Sprouting essentially takes a dormant seed and creates a live plant. Sprouting neutralizes phytic acid and enzyme inhibitors. Phytic acid binds with calcium, magnesium, iron, copper, and zinc, making it hard to impossible for you to absorb those nutrients. Enzyme inhibitors inhibit enzymes (surprise surprise) in the seed and your own digestive enzymes from doing their job.
All in all, sprouting makes grains, seeds, and legumes (beans) easier to digest and you will be able to assimilate more nutrients.
More reasons sprouting rocks here!
How To Sprout:
The method is pretty much the same for most seeds, grains, nuts, and legumes, it’s just the time that varies.
- Fill a mason jar about one third full of desired seed to sprout, and then fill the mason jar with water and soak overnight.
- Cover the mason jar with a sprouting screen screwed into the lid. You can use any sort of material that allows water out but keeps the sprouts in (make-shift one out of a screen?).
- In the morning you drain the jar and rinse it right through the screen, and then you invert your jar at an angle, allowing it to drain and air to circulate within your jar.
- All you have to do now is rinse 2-3 times per day, and your seeds will turn into sprouts!
Marcy creeping on my lentil sprouts
- Fill a container (mason jar, tupperware container, wine glass...) about 1/3 of the way full with desired grain, legume, or seed and fill up with water.
- Soak overnight.
- In the morning, pour out water while holding the goods in the container with your hand.
- Pour more water in, swish around and dump water out again.
- Repeat step 4 2-3 times per day to keep the goods damp and prevent mold from growing.
Nuts do not grow tails but it's important to soak (or roast) raw nuts to get rid of the enzyme inhibitors.
(From Raw Food Living)
|Nut / Seed||Dry Amount||Soak Time||Sprout Time||Sprout Length||Yield|
|Alfalfa Seed||3 Tbsp||12 Hours||3-5 Days||1-2 Inches||4 cups|
|Almonds||3 Cups||8-12 Hours||1-3 Days||1/8 Inch||4 Cups|
|Amaranth||1 Cup||3-5 Hours||2-3 Days||1/4 Inch||3 Cups|
|Barley, Hulless||1 Cup||6 Hours||12-24 Hours||1/4 Inch||2 Cups|
|Broccoli Seed||2 Tbsp||8 Hours||3-4 Days||1-2 Inches||2 Cups|
|Buckwheat, Hulled||1 Cup||6 Hours||1-2 Days||1/8-1/2 Inch||2 Cups|
|Cabbage Seed||1 Tbsp||4-6 Hours||4-5 Days||1-2 Inches||1 1/2 Cups|
|Cashews||3 Cups||2-3 Hours||4 Cups|
|Clover||3 Tbsp||5 Hours||4-6 Days||1-2 Inches||4 Cups|
|Fenugreek||4 Tbsp||6 Hours||2-5 Days||1-2 Inches||3 Cups|
|Flax Seeds||1 Cup||6 Hours||2 Cups|
|1 Cup||12-48 Hours||2-4 Days||1/2-1 Inch||4 Cups|
|Kale Seed||4 Tbsp||4-6 Hours||4-6 Days||3/4-1 Inch||3-4 Cups|
|Lentil||3/4 Cup||8 Hours||2-3 Days||1/2-1 Inch||4 Cups|
|Millet||1 Cup||5 Hours||12 Hours||1/16 Inch||3 Cups|
|Mung Beans||1/3 Cup||8 Hours||4-5 Days||1/4-3 Inches||4 Cups|
|Mustard Seed||3 Tbsp||5 Hours||3-5 Days||1/2-1 1/2 Inches||3 Cups|
|Oats, Hulled||1 Cup||8 Hours||1-2 Days||1/8 Inch||1 Cup|
|Onion Seed||1 Tbsp||4-6 Hours||4-5 Days||1-2 Inches||1 1/2-2 Cups|
|Pea||1 Cup||8 Hours||2-3 Days||1/2-1 Inch||3 Cups|
|Pinto Bean||1 Cup||12 Hours||3-4 Days||1/2-1 Inch||3-4 Cups|
|Pumpkin||1 Cup||6 Hours||1-2 Days||1/8 Inch||2 Cups|
|Quinoa||1 Cup||3-4 Hours||2-3 Days||1/2 Inch||3 Cups|
|Radish||3 Tbsp||6 Hours||3-5 Days||3/4-2 Inches||4 Cups|
|Rye||1 Cup||6-8 Hours||2-3 Days||1/2-3/4 Inch||3 Cups|
|1 Cup||8 Hours||1 1/2 Cups|
|1 Cup||4-6 Hours||1-2 Days||1/8 Inch||1 Cup|
|Spelt||1 Cup||6 Hours||1-2 Days||1/4 Inch||3 Cups|
|Sunflower, Hulled||1 Cup||6-8 Hours||1 Day||1/4-1/2 Inch||2 Cups|
|Teff||1 Cup||3-4 Hours||1-2 Days||1/8 Inch||3 Cups|
|Walnuts||3 Cups||4 Hours||4 Cups|
|Wheat||1 Cup||8-10 Hours||2-3 Days||1/4-3/4 Inch||3 Cups|
|Wild Rice||1 Cup||12 Hours||2-3 Days||Rice Splits||3 Cups|
Curried Lentil Sprouts with Cilantro-Garlic Sauce
Based off of recipe by The Nourishing Gourmet. I personally don't like cilantro so I wasn't too keen on the sauce but luckily the curried lentil sprouts taste awesome on their own.
3 c lentil sprouts
1 small onion, chopped
3 cloves of garlic, minced
2 T olive oil
1 T curry powder
0.5 t ground cloves
1 bunch of fresh cilantro
2 cloves of garlic, minced
1 inch of fresh ginger, peeled and chopped
2 T olive oil
1 small hot pepper, seeds removed
1 t salt
Juice from 1/2 of a lemon*
Mix lentil ingredients together in a bowl.
Food process sauce ingredients until smooth pesto-like consistancy.
*I omitted the lemon juice because there aren't any lemons growing in Michigan (I miss them already...)