On food and cooking the science and lore of the kitchen ( PDFDrive ) 877
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Beansaremostcommonlysprouted,but
manyofourfoodseedscanbesproutedto
advantage.Sproutedwheatandbarley,for
example,developasweetnessastheir
enzymesbegintobreakdownstoredstarch
intosugarsfortheembryonicplant.Sprouts
haveanutritionalvaluemidwaybetweenthat
ofthedryseed,whichtheyjustwere,anda
leafygreenvegetable,whichthey’reonthe
waytobecoming.Sproutsarehigherin
vitaminCandlowerincaloriesthanmost
seeds,andhigherthanmostvegetablesin
protein(5%versusabout2%)andintheB
vitaminsandiron.
CookingSeeds
Seedsarethedriestandhardestingredients
thatcooksdealwith.Mostrequireboth
moistureandheattomakethemedible.Most,
butnotall:thenutsaregenerallyedibleand
nutritiousfreshoutoftheshellorafterabrief
applicationofdryheat,thankstotheir
relativelytendercellwallsandthecells’
contentofliquidoilratherthansolidstarch.
Butdrygrainsandlegumesarehardand
starchy.Hotwatersoftensthembydissolving
thestrengtheningcarbohydratesfromtheir
cellwalls,andmovingintothecellstogelate
thestarchgranulesandeitherdissolveor
moistenthestorageproteins.Thismakesthe
seedmorenutritiousbyexposingitsnutrients
toourdigestiveenzymes.
Thereareafewsimplefactstoremember
aboutcookinggrainsandlegumesinwater.
Theouterbranlayerorseedcoatis
designedtocontrolthepassageofsoil
moistureintotheembryoandstorage
tissuesduringgermination.Italsoslows
thepassageofcookingwater.Seedsthat
havebeenmilledfreeoftheircoatsor
intosmallpiecescookmuchfasterthan
wholeseeds.
Heatpenetratesseedsfasterthanwater
