The HOW, WHY, and WHAT of sprouting!
What is sprouting?
What can I sprout?
Do I need special sprouting seeds?
Where do I get sprouting seeds?
Do I need special tools?
Can I freeze my sprouts?
When to sprout?
How to sprout?
What are the benefits of sprouting?
WHAT IS SPROUTING
Sprouting is a natural part of the life
cycle of many plants.
When plants germinate, they may
produce leaves and buds.
For seeds germination means growing
shoots known as sprouts.
HOW
Cover the sprouting seeds with water in a mason jar, let soak for 8
hours or overnight.
Drain until most of the water is poured out. Avoid direct sunlight.
Repeat the rinsing and draining process two to three times a day,
for 3-5 days until the sprouts are edible and grown to your liking.
Remove prouts from jar, rinse them in a water-filled bowl. (Seed
hulls may rise to the top.)
Remove hulls and rinse again if necessary.
Drain sprouts thoroughly. Allow to air dry on a dishcloth or paper
towel. Proper drying will stop their growth and slow down
spoilage.
Store in the fridge in a container lined with a paper towel or
freeze.
WHY SPROUT
Nutritional benefits
Affordable
Simple process
All year
Enjoyable
Rich in fiber and other nutrients
NUTRITIONAL BENEFITS
Seeds, nuts, grains, beans are covered in chemicals called enzyme inhibiters.
Soaking and sprouting deactivates phytic acid, an enzyme inhibiter.
The purpose of inhibiters is to prevent premature germination while storing nutrients
needed for plant growth.
When we consume these chemicals inhibitors they reduce the absorption of important
minerals and protein (can cause nutrient deficiencies and health issues).
Soaking/sprouting bypasses this issue because it activates the seed neutralizing the
inhibitors.
NUTRITIONAL BENEFITS
Phytic acid is a compound that prevents minerals like calcium and iron
from being absorbed in the digestive tract.
Phytic acid is the way phosphorus is stored in plants, including beans,
seeds, and nuts.
Sprouting makes minerals like calcium and iron easier for the body to
absorb.
Sprouting increases the amino acids, B vitamins, and vitamin C content.
The nutrient profile in sprouts will depend on the type of sprout, but you
can usually expect high levels of:
Folate (essential for the formation of red cells)
Magnesium (supports the muscles and nerves)
Phosphorus (builds bones and teeth and helps filter waste in the kidneys)
Vitamin K (needed for blood clotting and bone formation)
Sprouting often has higher levels of these nutrients than fully grown
plants.
WHAT TO SPROUT: LEGUMES
Legumes are plants that have its seeds in a pod.
Black-eyed peas
Edamame
Fava beans
Chickpeas (Garbanzo beans)
Lentils
Soy nuts
Pulses are the dried seeds of legume plants
Not all legumes are pulses
Types of pulses include:
dry beans
dry peas
chickpeas
lentils
WHAT TO SPROUT: NUTS
Cashews
Pecans
Almonds
Brazil nuts
Pine nuts
Pistachio
Macadamia
WHAT TO SPROUT: GRAINS
Grains can germinate given the right
conditions.
Wheat
Barley
Corn
Oats
Rice
SPROUTING WHOLE GRAINS
Whole grains include wheat berries,
amaranth, barley, buckwheat, farro, millet,
quinoa, rice, rye berries, sorghum, and spelt.
Whole grains have the germ and bran intact.
Bran is the multi-layered, hard outer covering
of the kernel and consists of important
antioxidants such as B vitamins, and fiber.
The germ is the embryo or sprouting section
of the kernel. It is the part of the wheat kernel
that will sprout and grow into a new wheat
plant.
SPROUTING SEEDS?
Seeds should be raw (not roasted)
Non-GMO
Organic if possible
DO I NEED SPECIAL TOOLS?
Mason Jar or
sprouting jar with
Colander for easy rinsing
mesh lid.
Light-weight cloth for bulk sprouting
WHERE DO I GET SPROUTING SEEDS?
Buy from bulk section of grocery
stores (e.g. MOMS)
Amazon (green peas are only available
online)
CAN I FREEZE MY SPROUTS?
Yes, sprouts freeze well
Wrap in parchment paper
Or use freezer bags
WHEN TO SPROUT?
All year
All you need is clean water
And seeds
SPROUTS VS. MICRO GREENS
Microgreens are the young shoots of a plant.
Microgreens use soil and are harvested above
the soil line.
Only the shoots and leaves are consumed.
Sprouts are germinated seeds. The
entire plant is eaten—seed, root, and
shoot.
Sprouts don’t require soil or sun.
VEGGIE SPROUTS
The sprouted version of vegetables
taste very similar to their mature
counterparts.
They include beets, broccoli, clover,
and mustard greens.
SPROUTED BREAD
Made using sprouted grains (whole-
grain seeds)
Ezekiel bread is based a tradition of
making bread with a mix of sprouted
grains, lentils, and seeds.
It can be made with different grains
and legumes, (rye, spelt, millet, oats,
barley, soy)
SPROUTED BREAD
3 1/2 cups sprouted wheat flour
1 packet active dry yeast (NOT instant)
1 1/2 cups warm water
1/2 tsp sea salt
1 tbsp maple syrup
1 tsp oil for greasing bowl
In a large bowl, add active dry years, 1 tbsp maple syrup and 1/2 cup warm water and let sit for
10 minutes.
Once the yeast is activated, add in about 1 cup of flour and mix. Add in remaining flour and
water in increments, making sure to continue to knead with each addition.
Add in salt last., Knead bread for 10-15 minutes. Grease bowl and place dough into the bowl.
Cover with cloth and let sit in a warm environment for about 4 hours.
Preheat oven to 375F. Punch bread down (it should have risen to be twice the size) and knead
again for another 5 minutes.
When oven reaches temperature, place dough into a loaf pan lined with parchment paper and
bake for 35-45 minutes, depending on your oven (check at 35 minutes and see if it needs a few
more minutes).
Remove from the oven and let cool before slicing. Store in the fridge for 1 week or the freezer for
1 month
BLACK BEAN SOUP
1 purple onion
1 yellow onion
2 small cans diced tomatoes
1 red bell pepper
1 carrot
2 T cumin, paprika, oregano, basil
2 1/4 C dry black beans soaked & slightly sprouted
Salt, pepper to taste
Cook beans until soft, remove half of soup. Puree and
pour back in.
IN SUMMARY
Sprouting is a simple and powerful way to unlock nutritional potential.
Sprouting creates nutrient-rich superfoods right.
Sprouting supports digestion, reduces the risk of chronic diseases, and
enhances well-being.
Sprouting gives individuals an easy, affordable, sure way to nourishment,
creating a path to vibrant health.
HAPPY SPROUTING