Kitchen Tip: Homegrown Sprouts


 

Grow Your Own Sprouts

Sprouting is easy to do and produces tasty, nutritious, and cheap results using very little space.  Most beans and seeds can be sprouted in a simple sprouting jar. Example: A large jar with a wide mouth covered with screen or fabric. The sprouting jar seems to be the easiest to make but other great sprouting contraptions can be found including stackable sprouting trays allowing you to sprout more than one ‘crop’ at a time. With just a few minutes of attention a day, in less than a week, you will have full grown sprouts! Sprouts are probably the most economic of fresh foods yielding something like $.25 for a pound of crunchy yummy baby veggies.

Sprouts are sometimes touted as a super/wonder food being more nutritious than any other stage of the seed or plant.  Compare a sprouted seed or bean to the un-sprouted kin, the sprouted legume is easier to digest and is much more nutritious. A sprouted seed is higher in vitamins C & B, protein and iron, while lower in calories, than an unsprouted equivalent. 

Try sprouting alfalfa, broccoli, cabbage, fenugreek, garbanzo, mustard seed, lentils, peas, quinoa, radish, red clover.

To sprout:  

Add 1/3c water to 1Tb of misc. seeds to a sprouting jar. Let this soak at least 5 hours or overnight.

Drain the water and rinse gently. Allow the jar to dry slightly inverted in a warm, light place. Rinse the seeds twice daily until green leaves begin to form.  1Tb of seeds will sprout enough goodness to fill a 16oz produce container like the ones for berries and cherry tomatoes. Transfer sprouts to the fridge keeping in a breathable storage container lined with a damp towel.

The key to keeping the sprouts from going bad is rinsing frequently during germination. If you live in a hot humid place like Florida, you will need to rinse the sprouts 3 times a day.