sprouts

For a nutritional edge, consider the science of sprouting. The process involves soaking grains, nuts, <a href=/articles/2017/05/daily-wisdom-lectins>legumes</a>, or seeds in water. This makes the foods easier to <a href=/articles/2018/09/fasted-morning-workout>digest</a> and improves your body’s ability to absorb their nutrients. Here, four ways to add <a href=/articles/2017/11/eating-to-heal>sprouted foods</a> into your diet. On salads: <a href=/articles/2018/05/watermelon-seeds>Watermelon seeds</a>, rich in healthy fats, protein, iron, and antioxidants, are best when sprouted and dried. Soak them in water for a few days until the back shell comes loose, then roast in the oven for 15 to 20 minutes. The seeds make a stellar salad topper. In a drink: <a href=/articles/2017/07/rejuvelac>Rejuvelac</a> is a citrusy tonic made from fermented, sprouted grains. Using just grains (like sprouted wheat berries) and water, it’s also simple to make at home as a tangy drink that rivals kombucha. You can buy it or make your own. As a pasta: <a href=/articles/2017/10/alternative-pasta>Alternative pastas</a> include sprouted varieties made from whole wheat, quinoa, or spelt. The benefit is that sprouting enhances the availability of amino acids and antioxidants. Or a sandwich: Sprouted store-bought wheat breads <a href=/articles/2013/01/death-of-wheat>are often combined with other sprouted foods like lentils, seeds, and quinoa</a>—and the result is additional nutrients plus protein, which lowers post-meal blood sugar response, says registered dietitian <a href=https://ryandandrews.com/ target=_blank>Ryan Andrews</a>, author of A Guide to Plant-Based Eating. <div> </div>