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HEALTHY EATING
Full of Bean... Sprouts! — INDIRA RODERICKS
Used almost carelessly for oriental dishes, bean sprouts not only have a lovely fresh flavour, but are also good for you. All sorts of seeds can be sprouted, but the bean family are the favourites among sprouted vegetables. The bean sprouts most commonly available in the shops are sprouted moong beans. But aduki beans, alfalfa, lentils and soyabeans can be sprouted as well.
WHY EAT BEAN SPROUTS?
• They contain a significant amount of protein, vitamin C and many of the B vitamins.
• They have an excellent flavour, best appreciated when eaten raw in salads and sandwiches.
• For slimmers they are an ideal food, low in calories and can be enjoyed without any dressing.
BEFORE BUYING...
• They should be bought absolutely fresh.
• They don't keep for long and will taste sour if past their best.
• The sprouts should be firm, not limp and the tips should be green or yellow.
• Avoid any that are turning brown.
WHILE COOKING...
If stir-frying, add the sprouts at the end so that they cook for a minimum period to keep plenty of crunch and retain their nutritional value.
EXPERT SPEAK
Bean sprouts are a store house of vitamins and minerals. The process of sprouting not only increases the nutritive value but also lowers the calorific value. Sprouting also increases the concentration of the digestive enzymes which facilates digestion. Though sprouting is in all ways beneficial to us it must be remembered that the warmth and humidity needed for sprouting is also helpful to the growth of harmful bacteria as well. Thus extreme hygiene and caution must be exerted during sprouting to avoid foodborne illness.
Expert: Pooja Makhija, dietician
This neglected vegetable is far from being insipid and uninteresting
— INDIRA RODERICKS
Used almost carelessly for oriental dishes, bean sprouts not only have a lovely fresh flavour, but are also good for you. All sorts of seeds can be sprouted, but the bean family are the favourites among sprouted vegetables. The bean sprouts most commonly available in the shops are sprouted moong beans. But aduki beans, alfalfa, lentils and soyabeans can be sprouted as well. WHY EAT BEAN SPROUTS?
• They contain a significant amount of protein, vitamin C and many of the B vitamins.
• They have an excellent flavour, best appreciated when eaten raw in salads and sandwiches.
• For slimmers they are an ideal food, low in calories and can be enjoyed without any dressing.
BEFORE BUYING...
• They should be bought absolutely fresh.
• They don't keep for long and will taste sour if past their best.
• The sprouts should be firm, not limp and the tips should be green or yellow.
• Avoid any that are turning brown.
WHILE COOKING...
If stir-frying, add the sprouts at the end so that they cook for a minimum period to keep plenty of crunch and retain their nutritional value.
EXPERT SPEAK
Bean sprouts are a store house of vitamins and minerals. The process of sprouting not only increases the nutritive value but also lowers the calorific value. Sprouting also increases the concentration of the digestive enzymes which facilates digestion. Though sprouting is in all ways beneficial to us it must be remembered that the warmth and humidity needed for sprouting is also helpful to the growth of harmful bacteria as well. Thus extreme hygiene and caution must be exerted during sprouting to avoid foodborne illness.
Expert: Pooja Makhija, dietician
STIR-FRY BEAN SPROUTS
Ingredients
1 cup bean sprouts 1 tbs soy sauce 1/2 tsp sugar Salt to taste 1 tbs oil for stir-frying A few drops of Sesame oil
Method
Wash and drain the bean sprouts, trimming the ends if desired. Add oil to a heated wok or heavy skillet. When oil is ready, add the bean sprouts and stir-fry briefly. Add the soy sauce, sugar and salt. Stir-fry another few seconds and add the sesame oil. Serve hot.
Ingredients
1 cup bean sprouts 1 tbs soy sauce 1/2 tsp sugar Salt to taste 1 tbs oil for stir-frying A few drops of Sesame oil
Method
Wash and drain the bean sprouts, trimming the ends if desired. Add oil to a heated wok or heavy skillet. When oil is ready, add the bean sprouts and stir-fry briefly. Add the soy sauce, sugar and salt. Stir-fry another few seconds and add the sesame oil. Serve hot.
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