By Stephanie Kendrick
Assistant Features Editor
Star-Bulletin

Energy seems to be a scarce commodity these days.

More and more people answer the question "How are you?" with "Busy." or "Tired."

Caffeine is one of the milder drugs we resort to when getting more rest is out of the question. But does anyone really believe the buzz addes up to more energy?

There may be a better way.

Growing your own sprouts is not quite as easy as taking a pill, and it does require more water. But the benefits are many.

"When you eat a sprout you are transferring the lifeforce into the body," said Suzanne Handal, owner of Wild and Raw on Monsarrat Avenue.

"People are always complaining about energy these days ... you are going to get an abundance of it in sprouts."

By Craig T. Kojima, Star-Bulletin
DAY 1 -- Sprouts should begin to open within hours of their
first watering. Some seeds, such as sesame and sunflower, should be
eaten as soon as they sprout.
DAY 2 -- Fast-growing sprouts, such as alfalfa, will be well
on their way to maturity by the end of the second day.
DAY 3 -- Some larger sprouts, such as soybeans, require
more frequent rinsing, at least three times a day, to keep from spoiling.
Garbanzo and broccoli spouts are among those that will continue to
grow into the fourth and even fifth day.

The young plants also deliver a mother lode of vitamins, minerals and enzymes.

Sprouts are "one of the most nutritionally dense foods people consume," said David Snow, a sales and marketing consultant for health products and the host of "Dr. Health," KHVH radio's 10 a.m. Saturday morning health and medicine program.

For example, Snow said a person would have to eat more than a pound of broccoli to get the same amount of the anti-cancer compound sulphorophane as is found in an ounce of broccoli sprouts.

And according to studies cited by the International Sprout Growers Association, 1/2 cup of almost any sprouted seed provides as much vitamin C as six glasses of orange juice.

Sprouting amplifies the vitamins, minerals and enzymes in seeds, said Snow. Sprouts also contain a high concentration of chlorophyll, which has a structure similar to our red blood cells and is thought to act as a blood purifier.

Fresh, store-bought sprouts are just as nutritious as the home-grown variety.

Snow used to grow sprouts, but no longer. "It's so easy to buy them," he said.

Handal agreed, but pointed out you have more quality control if you grow the sprouts yourself.

In addition to controlling water quality and seed variety, growing sprouts at home can be a source of pleasure.

Jeffrey Mikulina, president of the Hawaii chapter of the Sierra Club, grows his own sprouts and enjoys watching the seeds grow and having that extra bit of life around.

"It's kind of fun," he said.

And growing sprouts is easier than ever. The jar method has been around for a long time, but many have found it daunting. Plastic tray sprouters are a bit more fool proof.

And for those who just can't remember the twice-daily rinsing, Snow recently returned from a mainland health fair where companies were introducing electric sprouters that recirculate water.

Hawaii stores sell all sorts of seeds for sprouting. Snow said few foods are as diverse in terms of taste, texture and visual appeal.

Alfalfa and mung bean sprouts are among the most common, but Handal said any seed that is in whole form can sprout.

Mikulina gets the spicy sprout mix from Down to Earth and likes to eat the sprouts with just a little soy sauce.

But here are some recipes for those who want to get a little more creative with their sprouts.

HIZIKI AND RICE

The New York Times Natural Foods Cookbook

3/4 cup dried hiziki (seaweed)
1 tablespoon sesame oil
1/2 pound mushrooms
3 scallions cut into 1/2-inch strips
1-1/2 cups plus 3 tablespoons water
1/2 pound green beans
1/2 cup peeled, diced turnip
1 tablespoon shoyu
3/4 cup mung bean sprouts
1 tablespoon brown rice flour
6 cups cooked brown rice

Wash hiziki well in running water. Heat the oil in a saucepan and saute the seaweed, mushrooms and scallions over low heat until tender. Add 1-1/2 cups water, green beans and turnip. Cover and simmer until tender, about 25 minutes.

Add shoyu and bean sprouts and bring to a boil. Mix rice flour with remaining water and stir into mixture. Serve with brown rice. Makes 6 servings.

Approximate nutritional analysis, per serving: 270 calories, 4 g total fat, 1 g saturated fat, no cholesterol, 180 mg sodium.*

SPROUT AND PEAR SALAD
WITH SESAME DRESSING

The Essential Vegetarian Cookbook

1 ounce chives
3-1/3 ounces snow peas
1 celery stick
2 firm pears, not green
8 ounces snow pea sprouts
Fresh cilantro sprigs
Sesame seeds for garnish

Sesame Dressing:
2 tablespoons soy sauce
1 teaspoon sesame oil
1 tablespoon soft brown sugar
2 tablespoons peanut oil
1 tablespoon rice vinegar

Combine dressing ingredients in jar and shake vigorously.

Cut chives into 1-1/2 inch lengths. Cut snow peas and celery into matchstick-thin strips. Peel and core pears and cut into strips slightly wider than celery and snow peas. (Note: If pears are being prepared early, place pieces in a bowl of water to prevent discoloration.)

Combine all ingredients but sesame seeds in a salad bowl and toss. Sprinkle with sesame seeds and serve. Serves 6.

Approximate nutritional analysis, per serving: 200 calories, 8.5 g total fat, 1.5 g saturated fat, no cholesterol, 330 mg sodium.*

MIXED SPROUT SALAD

The Vegan Cookbook

1/2 pound mung bean sprouts
1/2 pound lentil sprouts
1/4 pound alfalfa sprouts
Large red pepper
12 tablespoons Tahini Dressing

Tahini Dressing
Juice of one lemon
5 tablespoons tahini
5 tablespoons olive oil
5 tablespoons water
1-1/2 tablespoons soy sauce

Combine dressing ingredients in a jar and shake vigorously.

Put mung bean and lentil sprouts and half the alfalfa sprouts in a serving bowl and toss together.

Clean pepper of pith and seeds. Slice a few strips for garnish and chop the rest. Add chopped pepper and dressing to bowl and toss. Garnish with pepper strips and remainder of alfalfa. Makes 8 servings.

Approximate nutritional analysis, per serving: 135 calories, 10 g total fat, 1.5 g saturated fat, no cholesterol, 120 mg sodium.*

---

By Craig T. Kojima, Star-Bulletin

HOW-TO GUIDE

COMMERCIAL SPROUTER

Kitchen Crop Sprouter: Available at Wal-Mart for $10.77. Comes with three clear plastic trays for growing sprouts, as well as white plastic top and bottom trays for water (see photo at left).

Procedure: Each clear tray holds about a tablespoon of seeds. The sprouts need to be rinsed at least twice a day by pouring water into the top tray and allowing it to drain through to the bottom tray.

Harvest: Most sprouts are ready in three to five days.

HOMEMADE SPROUTER

Materials: A clear glass jar and a piece of muslin or a clean nylon stocking.

Getting started: Place beans in the jar and fill with cold water. Cover the jar with fabric and secure with a rubber band. Let soak overnight.

Follow-up: On the next morning, drain water from the jar, fill with clean water, drain again. Repeat this rinsing process two or three times a day for the next two days. Store the jar in a cool, dark place.

Harvest: On the fourth day, seeds should be fully sprouted. Allow them to spend a half-day in a well-lighted spot, then rinse a final time and refrigerate. Should keep for up to a week.

Source: The Essential Vegetarian Cookbook

GROWING TIPS

Suzanne Handal of Wild and Raw has this advice:

Don't cram in too many seeds.

Be sure to drain all the water with each rinse.

Be aware that the heat and humidity of the islands will speed up the sprouting process.

SPROUTING INTEREST Though Chinese physicians recognized and prescribed sprouts for curing many disorders more than 5,000 years ago, it is really only since World War II that Westerners have become interested in sprouts and sprouting. During the war, considerable interest in sprouts was sparked in the United States by an article written by Clive M. McKay, professor of nutrition at Cornell University. McKay led off with this dramatic announcement: "Wanted! A vegetable that will grow in any climate, will rival meat in nutritive value, will mature in 3 to 5 days, may be planted any day of the year, will require neither soil nor sunshine, will rival tomatoes in Vitamin C, will be free of waste in preparation and can be cooked with little fuel and as quickly as a ... chop." McKay was talking about soybean sprouts. Source: International Sprout Growers Association, http://www.isga-sprouts.org

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