Celebrate Spring with Sprouty Handrolls and Sesame Dressing

Spring is here and as this growing season starts let’s celebrate sprouts!

Spring is sprouting everywhere in the Northern Hemisphere. We’re just beginning to see the first signs of growth peeking up through the ground, with hints of new life. All plants begin as tiny germs filled with dense nutrients to help them grow into their full glory.

Sprouts: Nutritional Powerhouses

When the plants we eat begin to sprout, we can harness those nutrients to support our bodies.  These nutritional powerhouses are the most potent about one week after germination begins, before they become full plants. Eating them as sprouts or microgreens offers our bodies a full array of vital nutrients. (Staughton, 2021)

Some of those vital nutrients include:

• Protein
• Dietary fiber
• Vitamin K
• Folate
• Niacin
• Vitamin C
• Vitamin A
• Riboflavin
• Potassium
• Zinc
• Magnesium
• Iron
• Calcium

Broccoli sprouts, specifically, have been shown to reduce allergic reactions, including asthma, by reducing inflammation in the respiratory system. (Staughton, 2021) What a great way to support your body in the springtime, when everything is in full bloom.

Other benefits of sprouts may include:

• Supporting immune and cardiovascular health
• Improving digestion due to high enzyme and fiber levels
• Boosting skin health and vision
• Increasing energy production and boosting metabolism

Other delicious nutritional powerhouses in this recipe include:

• Avocados | Full of healthy fats, fiber, magnesium and many other nutrients
• Red Bell Pepper | Rich in vitamin C and other antioxidants
• Carrots | Carotenes, antioxidants abundant in carrots, have been linked to reduced cancer risk, and also support eye health (Bjarnadottir, 2023)
• Salmon | Filled with omega 3 fatty acids, which are anti-inflammatory and important for brain, heart, energy production and overall feelings of wellbeing, as well as vitamin D and muscle building protein
• Sesame seeds | Rich in lignans and phytosterols, compounds that can help lower cholesterol, support immune response and even decrease some cancer risks. (WebMD, 2022)

Sprouty Temake with Goma Dressing

Temake means handroll in Japanese. This variation on a traditional Japanese style handroll is loaded with sprouts and served with a sesame dipping sauce made from sprouted sesame seeds for a double dose of bio-available nutrients. Goma means sesame in Japanese, so this popular dressing is sometimes also called goma dressing. However, this soy-based version is egg-free, gluten-free, and vegan.

Makes 4 Servings

INGREDIENTS

For Goma Dressing

• 1/2 cup raw sesame seeds, soaked overnight
• Filtered water
• 1 pinch salt
• 3-4 TBS rice wine vinegar
• 2 TBS tamari
• 1 TBS toasted sesame oil
• 1 tsp honey (optional)

For Temake

• 8 sheets nori, quartered
• 4 oz sprouts of choice
• 1 red bell pepper, julienned
• 1 carrot, julienned
• 1 avocado, peeled and sliced
• 4 oz sushi grade tuna (optional)

INSTRUCTIONS

1. Place sesame seeds in a jar and cover with filtered water. Add a pinch of salt, cover and let sit overnight.  
2. Drain the seeds and add to a blender with the remaining goma dressing ingredients. Blend to combine. Note, the sesame seeds will not break down all the way. This is a chunkier style dressing.
3. Place the handroll ingredients on a plate and let guest roll their own temake by diagonally arranging small amounts the vegetables and fish if using, on a square of nori and folding into a cone shape. Dip in the sauce and enjoy immediately!

References:

• Bjarnadottir, A. (2023). Carrots 101: Nutrition Facts and Health Benefits. Retrieved from Carrots 101: Nutrition Facts and Health Benefits (healthline.com)
• Petre, A. (2018). Raw Sprouts: Benefits and Potential Risks. Retrieved from Raw Sprouts: Benefits and Potential Risks (healthline.com)
• Staughton, J.(2021).10 Best Benefits of Sprouts. Retrieved from 10 Best Benefits of Sprouts | Organic Facts
• WebMD (2022). Health Benefits of Sesame Seeds. Retrieved from Sesame Seeds: Health Benefits, Safety Information, Nutrients per Serving, and More (webmd.com)