If
you're new to eating sprouts, don't make too much at first. Once you get the
hang of it, you can start another jar three days after you start the first
jar. The next jars will be ready after you finish eating the first batch. The
most important point: when you strain seeds, make sure that they're really
strained. Sprouting is remarkable; all you need are the seeds and water. But
add too much water and the seeds may rot. Nevertheless, it's pretty difficult
to make the seeds rot, as long as you follow the steps carefully. Choose
and Measure | Soak
the Seeds | Here
are the best choices of each type of sprout source. - Best
seeds: alfalfa, clover.
- Best
beans: mung, lentil, garbanzo.
- Best
nuts: almonds, filberts (hazelnuts).
- Best
grains: wheat berries, rye.
The
next list indicates what amount of sprout source is appropriate. - small
seeds: 2-3 tablespoons (30-45 ml).
- medium
seeds: 1/4-1/2 cup (65-125 grams).
- large
beans and grains: 1 cup (250 g).
- sunflower
seeds: 2 cups (500 g).
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As
noted, a large variety of seeds, beans, nuts, and grains can be sprouted. For
the sake of simplicity, this tutorial will explain alfalfa sprouting, and will
provide additional information for other sprouting as necessary. - Measure:Before
you go to bed one night, measure the correct amount of seeds--in this case,
2-3 tablespoons (30-45 ml) of alfalfa sprouts.
- Any
time you cook with seeds or beans, it's a good practice to inspect them before
you go any further.Take the portion of seeds or beans, and pour them out onto
a large plate, serving dish, or baking sheet. Push the seeds on one side of
the dish, and inspect them for broken or withered seeds, and small stones or
lumps of dirt. (If you have any kids, this a good time to bring them into the
act.) After they're sorted, pour them into a strainer and give them a good
rinse.
- Pourthe
rinsed seeds into the jar. (If you're sprouting large beans, grains, or nuts,
use a large bowl.)
- Coverthem
with adequate water--a few inches (6-8 cm) above the level of the seeds. Let
the seeds soak overnight. Medium-sized seeds should be soaked 8-12 hours, and
large beans and nuts can soak for 12-24 hours.
- Note:Water,
water everywhere...but it's not always fit to drink. Or for that matter, grow
sprouts with. Many municipal water supplies around the world have been contaminated
by industrial and agricultural pollutants. If you soak the seeds in that water,
your sprouts may absorb those pollutants and pass them on to you. Eating sprouts
made in contaminated water may have an adverse health affect over time, so
consider using filtered or spring water
for
sprouting.
Strain Next
morning, cover the mouth of the jar with cheesecloth, and fasten with the rubber
band. Turn over the jar in the sink. The cheesecloth acts as a strainer, holding
in the seeds and letting out the water. If you're using the bowl method, use
the strainer to strain out the soaking water and rinse the seeds. Note:Some
people save this soaking water. It contains valuable nutrients that you can
mix into a health shake with other ingredients like fruit and yogurt. Or use
it for your houseplants--they'll be very grateful.
- Shakethe
jar (or strainer) a few times to remove all of the water from last night's
soak.
- Rinse:Fill
up with water, and again drain out the water, ending with a few hearty shakes.
Hold the jar up to the light; the seeds should be mostly dry. If there's too
much water left in the jar, the seeds may rot over the next few days. But if
you're even slightly careful to drain the seeds, that probably won't happen.
- To
ensure complete drainage,
some
folks store the jar upside-down in a glass baking dish or plastic tub. Rest
the jar on the side of the dish, or up against the wall--any excess water drains
out, without any more attention from you.
- Repeat:On
the evening of the same day, you'll repeat the rinsing process. You'll continue
this morning and evening rinsing for 4 or 5 days (in warm climates, figure
a day or two less than that). If you're feeling particularly keen on sprouting,
you can rinse it a third time at noon.
- Watch
for the growth:you'll
see green leaves sprouting on seeds, and white shoots on beans, nuts, and grains.
- Harvest:
After
four or five days, the sprouts will reach their peak of flavor and nutritional
value. Give them a final rinse; drain with a hearty shake. Now they're ready
to be prepared and devoured by the hungry masses. | | So
many uses! Your biggest problem with sprouting is choosing among these alternatives.
- Add
to
salads
and sandwiches, and as a garnish on soups.
- Puree
seeds and beans to make a fantastic sandwich spread or vegetable
dip.
For flavors, try adding tahini, lemon, and garlic for a middle Eastern flair;
or fresh tomato and basil for a Mediterranean touch.
- Cook
bean sprouts: lightly stir-fry
them
with other vegetables, or add to other recipes like vegetable burgers. Also
very good when steamed with shredded carrot and cabbage.
- Sprouted
grains are a bit trickier to use. They're often ground up and baked at low
temperatures (220 degrees F/90 degrees C) to make bread, or added to recipes
like vegetable burgers and casseroles.
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