By Kristin Feiler, culinary medicine dietitian at Rady Children’s Hospital Orange County (Rady Children’s) and Abigail Carmona.
Celebrate National Garden Month by planting, growing, and picking your very own sprouts and adding them to a delicious Garden Power Rice Bowl.
Why are sprouts good for us?
Sprouts are tiny plants harvested just days after seeds begin growing. During this early stage, the seed activates enzymes that convert stored nutrients into forms that are easier for the body to absorb. As a result, sprouting can increase vitamin levels, antioxidants, and mineral availability.
The nutrition behind sprouts
During sprouting, several nutritional changes occur. Research shows that sprouting can:
- Increase vitamin C levels
- Increase certain B vitamins
- Increase antioxidant activity
- Improve mineral absorption
- Reduce compounds such as phytates that can limit nutrient availability
Broccoli sprouts are particularly rich in sulforaphane, a plant compound that researcher’s study for its role in supporting the body’s antioxidant defense systems. Adding even a small handful of sprouts can increase the nutrient density of a meal.
Why growing your own food is good for your mind and soul
The benefits of growing your own food go beyond nutrition. Growing and cooking food together helps children build curiosity about healthy foods and develop lifelong habits around eating and preparing meals. In our Culinary Medicine demonstration, families learn how to grow sprouts at home and turn them into a simple, colorful meal.
Featured recipe of the month: Garden power rice bowl
Once sprouts are ready, they can be added to a variety of meals.
The garden power rice bowl is an easy way to combine whole grains, vegetables, and fresh sprouts into a balanced dish. This combination provides fiber, essential nutrients, and sustained energy.
Cooking helps children:
- Build confidence in the kitchen
- Explore new foods through smell, taste, and texture
- Develop independence and life skills
- Understand where food comes from
Even small tasks can make a child feel proud of the meal they helped create, and helps them feel more connected to the food they eat!
Age-Appropriate Kitchen Tasks
Children of all ages can participate in cooking safely with appropriate guidance.
Toddlers (ages 2–3)
- Pour seeds into a jar for sprouting
- Help add water during the soaking step
- Watch sprouts grow each day
- Sprinkle sprouts on finished dishes
Young Children (ages 4–6)
- Measure rice or seeds
- Help rinse and drain sprouts
- Tear herbs or greens
- Help assemble bowls
Older Kids (ages 7–10)
- Wash vegetables
- Slice soft vegetables with supervision
- Stir ingredients in a pan
- Help season dishes
Teens
- Cook rice or grains
- Prepare sauces and dressings
- Build complete meals
Other easy meals with sprouts
Sprouts are versatile and can be added to many simple meals. Families can try them in:
- Vegetable fried rice
- Noodle bowls with ginger broth
- Lettuce wraps or spring rolls
- Avocado toast
- Salads and grain bowls
Because sprouts have a mild flavor and crisp texture, they are often easy for children to enjoy.
A Small Ingredient with a big Impact
Healthy eating habits often begin with simple experiences.
When children grow food, cook meals, and share them with family, they build skills and memories that can influence their eating habits for years to come. Sometimes the smallest ingredients—like a handful of sprouts—can help spark curiosity about food, nutrition, and health.
And it all starts with a seed.
