The Health Benefits of SPROUTING

Sprouts are a nutritious garden that ANYONE can grow! If I can do it, you better believe that you can too.

Sprouts are edible seeds that have been germinated, and it is super easy to do at home with ZERO fancy equipment! This time of year, it is difficult to get your hands on produce made close to home, and the grocery store is carrying products that have travelled a great distance to get to your table. This often means that they have been more chemically treated and that just will not do! So not only can you reduce the toxins you introduce to your system by sprouting at home, but it’s also VERY cost effective!

Pound for pound, sprouts have the largest amount of nutrients of any food! Sprouting increases the vitamin content of food exponentially. They are amazing sources of vitamin C, antioxidants, vitamin A, B vitamins, vitamin E, calcium, potassium, magnesium, iron, selenium & zinc. The sprouted seeds of some legumes, like lentils, are a complete source of protein, which means they contain all of the essential amino acids

Eating sprouts is also a good way to supply your body with food enzymes that are critical to biochemical reactions in the body.

My favourite way to incorporate sprouts into my routine are to :

🌿Add them to sandwiches

🌿Add them to salads

🌿Garnish soup

🌿Set atop avocado toast

🌿Make homemade cold vegetable rolls

…The options are ENDLESS!

The best way to get super fresh, non contaminated sprouts is to grow them at home! Sprouts should be eaten fresh and only kept for 2-3 days in the refrigerator.

MY FAVOURITE types of Sprouts

👉🏼Alfalfa Sprouts

👉🏼Lentil Sprouts

👉🏼Radish Sprouts

👉🏼Broccoli Sprouts

There are of course many more than this, but these are definitely my personal favourites.

How can I Make Sprouts at Home?

What you’ll need:

1. Sprouting seeds: Make sure you’re buying seeds DESIGNED specifically for sprouting because otherwise they may not sprout (some seeds sold in the grocery store can be sprayed with chemicals for the purpose of PREVENTING sprouting). This also ensures that they’re free of pathogens, since sprouting creates an environment that is perfect for bacterial growth, so we want to make sure that we are getting our seeds from a supplier that takes this into account.

2. A Clean 1 Quart Jar

3. Non-Chlorinated Water

STEP-BY-STEP METHOD

Below is a step-by-step method of everything you need to start growing sprouts from home! These are the basics, with some adjustments needing to be made with different types of seeds (usually indicated on seed package).

1. Soak your seeds

   The first step is measuring out your seeds into a clean 1 quart jar. Typically 2-3 tbsp of seeds will fill the jar once sprouted, but it will depend on the seed, so make sure to read the directions on the seed package.

   Next, you will pour about 1.5-2 cups of filtered (non-chlorinated) water into the jar and swirl it all around, place the screen or cloth mesh on the top of your jar and pour out the water.

   Now, you will fill the jar with cool water and let soak for the number of hours recommended for that specific seed!

2. Drain

   Once your seeds have been soaked for the designated time, its time to drain the water out! If you have your jar covered with a screen lid, just pour it out through the lid, give it a good shake, and leave it propped upside down at an angle to make sure all liquid has drained out. I find it helpful to prop it into a bowl for this.

   If you’re using a cloth or mesh top, take it off and cover the top of the jar with a mesh sieve, shaking out as much water as you can.

3. Rinse & Repeat

2-3 times per day you’re going to add cool water to your seeds, swirl them around, and dump out. I find it helpful to shake the seeds around the jar, encouraging the seeds to spread (not clump together) with some sticking to the side of the jar. Prop the jar at a tilted angle with the lid side down so that water can continue to drip out!

This same process can be used for a cloth top, initially, just remove the cloth and use a mesh sieve to get water out, giving it a good shake, and place the jar upside down in a bowl or leaning on the wall.

Continue rinsing 2-3 times per day until its time to harvest! Time to harvest will differ depending on seed type!

4. Harvest!

Its nearly time for us to reap the rewards of sprouting these nutritious seeds! I find that I usually harvest once seeds have begun to fill up my jar! Some people say that it’s time to harvest one the tails of the sprouts are 1/4 to 1 inch long.

You have the option now of separating the shell from the seed by submerging the sprouts in fresh water, pushing them down, while the hulls rise to the top of the water. Do this for a few rounds to remove as much as possible.

Whether or not to choose to remove the shell (hull) you will need to now spread your sprouts into a thin layer on a clean, absorbent kitchen towel until they are dry to touch.

5. Storage

You can either eat your sprouts right away or store them! To properly store them, you will need an airtight container that is lined with a paper towel or small towel.

Try sprouting for yourself! It’s a nutritious, delicious, and cost effective addition to your meals! It is important to remember that the conditions for growing sprouts, is similar to the conditions for bacteria to thrive, so please make sure you’re using clean water, watching for mould growth and you have a clean environment!