February 17, 2021
What if we told you there was an easy way to make staple ingredients even healthier—with very little effort? Say hello to sprouting, a simple method that takes your beans, legumes, and grains to the next level of nutrition.
A sprouted food has been germinated, which means it transforms from its dormant state into a living organism. It’s basically plant magic, and you’ll know the process is working when you see a little tail pop out of a grain or bean. To learn more, we reached out to Peggy Sutton, founder and president of the To Your Health Sprouted Flour Co., who shares that “during the transformation, you have dormant vitamins and minerals in that seed come alive and they start multiplying.” The result? Nutrient-dense ingredients.
Adding a few servings of sprouted ingredients to your weekly meal plan can go a long way to support your overall health. Here are four reasons to make the switch.
If you’re in the mood for a DIY project, sprouting is easy to try at home with our no fuss four-step process.
If you’re short on time (or home sprouting just doesn’t pique your interest) there’s good news: our line of sprouted products has done all the work for you.
With stores of protein (6g), iron, and dietary fiber in each serving, quinoa is a nutritional powerhouse you can add to salads, serve in place of rice pilaf, or even coat fish or chicken before baking.
Recipe ideas: Ground sprouted quinoa in the blender to make flour for fluffy pancakes, or think ahead with an easy granola made with only six ingredients. And don’t miss tri-colored quinoa salad—it’s an ideal vegetarian recipe for practically any occasion.
What our members say: Lorraine from Rhode Island eats quinoa for breakfast in lieu of oatmeal, Ciara from Washington adds a scoop to soups (so smart!), and Nicole from Utah tells it to us straight: “I’ve tried sprouting quinoa myself and struggle to get the timing just right to where it doesn’t go bad. I love that this has the health benefits I’m looking for and love that it saves me time.”
When it comes to ancient grains, spelt flour behaves most similarly to all-purpose and can often be swapped in 1:1 in your baking recipes. This bag delivers 6g of protein and 5g of dietary fiber per serving.
Recipe ideas: Yogurt adds tanginess to easy spelt crackers, vegan French toast will be your new weekend BFF breakfast, and spelt flour makes peanut butter cookies a touch more wholesome.
What our members say: Marquise from North Carolina is all about the waffles and Bailee from New Jersey appreciates the added nutrients: “It makes baked goods more substantial and hearty. I love the flavor and feel better eating something that has fiber.”
When cooked, our sprouted brown rice adds a nutty flavor to your dishes, along with nutrients like dietary fiber, protein, and iron.
Recipe ideas: Serve brown rice as a side for chicken tikka masala, or make it the star ingredient in brown rice porridge to rev up your morning, or brown rice and lentil salad for a hearty, nutritious lunch.
What our members say: Jessica from Louisiana uses the cooked rice as the base for her macro bowls and Rachel from Minnesota is always thinking ahead for easy meal prep: “I love having this on hand. I cook a big batch and keep it in the fridge.”
Our sprouted kernels are gluten-free and cook up with the crunch you’re looking for. Bonus: Each serving offers 4g of dietary fiber, 3g of protein, and some iron.
Recipe ideas: Two words: popcorn night. There are so many flavor combinations and you can bet we’ve tried our hand at a few in the test kitchen, like cacio e pepe popcorn made with rich duck fat, seaweed-dusted kernels, and make-ahead popcorn bars with chocolate chips, pecans, and cranberries.
What our members say: When Bill from Florida makes popcorn, he uses ghee instead of butter, and Shannon from Tennessee echoes all of us in the test kitchen: “This is basically our favorite snack.”
Enjoy the nutritional benefits of whole-wheat flour with a milder taste. For baking, start with substituting half of the all-purpose flour in a recipe and adjust the ratio from there.
Recipe ideas: The kitchen will smell divine as you bake a loaf of honey-wheat bread. You can also bake a batch of pumpkin muffins—eat some now and save the rest for a busy morning.
What our members say: Elizabeth from Washington perfectly sums up how we feel about this flour: “Felt so good adding it to all my baked goods. Subs perfectly but just a little better for you!”
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