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Sprouts for breakfast

July 15, 2011

Sprouts for breakfast

Sprouts, the germinating seeds of plants, are a highly nutritious food item, suitable not only for those who follow vegetarian or vegan diets, but also for just about everyone. Health experts claim that sprouts are one of the most nutritious foods that can be found and at the same time, they are completely natural. They are easily available throughout the year in most grocery stores; many people, are also known to prepare the sprouts at home, using any one type of bean and some water. Just about any pulse can be used for sprouts, but sprouted Mung bean is believed to be one of the healthiest and most commonly used sprouts. The best part is that bean sprouts are not only incredibly healthy, they also taste very good and can enhance the taste, flavor and texture of any recipe, because of their natural crunchiness.

People can choose to eat sprouts for breakfast, lunch or dinner; there are many, who fill their snack times, with a bowl of healthy and nutritious sprouts, instead of munching on salty and fattening snacks. People can add sprouts to soup, salad, sandwiches, curries and especially a stir fry.

What are the benefits of eating sprouts?

Weight watchers will be glad to know that eating sprouts has many health benefits. Sprouts are very low in calories; however, they are packed with nutrients that are important for the body. The nutrients present in sprouts usually include Vitamins, calcium, potassium, iron, phosphorus, magnesium, protein and amino acids.

Given below is the nutritional content present in one cup of Mung Bean Sprouts:

  • Calories: 167 cal.
  • Fats: 0.6 g
  • Carbs: 28 g
  • Protein: 12 g

Breakfast is the most important meal of the day as it kick-starts the metabolism and at the same time provides the body with the energy that is required for performing all the activities of the day. Hence, it should be the most substantial and preferably the most nutritious meal of the day too.

Many people prefer eating sprouts for breakfast, as it gives them the boost required for performing day to day functions and activities. Few of people can spend a lot of time preparing breakfast in the morning, since they have to rush to work or school. Fortunately, sprouts can be eaten raw or can be ready to eat, after just a minute or two of cooking. This is why many people believe that sprouts for breakfast is ideal and try to incorporate them as a main ingredient in most breakfast recipes. Given below is an easy and quick sprouts recipe for breakfast

Sprout Omelet


  • 1 Cup bean sprouts (preferably Mung bean)
  • 1 Cup egg substitute  
  • ¾ Cup mushrooms, sliced thinly
  • ½ Cup bell peppers, sliced thinly
  • ¼ Cup water chestnuts, diced
  • ¼ Cup green onions, sliced thinly
  • ¼ Cup skim milk
  • 2 Teaspoons olive oil


In a non-stick frying pan, heat one teaspoon of olive oil and sauté the sprouts, with all the vegetables in it, for around 3 to 5 minutes. Remove the veggies and set them aside for a few minutes
In a bowl, whisk the milk and the egg substitute together.
Heat the remaining olive oil in the pan and pour the egg substitute into the pan, cooking it on both sides.
Place the cooked beans and vegetables right in the middle of the omelet and fold it over, before serving it.

People can choose to use real eggs instead of egg substitute too. Many people prefer using alfalfa sprouts for breakfast, instead of Mung sprouts, as they taste quite different. However, alfalfa sprouts should not be cooked for more than 2 minutes or so.

Brussels sprouts for breakfast

Brussels sprouts are small edible buds, which are quite similar to cabbage, in taste and texture. However, these veggies grow in the form of small sprouts along the stalk of the Brussels sprout plant. Like other sprouts, Brussels sprouts are also very high in nutrition. They are a favorite with many people, but if not prepared in the right way, they could become bitter and mushy. Therefore, utmost care should be taken to ensure that they are not overcooked. Given below is a simple and quick recipe which is, Brussels sprouts for breakfast:

Brussels sprouts with Bacon


  • 1½ Pound Brussels sprouts, trimmed
  • 3 Slices of bacon, chopped
  • 1 Shallot, finely chopped
  • 1 Tablespoon extra-virgin olive oil
  • 1 Cup chicken broth
  • A pinch of pepper
  • Salt to taste


  • Cut the larger Brussels sprouts into half, but leave the smaller ones whole
  • In a medium skillet, heat half a tablespoon of the oil and brown the pieces of bacon. Once done, remove the pieces of bacon on a paper towel
  • Heat the remaining oil in the pan and sauté the shallots for about 2 minutes or so.
  • Add the Brussels sprouts to the oil and turn them, till they are all coated with the oil
  • Sprinkle the salt and pepper and continue turning the Brussels sprouts around in the pan, so that they cook evenly.
  • Once the sprouts soften a bit, pour the chicken broth into the pan, reduce the flame to low and cover the pan, allowing all the ingredients to cook together.
  • After about 7 to 10 minutes transfer the cooked sprouts into a serving plate and sprinkle the bacon bits on top.

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