![]() |
|

Scientific Name: Medicago sativa
HEALTH BENEFITS OF SPROUTS
Sprouts have long been famous as "health food" but recent research shows that in addition to being a superb source of nutrients, they also have important curative ability. Sprouts like alfalfa, radish, broccoli, clover and soybean contain concentrated amounts of phytochemicals (plant compounds) that can protect us against disease.
Studies on canavanine, an amino acid analog in alfalfa, has demonstrated benefit for pancreatic, colon and leukemia cancers. Plant estrogens are also abundant in sprouts. They increase bone formation and density and prevent bone breakdown or osteoporosis. They are also helpful in controlling hot flashes, menopause, PMS and fibrocystic breasts tumors.
Alfalfa sprouts are one of our finest food sources of another compound, saponins. Saponins lower the bad cholesterol and fat but not the good HDL fats. Animal studies prove their benefit in arteriosclerosis and cardiovascular disease. Saponins also stimulate the immune system by increasing the activity of natural killer cells such as T-lymphocytes and interferon. The saponin content of alfalfa sprouts multiplies 450 percent over that of the unsprouted seed.
Sprouts also contain an abundance of highly active antioxidants that prevent DNA destruction and protect us from the ongoing effects of aging. It wouldn't be inconceivable to find a fountain of youth here, after all, sprouts represent the miracle of birth.
Alfalfa sprouts are great on salads, in sandwiches (in place of lettuce) and as a topping on many dishes. Alfalfa seed used for sprouting can be purchased through Mountain Rose Herbs, Bulk Herbs A: Alfalfa Seeds (Organic Sprouting Seeds).
Courtesy of Rick Hall, About.com Nutrition Guide nutrition.about.com
NUTRIENT UNITS 1 cup
-------
33.000 gPROXIMATES Water g 30.076Energy kcal 9.570Energy kj 39.930Protein g 1.317Total lipid (fat) g 0.228Carbohydrate, by difference g 1.247Fiber, total dietary g 0.825Ash g 0.132MINERALS Calcium, Ca mg 10.560Iron, Fe mg 0.317Magnesium, Mg mg 8.910Phosphorus, P mg 23.100Potassium, K mg 26.070Sodium, Na mg 1.980Zinc, Zn mg 0.304Copper, Cu mg 0.052Manganese, Mn mg 0.062Selenium, Se mcg 0.198VITAMINS Vitamin C, ascorbic acid mg 2.706Thiamin mg 0.025Riboflavin mg 0.042Niacin mg 0.159Pantothenic acid mg 0.186Vitamin B-6 mg 0.011Folate mcg 11.880Vitamin B-12 mcg 0.000Vitamin A, IU IU 51.150Vitamin A, RE mcg_RE 5.280Vitamin E mg_ATE 0.007LIPIDS Fatty acids, saturated g 0.0234:0 g 0.0006:0 g 0.0008:0 g 0.00010:0 g 0.00012:0 g 0.00014:0 g 0.00116:0 g 0.01918:0 g 0.003Fatty acids, monounsaturated g 0.01816:1 g 0.00018:1 g 0.01820:1 g 0.00022:1 g 0.000Fatty acids, polyunsaturated g 0.13518:2 g 0.07718:3 g 0.05818:4 g 0.00020:4 g 0.00020:5 g 0.00022:5 g 0.00022:6 g 0.000Cholesterol mg 0.000AMINO ACIDS Threonine g 0.044Isoleucine g 0.047Leucine g 0.088Lysine g 0.071Valine g 0.048
USDA Nutrient Database for Standard Reference, Release 12 (March 1998)
GROWING YOUR OWN ALFALFA SPROUTS
SUPPLIES:
- Alfalfa seeds
- Clear glass quart jar
- Piece of clean pantyhose or cheesecloth
- Tablespoon
- Scissors
- Rubber band
- Water and Sink
- Closet or cupboard that won't be opened too much
- A windowsill or tabletop area near a window that gets plenty of sunlight
HERE IS WHAT TO DO TO GROW YOUR OWN ALFALFA SPROUTS:
Making your own alfalfa sprouts are inexpensive, easy and nutritious. A pound of organic seeds will last for a long time since you only use a tablespoon of seeds at a time when you make a quart jar full of alfalfa sprouts. When you grow them yourself, you know that they are fresh and untreated with chemicals and preservatives, which sometimes occurs when you purchase them from a store already sprouted.
1. With your scissors, cut a piece of pantyhose or cheesecloth that you can put on the top of your quart jar. It needs to be big enough to drape over the edge at least an inch or so.
2. Measure and put a tablespoon of alfalfa seeds into your quart jar.
3. Put some water in the jar so that the seeds are completely covered up.
4. Put the cheesecloth or piece of panty hose on the top of the jar. Keep it in place by stretching a rubber band around the outer edge of the jar.
5. Put the jar somewhere where it won't get disturbed. Let the seeds soak overnight.
6. The next day, take the jar to a sink and turn it upside down to drain out the water. To start growing, the seeds need to be damp but not totally wet.
7. Put the jar in a cupboard or closet that will be kept dark for four days.
8. Every day, take the jar out three times a day (morning, afternoon and evening). Take it to the sink and put in some cool water. Rinse the alfalfa seeds by moving the jar around a little in a swishing and rotating manner. Each time be sure to drain the rinsing water so the seeds are just damp - not soaking wet!
9. Check out the little seeds. They should be very white and you should see little sprouts growing! In 2 or 3 days, the sprouts will get to be several inches tall.
10. On the 4th day, after you rinse them and drain off the excess water, put the jar on a windowsill or tabletop where it is going to get plenty of sunlight. Watch what happens! The sprouts will turn green.
![]()
I like to rotate the jar to coat the inside with the sprouting seeds as they are growing, spreading them out as evenly as possible. When they are damp, they will cling to the glass, giving the sprouts more room to grow. Please note: most of the sprouts will turn green if you don't overcrowd them, which is why it is important to keep the volume of seed down to 1 to 2 tablespoons at the most for a quart jar. When you rinse them, some of the sprouts may lose their seed hulls. These can be rinsed off and float away with the rinse water.
When you see them getting green (see jar above), you can eat them. Make a garden or tossed salad and put your sprouts on top, Try making a cold sandwich of your choice (I like a whole grain bread (oat, whole wheat, 12 grain) sandwich with a touch of Mayo, preferably home made, fresh tomato slices, and thinly sliced onion with a handful of my alfalfa sprouts. It is fresh and very flavorful. Alfalfa sprouts can be mixed with other seeds to add a variety of flavor, such as clover, radish, and other options.
A sprout is the very beginning growth of a seed when it is just starting to begin the process of becoming a plant. Instead of buying sprouts at a grocery store or produce market, which are often treated with preservatives, you can grow your own! Sprouts are very good for you! Fun to make (a great project for the kids) and inexpensive.
What happened when the sprouts turned green? They were getting sunlight. When green plants get sunlight, the process of photosynthesis happens. They use the energy of sunlight to fuel their own growth. Sprouts could not keep growing with just the energy stored in seeds for more than a few days.
ALFALFA SPROUT USE SUGGESTIONS
You are only limited by your imagination when it comes to using alfalfa sprouts. They are a great substitute to using lettuce and they contain many more valuable nutrients than lettuce (especially iceberg lettuce). Be creative and enjoy!
![]()
ALFALFA VEGGIE WRAP
Provel, alfalfa sprouts, olives, tomatoes, bell peppers, onions & pickles with Ranch dressing.![]()
ALFALFA SIRLOIN STEAK WRAP
Sirloin steak with Provel, alfalfa sprouts, olives, tomatoes, bell peppers, onions & pickles with Ranch dressing.![]()
ALFALFA BACON WRAP
Bacon, alfalfa sprouts, tomatoes, & Mayo.![]()
ALFALFA CROISSANT SANDWICH
3 slices cooked bacon
1/4 tsp. horseradish
1 tsp. mayonnaise
1 tsp. relish
dash of paprika
Crumble bacon and mix with remaining ingredients. Spread the mixture on an open croissant. Then add in layers:
alfalfa sprouts
cucumber, thinly sliced
tomatoes
green onions, chopped![]()
ALFALFA GRILLED CHEESE SANDWICH
Sprout up your grilled cheese sandwich by adding sliced tomatoes, radish sprouts, buckwheat sprouts and a sprinkle of sunflower seeds sprouts.![]()
ALFALFA HUMMUS SANDWICH
Alfalfa sprouts
2 slices whole grain bread (whole wheat, oat, 12 grain)
6 tablespoons prepared hummus
3-4 slices of each: tomato, sweet pepper, red onion rings, and cucumber
Spread hummus on bread. Arrange sliced vegetables on top. Top with alfalfa sprouts. Put both slices of bread together with ingredients inside.![]()
ALFALFA TURKEY SANDWICH
This turkey sandwich features fresh tomatoes, alfalfa sprouts and the crisp texture of radishes.
1/4 cup mayonnaise
4 kaiser rolls, cut in half
1/2 cup sliced radishes
12 (about 2 1/4 x 1-inch) slices American cheddar cheese
8 ounces thinly sliced turkey breast
8 slices tomato
1 cup alfalfa sprouts
Spread mayonnaise on top and bottom halves of kaiser rolls.
To assemble each sandwich, layer each bottom roll half with 1/4 of radishes, 1/4 of turkey, 3 slices cheese, 2 slices tomato, 1/4 cup sprouts and top half of roll.
Makes 4 sandwiches.
Nutrition Facts (1 sandwich):
Calories: 500
Fat: 27 g
Cholesterol: 95 mg
Sodium: 1040 mg
Carbohydrates: 33 g
Dietary Fiber: 0 g
Protein: 32 g![]()
ALFALFA SPROUT OMELET
3/4 cup of alfalfa sprouts
1 tsp. diced bell pepper
1 tsp. diced green onion
2/3 cup sliced mushrooms
1/4 cup diced water chestnuts
2 eggs
1/4 cup milk
1 to 2 tsp. vegetable oil
salt and pepper to taste
In an omelet pan, sauté vegetables and bean sprouts in oil for 3 - 5 minutes. Remove vegetables and place on a warm plate. Whip together the eggs, milk and seasoning. Pour egg mixture into the omelet pan and cook on both sides. Place vegetables in center and fold omelet over.
If using Alfalfa sprouts, sauté the vegetables 1 to 3 minutes before adding the alfalfa sprouts so that they cook for only 2 minutes. Cooking alfalfa sprouts changes their taste in an interesting way. (Chinese bean sprouts (mung beans) can be substituted for alfalfa sprouts, if desired).
Top of Page
Return To Vegetable Index
NOTE: Bulk herbs are available through Mountain Rose Herbs and Nutritional Supplements are available through Herbal Remedies. To find supplements listed and not listed above, click on the links below:
RELATED LINKS
MoonDragon's Nutrition Information: Diet Index
MoonDragon's Nutrition Therapy: Preparing Produce for Juicing
MoonDragon's Health & Wellness: Nutrition Basics - Nutritional Supplements Guide
MoonDragon's Nutrition Index: Guidelines, Food Chart, Diets & Therapy
MoonDragon's Nutritional Therapy Index
MoonDragon's Nutritional Analysis Index
MoonDragon's Nutritional Diet Index
MoonDragon's Health & Wellness Therapy: Therapeutic Liquids Index
For a full list of available products from Mountain Rose Herbs, click on banner below:
HELPFUL PRODUCTS & FURTHER EDUCATION
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 2nd Edition
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 4th Edition
Prescription for Herbal Healing: The A-To-Z Reference To Common Disorders
-- by Phyllis A. Balch
The Complete Guide to Natural Healing
If you see a suggested Amazon product "not there" as indicated by an orange box with the Amazon logo, this only means the specific product link has been changed by Amazon.com. Use the "click here" icon on the orange box and it will bring you to Amazon.com and you can do a search for a specific product using keywords and a new list of available products and prices will show. Their product and resource links are constantly changing and being upgraded. Many times there are more than one link to a specific product. Prices will vary between product distributors so it pays to shop around and do price comparisons.
Educational materials and health products are available through Amazon.com. Use the search box provided below to search for a particular item.
HERBS, OILS, & SUPPLIES
MoonDragon's Health & Wellness: Manufacturers & Distributors
![]()
Mountain Rose Bulk Herbs
Mountain Rose Aromatherapy Oils
![]()
Click Here To Visit Herbal Remedies Product Page
A Source For Medicinal & Ritual Herbs & Supplies
Aphrodisiacs Aromatherapy Bath & Body Care Bulk Herbs By The Pound Capsules, Tablets & Extracts Chinese Herbals Electronics Extracts First Aid Products Food Products, Mixes, Seeds, Snacks & More! Hair Care Products & Supplies Herbs & Oils, Kilo & Ton Hydroponics & Gardening Kava Products Kitchen & Housewares Mushrooms Musical Instruments Oral Care & Dental Products PC & IT - Computer Supplies & Assessories Skin Care, Cosmetics, & Gift Sets Smokes, Seeds, Cacti Spices, Salts, Sweeteners, & Seasonings Sports, Toys & Games Sweets, Candy, Chips & Snacks Stimulants Sedatives Teas & Coffees
Shaman Shop Home Page
MoonDragon's Nutrition Information Index
MoonDragon's Health & Wellness: Nutrition Basics Index
MoonDragon's Health & Wellness: Therapy Index
MoonDragon's Nutrition Therapy Index
MoonDragon's Alternative Health Information Index
MoonDragon's Aromatherapy Information Index
MoonDragon's Health & Wellness Index
MoonDragon's ObGyn Information Index by Subject Order
MoonDragon's ObGyn Information Index by Alphabetical Order
MoonDragon's Main Indexlisting
MoonDragon's Home Page