Sprouting Instructions for Alfalfa, Radish, Mung Bean, Lentil, Broccoli
(I like to mix all of these and sprout together)
Yields approximately 2 Cups (1/2 lb.) of Sprouts
Step 1: Put 2 Tablespoons of seeds in a quart jar or larger.
Step 2: Cover with water and soak over night in a dark place.
Step 3: Rubberband a cheese cloth over the lid area (I got a yard of nylon mesh at the fabric store and cut in 10 inch squares).
Step 4: In the morning drain off the soak water and rinse thoroughly with cool water, drain.
Step 5: Set anywhere out of direct sunlight and at room temperature.
This is where your sprouts do their growing. We use the counter top - right in the middle of our kitchen, next to the sink out of the sun. This way you don't forget it is right there to remind you to rinse.
Step 6: Rinse and drain no less than 3 times a day, more is OK.
Your last Rinse/Drain will be on day 5 or 6, when the first leaves are nice and green.
Step 7: De-Hull your sprouts at any time during day 5 or 6. I put the sprouts in my biggest bowl fill with water and the hulls float to the top and the bottom, swirl around with your hand to loosen up the sprout (they love this), wait a couple of minutes and it is easy to skim the hulls off the top, I just do it with my hand. It is impossible to get them all, its OK. Then scoop the sprouts up and put back in your sprouting container and drain one last time then they are ready to eat and put in the fridge.
Now these are the most common sprouts you do in a jar.
My jar will look like this...
Ready to go in a sandwich or salad or soup topping.....
I usually have sprouts growing in different stages all the time so I always have some ready to eat in the fridge.
Sprouts have the highest concentration Of nutrition per calorie Of any food. They are rich sources of vitamins, minerals, trace minerals, enzymes, antioxidants, chlorophyll and protein. They are low calorie and contain little or no fat. The fat they do contain is the healthy fat that your body needs.
Sprouting magnifies the nutritional value of the seed. It boosts the B-vitamin content, triples the amount of vitamin A and increases vitamin C by a factor of 5 to 6 times. Starches are converted to simple sugars, making sprouts very easily digestible. You can have them fresh all year round, even when fresh vegetables are hard to find. It's easier than planting a garden outside and they're ready much quicker. You can even grow them when the ground outside is frozen solid. And the best part is that you can grow the freshest, tastiest sprouts right in the comfort of your own kitchen. It takes less than 2 minutes a day and they are ready in just a days.
You can sprout seeds, beans, grains and nuts. I sprout my raw almonds and keep them in the fridge and eat them as a snack.
Just for an example:
Alfalfa Sprouts (the most commonly seen)are great for beginners they have a mild flavor, mild crunch, big time nutrition, and easy to grow. One pound of alfalfa seed produces 10-14 pounds of sprouts.
Seed Shelf Life at 70° = 3 - 4 years
Sprout Shelf Life = 2 - 6 weeks
Nutritional info:
Vitamins A, B, C, E and K
Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc
Carotene, Chlorophyll
Amino Acids
Trace Elements
Protein: 35%
This is big news........
Broccoli sprouts have just recently become popular after it was discovered that they abound with the amazing cancer-fighting phytochemical, sulforaphane. Research studies have shown that they contain 50 times more sulforpohane than fresh broccoli. What's more, they contain glucosinolates and isothiocyanates, substances that protect cells from becoming malignant, at 10-100 times greater levels than in fresh broccoli. In additon, they are sources of plant estrogens, similar to human estrogen, and so are helpful in cases of PMS, menopause, hot flashes and fibrocystic disease. Nutrient dense, they are rich sources of vitamins A, B, C, E and K, anti-oxidants, the minerals calcium, iron, magnesium, phosphorus, potassium and zinc. Also carotene, chlorophyll, amino acids, trace elements and antioxidants. Broccoli sprouts contain as much as 35% protein.
More on sprout nutrition:
http://www.living-foods.com/ar...
http://www.isga-sprouts.org/nu...
http://www.healingdaily.com/de...
My favorite is take a big hand full and put it in the middle of a whole wheat tortilla
with drained pico de gallo, a little mayo and roll it up tight like a dubhe and eat... Yum! We call this a sprout sandwich!
Now going back to the picture at the very top. Sunflower sprouts are the one sprout we eat that has to be grown in dirt. Unsprouted sunflower seeds are high in fat and protein. However, sprouting activates the seed, with many changes as it sprouts: dramatic increase in enzyme levels, seed fats are converted to essential fatty acids and carbohydrates, proteins are converted to essential amino acids and/or sugars, and vitamin levels (on a dry basis) increase substantially. Due to their activate enzymes, sprouts are much easier to digest than dry seeds. Further, as the seed sprouts its flavor is enhanced - sunflower sprouts have an earthy flavor. The greens are a tender baby vegetable, high in chlorophyll, and a substitute for lettuce. Sunflower greens have a slightly salty taste that some compare to watercress. They are rich in chlorophyll, enzymes, vitamins, proteins, also a rich source of lecithin and Vitamin D. It is easy and quick (7 to 8 days) instructions here:
http://www.rawfoods-livingfood...
For buying seeds and kits:
http://www.sproutpeople.com/in...
http://www.sprouthouse.com/ |
