Sunflower Sprouts: A Crunchy Quick-Fix

For a quick shot of something green but different,
try sunflower sprouts. Often, their delightful crunch and excellent flavor may be readily available locally—at least to the fortunate. If not, and you're the industrious type, you can still have them at least occasionally by growing them yourself. (More on that later.)

In fact, a sunflower-sprout patch might be well worth cultivating because, in addition to their wonderful taste, these crunchers are almost 25 percent protein.

Plus, they give you
vitamins A, D, E, and B complex as well. Moreover, they also yield a bunch of minerals: potassium (quite a lot), calcium, magnesium, and iron. All this without a big load of calories, thanks to the germination process.

So, fewer calories and fat, yet more vitamins and minerals, than the dry seeds from which they develop, and they also provide the benefits of greens and taste incredible. What's not to like?

The Sprout People

Eating Them

New to sunflower sprouts yourself? Then perhaps you’re wondering how to eat them. No worries there: they’re even delicious “naked” right from your hand. But you can also add them to sandwiches and wraps in place of lettuce or spinach for awesome taste and crunch.

Or toss them into salads for a real wake-up. One of our own favorite recipes combines these sprouts with raw or blanched sugar snap or snow peas, orange sections, and feta cheese. Gorgeous in the bowl, delicious, and fairly quick to make: you really can't lose. If you use your imagination, you’ll come up with many ways to use these greens yourself.

Finding Them

Now that you’ve heard the good news, I weep to tell you that sometimes getting hold of sunflower sprouts can be tricky. If you’re extraordinarily lucky, you can sometimes find them at a local farmer’s market. On the left is our sprout guy's stall, which is generally mobbed every Saturday morning.

sunflower sprouts

This option not available to you? Then check your grocery stores—although that can be a long shot unless you have a Trader Joe or Whole Foods nearby (and live in the USA).

If you have a local
health food store that carries produce, you may find sunflower sprouts there. Even if you do, though, quality can sometimes be an issue. BUT if you simply must have sunflower sprouts and you also tend to be on the adventuresome side—a useful trait if you’re pursuing a vegetarian diet—you can actually grow these yourself.

And, as you might expect, you can find growing instructions at many sites. One I particularly like belongs to The Sprout People. Based in the United States, this site provides printable directions and also sells sprouting supplies. Although they appear to ship to other countries, transport charges could be significant.

But please don’t give up
these sprouts just because you live elsewhere. You’ll likely find them worth far more than the effort (and possible initial hassle) it takes to grow them. Best of luck and bon appétit!


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Please understand that the material at this site is NOT medical advice, as I am neither doctor nor nutritionist. What I am is merely someone who's lived successfully on a vegetarian diet for many decades...and I transitioned from omnivore to vegetarian gradually. Do check with your doctor, though, if you're considering big changes to your own diet. Also, be sure to find a dependable source of Vitamin B12.

Living Vegetarian the Easy Way
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