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.