Best Alfalfa Sprout Recipes

Best Alfalfa Sprout Recipes

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Alfalfa Sprout Shopping Tips

Buy green leafy vegetables like arugula, watercress, and collards – they are good sources of vitamins A, C, and K and minerals like iron and calcium.

Alfalfa Sprout Cooking Tips

Brighten up sandwiches or salads with small, tender leaves like spinach and add larger, tougher leaves like kale to soups and stews.

How to Eat Alfalfa Sprouts the Right Way

These cute shoots are actually germinated alfalfa seeds. Despite their tiny size, these sprouts contain a ton of vitamins, minerals, and other essential nutrients that can greatly benefit the body.

So how nutritious are alfalfa sprouts exactly? Let's check out then, shall we?

It is an essential component of hemoglobin in red blood cells. Hemoglobin is the substance responsible for carrying oxygen to cells throughout the body. Moreover, it can help maintain a healthy metabolism, improve brain and muscle function, regulate body temperature, and treat anemia, insomnia, and fatigue.


This nutrient is a big help in building and repairing tissues, and the production of body chemicals, enzymes, and hormones. It can also aid in managing blood glucose levels and weight, protecting the heart, and amazingly slowing down aging.

Dietary Fiber

Fiber not only helps maintain a healthy digestive system, but also significantly lowers the risk of diabetes, hypertension, obesity, strokes, heart diseases, and some gastrointestinal diseases.

Vitamin K

It's a very important vitamin for maintaining a healthy metabolism and brain function as well as for healthy blood clotting. It also promotes heart health, helps fight cancer, and aids in building healthy bones, gums, and teeth.

And on top of all these nutritious goodness, alfalfa sprouts is a good source of calcium, vitamins A and C, and some B vitamins. It also has a low glycemic index (LGI), which makes it ideal for people with diabetes.

Uses for Sprouts

So, if you’re buying these from the store, you might want to learn how to make your own sprouting jar to save money. They’re really easy to make at home and then you can use them in one of these recipes for alfalfa sprouts.

The next question is, what exactly am I going to do with a full container of these? There are a lot of different things you can do with them including Egg Fu Yung, adding them to sandwiches and salads, or even snacking on them fresh from the container.

Here are a few ideas to get you started.

Alfalfa sprouts recipes

  • Top your salad
  • Top your sandwich
  • Add them to a stir-fry
  • Eat them plain
  • Top your pizza
  • Add them to a tortilla
  • Put them inside an omelet
  • Use them in egg rolls or spring rolls
  • Toss them in the pot when you are cooking rice (toward the end of the cooking time)
  • Add them to a tuna or seafood pasta salad
  • Top your tacos with a handful
  • Toss them in yeast bread when you are making it
  • Top your hot dog instead of relish
  • Sprinkle over the top of your soup
  • Add to meatloaf. Great way to get the kids to try these alfalfa sprouts recipes.
  • Use them in juicing. Just toss in a handful in with the fruits and vegetables.
  • Add them to smoothies. No one will notice!
  • Add to dip for vegetables or chips
  • Try this Stir Fry recipe.

If you haven’t tried sprouting your own seeds or beans yet, I encourage you to try doing it yourself. It really is quite simple and a great way to grow your own food inside.

I find that using a sprouting container is easiest to get started.

Stirfry Recipe with Sprouts

One of my favorite busy night recipes is this stir fry recipe. I can have it on the table in 15 minutes or less so it works for evenings where I’m pressed for time.

It’s a very healthy meal and a great solution for nights where I might be tempted to order take-out or hit the drive-through instead. It is both gluten-free and paleo so it’s something that everyone in the family can enjoy.

If you want to learn another new skill in the kitchen, why not learn how to make kefir.

Add alfalfa sprouts to stir-fries, but wait until the last minute. According to Recipe Tips, sprouts shouldn't be cooked for more than 30 seconds, or they'll become wilted. Saute all vegetables you plan on cooking, then add sprouts for a quick mix at the end.

Add alfalfa sprouts to soups and stews. Wait until the soup has finished cooking, then mix in the alfalfa sprouts. The heat of the water will slightly cook the sprouts without completely eliminating their crunchy texture.

Step 1

Wash your hands with warm water and soap. Remove the alfalfa sprouts from the container. Run water over the alfalfa sprouts to rinse off surface dirt. Washing your hands before and after handling alfalfa sprouts and rinsing the sprouts thoroughly will ensure that any if any bacteria is on your sprouts it won't be passed to other foods, according to Food Safety.gov.

Juicing Sprouts: Alfalfa Sprout Juice Recipe

Even though I’ve known about the nutritional benefits of sprouts and sprout juice for quite some time, I’ve only recently started growing my own sprouts and adding them to my juices, smoothies, salads, and other dishes.

However, once I started, I’m really determined to get more sprouts into my diet.

Really, when you think about it, it doesn’t get more local, fresh, and nutrient dense than that.

Sprouts are by many considered a SUPER FOOD – they are probably the most nutrient dense of all foods, while being low in calories, fats, plus incredibly affordable and easy to grow.

Not everyone has a garden – but you can have sprouts growing in your kitchen all year long.

Sprouts can provide you with a steady year-round source of vitamins, minerals, trace minerals, enzymes, antioxidants, chlorophyll and protein, as well as a high concentration of health and youth-supporting enzymes.

You can have them fresh all year round, even when fresh vegetables are hard to find. It’s much easier than planting a garden outside and they’re ready much sooner. And the best part is that you can grow fresh sprouts right in your own kitchen. It takes less than 5 minutes a day and they are ready in 3 to 7 days, depending on the variety. You can sprout seeds, beans, grains and nuts. Some of the most popular varieties are alfalfa, broccoli, red clover, radish, mung beans, lentils, garbanzo beans and peas.

The essential requirement for health and healthy weight loss is a diet that is high in nutrients and low in calories. Doctor Fuhrman calls it a Nutritarian diet. (You shouldn’t really be thinking of it as a diet in a sense that you do it for a few weeks and then go back to your old ways. It should become your lifestyle.)

Problem is many of the foods we buy at the supermarkets today are not as fresh and nutrient rich as we believe. Many items have to travel across the country (or across the world) to get to where we live. They have to be treated with various life-extending substances and procedures.

And buying supplements can get very costly.

Sprouting is something that anyone can do that is easy to do and will provide tremendous benefits to your health, helping you lose weight, reverse disease, increase energy, or whatever your goal.

Sprouts are really versatile. You can use them in juices, smoothies, blended soups and salads, as well as regular salads, on sandwiches, stir fried with vegetables, or enjoy these nutrient-packed delicacies as a snack all by themselves or added as a garnish to a main dish.

Juicing Sprouts: Alfalfa Sprout Juice Recipe

This is a delicious and refreshing juice which promotes weight loss. You can drink this juice twice a day on an empty stomach to help suppress your appetite. If possible, use organic produce for this recipe.

1 bunch of alfalfa sprouts
1 bunch of kale
1/2 cucumber
2 celery stalks
1 apple

Which Juicer to Use

You will probably get the most juice and nutrients from your sprouts with a low speed juicer, such as the Omega VRT350HD or other masticating juicer. If you don’t have a masticating juicer (I don’t), you can still juice sprouts, just mix them up with juicy ingredients (like apples) to get the most of them.

I have to admit, since I started growing my own sprouts from organic seeds that I bought here, I’m mostly using my sprouts in smoothies, blended soups, and salads.

I also love just munching on them straight from the tray.

There is no question that it is a bigger investment than just buying a centrifugal juicer, such as Breville, but if you are really serious about your health, and don’t mind the extra time and effort to make your juice, a high-quality juicer may be just what you need.

Read more about buying a juicer in Choosing a Juice Extractor: Which Juicer Machine Should You Buy?

Why Sprouts?

Sprouts are one of the most incredibly nutritious, affordable and easy to grow foods we have available. They are one of very few edible plants that can be grown with limited exposure to the sun, which is why sprouting should be an important part your survival strategy.

Sprouts are a living food.

Plant based foods in their original and uncooked form are what we call a “living” or “raw” food. Once any food has been cooked or heated, it loses essential vitamins and nutrients and becomes a dead food. Living foods still contain all the life giving nutrients (enzymes, oxygen, vitamins, nutrients and chlorella) that are absolutely vital to the proper maintenance of the human body.

Sprouting at home can help improve your health and provide fresh food during emergencies. In this booklet we will teach you everything you need to know about preparing, purchasing, growing and harvesting a year round organic sprout garden right in your own kitchen.

Ounce for ounce sprouts are one of the most nutritious foods you can eat. According to Sproutpeople.com and Wikipedia sprouts contain:

  • Vitamins A, B, C, D, E, and K,
  • Calcium, Iron, Potassium, Zinc, Chlorophyll, Phosphorus, Niacin, Magnesium, Pantothenic Acid
  • Trace Elements
  • All amino acids
  • Protein: up to 35%”

Sprouts are alkalizing to the body
Most modern diets are incredibly acidic, which leads to weak bone, fatigue, weight gain and an out of balance digestive system. Eating alkalizing foods like sprouts help to balance the diet and lead to better overall health.

Sprouting helps your digestive system
Sprouts help to neutralize something called phytic acid, an acid in your body that binds with minerals like calcium, iron, copper, zinc and magnesium. When phytic acid is bonded to those nutrients your body is unable to absorb them. Sprouts will allow you to absorb these nutrients better, which help nutrient absorption from any food that you eat.

Sprouts also help to neutralize enzyme inhibitors, allowing healthy enzymes to operate. Adding them to your regular diet can also help with the breakdown of complex carbohydrates and sugars and turn them into glucose molecules making them easier for your body to digest. It has been suggested that sprouts even deactivate a carcinogen found in grains call “aflotoxins”.

*Under certain conditions food borne illnesses can occur during the sprouting process. Although this is somewhat rare (like with raw milk) since sprouts are grown in moist, warm conditions bacterial growth can occur. However most sprouting seeds are tested for bacteria and as long you use uncontaminated seeds and use clean equipment and water and refrigerate your sprouts the risk of bacteria is almost 0.

Sprouting kits and seeds are very affordable, particularly if you obtain seed from a farm store and buy in bulk. Some stores have 20 lbs of seeds for about 20 dollars remember that a few tablespoons can fill up an entire jar with sprouts. A small package of live sprouts can cost 5 dollars or more at the grocery store.

Growing your own sprouts requires very minimal effort to get started. It’s easy, quick and fun. Get the kids involved and make it part of your routine. With a few minutes a day for 3-5 days you have a week or more worth of sprouts. See easy how growing your own sprouts can be.

Eco Friendly
When you sprout, or grow anything yourself, you are helping the environment by reducing the amount of energy and thereby reducing the amount of carbon emissions that are needed to bring food to your table.

Raw Sprouts: Good or Bad?

The FDA categorizes sprouts as a potentially hazardous food, which means they can carry illness-causing food bugs. Does this mean you should steer clear of them? Not necessarily.

Raw sprouts like alfalfa, clover, radish, onion and mung bean add color, texture and flavor to dishes. They can be enjoyed cold in sandwiches and salads or warm in stir-fries.

Sprouts are also a nutrient-dense food. One cup of alfalfa sprouts has a mere 8 calories and is a good source of vitamin K. It also provides a slew of other nutrients like vitamin C, fiber, folate, copper and manganese.

Over the past 16 years, there have been at least 30 reported illness outbreaks associated with raw or lightly cooked sprouts. Most of the outbreaks were caused by E. Coli or salmonella. In these outbreaks, the seed was typically the source of the bacteria. Although there are various approved treatments to destroy harmful bacteria on seeds and testing is done during sprouting, there’s no guarantee that all the bacteria will be destroyed.

Think homegrown is safer? Not necessarily. Even if the sprouts are grown under sanitary conditions in your own home, the source of the bacteria is in the seed itself. The bacteria will happily multiply while the seed is sprouting.

Folks with weaker immune systems like older adults, infants, young children, pregnant and breastfeeding women should avoid raw sprouts.

Bottom Line: If you have a strong, healthy immune system, eating raw sprouts shouldn’t be a problem. If you’re worried or have a compromised immune system, be sure to eat thoroughly-cooked sprouts and avoid raw or slightly-cooked ones. When dining out, hold the sprouts and be wary pre-made salads and sandwiches which contain them .

Healthy and Delicious Sprouts Recipes

You may also like making some of the recipes below that use sprouts or microgreens.

Don’t be fooled by the name of this smoothie, as it’s meant to actually taste like a strawberry milkshake with some greens mixed in. The berries, dates, and cocoa powder help to mask the spiciness of the greens while providing a load of nutrition.

Buckwheat is a fruit seed that is suitable for people who are sensitive to gluten. This recipe, which requires a dehydrator, uses sprouted buckwheat, along with nuts, seeds, dried fruit, and cinnamon to make a healthy, sprouted breakfast.

This sprouted burger is crispy on the outside, soft on the inside, and freezes well. Even better, it’s full of nutrients and flavor.

Here’s a nice twist on traditional avocado toast, adding hummus, microgreens, and sriracha sauce to kick it up a notch.

Note: Make the bread organic to steer clear of glyphosate. And get oil-free hummus if you’re oil-free. There are also many brands of Sriracha, so make sure whatever you buy is suitable for you.

A combination of broccoli florets, bean sprouts, mushrooms, garlic, and green pepper make for this tasty and nutritious stir-fry. Opt for organic broccoli, organic low-sodium tamari or coconut aminos, and vegetable broth or water for the “fry,” and you’ll up the nutritional ante even more!

How to Sprout Guide

There are several different ways you can sprout, which we’ve outlined below. If you’re a visual learner, you can watch this quick video about sprouting too.

Method 1: The Soak and Sieve Method

Good for: Mung beans, chickpeas, lentils, quinoa, buckwheat

You will need:

  • Soak beans/lentils/peas of choice overnight.
  • Rinse thoroughly in a sieve.
  • Leave in the sieve over a bowl.
  • Rinse twice per day, once in the morning, once in the evening, then cover with a towel.
  • Watch them sprout away!

Method 2: The Saggy Sack Method

Good for: Alfalfa sprouts, broccoli, sprouts cabbage sprouts, clover sprouts

You will need:

  • Mason jar
  • Nut sack or cheesecloth (available at health foods stores and hardware stores – and they have multiple uses)
  • Seed/lentil of choice
  • Food-grade hydrogen peroxide (to prevent mould growth, optional)
  • Add 1-2 Tbsp of seeds to the nut sack, then place the sack in a mason jar.
  • Fill jar with water, making sure all beans/seeds are covered.
  • Allow to sit like this for 12-24 hours.
  • After elapsed time, drain out the water and rinse the seeds.
  • Leave the nut sack and seeds hanging in the empty jar.
  • Rinse your sproutlings twice a day. Each time you rinse them, rinse several times, then leave to drain.
  • If using food-grade hydrogen peroxide, add 1/2 tsp to the water and let sit for five minutes before rinsing several times. This helps prevent mould growth.
  • When ready, keep sprouts refrigerated and rinse daily.

Method 3: The Micro-Farm Method

Good for: Pea sprouts, sunflower sprouts, wheat grass

You will need:

  • Line a casserole dish or pan with approximately two inches of organic soil.
  • Sprinkle a handful of seeds on top, then cover with another inch of soil.
  • Spritz with a little bit of water every day.
  • After 4-5 days, you will have sprouts! When you’re ready to use them, trim them with scissors.

Some of Our Favourite Sprouts

We like the sprouts below because they are rich in protein, high in Vitamins A, C, E and K, and rich in minerals like iron, magnesium, calcium and potassium.

  • Alfalfa Sprouts
  • Broccoli Sprouts
  • Chickpea Sprouts
  • Lentil Sprouts
  • Pea Sprouts
  • Mung Bean Sprouts
  • Red Clover Sprouts

How to Buy + Select Sprouting Seeds

If you want to learn how to sprout, you need to start with good seeds – without them, your sprouts won’t grow. Look for sprouting seeds that are raw, as cooked or toasted seeds will prevent sprouting. Buy seeds that have not been irradiated, which destroys essential nutrients.

Aim to buy seeds that are fresh – bulk buying isn’t the best option here. Purchase sprouting seeds in small quantities (you don’t need much, as 1-2 tbsp makes a lot of sprouts) and buy them more frequently if you are making lots of sprouts. Finally, we like to choose sprouts that are organic to avoid any chemicals or pesticides.


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