Sprouts are true “super-foods,” offering abundant nutrients (vitamins, minerals, simple sugars, amino acids, fatty acids, fiber, phytonutrients, and enzymes) in an easily digestible form. Eating sprouts is healthy because all seeds contain naturally occurring enzymes inhibitors, which make it harder for our digestive enzymes to break down the seeds, and for our bodies to access their stores of nutrients. When seeds, grains, legumes, and nuts are soaked and/or sprouted, they become more digestible and their nutrients are more easily absorbed. Best of all, sprouting is easy, inexpensive, versatile, and fun!
Supplies you need to get started
Jar with Sprouting Lid
or/and Sprouting Trays, EasySprout Sprouter and Hemp or Nylon Sprouting Bag
Organic Seeds for Sprouting:
Almost any seeds, grain, legume, or nut can be soaked and/or sprouted. The best ones are Broccoli, Alfalfa, Red Clover, Mung Beans, Chia, Fenugreek, Garbanzo Beans, Lentils, Garlic, Brown Mustard, Radish, Cabbage, and Onion.
You will also need:
A source of purified water for soaking and rinsing sprouts, and a source of indirect light for “greening” sprouts.
How I sprout using the sprouting jar:
Day 1: Place 2-4 tablespoons of seed in jar and fill ¾ full with water. Shake to moisten all seeds. Soak 8-10 hours or overnight.
Day 2: Pour water off seeds and rinse well. Drain well by placing the jar upside down at a 45-degree angle against the wall or sink to allow for draining or sprouting.
Day 3: Rinse seeds twice a day, tossing to expose all seeds to light, air and water. Beans, grains, and fenugreek will be ready to eat after a short “tail” sprouts, usually by day 3.
Store in refrigerator in a glass container for a few days.
The ideal sprouting temperature is 65-75 degrees Fahrenheit. Sprouts grow best in darkness or indirect light. When sprouted too long some seeds and beans may become bitter. Grains become sweeter on the fourth and fifth day of sprouting.
Daily, eat 4 servings of Sprouts (2 servings at lunch and 2 servings at dinner):
Fenugreek (1-2 Tbsp.)
Lentils (2-3 Tbsp.)
Mung Beans (2-3 Tbsp.)
Broccoli Sprouts (2-3 Tbsp.)
Quinoa Sprouts (2-3 Tbsp.)
Health benefits of some of the sprouts:
Fenugreek: liver detoxifier
Broccoli: highest count of cancer fighting vitamins
Chia: maximum nutrients
Mung Beans: soluble fiber and vitamins B, C and K
Lentils: great source of protein and fiber
Red Clover: source of protein and plant estrogen
**Not all sprouted beans are appropriate to eat raw. Lentils, mung beans, garbanzo beans (chick peas), and adzuki beans can be eaten raw. All other beans must be cooked to neutralize toxins.
To learn more:
Sprout Garden by Mark M. Braunstein
Sprouts the Miracle Food by Steve Meyerowitz
Visit Sprout Central for all your sprouting needs