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MoonDragon's Nutrition Information
FOOD & NUTRIENT GUIDE: VEGETABLES

ALFALFA SPROUTS
(Raw)

(Medicago Sativa)


alfalfa sprouts


For Informational Use Only
For more detailed information contact your health care provider
about options that may be available for your specific situation.





  • Health Benefits of Sprouts
  • Nutrient Guide: Alfalfa Sprouts
  • Growing Your Own Alfalfa Sprouts
  • Alfalfa Sprout Use Suggestions & Recipes
  • Nutrition Basics: Alfalfa Herbal Information & Products





  • 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 would not 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 (see recipes below).

    Alfalfa seed used for sprouting as well as the kitchen tools and other types of sprouting seeds can be purchased through health food stores and online herbal supply merchants.





    NUTRIENT GUIDE
    Alfalfa Sprouts (Raw)

    Scientific Name: Medicago Sativa


    Alfalfa Sprout Nutrient
    Units
    1 cup
    -------
    33.000 g
    Proximates
       Water
    g
    30.076
       Energy
    kcal
    9.570
       Energy
    kj
    39.930
       Protein
    g
    1.317
       Total Lipid (Fat)
    g
    0.228
       Carbohydrate, By Difference
    g
    1.247
       Fiber, Total Dietary
    g
    0.825
       Ash
    g
    0.132
    Minerals
       Calcium, Ca
    mg
    10.560
       Iron, Fe
    mg
    0.317
       Magnesium, Mg
    mg
    8.910
       Phosphorus, P
    mg
    23.100
       Potassium, K
    mg
    26.070
       Sodium, Na
    mg
    1.980
       Zinc, Zn
    mg
    0.304
       Copper, Cu
    mg
    0.052
       Manganese, Mn
    mg
    0.062
       Selenium, Se
    mcg
    0.198
    Vitamins
       Vitamin A, IU
    IU
    51.150
       Vitamin A, RE
    mcg_RE
    5.280
       Alpha Carotene
    mcg
    ----
       Beta Carotene
    mcg
    ----
       Beta Cryptoxanthin
    mcg
    ----
       Lycopene
    mcg
    ----
       Lutein Plus Zeaxanthin
    mcg
    ----
       Thiamin (Vitamin B-1)
    mg
    0.042
       Riboflavin (Vitamin B-2)
    mg
    0.042
       Niacin (Vitamin B-3)
    mg
    0.159
       Pantothenic Acid (Vitamin B-5)
    mg
    0.186
       Vitamin B-6
    mg
    0.011
       Folate (Vitamin B-9)
    mcg
    11.880
       Vitamin B-12
    mcg
    0.000
       Choline
    ----
    ----
       Betaine
    ----
    ----
       Vitamin C, Ascorbic Acid
    mg
    2.706
       Vitamin D (D-2, D-3)
    ----
    ----
       Vitamin E
    mg_ATE
    0.007
       Vitamin K
    ----
    ----
    Lipids
       Fatty Acids, Saturated
    g
    0.023
       4:0 Butyric
    g
    0.000
       6:0 Caproic
    g
    0.000
       8:0 Caprylic
    g
    0.000
       10:0 Capric
    g
    0.000
       12:0 Lauric
    g
    0.000
       13:0
    ----
    ----
       14:0 Myristic
    g
    0.001
       15:0
    ----
    ----
       16:0 Palmitic
    g
    0.019
       17:0
    ----
    ----
       18:0 Stearic
    g
    0.003
       19:0
    ----
    ----
       20:0
    ----
    ----
       22:0
    ----
    ----
       24:0
    g
    0.004
       Fatty Acids, Monounsaturated
    g
    0.018
       14:01
    ----
    ----
       15:01
    ----
    ----
       16:1 Palmitol
    g
    0.000
       18:1 Oleic
    g
    0.018
       20:1 Eicosen
    g
    0.000
       22:1 Erucic
    g
    0.000
       Fatty Acids, Polyunsaturated
    g
    0.135
       16:2 Undifferentiated
    ----
    ----
       18:2 Linoleic
    g
    0.077
       18:3 Linolenic
    g
    0.058
       18:4 Stearidon
    g
    0.000
       20:3 Undifferentiated
    ----
    ----
       20:4 Arachidon
    g
    0.000
       20:5 EPA
    g
    0.000
       22:5 DPA
    g
    0.000
       22:6 DHA
    g
    0.000
       Total Omega-3 Fatty Acids
    mg
    ----
       Total Omega-6 Fatty Acids
    mg
    ----
       Cholesterol
    mg
    0.000
       Phytosterols
    ----
    ----
    Amino Acids
       Tryptophan
    mg
    ----
       Threonine
    g
    0.044
       Isoleucine
    g
    0.047
       Leucine
    g
    0.088
       Lysine
    g
    0.071
       Methionine
    mg
    ----
       Cystine
    mg
    ----
       Phenylalanine
    mg
    ----
       Tyrosine
    mg
    ----
       Valine
    g
    0.048
       Arginine
    mg
    ----
       Histidine
    mg
    ----
       Alanine
    mg
    ----
       Aspartic Acid
    mg
    ----
       Glutamic Acid
    mg
    ----
       Glycine
    mg
    ----
       Proline
    mg
    ----
       Serine
    mg
    ----
       Hydroxyproline
    ----
    ----





    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 will not 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 will not 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.

    alfalfa sprouts in a jar placed in a window for sunlight


    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 do not 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 such as oat, whole wheat, 12 grain for my sandwich with a touch of mayonnaise, preferably home made, fresh tomato slices, and thinly sliced onion with a handful of my alfalfa sprouts. Sometimes I make a sprout and cucumber sandwich with a bit of homemade mayonnaise. Whatever I find to put with my sprouts, they are fresh and very flavorful. Alfalfa sprouts can be mixed with other seeds to add a variety of flavor, such as clover, radish, and other seed options.

    ALFALFA SEED PRODUCTS

  • Amazon: Alfalfa Seeds, Growing Kits, Sprouting Products


  • 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 & RECIPES

    You are only limited by your imagination when it comes to using alfalfa sprouts and any other types of 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

    ALFALFA VEGGIE WRAP

    Provel, alfalfa sprouts, olives, tomatoes, bell peppers, onions & pickles with Ranch dressing.
    alfalfa steak wrap

    ALFALFA SIRLOIN STEAK WRAP

    Sirloin steak with Provel, alfalfa sprouts, olives, tomatoes, bell peppers, onions & pickles with Ranch dressing.
    alfalfa bacon wrap

    ALFALFA BACON WRAP

    Bacon, alfalfa sprouts, tomatoes, & Mayo.
    alfalfa croissant sandwich

    ALFALFA CROISSANT SANDWICH

    Ingredients:
    • 3 slices cooked Bacon
    • 1/4 teaspoon Horseradish
    • 1 teaspoon Mayonnaise
    • 1 teaspoon Dill or Sweet Relish (depending on preference)
    • Dash of Paprika
    Instructions: 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

    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 HUMMUS SANDWICH

    Ingredients:
    • Alfalfa Sprouts<
    • 2 slices Whole Grain Bread (Whole Wheat, Oat, 12-Grain)
    • 6 tablespoons prepared hummus
    • 3 to 4 slices of each: Tomato, Sweet Pepper, Red Onion Rings, and Cucumber
    Instructions: 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

    ALFALFA TURKEY SANDWICH

    This turkey sandwich features fresh tomatoes, alfalfa sprouts and the crisp texture of radishes.

    Ingredients:
    • 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
    Instructions: 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 omelet

    ALFALFA SPROUT OMELET

    Ingredients:
    • 3/4 cup of Alfalfa Sprouts
    • 1 teaspoon diced Bell Pepper
    • 1 teaspoon diced Green Onion
    • 2/3 cup sliced Mushrooms
    • 1/4 cup diced Water Chestnuts
    • 2 Eggs
    • 1/4 cup Milk
    • 1 to 2 teaspoons Vegetable Oil
    • Salt & Pepper, to taste
    Instructions: In an omelet pan, sauté vegetables and bean sprouts in oil for 3 to 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, saute 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).




    MoonDragon's Nutrition Basics: Alfalfa Herbal Information & Products





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    USDA Nutrient Database for Standard Reference, Release 12 (March 1998)
    Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
    Your daily values may be higher or lower based on your individual needs.





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