Lots of jars filled with lovely sprouts is a sure sign it’s winter round these parts. We don’t have cold frames set up (yet) and we don’t have a greenhouse, so one of our favourite ways to get nutrients and greens into our diets is by sprouting.
Preparing your own sprouts is simple, cost effective and requires very little in the way of equipment or materials. Plus with all of the food recalls that are happening in Canada and the United States, I would be wary of buying sprouts at the grocery store anyway.
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Sprouts are nutritional powerhouses and a true live food. Their nutritional profile is exception and definitely boast worthy:
- loaded with digestive enzymes
- high in protein
- fibre rich
- high in vitamins B, C, E and carotene
Sprouts, like many grains, contain natural chemicals that protect them from while they are growing. This helps avoid early sprouting and consumption by predators. But this protective mechanism also inhibits our body from digesting them fully and properly. By sprouting grains you break down this natural barrier, allowing our bodies to absorb up to 15x more nutrients than if they were raw. This also makes them much easier to digest and results in far fewer (if any) digestive upsets (like gas and bloating).
High in digestive enzymes, protein, fibre and vitamins, sprouts are a delicious food that are versatile and delicious. We eat them on sandwiches, salads, stir fry and in smoothies. They are even good on their own just as a snack. And just as a note, we add them to our son’s smoothies and he doesn’t even notice!
Sprouts also help to support a healthy and natural balance of gut flora, which aids in digestion and a healthy immune system.
Sprouts are super tasty on their own making it very easy to incorporate into your existing routine. We love them on top of salads, on their own as a crunchy snack, in smoothies and on sandwiches.
What You’ll Need
Sprouting is not only simple, it’s extremely cost effective and requires minimal equipment.
- Mason jar (or any 1 litre jar that has been thoroughly cleaned)
- Sprouting seeds
- Cheese cloth, mesh or a sprouting screen/lid
- Elastic band or ring portion of a mason jar lid
Where to Get Your Seeds?
If you are from Canada I highly recommend Mumm’s Sprouting Ltd. Based out of Saskatchewan they sell a large variety of sprouting seeds and equipment. They have individual seeds and variety packs and sell seeds that range from beginner to more intermediate in skill/experience level.
If you are from elsewhere you can get an awesome selection of sprouting seeds of Amazon. Check out this starter pack. The variety is great and there are more than enough seeds to keep you going for a long while.
How to Sprout
- Measure out your seeds/beans
- General rule of thumb is 1-2 tbsp for a litre sized Mason jar
- 2 tbsp works but the seeds will be quite cramped when they are done
- Check your seed package for more details instructions
- Fill your jar about half way with water and let sit for the appropriate amount of time
- Small seeds: 3-8 hours
- Larger seeds or legumes: 8-16 hours
- Grains: 10-16 hours
For more specific sprouting times check the instructions on your packaging or check out my chart below. I tend to start my seeds soaking before bed and begin the rinsing process first thing in the morning.
- When the seeds are done soaking your seeds, drain the water and rinse them thoroughly
- After each rinse (2-3 times daily is recommended) place the jar upside down in a bowl, tilted at a 45 degree angle
- The goal is to keep them damp but not soaking in water
- Continue the rinsing process until the seeds are ready to eat
- This time will depend on the type of seeds you’ve chosen to germinate. Check out my handy chart below for more information.
- Once they are ready to eat place a lid on your jar and store in the fridge
- Sprouts should be consumed within 2-3 days
Thanks for stopping by and best of luck on your sprouting adventures!
P.S. Please pin for future reference and to spread the sprout love 😉