What is Sprouting?
Sprouting is becoming more and more popular and for good reason! This ancient practice can turn hard to digest grain, seed, or bean into a food product that your body digests as easily as a vegetable.
When we talk about sprouting in the kitchen, it generally means soaking seeds just long enough until they form a little tiny live plant growth – a sprout! The process simply involves submerging nuts, seeds, and legumes in water for 24 hours and then keep the seeds In a shady place under a moist cloth and make sure the seeds are moist (water them every few hours) until they start to sprout (2-4 days). Sprouting raw nuts, seeds, beans, and grains is one of the quickest, easiest ways to pack a group of nutrients into your body in just one handful. Raw nuts and seeds especially already have so many good nutrients awaiting you, so when you sprout them, the nutritional profile just multiplies.
Benefits of Sprouting
Helps in Digestion
Sprouts contain an unusually high content of living enzymes. These enzymes further help in boosting your metabolic processes and improve chemical reactions within the body, specifically when it comes to digestion. Enzymes help break down the food effectively and enhance the absorption of nutrients by the digestive tract.
Boosts Blood Circulation
Sprouts help in boosting your blood circulation by maintaining your red blood cell count with significant amounts of iron and copper. This further helps in supplying oxygen to various organs and cells to optimize their performance.
Helps in Weight Loss
Sprouts are one the best foods to help lose weight. They are high in nutrients but have negligible calories which mean that you can consume sprouts without worrying about the weighing scale. Furthermore, sprouts contain a high amount of fiber that makes you feel full for a longer period of time. Also, check these Natural and Quick Tips to Manage Weight and Keep Healthy Life Style.
Builds Your Immune System
Sprouts have a high vitamin C content that makes it a powerful stimulant for the white blood cells in the body to fight off infections and diseases and thus, building your immunity system. It also has abundant vitamin A. Also, Vitamin A has a number of antioxidant properties that make a great source of immune system strength. Make sure you sprout well to reap the maximum profits.
Heart Friendly
Sprouts have omega-3 fatty acids which help in boosting good cholesterol (HDL) levels and reduce the amount of harmful cholesterol in your blood vessels and arteries. Omega-3 fatty acids have anti-inflammatory properties that also help in reducing the excessive stress on your cardiovascular system. The presence of potassium helps reduce blood pressure levels, further reducing the risk of any cardiovascular problem.
How to Sprout At Home?
There are several different ways you can sprout, which we’ve outlined below.
Method 1: The Soak and Sieve Method
Good for: Mung beans, chickpeas, lentils, quinoa, buckwheat
You will need:
- Container to soak beans/lentils/peas in
- Sieve
- Towel
Directions:
- Soak beans/lentils/peas of choice for 24 hrs.
- Rinse thoroughly in a sieve.
- Leave in the sieve over a bowl.
- Rinse twice per day, once in the morning, once in the evening, then cover with a towel.
- Watch them sprout away (2-4 days)!
- When ready dry them out and keep in a close box for 3-5 days max.
Method 2: The Saggy Sack Method
Good for: Alfalfa sprouts, broccoli, sprouts cabbage sprouts, clover sprouts
You will need:
- Mason jar
- Nut sack or cheesecloth (available at health foods stores and hardware stores – and they have multiple uses)
- Seed/lentil of choice
- Food-grade hydrogen peroxide (to prevent mould growth, optional)
Directions:
- Add 1-2 Tbsp of seeds to the nut sack, then place the sack in a mason jar.
- Fill jar with water, then making sure all beans/seeds are covered.
- Allow to sit like this for 12-24 hours.
- After elapsed time, drain out the water and rinse the seeds.
- Leave the nut sack and seeds hanging in the empty jar.
- Rinse your sproutlings twice a day. Each time you rinse them, rinse several times, then leave to drain.
- If using food-grade hydrogen peroxide, add 1/2 tsp to the water and let sit for five minutes before rinsing several times. This helps prevent mould growth.
- When ready, keep sprouts refrigerated and rinse daily.
Method 3: The Micro-Farm Method
Good for: Pea sprouts, sunflower sprouts, wheat grass
You will need:
- A pan or casserole dish
- Organic sprouting seeds of choice
- Organic soil
Directions:
- Line a casserole dish or pan with approximately two inches of organic soil.
- Sprinkle a handful of seeds on top, then cover with another inch of soil.
- Spritz with a little bit of water every day.
- After 4-5 days, you will have sprouts! When you’re ready to use them, trim them with scissors.