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Easy to Digest
The sprouting process pre-digests
the nutrients in the seeds, making
them easier to metabolize and
assimilate into the body. Proteins
are converted into free amino acids
and peptones. Carbohydrates are
broken down into simple sugars.
Enzymes are also activated to help
High in Nutrients
Sprouts are nutritious, especially
high in vitamin E, and known for
their cleansing ability due to their
high water content.
Rich in Cancer-Fighting
Sprouts are rich in nitrilosides,
substances that break down
into chemicals that selectively
destroy only cancer cells.
The sprouted form of wheat
and other seeds rarely causes
an allergic reaction the way
that the whole forms do.
Select sprouts that are moist and
crisp, without any evidence of
sliminess, mold or a sour smell.
The shorter the sprout, the younger
it is and more tender it will be.
Refrigerate sprouts in a growing
container or loosely packed in
plastic bags. Bagged sprouts will
last three days. Boxed sprouts will
keep four or five days. Snip the
sprouts as needed. Remove any
sprouts from the container that
have become slimy or discolored.
Growing Your own
Almost any seed, grain or bean can be sprouted; just make sure the
ones you choose are intended to be eaten. (Some planting seeds are
treated with fungicides. Organically grown seeds are ideal.) Use whole
seeds, with the hull still intact.
Try seeds: alfalfa, broccoli, clover, fenugreek or sunflower; grains:
buckwheat, wheat berries, quinoa or rye; and beans: aduki, garbanzo,
green peas, lentils, mung, pintos, or soybeans. You can also try some
sprouted together, as long as their sprouting times are about the same.
If you don’t have a sprouting jar or basket, you can use any quart-sized
glass jar to grow your own sprouts. Happy sprouting!
To sprout your own, follow these easy steps
- Rinse the seeds thoroughly and place them in a clean quart-sized
glass jar. Fill the jar 3⁄4 full with tepid water. Cover the mouth of the
jar with cheesecloth and secure with a heavy rubber band or use a
sprouting screen. Soak, refrigerated, overnight.
In the morning, drain the seeds well and rinse with fresh water.
Drain well once again, and place the jar lying on its side in a dark
- Rinse and drain the seeds twice a day, returning the jar to the dark
place after each rinsing. Although sprouting times vary, most will
be ready in two to three days. Sprouts need sunlight to produce
chylorophyll and turn green, so place them in indirect sunlight on
the last growing day.
- Drain the sprouts well and rinse every two to three days. Store in
the refrigerator for up to a week.
Smaller sprouts need not be washed before using. Any that seem wilted
may be revived by soaking for 10 minutes in ice water. Pat them dry with
paper towels before using. Rinse mung beans in a bowl of water, stirring
them gently with your hand. Discard the seed casings that float to the top.
Sprouts are excellent in stir-fries, salads and sandwiches. Try adding
sprouts to slaws and grated salads, as well as green salads. Toss sprouts
into soups just before serving or sprinkle over casseroles after baking.
Small sprouts, such as alfalfa and radish, go well with dressings that
contain ginger and sesame. Mung bean sprouts are especially tasty with
a zesty soy sauce-based dressing. Try a simple stir-fry using mung bean
sprouts, summer squash, green onions, soy sauce and ginger.
Sprouted beans are best when cooked. Lightly steam, sauté, stir-fry or
add to casseroles, veggie burgers or a nutloaf. Cooked sprouts also
make good spreads, such as sprouted hummus or a pinto bean dip.
These beans form fine, grass-like
sprouts, with a sweet nutty taste
and texture. Add them to stir-fries or
eat them raw in sandwiches or with
Chinese-style marinated vegetables.
One of the most common varieties,
these sprouts resemble white threads
with tiny green tops and have a mild,
nutty flavor. They are a favorite in
salads and sandwiches. Note: People
with autoimmune diseases, particularly
rheumatoid arthritis and lupus, have
noted aggravations when eating alfalfa
Sprouted almonds have a crunchy
texture and are easy to digest. They
contain a significantly reduced fat
content, enhanced flavor and texture
and increased alkalinity. Sprouted
almonds are an excellent source of
protein, vitamins and minerals.
This sprouted grain is particularly high
in vitamin C and B complex. It contains
several key amino acids. Barley sprouts
are best when less than one inch long.
Buckwheat sprouts must be started with
the outer hull still intact. These sprouts
are good on their own, in salads, juices,
This crunchy and slightly spicy small
sprout is loaded with a concentrated
form of sulphoraphane, a chemical
that protects against carcinogens.
Looking very similar to alfalfa, these
tangy and crispy sprouts are good
on salads and sandwiches.
(Kaiware) These peppery-hot sprouts
have silky stems and leafy tops.They
add zest to salads, sandwiches and
cooked dishes. Radish sprouts are
good liver and kidney cleansers.
They are also high in potassium.
Combine these strong, tangy sprouts
with other sprouts. They are ready
when one inch long. Cooking them
longer than 3 or 4 minutes will make
these sprouts bitter. Great in salads,
fenugreek sprouts are a powerful liver
and kidney cleanser and an excellent
source of phosphorus and iron.
Also known as chickpeas, these beans
are one of the easiest to sprout. Their
flavor can be creamy, nutty, and even
meaty in a variety of recipes. Good for
burgers, dips and even desserts.
(Red, Green & French Green)
Peppery and crisp, lentil sprouts
are better when longer than 1⁄2 inch.
These sprouts are particularly good
for burgers, salads and in a nutloaf.
Commonly called “Bean Sprouts,”
these big, thick, white sprouts are
excellent in stir-fries, soups and salads.
Mung bean sprouts are rather bland
in flavor, with a crunchy texture.
The ancient “mother grain” has a
delicate, slightly nutty flavor. High
in protein and anti-inflammatory
nutrients, this gluten-free grain goes
well in salads, stir-fries, baked goods
and breakfast cereals.
Soybean sprouts are a rich source
of protein and are stronger in flavor
than mung beans. Best when under
one inch long, sprouted soybeans
should be cooked before being eaten.
Good in salads, burgers and casseroles.
Sunflower sprouts have a nutty flavor
and quite a crunch. Sunflower sprouts
add great flavor and texture to sandwiches
These sprouts are sweetest when the
sprouts are no longer than the grain.
Considered the most delicious by some
sprout connoisseurs, these sprouts will
quickly turn into wheatgrass.