Alfalfa Sprouts Nutrition facts and Health benefits

Methods of sprouting alfalfa seeds

• Add 2 tablespoons of cleaned alfalfa seeds in ½ cup cool water in a bowl and soak for 8 hours or overnight.

• Drain all water off the alfalfa seeds and transfer the soaked seeds onto a sprouting container.

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• Rinse and drain alfalfa seeds and repeat 2-3 times a day until harvest.

• Tiny sprouts should begin to form in about 3 days. Once sprout tails appear, move the sprout container to indirect light for growing green leaves. Avoid direct sunlight.

• Continue rinsing and draining 2-3 times daily until sprouts have grown to around 3 inches.

• Once sprouts have reached the desired length, drain well, remove any remaining hulls, and add in the dishes.

• Check for uniform sprout growth.

• Place a well-established sprout pack in a clean container and keep it in the refrigerator to restrict further growth of sprouts.

Buying

Most households prepare alfalfa sprouts at home. If not, then one can procure them from trusted grocery stores known for stocking fresh, top-quality vegetables. Look for sprouts with healthy white stems and green tops.

Avoid any sprouts whose stems are brown or appear mushy as these may indicate spoilage.

Storing

Alfalfa sprouts are highly perishable in nature and for safety reasons they should be handled properly to avoid bacterial contamination.

Here are some storing tips:

• Alfalfa sprouts have a relatively short shelf life, typically lasting around 2 to 5 days in the refrigerator. Therefore, consume them as fresh as possible for the best taste and texture.

• Before storing, ensure the sprouts are thoroughly rinsed in cold water and then dried using a salad spinner or paper towels. Excess moisture can lead to spoilage.

• Place the dried alfalfa sprouts in a clean, airtight container or a resealable plastic bag.

• Store the container or bag of alfalfa sprouts in the refrigerator, usually the crisper drawer where the temperature is a bit more consistent.

• Do not freeze alfalfa sprouts as it can compromise their texture and flavor.

• Check the sprouts periodically for any signs of spoilage, and remove any mushy or discolored ones promptly to prevent them from affecting the rest.

NHS-Food Standards Agency says “you should not eat sprouts that are past their use by date and should avoid using sprouts that have turned brown or changed color”.

Preparation and serving methods

It is important to note that Alfalfa sprouts can contain food-borne bacteria such as salmonella and E. coli. Warning signs include any indication of mold, excessive moisture, browning or yellowing of stems, a mushy appearance, or smells that suggest the sprouts might be spoiled. Sprouts that show any of these characteristics should be promptly discarded.

For consumers, the U.S- FDA suggests the following tips to reduce the risk of foodborne illness when handling and consuming sprouts:

Preparation: Rinse sprouts thoroughly under running water before use, even if they’re labeled as “prewashed” or “ready-to-eat.” This step helps reduce bacteria that may be present.

Cooking: Cooking sprouts thoroughly can help kill any harmful bacteria. Consider cooking them in stir-fries, soups, or other dishes to reduce the risk of illness.

Sprouts continue to grow while stored. At home, soak fresh sprouts in water and drain to remove metabolite that would have surfaced while storing.

Cleaned sprouts can be eaten raw, added in salads, and in cooking. Avoid overcooking.

Here are some serving tips:

• Alfalfa sprouts add texture, moisture, and a delicate crispiness to a variety of raw or cooked dishes.

• Add freshly-grown alfalfa sprouts into salads and coleslaws, or spring rolls.

• Add fresh alfalfa sprouts within sandwiches, burgers, wraps, or spread them over toast for an added layer of flavor.

• Use them as a topping for tacos, pasta, or pizza, or float on top of soups.

• The shoots can also be mixed into rice/vegetable stir-fries, or cooked into omelets.

Safety profile

Cleaned and fresh alfalfa bean sprouts are easily digested and rarely pose flatulence problems.

However, U.S.FDA advises for those individuals with weakened immune systems, pregnant women, young children, and the elderly should avoid eating raw sprouts due to a higher risk of foodborne illness.
U.S-Food and Drug Agency-Selecting and Serving Produce Safely.

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Further Reading:

1. USDA National Nutrient Database.

2. Sprouted seeds safety advice- NHS.

3. Sprout production- Oregon State University.