be placed in a refrigerator, if they cannot be consumed immediately after reaching suitable maturity.

Sprouts can be kept for several days in this way. Some caution is necessary in sprouting. Soaking for a longer period than required makes the seeds rot or ferment.

The main factors for germination are water, air, heat and darkness. There may be poor germination or no germination at all if any of these factors are not present such as insufficient water, or too much water, lack of sufficient heat, lack of fresh air, either too cold or too hot surroundings and too much light. Benefits There is an amazing increase in nutrients in sprouted foods when compared to their dried embryo.

In the process of sprouting, the vitamins, minerals and protein increase substantially with corresponding decrease in calories and carbohydrate content.

These comparisons are based on an equivalent water content in the foods measured. Analysis of dried seeds, grains and legumes shows a very low water content. But this increases upto tenfold when the same food is converted into sprouts. For accurate comparison each must be brought to a common denomination of equal water content to assess the exact change brought in nutritional value. Sprouted mung beans, for instance, have a 8. Where do I find food grade hydrogen peroxide?

My sprouts do fine except for the garbonzo beans my fav. They always seem to get moldy. Love your blog and great recipes. My kitchen is now filled with crazy jars of seeds because of you!!! Have you had any success sprouting FLAX? I had one semi-successful go and one big miss…any tips?? We really love sprouts over here! I am so i awe of this sprouter…. Any kitchen gadget, really…but I have never seen anything like it! Your email address will not be published.

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This field is for validation purposes and should be left unchanged. Here are some goodies about specific types of sprouts : Alfalfa Sprouts : Rich in phytochemicals, protect against cancer, heart disease, osteoporosis and fibrocystic breast disease.

They stimulate natural killer cell activity, which strengthens the immune system. Beneficial in reducing symptoms of PMS and menopause, including hot flashes. Alfalfa sprouts are abundant sources of vitamins A, B, C, E and K, the minerals calcium, iron, magnesium, phosphorus, potassium and zinc. Also carotene, chlorophyll, amino acids and trace elements. Broccoli Sprouts: Abound with the amazing cancer-fighting phytochemical, sulforaphane. Research studies have shown that they contain 50 times more sulforpohane than fresh broccoli.

They are sources of plant estrogens, similar to human estrogen, and so are helpful in cases of PMS, menopause, hot flashes and fibrocystic disease. Nutrient dense, they are rich sources of vitamins A, B, C, E and K, anti-oxidants, the minerals calcium, iron, magnesium, phosphorus, potassium and zinc. Also carotene, chlorophyll, amino acids, trace elements and antioxidants. Garbanzo beans , also known as chickpeas, can be sprouted to make delightfully delicious hummus. It is much richer in nutrients than hummus typically made from cooked chickpeas.

They can also be used in salads, soups or stir fried or steamed with other bean sprouts and vegetables. These sprouts are plentiful sources of vitamins A, C and E, the minerals iron, calcium, magnesium and amino acids. Pea Sprouts : Rich sources of vitamins A, B, C and E, all the essential amino acids, the minerals calcium, iron and phosphorus.

Red Clover Sprouts: Rich in phytochemicals, in particular genistein, which is known to prevent the formation of new blood vessels inside a tumor, in essence starving the tumor, it is protective against diseases like cancer. Red clover contains naturally occurring plant estrogens, similar to human estrogen, so they are helpful with PMS, menopause, hot flashes and fibrocystic disease.

They contain vitamins A, B, C, E and K, the minerals calcium, magnesium, potassium, iron, phosphorus and zinc, trace minerals, carotene, chlorophyll and amino acids. Sprouting Advantages Enzymes are activated- necessary for food digestion Proteins convert to free amino acids- building blocks of our bodies Starches change to simple sugars. Minerals combine to increase assimilation. Vitamin content increases from 3 to 12 or more times. Chlorophyll and carotene content increase dramatically when exposed to sunlight.

Try and lean it at 45 degree angle so that water can drain but air still circulates. Rinse your sproutlings twice a day. Each time you rinse them, rinse several times, then leave to drain. Jen says:.

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