Start sprouting and it’s like having a mini garden in the house year round! And you get to harvest and eat tiny little plants whenever you desire!
One of the main food preparation techniques used in raw cuisine, sprouting is quite simple and it allows for the inclusion of a wide array of grains, nuts and seeds in the diet. Many people have some difficulty with digesting these goodies raw, and sprouting is a great way to help soften the blow to the digestive tract, while also releasing nutrients and improving texture.
There are two main steps in the sprouting process: soaking and rinsing. Both of these help wash away the nut or seed’s enzyme inhibitors and anti-nutrients like phytic acid, allowing it to then begin to germinate. During this process, the resting nutrition within the sprouting food begins to break down into its simplest components (proteins into amino acids, and complex starches become simpler carbohydrates). At the same time, the plant is also preparing itself to begin morphing into the full grown version of itself (whether that is a tree or plant), therefore intensifying all of its nutrient content to support this magical metamorphosis. The result is a super potent bundle of super food power!
So what’s the health scoop?
Sprouts are incredibly nutritious; the act of sprouting alone is said to increase levels of B Vitamins, as well as Vitamins C, E and A, sometime up to 15 times the original content! Seeds, nuts, grains, and legumes all have awesome nutritional profiles, are a great source of plant protein. Another bonus of sprouting? It makes their protein more bioavailable to the body! In short, eating a sprout is like consuming a wee, easily digestible living plant, at its peak of nutritional value.
How to Grow Sprouts
Here, a quick lesson in sprouting to get you started. Use the below table as a guide, keeping in mind that the freshness of your nut/seed and the climate of your kitchen can play a part in the timing necessary to achieve optimal sprouting. Also, if you are concerned about bacteria, invest in some food-grade peroxide for rinsing. Just be sure to rinse well with water too!
Use RAW, fresh, whole seeds, grains, nuts or legumes. Rinse through a kitchen strainer. A “toasted” nut of seed will not sprout!
- Select the type of seed or bean from the chart below.
- Place the suggested amount of seeds or beans in a large sprouting jar, or nut sack inside a bowl, & fill with enough purified water to cover the seeds or beans.
- Soak the seeds or beans for the suggested amount of time.
- Drain the water from the jar after the suggested amount of soaking time.
- Put the jar/bag & bowl in a dark place such as a kitchen cupboard.
- Rinse the seeds or beans every 12 hours.
- After rinsing, replace the jar back to the dark cupboard.
- Once sprouting begins, that you see the shoots, put the jar into sunlight. This allows the sprouts to develop chlorophyll.
- Let the sprouts grow for the suggested number of days.
- You can adjust the growing time based on preference
|Seed, Nut or Grain||Soak Time||Sprout Time|
|Adzuki||12 hours||3-5 days|
|Alfalfa||8 hours||2-5 days|
|Almonds||8-12 hours||12 hours|
|Barley||6-8 hours||2 days|
|Brazil Nuts||Do not soak||N/A|
|Buckwheat||6 hours||2 days|
|Mung Beans||1 day||2-5 days|
|Lentils||8 hours||12 hours|
|Chickpeas||12 hours||12 hours|
Here’s a list of some more stuff to get you started sprouting:
A variety pack of quality organic sprouting seeds including Alfalfa, French Lentil, Kamut, Mung, Barley, Daikon Radish, Fenugreek, Clover, Green Pea, Garbanzo, Adzuki, and Broccoli.