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Having spent more than a decade deeply immersed in the world of holistic nutrition, I’ve had the privilege of exploring various dietary approaches that not only nourish the body but also invigorate the spirit. Early in my journey I discovered sunflower microgreens. These tiny powerhouses of nutrition have not only transformed my own health but have become a staple recommendation for my clients seeking vitality and wellness.

Health Benefits of Sunflower Sprouts

The Hippocrates program, renowned for its emphasis on vibrant health through nutrition, places sprouts at the forefront of its dietary recommendations. Why? Because these delicate greens are packed with an abundance of essential nutrients and enzymes, making them effortlessly assimilated by the body. It’s this effortless assimilation that allows the body to redirect newfound energy towards cleansing, regulating, and fortifying the immune system, while also fostering the growth of healthy cells.

The reverence for sprouts extends far beyond modern nutritional science. Ancient Chinese physicians, dating back thousands of years, recognized the therapeutic properties of sprouts in promoting vitality and healing within the body. Much like Hippocrates, they understood the pivotal role of nutrition in nurturing the body’s innate ability to thrive.

So, what makes the nutrient content differ with sunflower seed sprouts?  It all begins with the seed – a tiny powerhouse packed with nutrients and dormant enzymes awaiting activation. When conditions align favorably – air, water, and optimal temperature – the seed awakens, embarking on its journey of sprouting. 

It’s during this germination phase that the magic truly unfolds:

  • Enzyme activity skyrockets, reaching levels up to 100 times greater than that of fruits or vegetables, replenishing the body’s enzyme reserves.
  • Carbohydrates undergo transformation, becoming easily assimilated simple sugars.
  • Fats are converted into readily digestible essential fatty acids.
  • Complex proteins are broken down into essential amino acids, easing the burden on digestion.
  • Vitamin production escalates, multiplying several fold.
  • Minerals undergo chelation, forming natural bonds with amino acids for enhanced absorption.
  • Delicate cell walls facilitate the release of nourishment.
  • Sprouts boast a rich array of phytochemicals and powerful antioxidants, shielding against disease and oxidative stress.

In essence, sprouts represent life in its purest form – a culmination of proteins, vitamins, minerals, enzymes, RNA, and DNA at their zenith of potency. It’s no wonder they’ve earned the moniker of “miracle food.”  One influential figure who has extensively promoted the benefits of sprouts, including sunflower seed sprouts, is Steve Meyerowitz, also known as the “Sproutman.” 

Benefits of Sunflower Seeds

My journey with sunflower sprouts has been transformative, not just for myself but for those I’ve had the privilege to guide on their path to wellness. As a health coach, I’ve witnessed firsthand the profound impact of incorporating living foods into one’s diet.

Sunflower seed sprouts are the first set of leaves, derived from the common sunflower or black oil sunflower seeds, and offer a plethora of health benefits that cater to the needs of health enthusiasts seeking optimal well-being. These sprouts are a great vegetarian source of protein, making them an excellent addition to plant-based diets.

With their sweet taste and high-quality protein content, incorporating a cup of sunflower sprouts into meals can not only provide muscle tissue support but also contribute to stress relief, thanks to their beneficial effects on nervous system.

Sunflower seeds are rich in both omega-6 and omega-3 fatty acids. Omega-6 fatty acids, such as linoleic acid, are considered essential fatty acids because the body cannot produce them on its own and must obtain them from dietary sources. Linoleic acid is converted in the body into other omega-6 fatty acids, such as gamma-linolenic acid (GLA), which have anti-inflammatory properties and can help support heart health.

Additionally, sunflower seeds contain omega-3 fatty acids, albeit in smaller amounts compared to some other sources like fatty fish. Omega-3 fatty acids, such as alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), have been extensively studied for their beneficial effects on cardiovascular health. They can help reduce inflammation, improve blood lipid profiles, and support overall health.

Additionally, sunflower sprouts are rich in necessary B vitamins and provide important nutrients for vitality and energy. 

How to Eat Sunflower Greens

Adding this plant protein is a great addition to a healthy diet. The crunchy texture of the sunflower shoots complements any salad. Blended into smoothies is another way to enjoy and still benefit from the excellent source of vitamins present in the sunflower greens. Those little green leaves will help scavenge free radicals supporting better health.

​While I enjoy them in salads, I like to make sprouted veggie spring rolls which is one of the best ways to enjoy all your microgreens! 

Beneficial Plant Compounds Found in Microgreens 

The nutrition of a sunflower is undeniable, but let’s take a quick look at other sprouts that would make a delicious addition to your diet. 

There’s the humble sweet pea, brimming with protease inhibitors that combat viruses and carcinogens, supporting immune function, while aiding in cholesterol regulation. Buckwheat sprouts promote circulation and digestion, while exerting anti-plaque properties and mitigating the effects of radiation. Clovers, known as blood purifiers, boast high calcium content and hormone-balancing isoflavones. Broccoli sprouts, abundant in sulforaphane, offer potent protection against cellular malignancy, far surpassing their mature counterparts in nutrient density. The list goes on – from radish sprouts’ natural expectorant properties to mung, lentil, and adzuki sprouts’ cholesterol-lowering prowess. Fenugreek sprouts soothe mucous membranes, reduce inflammation, and aid in weight management through choline content.

But sprouts aren’t just confined to the realm of greens – the germination process can elevate nuts, seeds, and grains to nutritional powerhouses, multiplying their value manifold while eliminating toxins and enzyme inhibitors.  In another post I will compare soaking and sprouting, which are often confused.

Nutritional Value of Microgreens

In a world that is overfed and undernourished, recommending microgreens to the Freedom Kitchen families is economical, as sprouts can be cultivated year-round with minimal resources. This is why sprouting is included in many of my classes.  This is a Detox Class where I used sprouts.

Important Role of Cooking Classes

We will always do what we’ve always done, until shown a different way.  Recorded cooking classes and lectures allows you to get access to almost 2 decades of my teachings. 

Freedom Kitchen Kids learn the vital role nutrition plays in warding off chronic diseases.  While most of them cannot comprehend chronic inflammation, they do understand they are growing and can grasp the concepts of bone development and heart health. We discuss how food affects our blood sugar levels and our mood!  

The kids are introduced to sunflower seed butter as a peanut butter replacement. In class they have learned how to make sprouted veggie spring rolls and the older kids start with jar sprouting. The Freedom Kitchen Careers curriculum includes growing microgreens, for themselves or as a business.

Source of Whole Sunflower Seeds

For years I have trusted TrueLeaf Market for the highest quality of seeds. In a world grappling with food scarcity and environmental degradation, the simplicity and sustainability of sprout cultivation offer a beacon of hope.

Check out this recipe for GF Sprouted Veggie Spring Rolls GF Sprouted Veggie Spring Rolls

​Please leave your thoughts and questions about microgreens, soaking or sprouting. 

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About Lisa Jendza

Cooking is the competitive advantage for your child. As a former IT Consultant turned health coach my classes are an experiential process to teach critical thinking. The courage, confidence and creativity derived from my classes will impact all areas of their life. Freedom begins and ends in the kitchen.