WHAT CAN BE SPROUTED:
Beans, nuts, and seeds can be sprouted. It’s good to make sure that the beans, nuts or seeds are Fresh, organic + Not treated in any way otherwise it may not sprout. I’ve had success with Woollies’ organic brown lentils and one of my very favorites is Living Seeds seeds because they are Grown and packed in South Africa, it’s non-GMO and it’s open pollinated heirloom seeds!
Sprouting increases the nutritional value because it makes the Seeds, beans and nuts more digestible, sprouting helps the vitamins and beneficial enzymes to form and that is what’s great for a strong immune system and good digestion.
Not only does sprouts look beautiful but it takes the boring green salad or sandwich to the next level of tasty + healthy eating.
These small sprouts pack a powerful punch where it comes to beneficial enzymes and has great nutritional value with little calories.
Sprout eaters can benefit from a healthy immune system because of the high levels of B and C Vitamins found in sprouts.
There is MANY many ways of sprouting. How you choose to sprout your seeds or beans depends on the equipment available and personal preference.
The easiest way of sprouting can be done with a plastic pile up system or in a recycled mayonnaise Jar with a mesh top that’s small enough to keep bugs out and big enough to allow the water to drain after rinsing. There are big sprouting kits that include a sprouting stand and draining tray that are also good option but might be a bit expensive to start out with. A normal stainless steel strainer can be used if you want to get started straight away. Just make sure you place the strainer in a bowl with the strainer far enough from the drained water – it mustn’t touch because if it does it will cause your sprouts to mold.
Step 1: Soaking
Soak the beans, nuts or seeds for about 8 hours or overnight.
Soaking can be done in any glass jar by adding 1 cup of water to every 1/4 cup of seeds. Some seeds need less time but I simply add water to the seeds and let it overnight, the next morning I’ll rinse it.
Step 2: Rinse
Rinse till water runs clear after the soaking period.
Cover the jar with a mesh cover and secure it with a rubber band.
Put the beans, seeds or nuts in a strainer over a deep enough bowl so that the drained water can’t touch the sprouts.. and cover with a clean kitchen towel because you don’t want bugs on the sprouts.
Rinse the sprouts by pouring up to a cup of water into the jar and swirling the sprouts in the water, let the water drain. The drained water can be used to water the garden outside. Tip the jar on a 45º Angle so that the remaining water can drain and leave as is till the next rinse.
The Sprouts can be rinsed every 4-6 hours, but it also works fine if you rinse the sprouts before you leave the house in the morning and between food prepping + washing the dishes during the evening routine. It’s quick and can be done in a minute or 2. Just check that the water isn’t cloudy and that there is no funny smells coming from your sprouts.
Step 3: Just rinse
Rinse the sprouts every 4-6 hours or twice a day as explained above and this can be done for 1-3 days or until the tails are long enough to your liking.
In warmer temperatures the sprouts tend to grow quicker and some say that the longer the tails the greater the benefits..
Storing your Sprouts
Store your sprouts in an airtight glass container and put it in the fridge. Enjoy your sprouts within 3 – 5 days in salads, sandwiches or straight up,
store your sprouts in a brine solution of 1 teaspoon salt to 1 cup (250 ml) water and your sprouts will stay fresh for weeks if not months!
Here’s a quick step-by-step:
You can even ferment your sprouts
use about 1 Tablespoon of Salt per 1 liter of water. Download The Brine Table to take the guesswork out of this.
Share if you know of a friend that would like to try this!