Spring has sprouted!

I would have used “spring has sprung” for the title of this blog, but this seemed more appropriate, given that today I am chatting about sprouts! You know, those cute little baby plants, that are barely more than an inch or two of sweet green goodness? I have been really getting into sprouts lately (especially because I figured out how to grow my own!) and I have actually noticed a tangible noticeable difference in things like my energy levels and overall brain power. I totally attribute that to the fact that I have been adding not just one type, but a variety of sprouts to my salad at lunchtime every day for about two weeks now.

So what are sprouts? Sprouted grains are whole-grain seeds that have just begun to grow and aren't quite plants yet. They have more available nutrients than mature grains and tons of phytonutrient superpowers. Those nutrients include folate, iron, vitamin C, zinc, magnesium and protein, among others.

You may also find that sprouted grains are easier for you to digest than regular ones. That is because the germinating proves breaks down some of the starchy endosperm in the grain’s structure.

Sprouted whole grains and regular whole grains contain the same nutrients, but in different quantities. I like enjoying the sprouted varieties that are out there, especially in the spring when everything is literally “sprouting” up! We are told to eat in tune with the seasons and it really is quite logical if you think about it.

The recipe that I want to share with you all today really celebrates sprouts. And why shouldn’t we… they contain enough nutritional superpowers to grow an entire plant! The recipe (my Super Sprout Salad) is a deliciously bright and crunchy way to ring in the spring and warmer weather (can you say gardening season…?). The dressing is light and slightly citrusy, with tons of sparkling raspberry flavour. Perfect for spring!

Super Sprout Salad:

· 1 lb. sweet potatoes, peeled and chopped into 2” sticks

· 5 tbsp. extra-virgin olive oil

· Salt

· 2 tbsp. fresh lemon juice

· 1 tbsp. ume vinegar (plum vinegar)

· 1 tbsp. raspberry vinegar

· 1 tbsp. tamari

· 1 tsp. honey

· 2 cups lentil, mung or adzuki sprouts

· 1 cup bean sprouts

· ¼ cup red clover or broccoli sprouts

· 1 romaine heart, coarsely chopped

· ½ radicchio, coarsely chopped

· 4 small cucumbers, cut into ½” dice

· 2 cups packed mesclun lettuce

· 2 large scallions, finely chopped

· 8 olives, pitted and chopped

· 1 firm, ripe avocado, diced

· 1 tbsp. black sesame seeds

1) Preheat the oven to 450°. Line a large rimmed baking sheet with parchment paper

2) Toss the sweet potato sticks with 1 tablespoon of the olive oil and spread them out on the prepared pan in an even layer. Season with salt and bake for about 12 minutes or until the sweet potatoes are just tender

3) In a small bowl, combine the lemon juice, ume and raspberry vinegars, tamari and honey with the remaining ¼ cup of oil. Season the dressing with salt to taste

4) In another small bowl, toss all of the sprouts with 1 tablespoon of the dressing and let stand for about 10 minutes. Toss well to combine everything

5) Combine the romaine, radicchio, cucumbers, mesclun, scallions, olives and avocado in a large bowl and toss. Add the remaining dressing and toss well

6) Transfer the salad to a serving platter and top with the roasted sweet potatoes and marinated sprouts. Sprinkle with the black sesame seeds and serve immediately