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Sprouts are the beginning life of a plant; these baby plants are loaded with nutrients, minerals, vitamins, antioxidants, proteins, fats, phytochemicals, enzymes, water and chlorophyll. Sprouts have the highest concentration of these nutrients, vitamins, etc. than any other stage of a plants life. Sprouts are ALIVE and continue to grow for some time after they pulled. This period of growing continues to add more nutrients. Not only do we sprout nuts and seeds to release their maximum amounts of nutrients but many people find they cannot tolerate grains, seeds, nuts and legumes, or products such as breads, cakes or bean dishes made from them. Do you suffer from indigestion, flatulence, or bloating after eating them? Seeds and nuts contain not only enzyme inhibitors but also phytic acid which is found in the outer layer. Both of these make dry grains, seeds and legumes virtually indigestible. Phytic acid also reacts with many essential minerals, such as calcium, magnesium, copper, iron and especially zinc, and stops their absorption in your intestines.
As they soak, the enzymes, lactobacilli and other helpful organisms break down and neutralise the phytic acid. As little as seven hours soaking in water removes most of the phytic acid. Soaking, fermenting and sprouting also breaks down gluten and other difficult-to-digest proteins into simpler components that are more easily absorbed.
Sprouts are a living food, natural and low in calories. Their vitamin A content will usually double, various B group vitamins will be 5 – 10 times higher, and vitamin C will increase by a similar order. Their protein content becomes easily digestible, and rich new nutrients such as enzymes and phytochemicals are created. They contain significant amounts of bio-available calcium, iron and zinc.
One of the easiest and lest expensive routes in sprouting is the jar method. When using jars use wide-mouth, glass canning jars, which are available at many hardware or grocery stores. You will need screen lids – cut pieces of different (plastic) mesh screens, or buy some of the special plastic screen lids designed for sprouting. Sprouting in jars is quite easy: simply put seed in jar, add soak water, put lid on. When soak is over, invert jar and drain water, then rinse again. Then prop jar up at 45 degree angle for water to drain. Keep out of direct sunlight. Rinse seed in jar 2-3 times per day until ready, always keeping it angled for drainage.
You can use your sprouted seeds at various growth periods. Often times I will sprout the seed or grain only long enough to create a small tale, using them in cookie or bread recipes. Here is an example.
|Soaking Time||Sprouting Time|
|All Beans||9 – 12 hours||2 – 3 days|
|Alfalfa||5 – 10 hours||3 – 5 days|
|Almond||8 – 10 hours||2 – 3 days|
|Buckwheat||1 – 2 hours||2 – 3 days|
|Clover||8 – 10 hours||3 – 4 days|
|Corn||10 – 15 hours||3 – 5 days|
|Fenugreek||10 – 12 hours||4 – 5 days|
|Lentils||10 – 12 hours||2 – 3 days|
|Millet||8 – 11 hours||1 – 2 days|
|Oat Groats||8 – 10 hours||1 – 2 days|
|Peas||9 – 12 hours||2 – 3 days|
|Quinoa||8 – 10 hours||2 – 3 days|
|Rice||9 – 12 hours||3 – 4 days|
|Rye||9 – 12 hours||2 – 4 days|
|Sesame Seeds||8 – 11 hours||3 – 4 days|
|Spelt||6 – 12 hours||3 – 4 days|
|Sunflower Seeds||6 – 8 hours||2 – 3 days|
|Triticale||9 – 12 hours||2 – 4 days|
|Wheatgrass||10 – 12 hours||7 – 10 daysSprouting chart brought to you by: http://www.juicingbook.com/sprouts|