All About Shoots and Sprouts

Small in size and delicate in shape, shoots (young, green offspring of certain plant varieties) and sprouts (germinated seeds or beans) can enliven dishes in a big way with crunch, flavor and texture. Among the most popular sprouts are those of mung beans, wheat, radish, alfalfa and broccoli. Common shoots include bamboo and pea vines.

Nutritionally Speaking

Nutrients in shoots and sprouts vary by plant and maturity. Juvenile bamboo shoots contain more vitamins and minerals but less fiber than older shoots. Bean sprouts are more energy dense than seed sprouts and provide more protein.

Although research is quite limited on the health benefits of sprouts and shoots, studies are looking into sprouts and a variety of health conditions. Some areas of interest include potential health benefits against cancer, heart disease, high blood pressure, gut health and diabetes.

Due to the way they're grown, sprouts — whether packaged or grown at home — are considered a “high risk” food and those with compromised immune systems should avoid eating them.

Growing

Sprouts are grown from germinated seeds. Seeds are placed in a warm, moist environment until they germinate, developing a tail-like end. Depending on the type of seed, temperature and soaking time will vary, although most germinate between three and seven days.

Shoots are the young stems that grow from a plant. Their tiny leaves and stems are edible. They’re basically the same as microgreens.

Availability

Asian stores and farmers markets generally have the largest selection of shoots and sprouts, but many supermarkets carry varieties as well.

Purchasing

Look for plump, crisp shoots and sprouts and avoid those that are stringy, slimy, limp or discolored. While more commonly sold in pre-measured bags, bulk sprouts are considered by some to be crisper and fresher smelling.

Storing

If possible, use them the same day as picked or purchased. Otherwise, shoots and sprouts can be stored in the refrigerator for five to 10 days after harvesting.

Preparing

Shortly before use, rinse shoots and sprouts gently in cool water. Rinsing raw sprouts does not remove dangerous bacteria but cooking sprouts thoroughly may reduce the risk of contamination.

Using

Shoots and sprouts may appear to be nothing more than culinary fluff, but these versatile food sprigs add flavor, texture and visual appeal when tossed in a salad, layered in a sandwich, blended with fruit or vegetable juices, stirred into a soup or stir-fried with other vegetables. Steam pea shoots with olive oil and garlic until just wilted for a colorful bed for plating salmon filets. Use broccoli shoots as a pizza topping to boost color, flavor and nutrition. Try briefly stir-frying mung bean sprouts for a nutty, slightly sweet side dish or crunchy stuffing for egg rolls.

This information originally appeared in Food & Nutrition Magazine^®, published by the Academy of Nutrition and Dietetics.