Growing Sprouts
What are ‘sprouts’?
Sprouts are very young plants referred to as a ‘nutritional powerhouse’. They are harvested within 3-7 days, right after germination, and require minimal supplies and effort to grow! The seed of a plant houses all the nutrients a plant needs to grow, therefore the bioavailability and concentration of nutrients is highest in sprouts.
There are over 60 different kinds of sprouts, however they all have one thing in common; they are PACKED with vitamins, minerals, essential amino acids, fibre and protein. The most common nutrients across the different types of sprouts include; folate, magnesium, zinc, copper, phosphorus, vitamin A, C and K. Sprouts are also extremely high in antioxidants which are good for reducing the risk of diseases including cancer. The health benefits of consuming sprouts include; improves heart health, supports hormones, aids in fighting illnesses, lowers blood sugar levels, and maintains healthy digestion.
What is the difference between ‘sprouts’ and ‘microgreens’?
Sprouts germinate in water, require no sunlight and is the first stage of a plant. Microgreens are the second stage, but they require sunlight and soil during the growing process. Sprouts are fully consumed; including the root, however the roots of microgreens are not consumed, just the stems and leaves. Both are highly nutritious and fairly easy to grow.
Supplies:
A sprouting lid or screen and a rubber band
Water
How to Grow:
Prep:
Clean the jar with hot, soapy water to reduce chances of bacteria growth. Measure out 1-2 tbsp of seeds and thoroughly rinse.
Soak:
Add the measured seeds to a jar and fully cover them with water, soaking for 6-12 hours; 6 for smaller seeds and 12 for larger seeds (broccoli seeds require less time, around 2 hours) After the soaking time is complete, secure the sprouting lid or screen, draining the excess water.
Sprout:
Rinse the seeds twice a day and keep the jar angled down so that the any excess water can drain, ensuring adequate circulation. Keep the jar away from direct sunlight as this can harm the delicate sprouts.
You will know when your sprouts are ready to eat when the seed covers are starting to fall off and the first set of leaves on the sprout are opened. Generally this will be around 3-7 days and will be between 1/2 to 2 inches long.
Consume:
Sprouts are a great addition to salads, sandwiches, wraps, smoothies, a stir fry, omelet, or as a garnish to any meal.
When stored in a container in the fridge, sprouts should keep for up to 10 days. When I store my sprouts I put a paper towel at the bottom of the container to keep the excess moisture at a minimum. Always rinse before consuming.
Risks:
Due to sprouts being grown in warm, wet conditions, they carry the risk of containing potentially deadly food borne illness’s such as salmonella, e-coli, and listeria. To avoid this, never eat sprouts if they are slimy or smell bad, always ensuring clean supplies, thorough rinsing & handling with clean hands.
People with weakened immune systems, pregnant women, children and elderly should only eat fully cooked sprouts.
with care · b.k
