Increase your protein intake from a plant based source. Growing sprouts at home is a simple and rewarding way to add fresh, nutritious greens to your diet.
Materials Needed
Sprouting seeds (e.g. moong, lentils, peanuts, broccoli )
Glass jar (eg. an empty clean glass coffee jar or mayonnaise jar)
Cheesecloth or an old stocking
Rubber band
Water
Steps
Take handful of your seeds and place in the jar(keep it to one type per jar as they may sprout at different times and to prevent over filling).
Rinse the seeds thoroughly.
Place a cut out of the stocking or mesh cloth that covers the top of the jar and secure with a rubber band.
Cover the seeds with water and then let them soak for the recommended time (usually 8-12 hours or overnight).
After soaking, drain the water from the jar. Rinse the seeds with fresh water and drain again. You can drain and rinse with the cover on the lid. Ensure that excess water is removed to prevent mold growth. Tilt the jar over a container to drain.
Place the jar in a cool, dry place. Continue to rinse and drain the seeds twice a day. After a few days, you'll start to see sprouts emerging.
Most sprouts are ready within 3-7 days, depending on the type of seed and your desired sprout length. Rinse them once more and allow them to dry spread out on a towel or paper. Then line a container with paper towel and place the dry sprouts on the paper towel. Will last about 7 days in the refrigerator.
Benefits of Sprouts:
Nutrient Dense: Sprouts are packed with essential vitamins and minerals, including vitamin C, vitamin K, folate, iron, and potassium. They are also a good source of dietary fiber and protein.
Antioxidants: Sprouts contain a variety of antioxidants, such as flavonoids and polyphenols, which help protect cells from oxidative stress and reduce the risk of chronic diseases.
Digestive Health: Sprouts are rich in enzymes that aid digestion, making it easier for the body to absorb nutrients from other foods. They can also promote regular bowel movements.
Low in Calories: Sprouts are low in calories and can be a great addition to a weight management or calorie-controlled diet.
Heart Health: Some studies suggest that regular consumption of sprouts may help reduce the risk of heart disease by lowering levels of bad cholesterol (LDL) and increasing levels of good cholesterol (HDL).
Detoxification: Sprouts may support the body's natural detoxification processes by helping to eliminate toxins and waste products.
Hydration: Sprouts have a high water content, which can contribute to your daily hydration needs.
Sprouts can be easily incorporated into salads, sandwiches, smoothies, wraps, and various dishes to boost their nutritional content and enhance their flavor.