Sprouted grains have worked themselves into the mainstream of grocery store shelves and local farmers markets nationwide. Often found in loaves of breads like Ezekiel bread, sprouted grains are whole grain seeds that have germinated or just begun to sprout into a plant. They are soaked, then nurtured, in an intentional and controlled process using moisture, temperature and time to catch the sprouts at the precise moment in the growing process.

Sprouted grains have many health benefits. As they undergo the germination process, their nutritional composition is altered, making the percentages of some nutrients higher. Carbohydrates and proteins are broken down into their smaller building blocks, simple sugars, and amino acid. These conversions can make digestion and absorption easier on our bodies. According to the Whole Grains Council website, “sprouting grains increases many of the grains’ key nutrients, including B vitamins, vitamin C, folate, ?ber, and essential amino acids often lacking in grains, such as lysine. Sprouted grains may also be less allergenic to those with grain protein sensitivities.”

Adding a different texture to foods with faster prep time, sprouted grains offer a nutty, earthy flavor profile. While some sprouted grains may have slightly higher levels of certain nutrients than their regular whole grain counterparts, this is not necessarily the case in every single situation. Sprouted grains and regular whole grains contain the same nutrients, just in different quantities. Sprouted or not, all whole grains contain more fiber, protein, and higher levels of many essential nutrients than their refined counterparts.

Our priority should be getting more whole grains in our diet, regardless of whether they are sprouted or not. Start by reading the nutrition facts label. Look for 100 percent whole sprouted grain or whole grain products under the ingredients section to assure you are retaining the most nutrients in your foods. Compare the food labels to determine which product contains the most nutrients and try to vary your grains for different nutrient profiles. Add to a salad. Throw a handful of sprouted grains like sprouted quinoa or wheatberries into your favorite salad or toss sprouted grains with chopped nuts, roasted veggies and vinaigrette dressing for a hearty grain salad.

Mix into a stir-fry. Instead of serving pan-cooked veggies over rice, fold cooked sprouted rice or quinoa into your stir-fry during the final minutes of cooking.

Use in place of breadcrumbs. Crush packaged sprouted-grain crackers or cereal and use like breadcrumbs for a crunchy coating on chicken, tofu, fish, or veggies.

Make sprouted-grain porridge. Simmer sprouted buckwheat, quinoa, or millet in your milk of choice until the grains are tender. Top with fruit and/or nuts.

Bake in more nutrition. Swap nutty sprouted wheat flour in a 1:1 ratio for all-purpose or whole wheat flour in any baked good recipe. You can also fold cooked sprouted grains into a batter like you would nuts, dried fruit, or chocolate chips for added texture and fiber.

*Whole grains can be substituted in place of any sprouted grain.

SPROUTED BROWN RICE VEGETABLE RISOTTO

INGREDIENTS

2 quarts vegetable broth

½ pound asparagus, trimmed and cut into 2-inch pieces

2 tablespoons olive oil

1 cup ?nely chopped onion

2 cloves garlic, ?nely chopped

2 cups uncooked sprouted brown rice

2 carrots, trimmed and chopped

2 zucchinis, trimmed and chopped

½ cup fresh or frozen and thawed peas

? cup grated Parmesan cheese

1 tablespoon butter

Sea salt and pepper to taste

INSTRUCTIONS

In a medium pot, cover broth and bring to a simmer.

Heat oil in a medium pot over medium heat. Add onion and garlic and cook, stirring occasionally, until softened, 4 to 5 minutes. Add rice and cook, stirring gently, until toasted and fragrant, 4 to 5 minutes.

Add 1 cup of the hot broth and cook, stirring constantly, adjusting the cooking to a simmer until liquid is almost absorbed. Repeat the process, adding about a ½ cup of the broth each time, until rice is just beginning to get tender, about 25 minutes. Add asparagus and carrots, continuing the process with the broth.

When rice is just al dente and asparagus and carrots are just tender, add zucchini and cook 5 minutes more. (If broth gets low, add water as needed.)

Stir peas into rice and cook until hot throughout, 2 to 3 minutes more. Add cheese, butter, salt and pepper and stir to combine.

Add about ½ cup more liquid to ?nished risotto before serving, if necessary, for desired texture.

Nutritional facts

Per serving: 330 calories, 9g total fat, 2.5g saturated fat, 290mg sodium, 54g carbohydrate, 6g fiber, 10g protein.

The recipe is courtesy of the Whole Grains Council, (https://wholegrainscouncil.org/recipes/sprouted-brown-rice-vegetable-risotto)

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Sarah is a Registered and Licensed Dietitian Nutritionist with Heritage Health and Crest Home Health and Hospice. She has a Bachelor of Science degree in Family and Consumer Sciences with a major in Foods and Nutrition, dietetics option.