Sprouting is a new technique I just started doing in my home. I’m going to help you break it down, to understand what exactly sprouting is, its potential benefits, and how to do it! Sprouts are truly “living” food! Sprouting is essentially the practice of germinating seeds. Sprouts are easier to digest and your body can access their full nutritional profile. When sprouted, nutrients necessary for growth of a new plant are released or “sprouted” which activates and multiplies nutrients, particularly Vitamins A, B, and C. Sprouts can be eaten raw, steamed, cooked completely, or even dehydrated to make flours.
Place ingredient (beans, nuts, or grains) 1/3 of the way in a large glass mason jar. Remove the middle insert of the lid, and cut a piece of cheesecloth (or breathable mesh) to fit inside. Fill the rest of the jar with warm filtered water and ½ teaspoon sea salt. Place the cheesecloth on the opening of the mason jar and screw the lid on top, allowing the food to breathe.
Soak for necessary time. The soaking process varies greatly depending what you are sprouting. (see chart below)
Pour soaked water out of the jar through the mesh. Remove mesh filter. Fill the jar with fresh water, place metal insert and screw on the lid securely. Shake jar to rinse thoroughly. Replace lid with mesh, screw on lid and drain again.
If sprouting nuts:
Most “sprouted” nuts are technically just soaked. The sprouting process stops there. Rinse thoroughly before consuming.
Invert the jar on an angle to allow air to circulate and water can fully drain off. Place by a window to sit in the sunlight.
Repeat steps 3 & 4 every few hours or at least twice a day.
Wait 1-4 days for the sprouts to be ready. Sprouts can vary from 1/8 inch to 2 inches long. When ready, rinse sprouts, drain, and store in the refrigerator.
Enjoy within 2-3 days.
Sprouting can be subject to contamination, such as foodborne illness and bacteria such as E.coli. Wash your hands thoroughly before handing foods and keep sprouting equipment and all kitchen surfaces clean to avoid cross contamination. Consume sprouts within a few days.
Have you ever made your own sprouts? Tell us about it in the comments below! And don’t forget to sign-up for Luvo’s newsletter for more nutritious recipes and exclusive giveaways.