“Great things come in small packages”
“Tiny but mighty!”
“Pint size but cheers wise”
These are the slogans my mom created for me when I was in the 6th grade, running for cheerleader. The campaign was apropos since I stand a statuesque 4’11” tall, and still am!
No wonder I’m attracted to tiny little sprouts! They are all the above and more. “Sprouts are the most nutrient dense food on the Planet”, says Doug Evans in his wonderful book, The Sprout Book. I highly recommend picking up a copy. It’s so well written and you’ll learn all the benefits and all the ways to sprout in no time. Plus it has some fabulous recipes.
Why Sprout?
- Anti-Cancer
- Slows tumor growth
- Great for gut health and digestion (have a high content of living enzymes)
- Works beautifully for those with Autism
- Boosts blood circulation
- Helps in weight loss
- Builds your immune system
- Improves eyesight
- Heart friendly
- May prevent premature ageing
And more!
I’ll bet you’re ready to make sprouts now! Hungry?
Here’s a step by step tutorial to help you get on your way to sprouting your health!
Sprouting Seeds, Jar Method:
There are several ways to sprout seeds depending on their needs.
Some require a tray, such as pea shoots, sunflower and buckwheat shoots, wheatgrass and other grasses, and some grains. I’m starting my journey into sprouting using the jar method. It’s so easy!
Equipment:
- Organic sprouting seeds from a reliable source
- 4-cup (1 liter) wide mouth mason glass jars
- Screen lids, or cheesecloth, or muslin
- Measuring cup
- Sanitizing agent: 3% food grade Hydrogen Peroxide
- Jar stands: I love these
The Seeds that Sprout Well in Jar:
Salad Sprouts:
- ¼ cup seeds makes 4 cups sprouts
- Soaking time: 8 hours
- Sprouts in 3-5 days
- Alfalfa, Broccoli, Cabbage, Clover
- Fenugreek, Hump (unhulled), Onion, Radish, Watercress
Legume & Bean Sprouts:
- ½ cup seeds makes 1 cup sprouted beans
- Soaking time: 8 hours
- Sprouts in 2-3 days
- Adzuki beans, Chickpea, Green pea, Lentil, Mung beans, Soybeans
Grains:
- Oats: ½ cup grain makes 1 ½ cups sprouted grains, Soak 12 hours, sprouts in 2-3 days
- Quinoa: ½ cup makes 1 cup sprouted grain, Soak 4 hours, Sprouts in 1-2 days
Nuts & Edible Seeds:
Makes 4 cups of sprouts.
- Inspect your seeds and remove any broken, discolored or damaged seeds.
- Measure the amount of seeds required for your jar, then place them in the jar with the screen top screwed in place. (¼ cup for 4 cup mason jar).
- Wash the seeds thoroughly.
- Add the 3% food grade hydrogen peroxide to cover the seeds. Let soak 2-3 minutes.
- Rinse the seeds, drain and cover with fresh water (without the sanitizing agent). Let soak another 2-3 minutes. Drain.
- Add fresh water at a ratio of 3:1 water to seeds. For example, if you are using ¼ cup seeds, add ¾ cup of water. Gently agitate the jar, and push down any floaters with a spoon.
- Soak the seeds for 4-8 hours, depending on the type of seeds you are sprouting (noted above), at room temperature away from sunlight. Drain.
- Store the jar in a cool dark place at a 70-degree angle to ensure that residual water drains out.
- Rinse and strain the seeds 2-3x per day. Doug says to be gentle with your seeds. Don’t shake, squeeze or scrape, otherwise you could crush or break the sprouts off the seeds.
- When the tails get about one inch long and you start to see leaves forming and splitting, your sprouts are ready to be harvested. Place the jar in a bright part of the room with natural light for a few hours but not in direct sunlight which could kill the sprouts. This will help the sprouts develop their vibrant color.
- Now it’s time to “harvest” your sprouts. Take the lid off and gently pull out the sprouts. Place them in a large bowl and cover with fresh cool water. I usually put just a few ice cubes in the water to refresh the sprouts. Stray seeds and shells will float to the top. You can strain these away. Dry them in a salad spinner, spinning 2-3 times.
- It’s very important that your sprouts are completely dry before storing them in the refrigerator. Spread out the sprouts on a paper towel lined sheet tray, or I like to spread them out on a large cooling rack so air can circulate around them. Using a dry paper towel, gently press and roll over the sprouts to remove extra moisture. I let the sprouts air dry without covering them. It will take at least 8 hours or longer to dry.
- Place the dry sprouts in a glass container with a cover and refrigerate.
- Rinse every 2-3 days with cold water, and dry them completely as recommended above. Or like me – eat them all up in 2-3 days!
- Eat daily on their own, topped on salads, in sandwiches, in smoothies, etc.