How To Sprout

What is sprouting?

Sprouting involves soaking seeds/legumes/grains for several days and rinsing them until they germinate and produce shoots. The soaking process allows the sprouts to grow as it softens the hull.

Benefits

-  The  process of sprouting/germination increases nutritional content (including B vitamins, vitamin C, carotene)

-        More affordable compared to purchasing sprouts from the supermarket

-        Neutralises phytic acid (an ‘anti-nutrient’ which inhibits the absorption of calcium copper, iron, magnesium & zinc) & aids in digestion

Supplies

-        Sprouting seeds, wide-mouth mason jar & sprouting lid OR jar with a piece of cheesecloth secured to the lid OR drill small holes on the lid (3mm)

-        Sprouting seeds such as green lentils, broccoli seeds, mung beans, black beans.

-        Do NOT use kidney beans as raw kidney beans contain a toxin (phytohaemagglutinin which is neutralised only when cooked)

Steps

1.     Rise the seeds with cold water to remove any debris, stones or broken seeds

2.     Soak 1-2 tbsps. of sprouting seeds for a minimum of 8 hours in fresh, cold water in a wide mouth mason jar (if using a cheesecloth secure the cheesecloth to the top)

3.     Drain & rinse the sprouts

4.     Propr the jar, upside down in a bowl at an angle to increase the draining

5.     Keep the sprouts on the kitchen counter (not recommended to store it in a cabinet as it cannot ‘breathe’/need circulating air)

6.     Repeat step 2 3 times per day for 3-5 days (more frequently in warm weather)

7.     Give sprouts a final rinse & drain, remove the jar lid/cloth and place sprouts on a clean kitchen towel and spread to allow them to air-dry for ½-1 hour before storing

8.     Add to sandwiches, soups, salads, smoothies, sauces & stir-fries or eat on their own. Keep for a week maximum in the fridge

Potential issues

-      If the jar attracts fruit flies then dispose of the batch, start again & utilise a cloth lid instead of a sprouting one

-      Sprouts can go “bad” and you’ll know this if the sprouts smell ‘off’ or rancid, and look rusty or brown. Prevent this by consuming the sprouts within a week.