Alfalfa seeds, germinated, raw (alfalfa, ~snail clover), organic?

The seeds of alfalfa ( Medicago sativa ), also called seed lucerne , snail clover or alfalfa , taste delicious raw and germinated as a salad ingredient.

Use in the kitchen:

The seeds are edible raw. They have a slightly sweet, pea-like taste. ¹ It is advisable to germinate the seeds before eating them. This is because during germination and under the influence of light, the natural protective substance canavanine (an amino acid that is harmful to health ² ) they contain breaks down. ³ See the Dangers/Intolerances section below. In addition, the nutrients multiply during the germination process.

The sprouts go very well with many dishes, especially in salads, smoothies, summer rolls, wraps and dipping sauces. A sprout topping on starters, soups or side dishes gives every dish a beautiful eye-catcher and an additional flavor. Alfalfa can also be enjoyed as microgreens 4-5 days after germination. ³

Very fine sprouts such as alfalfa sprouts collapse when cooked or blanched and are therefore not suitable for this type of preparation.

Alfalfa also exists as a wild plant. Both the young shoots (April to June) and the flowers and seeds are edible. The fresh shoots are spicy (with a stronger aroma than other types of clover) and refine salads or salad dressings when eaten raw - and spinach dishes, gratins or soups when cooked. When cooked, the plant loses its bitter aftertaste. ⁴ The colored flowers (blue or purple) make a beautiful, edible decoration, e.g. for salads, sandwiches or vegetable dishes. ¹ Dried flowers often add bright splashes of color to tea blends.

Vegan recipe for alfalfa smoothie:

Ingredients: 1 handful of endive leaves , 1 handful of alfalfa sprouts, 1 mango (without pit), 1 kiwi (peeled), some rice milk , water or ice cubes (to taste).

Preparation: Put all ingredients in a smoothie blender or puree finely with a hand blender, vary the liquid (rice milk, water or ice cubes) according to taste. Serve in a glass and enjoy.

Shopping - where to buy?

You can also buy fresh, germinated alfalfa. You can get alfalfa sprouts in selected supermarkets such as Coop, Migros, Spar, Rewe, Edeka. During special promotions you can also get them from Denner, Volg, Aldi, Lidl, Hofer or other online shops. Alternatively, you can buy sprouting seeds from a supermarket, garden center, organic food store or health food store and let the seeds germinate yourself. Make sure the seeds are organic and that they are suitable for sprouting. Without this information, they are seeds for fodder plants that have been chemically treated beforehand.

Found in the wild:

The seed alfalfa grows wild in poor locations in deep clay soils, so that it can also be found as a wild plant up to an altitude of 1300 meters.

Homemade:

Sprouted alfalfa seeds are easy to make. First, soak the seeds for four to six hours. Then place them in a germinator or jar. Alfalfa seeds increase in volume by eight or twelve times during germination. Therefore, you should not put more than 2 tablespoons of seeds in the germinator or jar.

A bright spot without direct sunlight at an ideal temperature of 18-22 °C is ideal. At the beginning, fine fibrous roots will form, which should not be confused with mold. Rinse with water at least once a day, empty the water again and close the jar. It is even better to spray the seedlings with water 2-3 times a day or rinse them and then let them drain well. You can harvest after 7 days of germination, but you can also grow the sprouts for a few more days - depending on your taste. ³

Storage:

If you cannot eat the sprouts straight away, we recommend storing them in the refrigerator at 5 °C. At this temperature, practically no germs will form on the sprouts if the conditions are clean.

Ingredients - nutritional value - calories:

The sprouts of alfalfa contain phytoestrogens, flavonoids, saponins and photosensitizing substances. They are rich in proteins and vitamins (especially vitamin K and carotene), calcium and chlorophyll. ¹ Alfalfa sprouts also contain about as much iron as meat, namely 1 mg/100 g. In addition, alfalfa contains vitamin C, which is important for iron absorption. ⁵ See also the ingredient tables below this text.

Health aspects - Effects:

Alfalfa has a remineralising effect and, thanks to the combination of iron and vitamin C, it has an anti-anemic and invigorating effect. ⁵ In addition, the chlorophyll is said to have a positive effect on the immune system. The saponins, in turn, are considered to lower cholesterol. ⁴

Dangers - Intolerances - Side effects:

Those who consume large amounts of alfalfa can cause symptoms of a chronic inflammatory connective tissue disease (systemic lupus erythematosus = SLE, an autoimmune disease) or a special temporary form of anemia (pancytopenia). ^4,6

The porphyrins it contains can disrupt liver function or cause hypersensitivity to sunlight. However, this only happens in high doses. If you consume alfalfa in moderation, the effects will remain positive. ⁶ The leaves in particular should really only be used as an additive (i.e. in small quantities) due to their estrogenic properties. ⁴

The canavanine contained in raw, ungerminated seeds is only toxic in very high concentrations. However, eating ungerminated seeds can trigger lupus-like symptoms and autoimmune diseases. These disappear after discontinuation. ⁷ During germination, however, the canavanine is almost completely broken down. ³

Use as a medicinal plant:

Thanks to the estrogenic active ingredients, alfalfa leaves help with menstrual cramps and menopausal ailments. Internal use helps with slow recovery, anemia, bleeding and myomas. ⁶ In the case of osteoarthritis, the plant can slow the progression of the disease. ⁵

Caution: Not recommended for patients with autoimmune diseases and rheumatoid arthritis. Warning of possible interactions with: birth control pills; estrogens; medications for diabetes; immunosuppressants; medications that can cause photosensitivity. ⁷

Folk medicine - natural medicine:

Alfalfa has a mild laxative and diuretic effect. In folk medicine it is traditionally used as a remedy for stomach problems, ulcers, loss of appetite and flatulence. ¹

Occurrence - Origin:

Alfalfa has deep roots and thrives best in deep, calcareous soils with moderate nutrient and humus content. It is a productive fodder plant, which is why it is grown all over the world. In the early 2000s, seed alfalfa was the most commonly grown fodder legume. According to Wikipedia, global production in 2006 was 436 million tons. ⁷ The main producer is the USA, where genetically modified variants have now also emerged.

The original home of alfalfa appears to be the southwest of Central Asia. The Persians were apparently the first people to cultivate the plant and use it as animal feed. When they invaded Greece around 490 BC, they took alfalfa with them. From there it was introduced into Italy in the 1st century. With the Moorish invasion, the plant then came to Spain, from where it was spread to Mexico and South America in the 16th century and later to North America. ⁸

To date, alfalfa has survived in temperate to sub-humid tropical regions. ²

Danger of confusion:

There is a danger of confusion with the hybrid alfalfa (yellowish flowers). The Medicago ×varia , also called the hybrid snail clover, is a hybrid between the two sister species alfalfa ( Medicago sativa ) and sickle clover ( Medicago falcata ). ⁴ This variant is mainly grown in Central Europe. ⁹

General information:

The genus Medicago is divided into 14 sections, some of which are divided into several subsections, and contains 87 species according to Small (2011). Alfalfa is listed in section Medicago and there in the subsection Medicago with eleven species.

The species true alfalfa has other subspecies that are then confused with common names such as sickle clover or everlasting clover. Yellow alfalfa ( Medicago sativa subsp. falcata L.), bastard clover, bastard alfalfa ( Medicago sativa nothosubsp. varia (Martyn) Arcang.) are further examples.

In North Africa and the southern regions of Spain, alfalfa is known by the Arabic name "alfalfa" (the best fodder). The plant is a species of plant in the genus Medicago in the subfamily Faboideae and within the legume family Fabaceae.

Their nitrogen-fixing ability improves the performance of agricultural soils. The flowers are pollinated almost exclusively by bumblebees.

Alfalfa is a commercial source of chlorophyll, carotene and vitamin K.

Literature - Sources: