No Doubts about Sprouts

ALFALFA SPROUTS AND HAM ROLLS

These healthy and easy-to-prepare Sprout and Ham Rolls are perfect for an office snack or a school lunch. Alfalfa Sprouts are packed with vital nutrients so you can rest in peace knowing you are serving a healthy, nourishing lunch!

Preparation time: 12 minutes
Cooking time: nil
Serves 4

Ingredients:
1 cup Parilla Alfalfa sprouts
3 slices flatbread (such as lavash or mountain bread)
1/3 cup hummus
150g shaved leg ham
salt and cracked black pepper to season.

Method:

1. Spread each of the flatbread with mayonnaise or hummus.

2. Top with a thin layer of ham and then divide a generous portion of Parilla Alfalfa Sprouts over the ham.

3. Season with salt and cracked pepper.

4. Roll up tightly, slice each roll into 3 pieces and serve!

(Hint: Wrap your Sprout Roll in Cling Film until ready to eat, to prevent from drying out.)

Notes:
Experiment with alternative meats such as chicken with mayonnaise or rare roast beef with horseradish.A selection of flatbreads is available in your local supermarket bread aisle.

WON TON CUPS WITH ALFALFA SPROUTS AND CHICKEN SALAD

These fun Alfalfa Won Ton Cups are the ideal finger food to start any party or simply to serve with drinks!

Preparation time: 12 minutes
Cooking time: 10 minutes
Serves 4 (makes 12)

Ingredients:
3/4 cup Parilla Alfalfa sprouts
24 square won ton wrappers
1/4 barbecued chicken, meat removed and shredded
1 stick celery, sliced thinly
1 green onion, sliced
1 tablespoon salt-reduced soy sauce
1 teaspoon sesame oil

Method:

1. Preheat oven to 200C. Spray a 12- hole muffin tin lightly with oil spray.

2. Take two won ton wrappers and place into a muffin hole, moulding into the sides of the hole to form a cup shape. Repeat with the remaining wrappers in the other holes.

3. Place in the pre-heated oven for 10-12 minutes until crisp then remove from muffin holes and set aside to cool.

4. Meanwhile, combine the Alfalfa Sprouts in a mixing bowl with the shredded chicken, sliced celery and diced green onion.

5. Whisk together the soy sauce and sesame oil and toss into the sprout salad.

6. Place a little salad in each won ton cup and serve!

Notes:
Try substituting or combining the green onion with flavoursome Parilla Fresh Tangy Onion Sprouts! Won ton cups can be cooked ahead of time then filled closer to serving. They are available at most supermarkets in the chiller section or at any Asian grocery store.

For further recipe ideas, visit www.parillafresh.com.au

No Doubts about Sprouts

Good News! When it comes to healthy eating, Alfalfa Sprouts are pick of the crop! Research shows that people who eat plant-based foods, such as Alfalfa Sprouts, have a lower risk of developing chronic diseases such as obesity, heart disease, diabetes, osteoporosis and certain cancers1. This year why not reap the benefits and feel the difference by including Alfalfa Sprouts in your diet!

Our current way of life causes a lot of us to rely on convenience foods, which tend to be nutrient deficient, high in kilojoules and low in fibre. Eating high amounts of these foods is putting the health of many Australians at risk. For this reason, health professionals recommend we focus on eating minimally processed, whole foods, particularly those of plant origin, such as Alfalfa Sprouts!

Alfalfa Sprouts are bursting with goodness! "Alfalfa Sprouts are low in kilojoules, total fat, saturated fat and sodium making them the perfect food to enjoy in large quantities," says Caitlin Reid certified nutritionist and dietitian.

Alfalfa sprouts are infact an excellent replacement for lettuce as they're higher in protein and fibre, contain eight times as much Vitamin C and contain more phytoestrogens. Why not substitute lettuce for more nutritious Alfalfa Sprouts in your salads, sandwiches, wraps and dinner dishes!

Alfalfa Sprouts are a good source of vitamin C and vitamin K, and contain fibre and B vitamins. They also contain the amino acid canavanine, phyoestrogens such as isoflavones and coumestans2, and phytochemicals. Research to-date suggests that phytoestrogens may protect us against certain types of cancers, including breast and prostate cancers3.

"Alfalfa Sprouts require no preparation, are versatile and easy to use," says Reid. "Add crunch to your bagel or burger or sprinkle them through your salad or omelette for extra variety." Alfalfa Sprouts are a must in rice paper rolls and other Asian dishes including stir-fries.

Alfalfa Sprouts should be stored in your refrigerator at less than four degrees Celsius. If stored appropriately, Alfalfa Sprouts should last for about eight to 12 days.

ALFALFA SPROUTS - The Facts!

Packed with vital nutrients
Continue to grow nutrients and vitamins after being harvested
Low in kilojoules, total fat, saturated fat and sodium
Good source of vitamin C and vitamin K
Contain fibre and vitamin B
Contains phyoestrogens and phytochemicals
Excellent substitute for lettuce
Versatile and easy to use

PARILLA FRESH ALFALFA SPROUTS - Varieties

Alfalfa Sprouts
Alfalfa and Onion Sprouts
Alfalfa and Radish Sprouts
Salad Sprouts (Alfalfa, Mung and Radish)
Alfalfa and Broccoli Sprouts
Alfalfa, Onion & Garlic Chive Sprouts

Other Parilla Fresh Sprouts include:
Tangy Onion Sprouts
Broccoli Sprouts
Snow Pea Sprouts
Mung Bean Sprouts
Crunchy Combo Sprouts (Pea, Mung Bean & Lentil Sprouts)
Sunflower Sprouts

www.parillafresh.com.au

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References
1. Lea E & Worsley A. The factors associated with the belief that vegetarian diets provide health benefits. Asia Pacific J Clin Nutr 200312(3):296-303.
2. 2. Kurzer MS & Xu X. Dietary Phytoestrogens. Annu Rev Nutr. 199717:353-381.
3. Dalais F, Morton M, Wahlqvist M & Rice G. The emerging importance of phytoestrogens in Australia and Europe. Vegetarian Nutrition: an International Journal. 19971:70-73.