The sprouting seeds of the Medicago sativa, also known as Chilean clover in goldrush California, are little known and nutrient packed. When it comes to sprouts most of us know a bean sprout and a brussel sprout; however the sprout of the alfalfa, meaning 'father of all foods' in Arabic, is somewhat less famous.
Alfalfa sprouts are light on calories with only 29 kcal per 100g (and 100g is a lot of sprouts!), and unlike many veggies they also pack the protein with 4g per 100g, sporting all the essential amino acids. They are also high fibre with two of their 4g of carbohydrates being dietary fibre and no sugars. Not surprisingly alfalfa sprouts also contain a good spread of vitamins and minerals, with B vitamins, K, D, E, calcium and zinc all being found. However, alfalfa sprouts are particularly rich in potassium, vitamin C, iron and folate and are a powerful anti-oxidant. In addition, alfalfa sprouts boast the benefits of carotenes and phyto-oestrogens.
If this wasn't enough, alfalfa spouts score highly in tests measuring cholesterol lowering ability, and are rich in sulforaphanes which have been linked to lowering cancer risks and boosting the body's ability to fight cancer.
This powerful nutrient profile leads to the question: what do you do with an alfalfa sprout? Alfalfa sprouts can be used anywhere you would use cress, so as a salad garnish or mixed into egg mayo. Personally I like to mix the alfalfa sprout in to tuna with fat free vinaigrette to add texture and taste, and they also make a tasty addition to a stir fry. I also like to add sprouts of alfalfa and other beans to garnish risottos where they add a texture and crunch. Because they add texture and have a very mild flavour they are great for experimenting with.
Convinced to buy? If you are then look for sprouts that have been refrigerated only, they should be crisp and have the bud attached. If they are dark, smelly or slimy looking, leave well alone. Once home keep in the fridge at less than 4°. Always, and I mean always, wash alfalfa sprouts because they are grown in humid conditions that are also perfect for bacterial growth and are like any food eaten raw - easily contaminated.