Sprouting
Home-grown sprouts are delicious, easy to grow and contain high levels of the enzymes that promote digestion. They are an excellent source of first quality proteins. Germination dramatically increases the vitamin content of seeds. They contain high levels of antioxidants, vitamins A, C, E plus the B vitamins. The pulses, beans and seeds are fairly inexpensive to buy and yield up to eight times their volume when sprouted. Each sprouting seed contains the nutritional energy of a full-grown plant.
Sprouts grow most quickly in a dark, warm place like a cupboard. You can use wide-mouthed glass jars or plastic trays, covered with a tea towel to prevent dust and flies from getting in.
How to sprout
The procedure is very simple and similar for all pulses, nuts, grains and some legumes.
For this example we'll use chickpeas.
1. Place the chickpeas in a sieve and rinse well with clena water - spring or filtered.
2. Put the peas in a large jar or bowl and cover them with plenty of water.
3. Leave them to soak for between 15 – 18 hours, preferably in a warm, dark place.
4. Pour off the soak water. If it has all soaked in, you need to add more water and let soaking continue for a few hours more.
5. Rinse the peas in a sieve. Allow them to drain well to prevent rotting.
6. Place the peas in a jar or tray in a dark place and rinse every morning and evening, or spray with water.
7. After 3 days, chickpeas should be fully sprouted (although they may require up to five days).
Place the sprouts in the light for a few hours to absorb a little sun energy but don’t let them dry out. The sprouts can be eaten after just a few hours in the light; however they will keep well in the fridge for several days.
Nutritional experts believe that sprouts contain the highest level of vitamins (particularly vitamin C) and minerals 48 – 96 hours after the start of germination.
The more you practise growing your own sprouts, the more familiar you will become with soaking procedures and sprouting periods.
Here are a few guidelines to get you started.
Pulses | Soaking period (hours) | Ready to eat after (days) |
Chickpeas | 15–18 | 3-5 |
Red lentils | 10-15 | 3-5 |
| Brown lentils | 10-15 | 3-5 |
Mung beans
| 10-15
| 3-5
|
Seeds |
|
|
Sunflower | 10-15 | 1-2 |
Alfalfa | 6-8 | 5-6 |
Sesame | 6-8 | 1-2 |
Grains |
|
|
Wheat | 12-15 | 2-3 |
Rye
| 12-15 | 2-3 |
Oats | 5-8 | 3-4 |
Chickpeas - are fairly sweet, provide fantastic protein and make delicious hummus.
Lentils - all types are good for sprouting and combine well with rice and grains.
Mung beans - taste quite sweet when sprouted and are easy to grow. Contain high levels of vitamin C and are good for the liver.
Sunflower seeds - rovide valuable nutrients but can damage easily, so handle with care.
Alfalfa - is easy to grow and is one of hte most nutritious alkaline foods available. a small amount of seeds will produce a large yield of greens.
Sesame - the high calcium and vitamin E content becomes more readily absorbable after sprouting. Don't sprout for longer than 3 dyas or a bitter taste may result.
Wheat - tastes deliciously sweet once sprouted and contains an abundance of B vitamins. The sprouts can be used to make “Essene” bread and the soak water can be used in soups and juices. Wheat grass can be grown by first of all sprouting the kernels until white roots begin to show, then sprinkling them onto a tray filled with moist compost, or lined with damp paper towels. Cover them with another tray or black plastic sheeting and leave in a warm place for 3 days. On the 4th day place the seedlings in the light. Spray them with water when necessary, and continue to grow for up to 2 weeks (or to a height of 15-20cm). Wheat grass is sweetest when the stems begin to branch.
Rye - these sprouts are very beneficial to the glandular system.
Oats - always use whole oats or oat groats.
The following findings have been made in controlled scientific studies:
Wheat, when sprouted, increases vitamin C by 600 %.
Sprouted Oats – B2 increases by 1300%, Biotin by 50%, Inositol by 100%, Pantothenic acid by 200%, Vitamin B6 by 500%, Folic acid by 600%, Nicotinic acid by 500%. 40g sprouted oats gives 15mg Vitamin C.
Peas - 110g sprouted gives 30mg vitamin C.