Sprouting SPROUTIN.TXT *********************************************************************** What is Sprouting? Sprouting is soaking a seed to initiate germination, awakening the life within. Sprouts are among the healthiest foods you can eat. why sprout? nutritional content increases dramatically Vitamin and mineral content doubles or triples. digestibility is increased Sprouting pre-digests the seed. Carbohydrates and proteins are changed as the seed uses them for germination. Complex carbos are turned into simple sugars, and proteins are changed to free amino acids and peptones. Living enzymes are activated, which assist in digestion. delicious & fun Sprouting is like a mini harvest of fresh veggies. Produce spicy, exciting flavors from mustard and alfalfa seed. easier on allergies When wheat or other seeds are sprouted, they seldom produce an allergic reaction as they do in the whole form for some people. what to sprout? Any unbroken, uncooked seed can be sprouted. (A seed's hull should be intact. For instance, pearled barley won't work.) Best beans: garbanzo, kidney, mung, aduki, pinto, lentil. Best seeds: alfalfa, clover, radish, mustard, fenugreek (spicy). Best grains: whole barley, wheat berries, kamut berries, rye. Best nuts: almonds, sunflowers, filberts. how to enjoy sprouts Raw: In salads, on sandwiches, toppings for soups or over pilafs grains; seeds and beans can be pureed to make pateacute's, like sprouted hummus. Cooked: Sprouted beans are best cooked. Stir-fry, lightly steam or add to prepared foods like veggie burgers, nut-loafs or casseroles. Sprouted grains can be ground and used as a flour substitute. How To Grow Sprouts Equipment for seeds • a quart glass jar • a piece of cheesecloth or a clean nylon stocking • string or rubber band ( or buy a ready-to-go sprouting jar) equipment for larger beans/grains • large bowl with cover • stainless steel strainer measure For one quart of finished sprouts, measure seeds as follows: • Small seeds: 2-3 rounded tablespoons • Medium seeds 1/4-1/2 cup • Large beans and grains: 1 cup • Sunflower seeds: 2 cups. Place the seeds in the glass jar. Place larger beans/grains in a bowl. soak Cover seeds/beans with room temperature water, and let them soak. Small seeds 8-12 hours. Medium seeds: 10-16 hours. Large: 12-24 hours. strain After the initial soak, secure the cheesecloth, nylon or sprout lid over the opening of the jar with a string or rubber band. Strain the water out of the jar through the fabric (the seeds will remain in the jar,) or through the wire strainer if using the bowl method. Some like to drink the soaking water as a nutrient tea ~ or use it for watering houseplants. rinse & drain Rinse the seeds thoroughly through the top of the jar or the strainer. Immediately pour out the water and drain well. wrap/repeat Continue rinsing the seeds 2 or 3 times a day for 5-7 days (4-5 days in warm climates) until the sprouts have grown to the length you want. The sprouts should nearly fill the jar. Wrap the jar or bowl in a towel for the first 1 to 3 days to keep out the light. This will sweeten the sprouts’ flavor. For the last 2 to 3 days, let the sunlight into your sprouts to activate their green chlorophyll. Seeds will develop green leaves; starchy beans and grains will develop white shoots. eat/store Drain your sprouts well, and they will keep in the refrigerator for about 7 days.