So, it has been quite a while since I've posted and I've got a few that I've been holding on to, here's one of them. I've been obsessing over the art of sprouting lately, I love adding sprouts to my salads, and even blending them into my shakes. Not only are sprouts very nutritious, but they are super easy to grow as well. I was not blessed with an apartment with a lot of light and with no window in my kitchen I thought I had no chance of sprouting anything, boy was I wrong. When I eat sprouts it reminds me that I am eating food that has life and that life force is then transfered to me, this is truly raw food in all of its glory.
Here's some information I've dug up for you if you'd like to try sprouting yourself, seriously give it a try. This may be a lot of information, but I think you'll be surprised at how easy and fun it is.
There are professional sprouting kits but really all you'll need is a large glass mason jar, a piece of metal mesh for the top (or pantyhose...I've heard), filtered water and time.
Basics of Sprouting
- Obtain seed for sprouting. Store in bug-proof containers, away from extreme heat/cold. Seed should be viable, and, to extent possible, free of chemicals.
- Basic steps in sprouting are:
- measure out appropriate amount of seed, visually inspect and remove stones, sticks, weed seed, broken seeds, etc.
- rinse seed (if seed is small and clean, can usually skip this rinse)
- soak seed in water for appropriate time
- rinse soaked seed, put in sprouting environment for appropriate time
- service seeds (rinse) in sprouting environment as needed
- when ready, rinse seeds. Store in refrigerator, in sprouting environment or in other suitable container until ready to use. If not used within 12 hours, seeds should be serviced (rinsed) every 24 hours in refrigerator. Best to eat as soon as possible, as freshness is what makes sprouts special!
Cloth: soak seed in flat-bottom containers, in shallow water. When soak done, empty seed into strainer and rinse. Then take flat-bottom bowl or saucer, line bottom with wet 100% cotton washcloth, spread seed on wet cloth. Then take 2nd wet cloth and put on top of seed, or, if bottom washcloth is big enough, fold over wet seeds. Can add additional water to washcloths 12 hours later by a) sprinkling on top, or b) if very dry, remove seed from cloth, rinse, re-wet cloth, put seed back between wet cloths. Cloths used should be 100% cotton (terrycloth) or linen, used exclusively for sprouting, and of light colors. Cheap cotton washcloths (and cheap plastic bowls) work well and will last a long time.
Comparison: Jar vs. Cloth MethodsJar method is more versatile; can grow greens in the jar (e.g., 6-8 day old alfalfa greens), and the jar is less likely to mold than cloth for sprouts that require more than 2 days. However, the jar method needs a convenient drainage system (otherwise mold can develop). The cloth method can withstand some direct sunlight (direct sunlight in early stages of sprouting can cook the seed in jars), and needs no drainage system. The methods require roughly the same time, though 2nd service of cloth is very fast. Almonds, buckwheat give better results in cloth.
Other Methods of Sprouting:
- Plastic tube - variation on jar method; opens at both ends - easier to remove long sprouts like greens from tube than from jar.
- Sprouting bags - cotton or linen; also plastic mesh. Soak seed in bag in water, then hang up inside plastic bag (forms a little greenhouse).
- Trays: very good for growing greens. Might need drainage system.
- Clay saucer: used for mucilaginous seeds like flax, psyllium, etc.
- Commercial sprouters: wide variety available. Often fairly expensive; most don't work as well as cloth/jar methods!
Ultimately you will answer this question by experimenting - growing sprouts and eating them at different ages/lengths. My preference is to eat sprouts (except almonds, pumpkin seeds) when the growing root is, on average, the length of the soaked seed. Almonds and pumpkin seeds are discussed below.
A note on times: the sprouting times given below are based on cloth and/or jar method, and reflect an average time. The soaking times can be increased or decreased somewhat (except for buckwheat), with little or limited impact on the results. If you are using a different method, especially one of the commercial sprouting units, the times here will not apply and you will have to monitor your sprouts to decide when they are ready.
Sprouts are treasure troves of nutrition and have been grown by civilizations around the world for more than 5,000 years. Considered to be “super foods”, sprouts are easy to grow, economical, and one pound of sprouting seed can generate about five pounds of sprouts!
As a beginning sprouter, start with the tried-and-true Red Lentil seed. Lentils are among some of the easiest seeds to sprout and just a few tablespoons will fill a one quart wide-mouth mason jar in 4-5 days!
Another favorite is Fenugreek, which hails from the Mediterranean and is among the oldest medicinal herbs. According to Ayurveda, Fenugreek sprouts have a pleasant, subtle and sweet taste, and are said to detoxify the body and help control blood sugar levels. We prefer Fenugreek while the sprouts are still young and tender, since the sprouts turn bitter with age. Fenugreek is popular on sandwiches, in sushi, or sautéed with garlic cloves and butter over basmati rice.
However, Alfalfa sprouts are still an excellent sprout to try. Alfalfa is by far the most famous sprout in the United States and contains more chlorophyll than spinach, cabbage, or kale! Alfalfa sprouts have a mildly nutty flavor and a crispy texture.
Buckwheat is among the fastest seeds to sprout, but it is also one of the most difficult to grow. Its flavor is delicate and delicious, and it’s a good source of vitamins A, B, C, and E, Calcium, Magnesium, Iron, Niacin, and Potassium.
Radish sprouts are quite spicy and are an excellent choice to liven up a salad, sandwich, or main dish. They contain a considerable amount of protein and calcium, and they have 29 times more Vitamin C than milk! They are a great addition to coleslaw, omelets, and stir-fries.
Broccoli sprouts are an excellent source of Vitamin A, selenium, and beta-carotene. They also contain sulforaphane glucosinolatenatural, a powerful antioxidant found in cruciferous plants such as broccoli. You can add broccoli sprouts to salads, soups, pizza, wraps, and practically anything for added flavor and texture, or you can enjoy them all by themselves with a bit of dressing.
Given the proper moisture, a seed will germinate. Rinsing is essentially a two-step process of rinsing and draining. Regular rinsing will add moisture to the sprouts while draining regulates the amount of moisture sprouts have available until their next rinse. We recommend rinsing 2-3 times each day, using lots of cool water (60-70°). After this step, it is crucial to drain as much water as you can from your sprouter for proper germination. Sprouting seeds sitting in too much water is the most common cause of sprouting failure.
Not only is sprouting your own seeds a lot of fun, but there are many advantages like increased protein quality, fiber content, essential fatty acids, and vitamin content.
Sprouting times for different varieties of seeds will vary. Below is a list of some of the most common sprouting seeds and the typical amount of time to yummy sprouts. Of course, tasting along the way will help you determine when your sprouts taste best.
Sprouting Seeds
Red Clover: 3-5 days
Broccoli: 3-6 days
Alfalfa: 5-6 days
Red Lentil: 4-6 days
Radish: 3-5 days
Buckwheat: 3-5 days
For more information about sprouting seeds, watch our “How To” video on YouTube!
Here's a few charts that may help you out...
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