Many cereal grains, beans and pulses may be sprouted to provide food which is rich in essential protein and vitamins. Sprouts are very easily digested and make quick flavorsome additions to meals. Mung (Chinese) bean sprouts are widely available fresh and canned, but all types of sprouts are very easily grown at home.
It is important only to use seeds
specially sold for sprouting, which must be free from chemicals and
certified as edible (some garden seeds are treated to make them easy to
grown and free from pests). Grains, beans and pulses purchased for
eating from grocers or health food shops are of course safe to eat, but
if they are cracked, broken or old, they will not sprout successfully.
Sprouts are harvested when they are
between 3-5 days old, as they soon lose flavor and food value. They will
keep crisp for a week in the salad compartment of a refrigerator.
Sprouts may be eaten raw, or lightly steamed, or simmered in water or
stock for 4 minutes, or lightly stir-fried in a little oil, but they
must always be slightly crisp to eat. They may be used in salads, or
mixed with cooked vegetables, or form part of a stuffing for vegetables.
They may also be included in baked goods, or may be blended into
health-giving drinks with yoghurt, fruit and vegetables.
Easy Sprouting Method
Special seed sprouters are available, but
for early experiments, jam jars are perfectly adequate, clean and easy
to use. Some pieces of muslin or cheesecloth are also needed. Four
levels teaspoons of seed equal approximately 1/2 oz (15g) and these will
convert into 5-8 oz (125-225g) food.
Wash a jam jar thoroughly and cut a piece
of muslin that will fit comfortably over the opening. Put in 4 tsp seeds
and cover with the muslin, securing with an elastic band or piece of
string. Fill with tepid water through the lid and shake well to clean
the seed. Drain and repeat the process 3 times.
Put the jar on its side and where a
reasonable temperature 17-21C (60-70F) can be maintained. Every morning
and evening, fill the jar with cold or tepid water and drain it off.
Harvest the seeds after 3-4 days, and rinse well before using.
Sprouts grown in the dark will be white,
and beans have a better flavor if grown in this way. Leafy sprouts such
as alfalfa are better grown in the light so that they remain green.
White sprouts may be 'greened' by leaving them in light or indirect
sunlight for a few hours.
The
individual growing instructions :
Aduki beans are a rich source of
protein, essential amino acids, lysine, iron, niacin and calcium. Sprout
at 22C (72F), rinsing 4 times daily. Harvest at 1in (2.5cm) length,
after about 4 days.
Alfafa is a
rich source of protein, amino acids, minerals and vitamins. Sprout at
22C (72F), rinsing twice daily. Harvest at 1.5-2in (3.75-5cm) length,
after 3-5 days.
Beans of all
kinds are a rich source of protein, iron, phosphorus, potassium,
vitamins and calcium. Sprout at 20-30C (68-86F), rinsing 3-4 times
daily. Harvest at 1-2in (2.5-5cm) length, after 3-5 days.
Chick Peas are a good source of protein
and iron and have trace quantities of vitamins A and C which are
increased by sprouting. sprout at 20-22C (68-72F), rinsing 4-5 times
daily. Harvest when root is 1/2 in (1.25cm) length, after 3 days.
Fenugreek is rich in protein, iron and
vitamin A and has a spicy flavor. Sprout at 20-30C (68-86F), rinsing
twice daily. Harvest at 3in (7.5cm) length, after 4-5 days.
Lentils are rich protein, with substantial
amounts of Vitamin B, iron and phosphorus, and traces of vitamins C and
E are increased when sprouted. Sprout at 20-30C (68-86F), rinsing twice
daily. Harvest at 1in (2.5cm), after 3-4 days.
Maize (sweetcorn) sprouts have a sweet
flavor. Sprout at 22-30C (72-86F), rinsing twice daily. Harvest when
root is 1/2in (1.25cm) long, after 2-3 days.
Millet is rich in iron and niacin and is a
source of protein, phosphorus and vitamin B2. The flavor is sweet and
the grain easily digested. Sprout at 21-27C (70-80F), rinsing twice
daily. Harvest when root is 1/4in (0.75cm) long, after 3-4 days.
Mung (Chinese) beans are good source of
choline and vitamin E, both of which increase during sprouting. Sprout
at 20-30C (68-86F), rinsing 3-4 times daily. Harvest at 2in (5cm)
length, after 3-4 days.
Oats
contain protein and all essential amino acids and are rich in vitamin C.
They tend to sour quickly and need little water for sprouting. Sprout at
21-27C (70-80F), rinsing just enough to keep seeds moist. Harvest when
the leading root (the longest of the three) is the same length as the
oat grain, after 3-4 days.
Peas
are rich in protein and contain all the essential amino acids. Sprout at
10-20C (50-68F), rinsing twice daily. Harvest when root is length of
seed, after 3 days.
Rice of all
types may be sprouted and brown rice is best. It is a good source of
niacin and some vitamin E. Sprouting increases vitamin C. Sprout at
10-27C (50-80F) rinsing twice daily. Harvest when root is length of
grain, after 3-4 days.
Rye has
some protein and is rich in manganese, phosphorus, potassium and iron.
Sprout at 10-20C (50-68F), rinsing twice daily. Harvest when root is
length of grain, after 3-4 days.
Soya beans are rich in protein, vitamin B and lecithin. They ferment
easily and may be difficult to sprout in hot weather, and must be
flooded several times daily with lukewarm water, then drained. Sprout
only fresh seeds at 20-30C (68-86F), rinsing every 3 hours. Harvest at
2in (5cm) length, after 4 days.
Triticale is a cross between wheat and rye and contains more protein
than any other cereal grain, as well as essential amino acids. Sprout at
20-30C (68-86F), rinsing twice daily. Harvest when roots are 1/4in
(0.75cm) long, after 2-3 days.
Wheat is rich in vitamin E. Its low vitamin C content is increased 6
times over when sprouted. Sprout at 21-27C (70-80F), rinsing twice
daily. Harvest when roots are 1/2in (1.25cm) long, after 3-4 days.
