Updated: Jan 18
Sprouts are year-round "fresh produce!"
Source of vitamin C- great for the winter months when we don't have access to fresh foods.
Sprouts are living and a source of enzymes. This benefits our digestion, reduces gas, bloat and indigestion associated with raw foods.
Raw and fresh food source. Without heat needed, this can help us gain access to nutrients that otherwise might get damaged during cooking.
Source of both soluble and insoluble fibre. Fibre is fuel for our intestinal bacteria, brings water into our body, it cleanses & cleans us.
What can we sprout?
# = my favourites
Below is a number classification with the method I would personally use if I were to sprout that seed.
1 = bowl sprouting = placing seed in a bowl of water, keeping it submerged until it sprouts -> first step in a yummy hummus!
2 = tower sprouting = a unit that allows water to trickle down and creates a greenhouse effect.
3 = jar sprouting = using a jar with a mesh / elastic lid to rinse seeds and then allow water to drain out as they sprout.
Mung beans # 1, 2, 3
Lentils # 1, 2, 3
Fenugreek # 2, 3
Alfalfa * # 2, 3
Red clover * 2, 3
Broccoli sprouts # * 2, 3
Mustard # 2 , 3
Adzuki beans, black beans, soybeans 1, 3
Almonds # 1, 3
Chick peas 1, 3
You can also grow sprouts in soil, sometimes those are called microgreens and that is another whole project to discuss...
HOW TO SPROUT:
Depending on whichever method you choose to sprout your seeds, check out the tips below. The most basic instructions: water a seed until it grows. Generally we can see a seed grow in 2-4 days, depends on humidity and heat in the air/season.
Easy methods to sprout are via a tower sprouter or a jar flipped up upside down and sealed with a cheese cloth/thin cloth for drainage. Leave the sprouts in a bright room but not in direct sunlight and rinse every day until they reach the length you like. Then store in the fridge.
Here's a link to a sprouted starter kit from walmart and a common sprouting seed company, I have a tower similar to this.
I also have this tower for bigger beans.
Basic sprouting tips:
Make sure you have proper draining set-up, don't want mold.
Water every day to ensure seeds don't dry out. I usually water twice, especially early on in the process.
If you have a tower sprouter, reverse the shelves to ensure all plants grow at the same speed.
Ensure they have light but not direct sunlight.
Once they begin to have a white tail, they are old enough to have a nice crunch.
Store in a glass jar or I use a bamboo container in the fridge to keep crisp. Rinse to keep fresh. They will continue to grow in the fridge. Make sure not to overcrowd during storage so they have space to breathe.
When you rinse your sprouts, keep the sprout water to use as fertilizer for your plants.