Easy Healthy Guide to Sprouting

By Alisa Rutherford-Fortunati

No space for a veggie garden?
Winter months setting in?
Think your green thumb has gone gray?
Sprouting seeds may be just the antioxidant-rich,
fresh fix you’ve been looking for.

Here you’ll find info on the health benefits of sprouts, and simple sprouting directions.

Sprouts are incredibly simple and fast to grow.

They will grow:

- in any climate, at any time of year
- without soil and in low sunlight
- without weeding
- indoors with a minimum amount of space
- to 400% their size or more in 5 days
- to maturity in 3-5 days!

Not convinced yet?

Health Benefits of Sprouts:

Sprouts are…
- A potent source of antioxidants and
alkalizing to the body. Both of these effects
are essential for protecting against disease
and strengthening the immune system.

- A good source of essential fatty acids,
which many diets are lacking in.

- An excellent source of fiber.

- Rich in chlorophyll (if you allow them to reach their green leaf stage). [Chlorophyll is a powerful blood cleanser and blood builder.]

- A good source of vitamins. [The vitamin density of some seeds can increase from 100% to 2000% after several days of sprouting.]

- Filled with an array of essential minerals. [During sprouting, the minerals develop into a chelated form (making them easier for the body to utilize). ]

- A good source of protein. [One cup of mung bean sprouts has 3.16 grams of protein!]*

Sprouts are low in calories and low on the glycemic index, making the high return for your investment worth the initial time and money spent. Only a few dollars and a few easy days will provide you with a number of fresh, nutrient-rich meals or snacks.

So start the New Year right and sprout some delicious seeds, legumes and grains today!

How to Grow Sprouts

Here is what you’ll need to get going:

Sprouts hydroponic jar, bag or basket method.

SUPPLIES
1. Wide mouth glass jars
2. Screens or cheesecloth to cover the opening of the jar
(cut the screen to fit well over the jar’s mouth – usually about a 6’’ square)
3. Strong rubber bands to secure screen
4. Organic seeds, legumes and grains are sold at most health food stores.*

UNHULLED SEEDS
Alfalfa – 1 1/2 Tbsp.
Clover – 1 1/2 Tbsp.
Radish – 1 1/2 Tbsp.
Fenugreek – 1 1/2 Tbsp.

LEGUMES
Lentils – 3/4 cup
Adzuki Beans – 3/4 cup
Mung Beans – 3/4 cup
Green Peas – 1 cup
Garbanzo Beans – 1 cup

GRAINS
Wheat Berries, soft – 1 cup
Millet – 1 1/2 cups
Rye – 1 cup
Barley – 1 cup
Quinoa – 1 cup

*You can find organic legumes and grains at most stores (as long as they are not split they will sprout.)

Sprouting directions continued:

SOAKING
Inspect seeds and remove any that are broken. Place them in a jar, rinse and drain.
Fill with spring or filtered water, about 2–3 inches above seeds or legumes. Soak
overnight, approximately eight hours. After eight hours, drain water.
RINSING & DRAINING

Rinse soaked seeds. Place jars on a rack or in a bowl (mouth down) at a 45 degree angle so air can circulate. Make sure seeds are not totally covering the mouth of the jar. Cover with a towel to keep dark for the first couple of days. This will ensure germination. Rinse and drain 2–3 times a day.
Legumes and grains do not need sunlight and will be ready in 1–2 days when the sprout tail is 1/8 inch long. For unhulled seeds, such as alfalfa, clover and radish, continue rinsing and draining for 2–3 more days and place in indirect sunlight until the leaves are deep green.

HARVEST
To harvest grains and legumes, just rinse and serve. For unhulled seeds and some legumes (such as mung beans), place in a container and submerge the sprouts until the hulls rise to the surface. Skim them off and place sprouts back in the jar to drain. Refrigerate all sprouts after they are fully sprouted to maintain freshness. They will last 5–7 days in refrigeration.