Many beans, grains, nuts and seeds can be sprouted at home for super nutritious additions to your meals. Not only does sprouting make beans, grains and seeds more digestible, it is an inexpensive and eco-friendly way to enjoy fresh greens year-round. For best results, use untreated seeds or purchase sprouting seeds.
While there are different things to consider depending on what you’re sprouting, below are the general directions for sprouting at home. If you need more guidance, be sure to come talk to us and we will gladly help you get started.
To sprout at home, you will need a special jar made for the purpose or a large wide mouth mason jar, a piece of mesh and an elastic band. Whatever you are sprouting needs to be rinsed and then left to soak overnight or for at least 8-12 hours. The next day, strain your bean, grain, nut or seed and place in your jar - making sure water can drain freely and air can circulate, usually done by placing your jar at an angle beside your sink. Rotate the jar at least once a day to make sure water drains well. Every day, be sure to rinse your sprouts a few times by simply adding water to your jar and then tipping it upside down to drain (if you are using a mason jar, be sure to secure your mesh while draining). Once most of the water is drained, set your jar back up. It usually takes 2-3 days for most beans, grains, nuts or seeds to sprout, so repeat this process every day until you see 1/8 to 1/4 inch green or white sprouts. When sprouts are ready, rinse, pat dry and store covered in your fridge for up to a week.
You can enjoy sprouts on their own, as a garnish or topping, in smoothies or homemade juice and in recipes like this one!
4-5 cups mixed greens
2 cups sunflower sprouts (can sub lentil sprouts for more protein)
1/2 cup small sprouts, such as broccoli or alfalfa
1 ripe avocado, cubed
1/2 cucumber, chopped
1 red pepper, chopped
2 tbsp raw pumpkin seeds
3 tbsp raw whole walnuts
2 tbsp hemp seeds
1/2 tsp kelp flakes (optional)
1/2 cup extra virgin olive oil
1/4 cup balsamic vinegar or apple cider vinegar
juice of 1/2 lemon
1 tbsp Dijon mustard
1 tbsp dried oregano
sea salt and fresh black pepper to taste
1-2 tablespoons of hummus (optional, for added creaminess)
Place salad ingredients in a large bowl. Stir dressing ingredients together in a measuring cup until well combined or place ingredients in a bottle to shake to combine. Use as much dressing as you'd like to cover the salad. Toss and serve.