Sprout Up!

May 2016 - Natural Home

It’s really quite easy to see a miracle…

…to see life ‘sprout’ before your very eyes…

…and to eat the freshest food possible.

Yes, we are talking about sprouting. So easy you’ll wonder why you’ve never done it – or don’t do it more often.

Sprouts are raw, living food – rich in enzymes and phytochemicals, and high in A, C and B vitamins. In fact, soaking the seeds releases digestive enzymes, increases the nutrients, and decreases the carbohydrates found in the plant’s embryonic form. In a Washington State University extension study mung beans, for example, increased Vitamin B1 by 285%, B2 by 515% and B3 by 256%, when sprouted.

What to Sprout

Variety is the spice of life so experiment! Each seed has it’s own unique texture and taste – from crisp and crunchy, to sweet and peppery. Here are some favourites to get you going.

  • Grains – like Barley, Alfalfa, Oats, Rye, Wheat, Amaranth and Quinoa
  • Herbs – Basil, Radish, Arugula, Caraway, Chives
  • Vegetables – Broccoli, Beets, Red Cabbage, Fennel, Onion, Peas
  • Greens – Kale, Clover, Cress, Mustard, Chard
  • Beans – Garbanzo, Adzuki and Mung
  • Lentils – Black, Green and Red
  • Seeds – Chia, Hemp and Sunflower

Whatever you choose, make sure the seeds are certified organic and non-GMO.

Keep your seeds in the freezer (not the fridge). No need to thaw them before sprouting.

Simply Delicious

Best eaten raw, fresh sprouts are delicious:

  • In a wrap, a sandwich or on a burger
  • In or as a salad, finger-tossed with a little quality oil and vinegar
  • Wrapped into sushi
  • As a garnish
  • Right out of the jar

Sprouting soaking stage

How To Sprout

Sprouting is easy, and so economical. Pick up a sprouting kit and seeds at Nature’s Fare, or use a simple jar.  Here’s how…

Sterilize a 1-litre jar. Punch small holes in the lid or cover with mesh (pantyhose or cheesecloth works well) held tight with a rubber band.

Pour seeds into the jar (no more than ¼ full to allow room for growth), put the lid or mesh in place, then fill half full with water, and soak to speed germination:

  • Small seeds for 5 hours
  • Medium seeds for 8 hours
  • Beans and grains for 10-12 hours.

Drain, rinse thoroughly and drain again, completely.  Do not over soak.

Keep the jar out of direct sunlight where there’s plenty of air circulation.

Rinse and drain 2-3 times a day for 2 to 4 days, until the first green leaves appear.

Swirl the sprouts in a bowl of fresh water to remove the brown hulls (if you wish), drain thoroughly and let them air dry. Enjoy immediately or store in a plastic bag with a sheet of paper towel. Use within a few days.

Cautions

  • Make sure there’s plenty of air circulation through the top of the jar, and around the jar.
  • Keep the jar out of sunlight, and in an area where the temperature is stable.
  • If the sprouts smell bad or become soggy, discard them immediately.

Sources

www.sprouting.com

www.sproutpeople.org

www.growyouthful.com

www.sproutnet.com

www.groworganic.com

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