Why I love sprouting!
Spouts are one of the most easiest and beneficial food GROUPS that you can incorporate into your meal planning! From a health point of view, they are jam-packed with vitamins, minerals, fiber and are a great source of antioxidants depending on what you sprout!
I personally love enhancing my breakfasts (think poached eggs, avocado and a selection of sprouts), lunches and snacks by simply adding sprouts. They bring variety, add crunch and encapsulate different flavors into each meal. I have found that since incorporating them on a more regular basis I am noticing small changes within my own health. I feel more full and I am certainly not reaching for more snacks around mid afternoon!
So let us take a closer look at these incredible power houses!
Sprouts are an easy, affordable, tasty and anyone can grow them: you don't need a lot of space, a small kitchen bench is perfect. We know that they are packed full of real nutritional benefits because they are a 'living food'. They are more dynamic then salad leaves and more potent. During the sprouting process: the seeds become activated, enzymes convert energy rich storage starch into the many nutrients during this growth process.
Sprouting legumes, grains, and seeds makes them much easier to digest by breaking down the anti-nutrients that are common in these foods. For example if you’ve ever had troubles digesting a particular grain or legume, I highly recommend trying it sprouted before writing it off all together, you might be pleasantly surprised that sprouted beans or grains don’t bother your gut as much.
For example: Broccoli sprouts are loaded with vitamin A, vitamin C, vitamin K, folic acid and they are a really good source of the powerful antioxidant Sulforaphane.
(Sulforaphane is a naturally occurring compound in cruciferous vegetables like broccoli, cabbage, and kale). It’s activated only when vegetables are chopped or chewed. The highest levels of sulforaphane are found in raw vegetables and broccoli sprouts!
Is it safe to sprout? You control the process, they are safe! But make sure your jar + equipment are clean, you provide enough air ventilation, and you control who touches them - so basically you are in control of their environment.
What can you sprout?
You can sprout just about anything....any legume, seed, or nut! Lets take a closer look:
Bean and pea sprouts: These include mung bean, kidney bean, black bean, lentil and snow pea sprouts.
Vegetable sprouts: These include broccoli, alfalfa, mustard green and red clover sprouts.
Nut and seed sprouts: These include pumpkin seed, sesame seed, sunflower seed sprouts.
Sprouted grains: These include wheatgrass and quinoa sprouts.
HOW TO SPROUT:
Step 1: Soak your seeds (follow the instructions if your using pre brought seeds)
Once the soaking time is up, you need to drain your sprouts.
Step 2: Drain and rinse your sprouts. Place them in either in a mason jar with a piece of breathable natural fabric (like cheesecloth or muslin) secured with a rubber band or a sprout specific tray.
Visit your sprouts twice a day (for most sprouts) and rinse them with fresh, cool water, drain, and put back. Once rinsed and your using a jar: place the jar on a 45 degree angle supported by a bowl to allow the excess water to drain, this also enables as many seeds as possible not to stick to the outside of the jar and I also find this tends to get a bit better of a germination rate.
Step 3: Rinse, drain, repeat.
Visit your sprouts twice a day (for most sprouts) and rinse them with fresh, cool water, drain, and put back.
Step 4: Harvest, store, and use your sprouts!
To store: I like to store mine in a glass food storage container. You could line it with paper towel, they will be good for a week!
So what will you sprout first
Let me know how you get on! If you have any questions in regarding to sprouting please get in touch!
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