Download - Homegrown Sprouts: A Fresh, Healthy, and Delicious Step-by-Step Guide to Sprouting Year Round
HOMEGROWNSPROUTSRITAGALCHUS
“SPROUTLADYRITA”
AFRESH,HEALTHY,ANDDELICIOUSSTEP-BY-STEPGUIDETOSPROUTINGYEARROUND
BEANS,GRAINS,LEAFYGREENS,WHEATGRASS,ANDMORE
CONTENTS
INTRODUCTION
CHAPTER1:THEBENEFITSOFSPROUTING
PARTI:WHATYOUNEEDTOSTARTSPROUTING
CHAPTER2:CHOOSEYOURSPROUTERCHAPTER3:SEEDS,BEANS,ANDLEGUMES…OH,MY!
PARTII:HOWTOSPROUTCHAPTER4:BEANSANDLEGUMES
CHAPTER5:GRAINSCHAPTER6:LEAFYGREENSEEDS
CHAPTER7:GELATINOUSSEEDSCHAPTER8:SHOOTS
CHAPTER9:GRASSESCHAPTER10:WHATTODOWITHALLTHOSESPROUTS
EASYGUIDETOSPROUTING
RESOURCESACKNOWLEDGMENTS
ABOUTTHEAUTHORINDEX
INTRODUCTION
IcametosproutinginApril1986whenmyboyfriend,nowmyhusband,tookmeonadatetoanapartmentinNewYorkCity,wherewelearnedtosproutduringafreeclass.Ihavebeensproutingeversince.Iremembersoclearlytodaythetasteofthosehomegrownsprouts:hownaturalandfreshtheirflavorwas,howcrunchyandcrispytheyfeltonmytongue.
Thedemonstrationshowedtheeaseofthetask–soaktheseeds,rinsetheseeds,eatthesprouts–soclearlythatIknewIwouldbeabletodoitmyselfathome.Weeachpurchasedastarterkitandbegantopracticewhatwehadlearnedrightaway.Itooktosproutingquicklyandhadgreatsuccesswiththoseseeds.EventhoughIreallyhadablackthumbwhenitcametocaringforhouseplants,mysproutsthrived.
Yearspassed,andmyboyfriendandImarriedandhadason.InJune2000,Isawaclassifiedad:thesproutingbusinessthatheldthefreeclasseswasforsale.IofficiallybecameSproutLadyRitaonOctober1,2000.
Atthetime,Iknewonlyonewaytosprouttwotypesofseed–alfalfaandmungbeansinasmalltraysprouter.ButIwasmotivatedtobesuccessfulatsprouting,soIexperimentedwiththeseedsthatthebusinessstockedandsold,andIreadallIcould.Littlebylittle,seedbyseed,sproutbysprout,Iwasabletolearnwhichmethodsworkedbestforwhichseed.Yes,Ifailedatsome,andtherehavebeentimesthatIhavegrowngreatandwonderfulbatchesofmoldandmildewwithoutanyrecognizablesproutanywheretobeseen.Perseverancehasallowedmetofindthebestandeasiestmethodstousetoproducegreatsproutstimeaftertime.
Manypeoplecometosproutingandlearnonetechniquewithoneortwoseedsandonetypeofsprouter.Iwrotethisbooktoshowthattherearemanydifferenttoolstouseforsprouting,andthattherearemoreseedsavailablethanjustalfalfaandmungbean.Sproutingathomecanbeawonderfuljourneyintotastesandtextures.Theseedsarebeautifultolookatandofferuniquearomaswheninhaled.Additionally,sproutingcanaddgreatnutritiontooureverymeal.
Sprouterscomeinallagesandallsizes.Theycometosproutingforavarietyofreasonsthatusuallyincludegettingbetternutritionfromfood.Sproutscanfitintoanydietregardlessofreligiousorpoliticalbeliefs.
Itdoesnottakemuchtimeorefforttomakeaseedhappyenoughtosprout.WeareallcapableofbeingMotherNaturetotheselittleguyssothattheywillgrowintowonderfulsprouts.Therightamountofwaterattherighttemperatureandenoughlightwhennecessaryisallthatisneededtocompletethecycle.
Whenhewasayoungboy,mysononcesaidtomeaftereatingsomefenugreeksprouts,“Mom,thisiswhatspringtimetasteslike.”Ifyoucouldassignaflavor
toaseason,Iwouldmatchfreshsproutstospringtime,too.Iinviteyoutotakethejourneywithme!
–SproutLadyRita
CHAPTER1:THEBENEFITSOFSPROUTINGMANYPEOPLEAREFAMILIARWITHTHETWOMOSTCOMMONSPROUTS:ALFALFAANDMUNGBEAN.YOUMAYHAVEEATENALFALFASPROUTSATARESTAURANTTHATFEATURESTHEMATOPASALADORINACONTAINERATTHESALADBAR.MUNGBEANSAREGROWNASACOMPACTSHOOT,ANDAREFREQUENTLYUSEDINCHINESEFOOD.BUTTHEREISALARGERVARIETYOFSPROUTSAVAILABLETHANJUSTALFALFAANDMUNGTHATCANBESPROUTEDATHOME.WITHADIVERSITYOFWAYSTOSPROUTANDEATTHOSETASTYLITTLEVEGETABLES,HOMEGROWNSPROUTSCANBEAPARTOFEVERYHOUSEHOLDKITCHEN.
WHYSPROUT?Whychoosetosproutathome?Herearesomeofthemostpopularreasonswhyhomegrownsproutsareawonderfulchoice.
HOMEGROWNTASTESBETTERHomegrownsproutstastebetterthancommerciallygrownsprouts.Why?Becausethesproutsyougrowathomearefresh.Theyhavenottraveledfrom
statetostateorfromadifferentcountryorcontinent.Theyhavebeenraisedrightinyourownkitchen.Thisisreallythemostlocalfoodyoucanget,andit’seasytodo.Thesproutsyoubuyatthestoregrowupintheirlittlecontainersomewherealongtheway.Thentheysitintherefrigeratedsectionofthegrocerystoreuntilsomeonebuysthem.Yourhomegrownsproutsaretendedtoinyourkitchenbyyou.
SPROUTSAREAHEALTHYOPTIONThefirstdefinitionoftheworddietis“whatapersonoranimaleatsorconsumes.”Anydietcanincludetheeatingofsprouts.Thereisnoneedtobeavegetarian,vegan,orrawfoodisttoenjoysprouts.Sproutscanbeservedwithanydish–cookedorraw,plant-basedornot.Itisaninclusivefood,notexclusive.Eatafresh,organicsproutsaladwithyoursteak,poultry,orfish.Sproutscanbeeatenatallmeals,evenbreakfastandsnacks.Theadditionofsproutstoeverydayeatingandlivingcanbeverysimpleandlife-changingresultscanoccur–suchasareducedriskforchronicdiseasesandbettercolonhealth.
Sproutsareagreatwaytoeatmorevegetables.Theyarehighinfiber,water,vitamins,andminerals.Shootsfromleafygreensproutslikealfalfa,clover,sunflower,buckwheat,andspeckledpeasarehighinchlorophyllandphytonutrients.Thebeansandlegumesthatyousproutarehighindigestibleprotein.Theyhavezerocholesterol,haveverylittlefat,andarealow-sodiumfood.Sproutsarefilledwiththegoodtypesofcarbohydrates,theonesyouwanttoconsume.
YOUCANBOASTABOUTYOURSPROUTINGACCOMPLISHMENTSYouhavebraggingrightswhenyougrowyourownsprouts.Noteveryonekeepstoasproutingschedule,althoughitiseasytodoso.Onceyoustartsproutingyoucancasuallymentionittoyourfriends,“StartedmysproutsthismorningbeforeIcametowork.”“Iameatingmyhomegrownsproutsforlunchtoday.”“Wouldyouliketoeatsomeofmysprouts,theonesIgrewathome,myself?”
VARIETYISTHESPICEOFGOODNUTRITIONYouwillbeeatingawidevarietyofvegetableswhenyousprout.Thekeytogettingthemostnutrientvalueoutofyourfoodistoeatanassortmentoffreshvegetables.Eachvegetablecontainsdifferentnutrientsindifferentamounts.Byeatingadiverseselectionoffoods,youcangetthenutrientsyouneed,especiallyfromasproutyougrew.Sproutedbeansandlegumesarehighinprotein.Leafy
greensproutscangiveuschlorophyllandvitamins.Addingfiberfromsproutstoanydietishelpful,andatastywaytogetthesenutrients.
SPROUTERSLOVECOMPANYYoucanmakeacommunityofsprouters.Itmaynotseemliketherearemanyofusaround,butonceyoustarttalkingaboutyoursproutingexperience,youmayfindthatthereareothersnearyouwhodosproutoroncesproutedorarethinkingaboutstartingsprouting.
Bringsproutstoameetingorgatheringthatyouattendinsteadofcookiesfromtheconveniencestore.Youmightbesurprisedthatattheendofthetimespenttogetherwithotherfolks,yoursproutsaregone.
SPROUTINGMEANSTAKINGCAREOFYOURFAMILYSproutingwillmakeyouabettercaretaker.Youintroduceyourchildrentobettereatinghabits,startingwithgrowingasproutgarden.Teachingthembyexampletoeatfreshfoodsoffersthemabetterstartinlife.Kidslovetowatchthesproutsgrow,andthentheygettoeatwhattheyhaveseen.Theydon’tevenwaitforadressing–theyjusteatthem.Youwillalsobeabetterpetparentbysupplementingyourpets’foodwithfreshgreens,beans,andgrasses.Cats,dogs,birds,andothercritterslovetoeatsprouts.Doyoubuycatgrass?Youwillfindouthowtogrowyourownforpennies.Thiswillevengiveyouanopportunitytobeabettercaretakertoyourself.It’strue.Justbysprouting.
SPROUTINGSAVESYOUMONEYFollowthemoney!Itisveryeconomicaltosprout.Beansandlegumesdoubleinsize.Onepound(454g)ofseedsthesizeofthetinyalfalfaseedwillyieldabout6to7pounds(2.7to3.2kg)ofmaturesprouts,forafractionofthepriceofpurchasingorganicvegetablesinthatquantity.Andyouwillsavetime.Itonlytakesaboutaweekorsotogrowafulltrayofspeckledpeasforshootstouseasasalad.Growinglettuceinthegardentakeslongerthanthat.Myspeckledpeasgrowinthetrayonthecounteranddonothaveanybugs,nordotheyneedweeding,andIdonotneedtoworryaboutthemgettingreadytoflowertoproduceseed,alsoknownasbolting.Thereisrarelyastorageissue,becauseinmostcasesthewholetraygetseatenjustaboutthetimethesproutsbecomemature.Sproutingseedsmeanssavingmoney.
HOMEGROWNSPROUTSARESAFESafetyfirst.Sproutsyougrowathomearesafe.Homesproutersuseclean,freshwater,washtheirhandsbeforetouchingseedsorsprouts,andcleanthesproutingcontainerswithhotsudsywater.Doyouknowwhotouchestheseedsandthesprouts?Youdo!Whenyoupurchasecommerciallygrownsprouts,whoknowswhohasbeenhandlingthepackage,whereithasbeen,orforhowlong?
SPROUTINGMEANSAGREENERFOOTPRINTFORTHEEARTHSproutingiscarbon-friendly.Thereisnobetterwaytoreduceyourcarbon
footprintthantogrowyourownsprouts.Thesproutsdonottravelinatrucktogettoyou,theydonotrequirepesticidesorherbicides,andtheydon’tcausepollution.Itisaverygreenthingtodo.Youcandosmallgreenthingsonyourownthathavelargeimpactsintheworld.
SPROUTINGENCOURAGESMINDFULNESSGrowingyourownsproutsisverygoodforyourbodyandmind.Whenyoueatyourownsprouts,yourbodybenefits.Whenyoutakecareofyoursprouts,yourmindbenefits.Takingcareofsproutsisveryenjoyableandkeepsyourmindfocused.Youcanuseitasameditation.Bemindfulwhenrinsingtheseeds.Be
mindfulwhileeatingthesprouts.Tastetheindividualsproutandfeelthedifferencebetweenthetypesofsproutsagainstyourtongueandtheinsideofyourmouth.Beonewiththesprout.
THEPERSONALISPOLITICALGrowingandeatingyourownsproutsisaverylocalfoodthingtodothathasgreaterworldimplications.Togrowasproutistogrowafresh,localfood.Usingorganicseedforsproutingisthewaytogo.
SPROUTSAREBEAUTIFUL
Sproutgardensarebeautiful.Itisnicetohavelivinggreenthingsinthehome.Inadditiontohouseplants,tryhousesproutstogreenupyourhome.Eachleafysprouthasadifferent-shapedand-sizedleaf.Theycomeinavarietyofshadesofgreen,sometimesmixedwithtingesofothercolorslikereds,purples,andyellows.Theseedscomeinallshapesandsizes,too,andmakeforbeautifulorganicdisplaysinanyhome.Youcanevenmakeartoutoftheseeds.
SPROUTSAREAVAILABLEYEAR-ROUNDHomegrownsproutsareavailabletoyouallthetime,allyearround.Youcansproutinanapartment,youcansproutinAlaskaduringthewinter,andyoucansproutonthetallestmountaintop.Yoursproutswillbethereforyouwhenyouneedthemmost.Noneedtotakeacartothevegetablemarketwhenyouhavesproutsonyourkitchencounter.
YOUCANFARMTHEORGANICWAYChooseorganicseedsforsproutingandhelptheplanetandyourbodybynotusingpesticides,herbicides,orchemicaladditives.Byusingorganicseeds,youbecomeanorganicfarmerinyourownhomewhilesupportingthosewhogrowtheplantstomaturitytoharvesttheseeds.
WHOSPROUTS?Peoplefromallwalksoflifesprout.Everycontinentonthisplanetishometomanypeoplewhosprout.Sprouterscanbefoundeverywhere.Theyaresometimeselusive.Youmaynotbeabletotelltheyaresproutersjustbylookingatthem,butwearehere.Andonceyouhavestartedsprouting,onceyouhavejoinedtherestofus,itisaskillandalifestylethatwillremainwithyouthroughoutyourlife.
SPROUTINGFORHEALTHPeoplewhoarelookingforhealthyfoodsoftenturntosprouting.Pickupanynewspaperormagazine,skimthroughhealthanddietsbooksatthecornerstoreorthelibrary,listentothenewsontheradio,ortuneintoyourfavoritereportersonacablenetwork,andifthereisastoryabouteatingforhealth,therewillbeamentionofincreasingyourintakeofvegetables.Vegetablesaregreatsourcesofmanyofthemacronutrientsweneedtostayaliveandarevoidoflargequantitiesofthetypesoffatsandcarbohydratesthatweneedtostayawayfromforgoodlong-termhealth.Sproutsarevegetablesintheirnewestform.
Dietsthatloweryourriskofcancerincludeeatingfoodsthatarelowinsaturatedfats.Seekoutfoodsthatarehighinunsaturatedfatsormonounsaturatedfats.Consumemorefiber.Eatdarkleafygreenvegetables.Alfalfa,clover,broccoli,wheatgrass,sunflower,andbuckwheatsproutsareallexamplesofdarkleafygreenvegetablesthatarealsogoodsourcesoffiberandothermacronutrients.Theyareawonderfulsourceofchlorophyll,thecomponentthatmakesleavesgreen.
Beanandlegumesproutsareagoodsourceofproteinfordiabetics.Sproutedbeansandlegumesareeasilydigestedandtastegreat.Theyarelowinfatandhighinfiber.Thecarbohydratesthatarefoundinthesefoodsarethegoodcarbs,thetypesofcarbswewantinourdailydiets.
Therearemanysproutsthataregluten-free.Itisactuallyeasiertodiscussthefewthathavegluten.Anyofthehardwheat-derivedgrains–wheat,barley,rye,spelt,andtriticale–containgluten.Oatsareoftenprocessedinthesamefacilityasgluten-containinggrainsandcanbecomecontaminatedwithglutenduringprocessing.Also,somepeoplearesensitivetothepeptidesintheproteinsthat
makeupoats.Quinoa,amaranth,andmilletarenon-wheatgrainsanddonotcontaingluten.Andleafygreens,shoots,legumes,andbeansaregluten-free.Choicesaboundwithsprouts!
Aheart-healthydietincludeseatingmorevegetables,especiallythedarkleafytypes–likesprouts!Wholegrainsthatareagoodsourceoffibercanhelpwithbloodpressure,andsproutedgrainsareaverytastyoption.
Weight-lossdietscanusesproutsforthefeelingoffullnesswithouttheextracalories.Sproutsarehighinfiber,andbeansandlegumescantakeawhiletodigest,keepingyourdigestivetractbusywithoutsendingthose“Feedme!I’mhungry!”signals.Whenyouarehungry,turntonutrient-richsprouts.
Low-carbdietfollowerscanfeelgreataboutconsumingsproutsbecausetheyarethegoodcarbs–thetypesofcarbsthatyourbodyneedsandwilluseupandnotstoreasextrafat.Unprocessed,wholecarbsarenecessaryforthebody’scontinuedgoodhealth,andsproutsofferjustthat.
SPROUTINGFORLIFEWhoelseeatssprouts?Anyoneandeveryonewhowantstoeatfresh,homegrownvegetables.Peoplewhoenjoyeatingalittlebitofdarkleafygreenveggiesorthosewhoenjoythecrunchy,sweettasteofsproutedbeansandlegumes.Peoplewhojuiceoftenfindthemselvesgrowingquantitiesofsproutstoaddthatextraboosttotheirconcoctions.
Demographicsshowthatsproutersarealmostequallysplitbetweenmaleandfemale.Therearemanyhouseholdsthathaveonefamilymembersproutingandnoothers.Eventuallytheothersconvert,evenjustonceinawhile,tosharethosetastybites.Sproutersareageless,butthereisanabove-averageconcentrationofsproutersintheirfortiesandfifties.
Sproutsareagreatfoodchoiceforstudentslivingindorms;peopleinnursinghomesorassistedlivingfacilities;peoplelivinginortravelingbyboatormotorhome;peopleonvacationorpeoplewhowork;peoplewholiveinsmallapartmentsorpeoplewholiveinhousesthathavemanysquarefeetorjustafew.Sometruckdriversenjoytakingtheirsproutersontheroadsothattheygetfreshveggieswhilehaulingloads.Sproutingcanhappenanywhere.
Vegetarians,vegans,andrawfoodistsaresprouters.Butpeoplewhoenjoyred
meat,poultry,andfishcanalsofindthemselvessprouting.Thesefreshnewvegetableslendthemselvesveryeasilytomanydifferenttypesoffoodsfromvariousethnicbackgrounds.Sproutsonahamburgeraffordatastyalternativetolettucethatwasgrownperhapshundredsofmilesaway.Abeansproutedsaladservednexttotenderfishfilletsdeliversacontrastoftasteandtexture.
Enjoyedasaneverydayfood,sproutsneverbecomeboring.Eatenbythemselvesortogetherasanaccompaniment,theyareperfectformealsandsnacks.Andyoucansproutforyourself,ortosharewithfamily,friends,neighbors,andcoworkers.Comeandjoinmeonthiswonderfullygreenandfreshadventure!
SPROUTINGISANADVENTURETHATBEGINSWITHASEED,SOMEWATER,ANDYOU.
WHATISSPROUTING?Asproutisagerminatedseed.Germinationisbothaphysicalprocessandaseriesofchemicalreactionsinwhichthedormantseedabsorbswaterandturnsintoalivesprout.Themostimportantstepinsproutingisthesoakingprocess.Duringsoaking,theseedabsorbswater.Thewaterdiffusesthroughtheseedcoatintotheembryo,causingtheseedtoswell.Youcansometimesactuallyseethisbyobservingthecrackedseedcasingaftersoaking.
Germinationofseedswiththecorrectamountofwaterandoxygen,andattherighttemperature,resultsinthechemicalreactionknownasrespiration,inwhichenergyisreleasedfromglucose(simplesugar)byaseriesofchemicalreactions.Thesugarbreaksdownintocarbondioxideandwater,andoxygenisusedduringtheprocess.Respirationreleasesenergyfromfood–inthiscase,fromthesugar.
Theformulaforaerobicrespirationis:Glucose+Oxygen=Water+CarbonDioxide+AdensoineTriphosphate(ATP)
ATP,orenergy,isusedbytheseedtostartdevelopingandgrowingintowhatwillbecomeaverydeliciousandnutritioussproutinafewdays’timeasplantcellsduplicate.Everythingaseedneedstobecomeasproutisrightthereintheseed.Itonlyneedstheabsorptionofwaterattherighttemperaturetochangefromaseedtoasprout.
Whatweseeinsproutslikealfalfa,radish,andcloverarenotleavesbutarecalledcotyledons.Thefirsttrueleavesoftheplantdonotappearforseveralweeks,aroundday25.Thesproutswiththecotyledonsarewhatwewilleat.Grasses,ontheotherhand,donothavecotyledonsbutgrowupwithinahollowstructure,acoleoptile.Soonafteritrisesabovethesoilline,thetrueleafappearsasabladeofgrass.
Plants,evenintheearlysproutstage,produceachemicalcalledchlorophyll.Thisiswhatmakesleavesgreen.Theyusethechlorophylltocaptureenergyfromthesunandareabletosynthesizecarbohydratesfromcarbondioxideandwaterinaprocesscalledphotosynthesis.
Oneofthereasonsweeatleafygreensproutsforourdietsand/orjuicethegrassesistogetthechlorophyllfromthesproutorgrass.
Allofthishappensinjustafewdays’time.Withthesoakingoftheseedsandthecycleofrinsinganddraining,wecanfosterthecorrectenvironmentforseedstosprout.Asenzymeshelpfacilitatethegrowthofthesprout,theyalsohelpcreatethemacro-andmicronutrientsthatourbodiesneedtoworkproperly.
Sproutingismorethanthesumofitsparts.Itismuchmorethanthegerminationofaseedthroughaphysicalprocessandchemicalreactions.Itcangreatlyenhanceournutritionbyofferingafreshandtastyalternativetoourdiets.Itcanbecomeafamilyactivitythatbringseveryonetogether.Peoplecanconnecttoeachotherthroughsprouting.Manypeoplefeelthattheyaretheonlyonesintheirentirecommunitywhosprout,onlytofindoutbysomechancethatthereareothersnearthem.Itisanadventurethatbeginswithaseed,somewater,andyou.
PARTI:WHATYOUNEEDTOSTARTSPROUTING
CHAPTER2:CHOOSEYOURSPROUTERSPROUTERSARESPECIALIZEDDEVICESDESIGNEDTODOTHEWORKOFSPROUTING.THESEARETHETOOLSTHATYOUCANUSETOHAVEAGREATSPROUTINGEXPERIENCE.YOUCANGETTHEJOBOFSPROUTINGDONEWITHTHERIGHTEQUIPMENT.THEREARETHREEPRIMARYMETHODSOFSPROUTINGANDTHEIRVARIATIONS:THEJAR,THEBAG,ANDTHETRAY.WEWILLALSOEXPLOREAUTOMATICSPROUTING,WHICHISATYPEOFTRAYSPROUTINGUSINGANELECTRICMACHINE.
EACHMETHODHASITSOWNBENEFITS.EACHMETHODHASITSOWNFANS.
SOMESEEDSCANONLYBESPROUTEDUSINGAPARTICULARMETHOD,BUTWITHMOSTSEEDSYOUHAVEACHOICE,SOITWILLCOMEDOWNTOPERSONALPREFERENCE.YOUMAYENDUPLIKINGONLYONEWAYOFSPROUTINGANDDECIDENOTTOUSEANYOTHEROPTIONS.ORYOUMAYENDUPPICKINGANDCHOOSINGTHEWAYYOUSPROUTDEPENDINGUPONWHATYOUARESPROUTINGORWHEREYOUARELOCATED.EXPERIMENTWITHTHEDIFFERENTSPROUTERSFORYOURSELFANDFINDONEORMORETHATAREBESTSUITEDTOYOU.
JARSPROUTEROneofthemostwidelypopularmethodsofsproutingistheglassmasonjar.Itisanaffordableandeasywaytobegin.Infact,itisoftenthefirstmethodofsproutingformanypeople.Foundnewingeneralmerchandisestores,masonjarscanalsobepurchasedusedatgarageandyardsales,rummagesales,fleamarkets,andcollectibleshops.
Youcansoakandsproutseedsallinthesamejar.Andnowtherearedifferentwaystomakejarsproutingeveneasier.Becausethismethodhaslessaircirculationthanotherwaystosprout,usingastainlesssteelscreenorplasticmeshlidhelpswithproperdrainageandkeepstheaircirculatingmorethaniftheopeningwerecompletelycovered.Masonjarsproutingisapopularmethodtousebecauseglassisamorenaturalproductthantheplasticfromwhichmanysproutersaremanufactured.
Therearesomedrawbackstosproutingwithjars,however.Thebiggestoneisthelackofair,whichcreatestheperfectenvironmentforgrowingmoldandmildew.Thiscanbemitigatedwiththehelpofstainlesssteelscreensandplastic
meshlids.Thesetoolsalsohelpwithdrainagewhenthejariscorrectlypositionedtoletthewaterfromrinsingflowout.
Notallseedscanbejarsprouted.Thelargerones,suchassunflower,buckwheat,peashoots,andthegrasses,allneedtobedoneinatraysprouter.Arugula,cress,flax,andchiadonotsproutatallinjarsbecausethegel-likesubstancethatsurroundstheseedinthepresenceofwaterdoesnotallowthemtosproutproperly,sotheyjustrot.
Ifyoulookoutsideyouseegrass,trees,shrubbery,andflowersthatallbeganassomesortofseed.Theygrowupstraightandtall.Seedssproutedinjarsdonotgrowupstraightandtall,asMotherNatureintended.Jarsproutingpreventsthisfromhappeningandthesproutsgrowaroundeachotherinatangledball.
Thisisnottosaythatsproutingcannotbedoneinjars.Thesmallleafygreensprouts,beans,andgrainscanbesproutedinjarsverynicely.Forsome,itistheonlywaytosprout,anditisamethodthathasservedthemwellwiththeirfavoriteseeds.
Ifyougothisroute,chooseawide-mouthmasonjar.Thiswillallowmoreandbetteraircirculationaroundthesprouts,whichwillhelpprotectthemfrommold.Also,ifyouchoosetouseastainlesssteelscreenorplasticmeshlid,thesetoolsaremanufacturedtofitawide-mouthmasonjar.
Ifyouuseascreen,thescreenreplacestheflatpartofthelid-and-ringclosureforcanning.Youwillneedtoprovidetheringandusethescreeninplaceoftheflatlid.Theplasticmeshlidisboththelidandtheringinonepiece.Thereisnoneedtosupplyanythingelse.
BASICDIRECTIONS:Soaktheseedsovernightinthejarandinthemorningdrainoutthewatersothatyouhaveonlywetseedsinthejar.Rinsewithfreshwateranddrainthatout.Rinseanddraintwotimeseachday,onceinthemorningandonceintheevening,makingsureyoudrainoutalloftheexcesswatersothatyouareleftwithonlywetseeds/sproutsinthejarandnostandingwater.Whileyouarerinsingthesproutsrememberthatyouarethesproutfarmer,thatyouareeverythingtothosesprouts.Inessence,youareMotherNatureforthem.Donotrushthroughtherinsingprocess,butallowthemsometimetosoakupthewater.Sproutsliketotakebaths;itmakesthemfeelinvigorated,refreshed,andreadyto
grow.Goandbrushyourteethorcombyourhairtogivethemafewmomentsinthewater.
Oncethesproutsaremature,youcaneatthem.Oneofthebenefitsofjarsproutingisthatyoucanstorethesproutsinthejarintherefrigerator.Simplycoverthetopwithanairtightlidandthesproutscanstayfreshforaboutoneweek.Givethemanicebatheveryfewdaysanddrainwell.Asystemoftwojarsthatalternatebetweengrowingsproutsandstoringsproutswillallowyoutoeatfreshsproutseveryday.
Cleaningthemasonjarisassimpleaswashingitwithwarmsudsywaterandrinsingwithhotwater.Thesearedishwasher-safeevenwhenusingthepot-scrubberorsanitizecycles.
THEEASYSPROUTERTheEasySprouterisavariationonjarsproutingthatmakesthissystemworkmuchbetter.Ithasanoutercontainerandasmallerventedinnercontainerthatcreatesaircirculationtodecreasethechancesofgrowingmoldandmildewwhilecultivatingfresh,great-tastingsprouts.
Everythingyouneedtosproutishere.Thereisameasuringcupformeasuringthedryseedsbeforesprouting.Itcanalsobeusedformeasuringmaturesproutstogetreadyforsprout-relatedrecipes.Youcansoaktheseedsintheinnercontainerandjustpullitouttodrainandrinse.Thesystemcomeswithtwolids–ventedandnon-vented–forsproutingandforstoringthematuresprouts.TheEasySprouterusesthenaturalheatgeneratedbythegrowingsproutstokeepthemwarmandmoistenoughtogrowwithoutneedinganexcessiveamountofrinsinganddraining.
Travelingwithsproutsisnotalwaysaneasytask,butthismethodofsproutingchangesthat.Takeyoursproutsontheroadwithyoutoworkorplayorfaraway.TheEasySprouterwasdesignedtobeaself-containedunitthattravelseasily,sothereisnoexcusefornothavingfreshsproutswithyoueveryday,evenifyouarenotnearyourownhome.
BASICDIRECTIONS:Aftermeasuringtheseedsinthemeasuringcup,putthemintotheventedinner
containerandputthatintothesolidoutercontainer.Fillthecontainerwithwatertosoaktheseedsovernight.Inthemorning,liftouttheinnercontainerandletthewaterdrainaway.Discardthesoakingwater.Rinsetheseeds/sproutswithfreshwaterandputtheinnercontainerbackintotheoutercontainer.Dothistwotimeseachday,onceinthemorningandonceintheevening,makingsureyouleaveonlywetseeds/sprouts.ThereshouldbenostandingwaterintheEasySprouter.Whileyouarerinsingthesprouts,rememberthatyouarethesproutfarmer,thatyouareeverythingtothosesprouts.Inessence,youareMotherNatureforthem.Donotrushthroughtherinsingprocess,butallowthemsometimetosoakupthewater.Sproutsliketotakebaths;itmakesthemfeelinvigorated,refreshed,andreadytogrow.Goandbrushyourteethorcombyourhairtogivethemafewmomentsinthewater.
Inafewdays’time,thequart-sizedcontainerwillhavematuresproutsreadytoeat.Storingmaturesproutsiseasytodoanddoesn’trequireanythingotherthantheEasySprouter.Youcanstoretheminthesprouterintherefrigeratoruntilyouarereadytoeatthem.AsystemoftwoEasySproutersthatalternatesbetweengrowingsproutsandstoringsproutswillallowfreshsproutstobeeateneveryday.
Itiseasytouseandeasytoclean.Usingthetoprackinthedishwasherandahotwaterrinse,orawashinginthesinkwithwarmsoapywater,keepstheEasySprouterreadyforusewhenyounextwanttosproutsomeseeds.
HEMPSPROUTINGBAGSproutingbeans,legumes,andgrainsinahempsproutingbagisarefreshingendeavor.Thehempbagisabletokeepthesproutsmoistenoughbetweenrinseswhilesimultaneouslyallowingaeration.Youcansproutwiththebagandnotworryaboutmoldormildewbuildingupbecausethefibersallowforaircirculation.
Hempmaterialiswellknownforitsstrengthanddurability.Itwillnotloseitsshapeevenafterrepeateduse,anditwilltypicallysoftenovertime.Itisalsonaturallyresistanttomoldwhenusedcorrectly.Flaxhasthesamequalitiesashempandalsomakesnicesproutingbags.
Hempsproutingbagsareeasytouseandportable,too.Takebagswithyoutoworkforfreshsproutsatlunchtimeorasnackbreak.Packthemonyournexthikeorbikeride.Theygoanywhereyougoandprovideanourishingfoodsource.Youcaneatthematuresproutsdirectlyfromthebag.
Generally,beans,legumes,andgrainswillaboutdoubleinsizeaftersprouting.Ifyouwant1cup(50g)ofmaturesprouts,startwith1/2cup(50g)ofdryseedorgrain.Soaktheseedsinajarorbowlofwaterovernight.Youwillneedmorethanthreetimestheamountofwaterasseedbecausethesetypesofseedabsorbalargequantityofwatercomparedtotheirsize.
BASICDIRECTIONS:Preparethebagbysoakingitinwaterforafewminutes.Thiswillgetitreadyfortheseeds.Pourthesoakedseedsintothebagoverasink.Letthewaterdrainout,thenrinsewithfreshwater,andallowthatwatertodrainout.Pullthedrawstringclosed,andthenhangthebagsomewheresoitcandrip.Alwayshangthebag;neverputitonaflatsurfacelikeaplate,counter,ordishrack.Ifthebagliesonaflatsurface,theseedswillrot.
Rinsetheseedstwotimeseachdaywithfreshwater,onceinthemorningandonceintheevening,allowingthewatertodrainout,andthenhangtodrip.Afteryouhaverinsedtheseeds,youcanmassagethebag.Themassagingactionpreventstherootsfromtakingholdofthebag’sfibersandhelpswithaircirculation.
Whileyouarerinsingthesproutsrememberthatyouarethesproutfarmer,thatyouareeverythingtothosesprouts.Inessence,youareMotherNatureforthem.Donotrushthroughtherinsingprocess,butallowthemsometimetosoakupthewater.Sproutsliketotakebaths;itmakesthemfeelinvigorated,refreshed,andreadytogrow.Youcanputthebaginasinkorbowlofwaterandletitstaythereforaminuteortwotosoakupthewaterinsteadofrunningthetapwater.
Youcanstorethematuresproutsinthebaginthefridge.Whiletheyareinthefridge,rinsethemeveryfewdayswithfreshwater.Anicebathkeepsthemaliveandhealthyandpreventsthemfromdryingout.
CARINGFORYOURHEMPBAGHempsproutingbagscanlastformanyyearsofcontinuoususewhencaredforproperly.Aftereachsproutingsession,youcansimplyrinsethebaginhotwater,hangittodry,andthenstartalloveragain.Ifyoufeelyouneedtowashit,useamildsoap,somethingyoumightuseforababy’sclothes–there’snoneedfordetergent.Washinwarmsudsywater,rinseinhotwater,andhangtodry.Dryingoutsideinthesunwillhelpkeepbacteriaaway.
Stainingofthebagisnatural;thestaincomesfromtheseedsandnotmoldormildew.Dyeingclothwithvegetablesisanold-fashionedprocessthatwasoncewidelyused.Dryingthebagsinthesunlightorboilingtheminwaterwillhelplightenthestainnaturally.
SPROUTINGTRAYSTraysproutingisaveryeasywaytosproutandtherearemanydifferentbrandsoftraysproutersavailableonthemarket.Professionalsproutgrowersandwheatgrassgrowersusethetraymethodofsprouting.Theyallhavesomesimilarattributes,butyoushouldalwaysfollowthemanufacturer’sdirections.
Mosttraysproutersaremadefromplastic.Somebrandsarerectanglesandsomeareround.Therearethosethatstackandtherearetraysproutersthatareonelayer.Traysprouterscansproutawidevarietyofseeds,beans,andlegumesconvenientlyandquickly.Thetraysthemselveshaveholesinthebottomtoletthewaterdrainoutandforaircirculation.Lookfortraysthataremadefromfood-gradeplasticandareBPA-free.
Thesesproutersworkonthegreenhouseeffectprincipleandcomewithlidsorclosedsystemswithventilationtokeepinthemoisturesothatthenewsproutscangrowwithoutdryingoutbetweenrinsingcycles.Sproutingintraysallowstheseedstogrowstraightupandtall,thewayMotherNatureintendedplantsofallsortstogrow.Forasmallamountofspace,avolumeamountofsproutingcanbedonethatguaranteesfreshsproutscanbeeatenonadailybasis.
BASICDIRECTIONS:Soaktheseedsinajarorbowlofwaterovernight.(Sometraysproutersdonotrequireanovernightsoak.)Pourtheseedsintothesprouteroverasink.Letthewaterdrainout,thenrinsewithfreshwaterandletthatwaterdrainoutsothatyouhaveonlywetseedsinthetray.Putthelidonthetray.Rinseanddraintheseedstwotimeseachday,onceinthemorningandonceintheevening,drainingouttheexcesswater.Whileyouarerinsingthesprouts,rememberthatyouarethesproutfarmer,thatyouareeverythingtothosesprouts.Inessence,youareMotherNatureforthem.Donotrushthroughtherinsingprocess,butallowthemsometimetosoakupthewater.Sproutsliketotakebaths;itmakesthemfeel
invigorated,refreshed,andreadytogrow.Singthemalittlesong.
Washthesprouterinwarmsudsywaterandrinsewithhotwater.Somearedishwasher-safeonthetoprack,butcheckthemanufacturer’sdirectionsbeforeattemptingthis.Thehullsfromtheseedsoftengetstuckintheholesofthetray.Agentlescrubbingwillreleasethem,butifthatdoesnotworkanopenedpaperclipcanbeusedtopoptheholesclear.
Sometraysprouterscanbeusedtostorethematuresproutsintherefrigeratoruntiltheyareeaten.Withothers,youneedtotakethematuresproutsoutandstoretheminadifferentcontainer.
TERRA-COTTACLAYSPROUTINGTRAY
Usingaterra-cottaclaysprouterispossiblythenicestwaytosprout.Theclay’sabsorbentqualitiesmimictheconditionsofsoilandhelpkeepthesproutshydratedandventilatedthroughoutthedaybetweenrinsings.Italsokeepsthesproutscoolerastheirtemperaturerisesduringthegrowingprocess.
Chooseaclaysprouterthatislead-freeanddoesnotcontaincadmium.Youneedtolookforuntreatedandunglazedclayforthesprouts.Alead-freeglazedtrayatthebottomtocatchthewaterdrippingsiscommon,butthetraysforsproutingshouldnotbeglazed.
Thismethodofsproutingcanbeusedforallseeds,includingthetinyleafysproutslikealfalfa,clover,radish,andbroccoli.Beansandlegumeslikethetrays.Youcanusethemforsunflower,buckwheat,andpeashoots.Althoughwheatgrassandbarleygrasswouldgrowfineinthetrays,theyareusuallysmallinsizeandwillnotgrowalargeamountofgrassorenoughtogetevenanounce(30ml)ofjuice.
Theclaysproutertrulyexcelsatsproutingthegelatinousseeds–chia,cress,arugula,andflax.Theseseedsformagel-likesacaroundtheseedinthepresenceofwater.Theclayactslikesoilandabsorbsthegooeymaterialsothattheseedscansproutasusual.
Ifyouareusingthetraystosprouttheseseeds,donotpresoakthem.Whenwet,theseedsaredifficulttomanage.Sprinklethemonthetraydryandrinsewithfreshwater,lettingthewaterdrainoutsothatyouareleftwithwetseedsinthetray.Rinseanddraintwotimeseachday,makingsureyoulettheexcesswaterdrainout.
BASICDIRECTIONS:Forgelationousseedslikechia,arugula,flax,cress,andpsyllium,sprinklethe
dryseedsontothealreadysoakedtray.Forotherseeds,soakyourseedsinajarorbowlofwaterovernightasusual.Then,soakthetrayinwaterforabout15to30minutes,sothatitcanabsorbwater.Pourthesoakedseedsintothetray,lettingtheexcesswaterdrainout.Thishappensslowlybecausesomeofthewaterwillpassthroughthetray.Youcandothisinasinkandletitsitforafewminutesuntilallofthewaterhasdrainedout.Nowrinseagainwithfreshwater,lettingalloftheexcesswaterdrainawaysothatyouareleftwithonlywetseedsinthesprouter.Putthelidonthetray.Thelidhelpscreateagreenhouseeffectandkeepseverythingmoistandfromdryingout.Rinsetheseedstwotimeseachday,onceinthemorningandonceintheevening,beingcertaintolettheexcesswaterdrainoutsothatyouonlyhavewetseedsorsproutsinthetray.
Ifyourterra-cottaclaysproutercomeswithseveraltrays,thenyoucanstartanewtrayeachdayoreveryotherdaysothatyoucreatearotationoftrays.Thiswillallowyoutohavefreshsproutsonacontinuousbasis.
Whenthesmallleafygreensproutsaremature,takeoffthelidandputthetrayinasunnyspot.Donotusedirectsunlight;anyordinarydaylightthatcomesintheroomisfine.Theywillgreenupwithchlorophyllinafewhours.Whenthelargerleafygreensproutshitthetopofthelid,takeitoffandletthemsproutafewdayslonger.Theywillnotdryoutbecausetheirrootsystemisnowlargeenough.
Youcanuseasoftscrubbrushtocleanthetraysaftersprouting.Sometimesthetinyholesgetfilledupwiththeleftoverseeds.Useanunbentpapercliptopopthemthroughsothattheholesareemptyandreadyforthenextbatchofseeds.
WHEATGRASSANDBARLEYGRASSTRAYSHomegrownwheatgrassandbarleygrasscanbedoneeffectivelyandeconomicallyandaffordsafreshnessofgrassthatissecondtonone.Drinkingthejuicefromwheatgrassorbarleygrassthatyouhavegrownyourselftastesgreatandgivesyourbodythenutrientsandchlorophyllitneedstoworkandfeel
better.Thisprocessdoestakeacommitmentoftimeandspace,butintheendyoucandrinkthefreshestwheatgrassorbarleygrassjuiceavailablebecauseyougrewityourself.
Therearetwowaystogrowthegrass–withsoilandwithoutsoil.Asidefromusingfertilizerforthenon-soilmethod,thefinalnutritionalprofilesareverysimilar,andthereisaslightlymildertastetothehydroponicallygrowngrass.Itcomesdowntopersonalchoiceforeithermethod.Agoodideamaybetogrowsomegrasseachwayandfindoutforyourselfwhichoneworksbestforyou.
Wheatgrassandbarleygrassarebestgrowninatraysprouter.Becausethebladesofgrassneedtogrowtall,theydonotdowellinjars.Thegrassforjuicecanalsobegrowninautomaticsprouters.Youneedalargeamountofwheatgrassorbarleygrasstogetasmallamountofjuice.Professionalgrassgrowershavetraysthatmeasure10x20inches(25x51cm)–theseareknownasstandardnurseryflats.Youmayhaveseensimilartraysifyouhaveevergonetoanursery.Atrayofthissizewillyieldabout8ounces(235ml)ofjuice.
Sunflowersprouts,wholebuckwheatforgreens,andpeasforshootscanalsobesproutedinthetrays.Thesproutsfromtheseseedsareoftenusedforjuicing,inwhichcaseyouneedalargeamountofsproutstoproduceasmallamountofjuice.Theycanbeeatenandarethebasisforsaladsreplacinglettuce.Thereisalmostnothingbetterthantobuildasproutsaladonabedoffresh,homegrownpeashoots.It’ssweet,crunchy,anddelicious.
Forbasichealthmaintenance,thedosageis2to4ounces(60to120ml)eachdayofeitherwheatgrassorbarleygrassjuice,1or2ounces(30or60ml)inthemorningand1or2ounces(30or60ml)intheeveningonanemptystomach,30minutesbeforeyoueatordrinkanything.Therapeuticdosagesstartat8ounces(235ml)perday.
One10x20-inch(25x51cm)traywillyieldtwotofourdays’worthofgrass.Inordertohaveacontinualsupplyofthejuiceyoumayneedtohaveseveraltraysgrowingatonetime,eachatadifferentstage,sothatyouhavearotationoftrays,someinthebeginninggrowthstage,someinthemiddle,andsomereadytojuice.Donotstartatalargedosage.Startsmalltoseehowyourbodytoleratesthejuice,thenslowlybuilduptolargerdoses.
The10x20-inch(25x51cm)trayscomewithholesandwithoutholes.The
seedsgointothetrayswithholes,andthattrayfitsintothesolidtraytoavoiddrippingwaterorsoilinthehome.Itisalsopossibletogetclearplastichumiditydomesthatfitoverthetraystocreateagreenhouseeffecttopreventthenewgrassfromdryingout.
Ifyouchoosetousesoil,useagood-qualitysoil.Thealreadymixedpottingsoilsavailableatgardencentersandnurseriesareagoodchoice.Youmaybeabletofindsoilthathaspeatmossorotheraeratorstokeepthesoillightandenablegooddrainage.Compostfromdecayingfoodorwormcompostaddedtothesoilisagreatplus.
Youcanalsochoosenottousesoil.Somesortofgrowingmediumisbeneficialwhengrowingthegrasshydroponicallybecauseitkeepsthegrassfromdryingouttoomuchinbetweenwateringsandgivestherootsaplacetogrow.Growingmediumsforgrasscomeinavarietyofforms,suchasvermiculite,perlite,coconutcoir,recycledPETplastic,andcellulosefibers.
Becausethegrassgrowsforalongeramountoftimethansproutsdo,usuallyaroundtendays,itisagoodideatousefertilizertohelpitalongtheway.Fertilizercanbeaddedduringthesoakingtime.Itcanalsobesprayedontotherootareaofthegrassafterithasbeenrinsed.Seepage48formoreinformationaboutfertilizer.
BASICDIRECTIONSFORGROWINGHYDROPONICWHEATGRASSORBARLEYGRASS:
Soaktheseedsinajarorbowlofwaterovernight.Ifyouareusingagrowingmedium,placethemediuminthetraywiththeholes.Pourtheseedsintothetray,lettingthewaterdrainout.Rinsetheseedswithfreshwaterandletthatdrainaway.Thereshouldbeonlywetseedsandthegrowingmediumleftinthetrayandnostandingwater.Placethehumiditydomeontopofthetray.Twiceeachday,onceinthemorningandonceintheevening,rinseanddraintheseeds/sprouts,makingsurethereisnostandingwater.Thegrassisreadytojuiceinabouttendays.
BASICDIRECTIONSFORGROWINGWHEATGRASSANDBARLEYGRASSINSOIL:Soaktheseedsinajarorbowlofwaterovernight.Putsoilintothetraywithholes.Youdonotneedalotofsoil,maybejust1inch(2.5cm)orso.Drainoutthewaterfromtheseedsandplantthesoakedseedsinthesoil.Covertheseedswithathinlayerofsoil,1/8inch(3mm)orso.Thiswillkeepthemfromdryingout.Keepthesoilmoistbutnotsoakingwet.Thegrassisreadytojuiceinabouttendays.
Keepthetrayscleanaftereachusebywashingtheminwarmsudsywaterandrinsingwithhotwater.Youcanusuallygettwocuttingsofgrassoutofoneplanting,soyouwouldneedtocleanthetraysafterthesecondcuttingofthegrass.Compostingthesoilifpossibleisagoodidea.
Ordinaryfruitandvegetablejuicerswillnotjuicethegrass.Thegrassbladeswillwrapthemselvesaroundthecuttingmechanismofthejuicerandwillburnoutthemotor.Wheatgrassjuicershaveanauger,whichlookslikeabigscrew.Thebladesofgrassarewrappedaroundtheinsideandthenaresqueezedtoreleasethejuice.
Wheatgrassjuicerscomeintwotypes:manualandelectric.Manualjuicersarenotasexpensiveastheelectricones,buttheytakemoretimeandenergytouse.Lookforstainlesssteelmanualjuicers,whichareeasytokeepcleanandmorehygienic.Therearemanychoicesforelectricjuicersandcarefulstudywillallowyoutofindonethatfitsyourneedsandpocketbook.
High-speedblenderscanbeusedinplaceofajuicer.Cutthebladesofgrassintosmaller1-or2-inch(2.5or5cm)pieces.Pourabout1cup(235ml)ofwaterintothecontainer,thenaddthegrass.Afterblending,youcanstrainthesolidstoproduceanice,easy-to-drinkgreenjuice.Thismethoddoesproducealotofheat
andcanoxidizethegrass.Itproducesadilutedgrassjuicebecauseoftheaddedwater.
Ifyoudonotlikethetasteofthejuice,youcanmixit.Trytomixthejuicewithothergreenleafyveggies.Trycelery,spinach,orsproutslikealfalfa,clover,orbroccoli.Radishormustardsproutswillgivethegrassalittlebitofakick.Whenyoumixthegrasswithfruititbecomeslesseffectiveforthebody.Thiscanbeagreatandsatisfyingadventure.Withpracticeandpatience,homegrownwheatgrassorbarleygrassjuicecanbeyoursreadytodrink.
THEEASYGREENAUTOMATICSPROUTINGTRAYAutomaticmachinestakesproutingtoanentirelydifferentlevelforbothnoviceandveteransprouters.Thesetoolstakeawaythedailyexerciseofrinsinganddrainingthesprouts.Theyhelpprovideacontinuoussupplyoffresh,homegrownsprouts.AquicksearchontheInternetwillshowavarietyofelectricautomaticsprouters,includingthosethatyoucanmakeyourselffromeasilyacquireditems.TheEasyGreenAutomaticSprouterusesapatentedmistingsystemtokeeptheseedsandsproutshydratedthroughoutthedaysotheydonotbecomedry.Thissystemcompletelyeliminatestheneedfortheovernightpresoakforseedsbecausetheyaremistedcontinuouslyatpredeterminedintervals.Thetwice-dailyprocedureofrinsinganddrainingisnolongerneeded.Theexcesswaterdrainsawayfromthemachinethroughholesinthetrays.
Thesystemalsooxygenatestheseeds,whichisanimportantpartofthe
germinationprocess.Evenoutdoorgardenseedsthathavebeenplantedinsoilneedoxygen.Thatiswhyseedsplantedinagardendobetterinwell-aeratedsoilsandoneofthereasonswhyearthwormsaresoimportanttogardening.
Sproutsneedthecorrecttemperaturetogrowproperly,andtheEasyGreenAutomaticSprouterhelpsmaintainthistemperature.Astheygrow,sproutscreateheatandthedailycycleofrinsinganddrainingofthegrowingsproutsnotonlyhydratesbutalsocoolsthem.Theautomaticrinsingskeepthegrowingsproutscoolandmoist.
Noticethatthewaterreservoirisinthebackofthemachineandthesproutsareinthecavityinthefrontofthemachine.Thewastewaterdrainsawayafterthemistingsothatonlyfreshwatertouchesthesproutsandnotrecycledwater.Someautomaticsproutershavethewaterreservoirbelowtheseedsandthewaterisreusedasitiscirculatedfromthebottomtothetopbythepump.Reusedandrecirculatedwaterinawarmplasticenvironmentistheperfectplacetogrowbacteria.TheEasyGreenAutomaticSprouterallowsonlyfreshwatertotouchthesprouts,notreusedorrecirculatedwater.
Thecavityofthemachinehousesthetraysthatholdtheseeds.Youcangrowyoursproutsinfivecartridges,intenjuniorcartridges,orforvolumesproutingofwheatgrass,sunflowers,buckwheat,orpeashoots,inatraythatfillstheentireinsidesectionofthemachine.
Usinganautomaticmachinedoeshaveanadditionalcostcomponentcomparedwithanyofthemanualmethodsofsprouting.Butformanypeoplethatcostcanbeoverlookedbytheconvenienceofthemethodandtheconsistentoutcomeofthesproutsduetotheregularcyclesofrinsinganddrainingthesproutsreceive.Overthelifeofthemachinewiththeamountofsproutsthatitwillproduce,theinitialinvestmentcansavemoney.
BASICDIRECTIONS:Itisalwayswisetofollowtheexactdirectionsfromthemanufacturer.Setupthemachineaccordingtothemanufacturer’sinstructions.Thiswillincludebutisnotlimitedtosettingupthecomponentpartsofthemachine,fillingthereservoirwithwater,preparingthedrainagetube,andgettingthetimerready.Oncethemachineisallsettouse,placedryseedsinthecartridgesortraysdependinguponwhatyouaresprouting.Plugthemachineintothewallsocketanditwillcommencethemistingoftheseeds.Thiswilloccuratregularlyselectedintervalsthroughouttheday.Youwillusuallyneedtofillthereservoirwithfreshwateronceaday.Nowateringanddrainingofthegrowingsproutsneedtobedonebyyou.Themachinetakesoverfromhereaslongasyoukeepthewater
reservoirfilledwithwater.
Freshmaturesproutswillbereadyinafewdays’time,oftensoonerthanwithmanualmethodsduetotheregularrinsingcycles.Usingarotationofthefivecartridgesortenjuniorcartridgeswillgiveyoufresh,tastysproutseveryday,inanamountthatyoucanconsumeonadailybasis.Whenyouhaveeatenthesproutsonacartridge,washit,andthenuseitagain.Growingavolumeamountofsproutsorgrassesinthelargertraysisalsoanoption.
Cleaningthemachineisalmostaseasyasgrowingthesprouts.Youcanusesomebleachoranygreentypeofcleanerinthewaterreservoir.Removeallsproutsfromthecavity,putthemachineon,anditcleansitself,automatically.
WHICHSPROUTERISBESTFORYOU?ASWESAWINTHEPREVIOUSCHAPTER,THEREARETHREEWAYSTOSPROUT:JARS,TRAYS,ANDBAGS.THEFIRSTTWOMETHODSHAVESOMEVARIATIONS.MANYPEOPLELEARNEDTOSPROUTUSINGAMASONJARANDSOMEOFUSSPROUTERSLEARNEDUSINGATRAY.JARLOVERSANDTRAYLOVERSAREEVERYWHERE.DONECORRECTLY,THESEWAYSOFSPROUTINGCANPROVIDEGREATAMOUNTSOFTASTYSPROUTS.SOWHATARETHEDIFFERENCES?
Jar Leafysproutsgrowaroundeachotherinatangledballofrootsandstems.Beansandgrainswiththeirshortergrowingtimesdowellinjars.
Tray Leafysproutsgrowstraightupanddownlikeanoaktree.Beansandgrainswiththeirshortergrowingtimesdowellintrays.
Bag Leafysproutsarenotsuitableforbagsprouting.Beansandgrainsdoverywellinbags.
Jar Usedtosproutbeansandgrainsforashorttime.Canalsobeusedforsmallleafygreenseeds.
Tray Usedforalltypesofseeds–beans,grains,andleafygreens.Bag Usedtosproutbeansandgrainsforashortperiodoftime.
Jar Greaterchanceformoldandmildewatthebottomofthejar.Tray Lesschanceofmoldandmildewwithgreateraircirculation.Bag Greataircirculationwithoutdryingoutthesproutsandminimalchanceofmold
ormildew.
Jar Individualjarsdonottakeupmuchspace.Tray Takesupmoreroomthanajar.Bag Bagsdonottakeupmuchroomandshouldbehung.
Jar Notallleafysproutsgettoseedaylight–justtheonesattheverytop.Tray Allleafysproutscanstretchandgrowtalltoreachthelight.Bag Leafysproutswon’tgetenoughlight.Beansandgrainsdonotneedthelightto
grow.
Jar Sproutsgetwateredfromthetopanddrainageoccursatthetopbyputtingthejarupsidedownatanangle.
Tray Sproutsgetwateredfromthetopandthewaterdrainsoutthebottom.Bag Sproutsgetwateredfromalloverandalsoreceiveanenjoyablemassage.
Jar Plasticjarsprouterstravelwell.
Tray Itisnotalwayseasytotravelwithtraysprouters.Bag Bagsprouterstravelveryeasilytoworkorplay.
Jar Cannotsproutthegelatinousseeds,grasses,orshoots.Tray Abletosproutgelatinousseeds,grasses,andshoots.Bag Cansproutgelatinousseedsontopofthebag.Notgoodforgrassesorshoots.
Youcanchoosewhichmethodworksbestforyourownsituation,andyoucanmixupthemethodsdependingonwhichseedsyouaresprouting.
CHAPTER3:SEEDS,BEANS,ANDLEGUMES…OH,MY!SPROUTINGISMOSTLYAPROCESSOFSOAKING,RINSING,ANDDRAININGSEEDS.SOMEELEMENTSOFSPROUTING,SUCHASSEEDCHOICE,SAFEFOOD-HANDLINGPRACTICES,WHICHSPROUTERTOUSE,ANDHOWTOAVOIDMOLD,CANBENEFITFROMFURTHERDISCUSSION.
ALLABOUTSEEDSAswithanyendeavor,themoreyouknow,thebetteryourproductwillbe.Thereisalottoknowaboutseed,butitisnotoverwhelmingoroverlyscientific.You’llneedtoknowaboutthebenefitsofgettingorganicseed,seedtoxins,mixingandstoringseed,andoptimalseedsproutingtemperatures.
ORGANICSEEDS
Thebesthomegrownsproutsstartwithgood-qualityorganicsproutingseeds.Whenwegrowoursproutsandeatthemwithourfamilyandfriends,wewantnutritious,great-tastingsprouts,butwealsowanttomakesuretheystartedfromorganicseed.
Farmersgrowcropstomaturityandharvestthemsothatwecaneatthevegetables.Abroccolifarmergrowsthebroccoliplantfromseedandattheendofthematurationcycleisabletoharvestabroccoliheadthatwecanpurchaseatourlocalstore.Formanyfarmers,thatistheendofwhattheydo.Buttherearefarmsthatgrowplantspastthematurationpointsothattheplantgoestoseed.
Ifweweretotakethatsameheadofbroccolipurchasedatthestoreandlookatit,whatweseeisreallyaclusterofimmatureflowers.Ifyoutakethatbroccoliandletitstayatthefarm,notharvested,eachofthoselittlebumpswouldbecomeayellowflowerandeachlittleyellowflowerwillproduceseed.Theseseedswillgobackintoplantproductiononafarm,somewillbeusedasanimalfeed,andsomewillbesoldforushomesprouters.
Farmsthatdonotfolloworganicpracticesusesyntheticpesticides,herbicides,fertilizers,andfungicides.Thesearepetroleumbased.Theplantsfromthesefarmsabsorbthesechemicals.Onfarmsthatproduceseeds,theplantisinthegroundisforanevenlongerperiodandthereisagreateropportunityfortheabsorptionoftheseadditives.
Fromthetimeofseedplantingtotheharvestingofeitherthevegetablethatgoestothestoreortheseedthatgoesbackintoproductionorintosprouting,manyapplicationsofthepetroleum-basedsyntheticadditiveshavebeenused.Plantsgrownwiththismethodoffarmingcannotfightoffbugs,weeds,ordiseaseontheirown,sotheyneedmoreoftheartificialinputs.
Organicallygrownplantsareplantedinorganicsoilandunderconditionsthatareapprovedofbylocalandfederalcertifyingagenciesusingasetofregulatedguidelines.Theseplantscanfightoffbugs,weeds,anddiseaseandstillgrowtomaturity.Itallbeginswithhealthyorganicsoilandhealthyorganicseeds.
Forushomesprouters,wewanttoeatsproutsthatcomefromorganicseedssothatwearenotingestingthepesticides,herbicides,fertilizers,andfungicidesusedonfarmsthatdonotfollowtheorganicregulations.Whywouldwewantthatstuffinsideofus?Ourpurchasingdollarsfororganicsproutingseeds
supportfarmsthatgroworganically.Together,thereareagreatnumberoffarmersinNorthAmericathatgroworganicvegetablesformarketandareinseedproduction.Oftenthesefarmsarerunbyfamiliesthatrelyonthefarmforincome,andtheyalsocreatejobs.
Seedsarespecificallyselectedforsproutingbasedupontheirhighgerminationrates.Whiletheyarebeingprocessedthroughharvestingandcleaning,sproutingseedsarehandledasiftheywereafreshvegetablelikeaheadoflettuce,incontrasttoseedsthatwillgobackintoproductiononafarmorforanimalfeed,whicharehandledlikeotheragriculturalproductsnotforhumanconsumption.Theseedsshouldbetestedforsalmonella,E.coli,listeria,andotherorganismssothatatthepointoftestingtheyarebacteria-free.
What’sthedifferencebetweenseedspurchasedatthestoreinthebulkbinorprepackaged,andseedsforsprouting?Seedsthatarespecificallyselectedforsproutingneedtobefreshbecausegerminationratesgodownwithtimeandtemperature,andsproutingseedsshouldbetestedforbacteria.Seedspurchasedinbulkbinsorprepackageddonotneedtobefreshbecausetheyareoftensoldtobecooked,andbecausetheymaybecooked,thereisnoneedtotestforbacteria.
SEEDTOXINSAllseedshavetoxinsinthem,fromthesmallalfalfaseedtowatermelonseedsandacorns.ThisisthewayMotherNatureprotectsherself.Ifseedsdidnothavetoxinsinthem,thentheywouldbedefenselessagainstsuchthingsasbacteria,fungus,andbeingeatenbyanimals.Therewouldbenofutureplants.
Toxinsaresproutedaway.Thisiswhyweareabletoeatthesproutandnotgetsick.Thesmallseedshavesmallamountsoftoxinsandthelargerseedshavegreateramountsoftoxins.Somepeopleexhibitstomachsensitivitywheneatinglargerbeanssuchasgreenpeaandsoy.Thisispartlyduetotheamountofproteinandstarchintheseseeds,whichcanbemoredifficultforsomepeopletodigest.Ifanysproutgivesyouanystomachdistressatall,thendon’teatthatsprout.Sometimesgentlycookingasproutedbeanorlegumewillhelpwithdigestion.Justafewminutesinastir-fryorhotbowlofsoupwillbeenoughtomakethemmoredigestible.Ifthesemethodsstilldonotwork,thendon’teatthatsprout.Thereareplentyofothersfromwhichtochoose.
MIXINGSEEDS
Itiseasyandtastytomixseedstogether.Contrastingseedcolorsandsizesinamixisaestheticallypleasing.Somemixeshavealmostthesamecolorsintheseedswithslightvariations,andthatlookspretty,too.Roundpeasandbeanscanbemixedwithoblongmungandadzukibean.
Thereisabitofaformulatomixingseeds.First,theseedsinthemixshouldhavesimilarmaturationdates.Mixesaresuccessfulwhenalloftheseedsarereadytoeatonoraboutthesameday;otherwise,youmaybeeatingimmaturesproutsthathavenotasteoroverlymaturesproutsthathavenonutrition.
Second,andasabonus,rawseedmixescanmakebeautifulcombinations.Darkseedswithlightseeds,largeoneswithsmallones,alldifferentcolors,andevenseedsthathavethesamecolorcanmixwelltogether.
Finally,themixshouldbetestedandtasted.Doyoulikethefeelinsideyourmouth?Dothesproutstastegoodtogether?Didyouusealittlehotradishandsomesweetcloverforcontrast?Isitalltoosweetortoospicy?
Theserules,likesomany,weremadetobebroken.Donotbeafraidofmixingseedsthathavedifferentmaturationdates.Ifitisonlybyadayorso,thenitmaynotmatterverymuch.Lentils,whensprouted,takeonlyabouttwodaystomaturation.Wheninamixwithalfalfa,clover,andradish,theywillbesproutedlongertomatchtheotherleafygreenseeds.Thetasteofthelentilsmixedwiththeotherseedsisgreatandstillnutritious.
Gelatinousseedslikechia,flax,arugula,andcressmixwelltogetherandcanbemixedwithotherseedsinsmallquantities.Ifyouaregoingtomixtheseseedswiththenon-gelatinousvariety,makesuretheyareonlyabout15to25percentofthetotalmixture.Thegel-likesubstancethatformsaroundtheseedinthepresenceofwaterwillspreadovertheotherseedsinaverythinlayerandstillallowthemtosprout.Toomanyoftheseseeds,however,andnoneatallwillsprout.
Buckwheatandsunflowermixwelltogether,butnotsomuchwithotherseedsduetotheirlongermaturationdatesandthelengthofthesprouts.Thedifferenttypesofgrainsforgrassesmixwelltogethertomakeagrassmix.Grainsthataresproutedforadayortwocanmixwithbeansandlegumesforachewy,sweetsensation.Radishesandmustardsaddabitofheatandspicetomilder,sweetsprouts.Ifyouenjoyasproutonitsown,youmaylikeitinamixwithother
seeds.Mixesarealsoagoodwaytogetavarietyofdifferenttypesofsproutsforgoodnutrition.
PUMPKIN,SESAME,SUNFLOWER,ANDNUTSSprouterseatsomeseedsbecausetheyareagoodunprocessedsourceofparticularnutrients.Goodfatsandproteinsarereadilyaccessibleinshelledpumpkinseeds,sesameseeds(hulledandunhulled),shelledsunflowerseeds,andsomenuts.Theseseedswillnotsproutintosomethingthatisgreenandyouwillnotalwaysseeanychange,buttheyhelpcompleteadietthatincludesawidevarietyofsprouts.
Shelledpumpkinseeds,shelledsunflowerseeds,nuts,andhulledsesameseedsdonothavetheiroutershellsand,therefore,willnotproducealeafygreensprout.Foreasierdigestiontheyshouldbesoakedovernightinajarorbowlofwater.Therinsingwatershouldbedrainedoutandtheseedsornutsrinsedagainwithfreshwater,withafinaldrainingsothatonlywetseedsornutsareleftwithoutanystandingwater.Inthisway,theseedsabsorbwaterandthroughthisphysicalprocessachemicalreactionstartsthatallowstheproteinstobreakdownintoaminoacidsandthefatstobreakdownintofattyacidsforeasierdigestion.
Hulledsesameseedsareayellowishwhitecolor.Unhulledsesameseedsareadarkertan.Somepeopleenjoythetasteofhulledsesameseedswhenmakingnutmilksorbutters,butitistheunhulledsesameseedsthatwillsprout.Keepitaveryshortsproutingtimeafterthesoak,aboutadayorso,ortheywillturnbitter.Eithertypeofseedmakesanicecrunchyadditiontotopsaladsorsoups.Shelledsunflowerseedsaresilverincolorandsproutinjustafewdaysintoasmallsilvery,crunchysprout.Thesearenotthelargergreensproutsyoucanharvestfromgrowingsunflowerseedsintheblackshell.Theydonothaveanychlorophyll,buttheyaddadifferenttypeofnutrition,flavor,andtexturetoanydish.Trythemwithsomeseasoningontheminsteadofreachingforchipsanddip.
Pumpkinseedsthathavebeenshelledaregreenincolorandaredeliciouswhensoakedandsprouted.Soakingthemovernightcanaidindigestion.Youcandry-roasttheseeds(notsoaked)inaskilletwithoutanyoilforseveralminutes;theywillpopastheycookandturnalittlebrown.Dressthemupwithsometamariforagreat-tastingtreattobeenjoyedbyall.Thisalsoworkswithunsoakedsunflowerseeds.
Nutswillnotsproutbutcanbesoakedovernightforeasierdigestion.Soakingoftenmakesthemabitsweeteraswell.
STORINGSEEDSSeedsshouldbestoredat60°F(15.6°C)orbelow.Storingseedsintherefrigeratororfreezerisfine.Refrigeratorsaretypicallysetabove32°F(0°C),frequentlyat40°F(4.4°C),andfreezersat0°F(-17.8°C).Eitheroneofthesemethodswillwork.Seedsstoredproperlyatthesetemperatureswilllastforaboutoneortwoyears.Germinationratesgodownwithtimeandtemperature.Storingseedsinapantryorkitchenclosetmaybringbugs(especiallyiftheyareorganicseeds),andthegerminationrateswillgodownovertime.
Youcanstoreseedsinplasticorglass.Vacuum-sealedbagsalsoworkwell.But
thetruekeytolong-termstorageofseedsforsproutingistokeepthematorbelow60°F(15.6°C).
Ifyouhaveseeds,eitheroldornew,andyouwanttofindoutwhethertheywillsprout,youcantestthem.Countout100seedsandputthemonawetpapertowel.Keepthepapertowelmoistbutnotsoakingforafewdays.Theseedswillabsorbthewaterandstarttosprout.Countouthowmanyseedssproutedandfindyourgerminationrate.If90seedssprouted,thenyouhavea90percentgerminationrate;if65seedssproutedthenyouhavea65percentgerminationrate.Youwanttokeepseedsataboutthe80percentgerminationrate.Theseedsthatdon’tsproutwillrotandthatwillmaketheonesthatdosproutrotalongwiththem.
BIGBATCHANDSMALLBATCHSPROUTINGWHICHDOYOUCHOOSE,BIGBATCHSPROUTINGORSMALLBATCHSPROUTING?ANDHOWDOESTHISAFFECTTHESPROUTINGLIFE?SOMEPEOPLEENJOYSMALLBATCHSPROUTING.BUTTHEREAREMERITSTOBIGBATCHSPROUTING,ANDTHETWOMETHODSCANBEMIXEDANDMATCHEDTHROUGHTHEWEEK.
Thesmallbatchsproutingmethodworksbestformanyfamiliesandindividuals.Thereisacertainamountoftimelyattentionthesproutsneedonadailybasis.Itneedsarhythmtokeepthesmallbatchescoordinated.SimplystartsomeonMonday,anotherlittlebitonTuesday,andsomemoreonWednesday,andbythentheonesstartedonMondayarebeginningtopeekthroughandtostarttoshowiftheyaretheleafykindofsprout.ButifMonday’sbatchalsohadsproutingseedsthatwerebeansorlegumes,thentheyareperfectforlunchandsomedinneronTuesday.Withsmallbatchsproutingthereisachancetotasteavarietyofsproutshereandsomedifferentonesthere,andtheyareallfresh.
Bigbatchsproutingworksoutbetterforothers.Thereislittletimeinthedaytopayattentiontosmallamountsofsproutsinjarsortrays.Thetimingoflargebatchsproutingmakestheprocessaneasierflow.
StartawholebunchofbeansorlegumesonFridayandyouareeatingthembyMondayandallduringtheweek,becausetheycanberefrigeratedoncetheyhavereachedmaturity.Evensproutingtheshootscanmakemoresensewhendoneinlargebatches.Sproutingspeckledpeasforshootsinlargebatchesworkswellbecausetheyareoftenthebasisofsaladsorcanbejuicedinquantity.Ofcourse,thegrassescallforbigbatchsproutingbecauseittakesalargeamountofgrasstomakeasmallamountofjuice.
Evensproutingthesmallergreenleafysproutslikealfalfa,clover,broccoli,andradish,oranyoftheleafygreenmixes,canmakemoresenseinlargerbatchesbecausetheyarethebasisforsaladsandcanbeaddedtosandwichesthroughouttheweek.
Thechoiceforbigbatchsproutingorsmallbatchsproutingisreallyachoice
oftimingandneed.Itdependsonhowyouhandleyoursproutingschedule.There’snoneedtocommittooneway;youcandosomeseedsasasmallbatchandothersasabigbatch.Theimportantthingtodo,though,istostartsprouting.
CAREANDFEEDINGOFYOURSPROUTSGrowingsproutsneedalittleattentiontogetthemtomaturityandreadytoeat.Caringforthemwillyieldabundantharvests.
LIGHTMatureplantsgrownindoorseitherhydroponicallyorinsoilusuallyneedsomesortofspeciallighting.Thereisanentireindustrydedicatedtolightingforthisuse.Differenttypesofbulbswithvariedenergyoutputsexisttogrowspecialtyhouseplants.Ifyouareinterestedingrowingfullymaturedvegetablesindoors,thattakesawholedistinctsetupseparatefromgrowingregularhouseplants.Hydroponicgrowersareespeciallyawareoflighting.Theheatfromthelampsneedstobehandledinaspecialwayandreflectorsareusedtoincreaseordecreasewhatlightisavailable.Timersareespeciallyusefulduringthegrowingstage.
Thegoodnewsforussproutersisthatanyordinarydaylightthatcomesintoaroomisfine.Thereisnoneedforanyspecialpurchaseoflightingequipment.Whentheleafysproutsarematureandreadytoeat,justsettheminasunnyroom,andinafewhourstheywillbegreenwithchlorophyll.Ambientdaylightwilltakecareoftheirneeds.
Donotputthegrowingsproutsindirectsunlightbecausethiswilleffectivelycookthemandtheywilldie.Actually,growingsproutsdonotneedanylightatall.Thecorrecttemperatureandwaterwillspurthemtostartthephysicalandchemicalreactionsneeded.Sproutsgrowninthedarkwillforcetheseedtoputoutstrongerrootsandnotgrowtallwithaleafytop.Ifgrownintoolittlelightthesproutwillgrowleggy,ortallandthin.Maturesproutswillgreenupinafewhours.Putthemoutonatableinasunnyroomafterbreakfastandtheywillbegreenenoughtoeatbylunchtime.
If,however,youaregrowingyoursproutsinadarkbasement,utilitycloset,orotherplacethatdoesnotgetsufficientdaylight,youmayneedtogetartificiallightingforthem.Thelightingpurchaseneednotbeexpensiveorexpansive.Agrowlightboughtfromthelocalhardwarestoreornurserywillsuffice.Remember,everyadditionalpurchaseyoumakeforyoursproutsasyougrowthemincreasestheoverallcostofthesproutharvest.Becausetheyarehappyto
getgreenforyouwithalittlebitoflight,thereisnoneedtomakealargeinvestment.
FERTILIZERANDGOODNUTRITIONEverythingaseedneedstobecomeasproutisrightthereintheseed.Theseedprovidesallthenutritionthenewplantneedstostartitsgrowthprocess.Asitgrowsintoamatureplant,itwillneedtopulladditionalnutrientsinthroughitsrootsystem.Wecanenhancethenutrientcontentofthetinysproutbyusingafertilizer.
Ourbodiescansynthesizetheproteinsthattheyneedaslongasweprovidethemwiththeessentialaminoacidsfromourfood.Theseaminoacidsarethencombined,likebuildingblocks,intoproteins.Wecanmakeourownfatsandcarbohydrates,too,butwecannotmakeourownminerals.
Fertilizersaddmineralstooursprouts,andwhenweeatthesprouts,wegettheminerals.Mineralscomefromtheearthandoceanwater,soweneedtohaveagoodreliablesourceofmineralsinourdietstomakeourbodiesworkproperly.Fertilizedsproutsareagreatwaytogettheseminerals.
Fertilizersareespeciallynecessarywhengrowinggrassesandthelargersproutslikesunflower,buckwheat,andpeashoots.Thesesproutstakeanextrafewdaystoreachmaturity,andusingfertilizerforthemisbeneficialtotheirgrowth.
Chooseanorganicfertilizerforyoursprouts.Thereareemulsifiedkelpfertilizersmadefromkelpfoundinthedeepoceanwaters.Therearealsofertilizersmadefromconcentratingoceanwater.Youcanusethefertilizerinthesoakingofyourseedsandaftertherinsingofyoursprouts.Theycanbeusedinsoilmethodsorhydroponicmethods.Useonlyorganicfertilizersthatareapprovedforvegetables.
Followthedirectionsfromthemanufacturertodilutetheconcentratedfertilizer.Addsomeofthefertilizertoyoursoakingseeds.Thesoakingprocessisthemostimportantpartofsproutingbecauseitisduringthesoakingthattheseedturnsfromadormantkerneloflifeintoalivingsprout.Mistthesproutswithadilutedmixtureofthefertilizerandwateraftertheyhavebeenrinsedanddrainedsothattheycanabsorbtheminerals.Ifyouaregrowinggrassortheshootsinsoil,youcanmistthesproutsneartheirrootswhiletheyaregrowing.
WATERTobecomeasprout,aseedneedswater.Attherighttemperatureandgiventherightamountofrainwater,seedscangrowonpavementandasphalt.Withtheabsorptionofwater,theseedstartsitsphysicalchangesandchemicalreactionsandbecomesasprout.Inourhomeswecanchoosewhichwaterwewillusetogrowoursprouts.
Eachhouseholdgetsitsdrinkingwaterindifferentways.Somehavewells,somerelyonmunicipalitiesandtheiruseofreservoirsandundergroundwatersources,andsomehouseholdspurchasewaterinjugsfromthestoreorhaveitdeliveredinlargeramounts.Waterwegetathomethroughourfaucetscanbefilteredornot.
Youshouldalwaysusethebestwaterthatisavailabletoyou.Thesourceshouldgiveyoufresh,cleanwater.Ifyoualwaysusetapwaterwithoutafilter,thatisfine.Youcanusetapwaterwithafilter,too.Youcanhaveawhole-housefilterorjustthekitchenfaucetfilter.Therearemanydifferenttypesoffilteringsystemsavailableforhouseholduse.Justremember–sproutsdonotneedfancyfilteringsystemstogrow.Ifsomeonetriestosellyouaspecialfilteringsystemjusttogrowyoursprouts,heorsheistryingtogetyoutospendmoney.Thereisnoneedtoinvestinnewwatersystemsforyourhomebecauseyouaresprouting.Usethewatersystemthatyouhaveavailabletoyouandyourfamily.
TEMPERATURESeedswanttosprout.Thatistheirjobandfunctionintheworld.Theyholdnewlifeinthemandundertherightconditionstheywillsprout.
IfyouthinkaboutwhatgoesonwithMotherNatureoutside,thenyoucanimaginewhataseedneedstobecomeasprout.Plantsgrowoutsideinthespringtimewhenthetemperaturesbegintohoveraround65°F(18°C).Thesoilwarmsfromthewintercold,thesunshinesformorehours,andthereismorerain.Aseedwillsproutwhenthetemperatureisrightandwhenthereisenoughmoisture.Giventheseconditions,itwillsproutevenoncementorasphalt.
Similarconditionsneedtobemetforindoorsprouting.Temperaturesneedtobenear65°F(18°C).Seedscancatchadraftiftheyareputinsproutersthatareagainstanoutsidewall,evenonethathasinsulation.Growthpatternswillbedisruptedbythedraft.Duringthecoldermonths,placeyoursprouteragainstaninteriorwall.Ifyouhaveaverycoldhomeorifyouwanttospeedtheprocessof
germinationandgrowth,tryusinganurseryseedlingheatmat.Theseprovideaverylowlevelofheatandspeedgerminationwhenplacedunderasprouter.Theycanalsodryoutthesprouts,soyoumayneedtorinsethemmorefrequentlythroughouttheday.Heatmatsarenotnecessarybeyondthegerminationstage.
SAFEFOOD-HANDLINGPRACTICESWehaveallreadnewsstoriesaboutpeoplegettingsickfromeatingsprouts.E.coli,salmonella,listeria,andotherbacteriaallseemtobelurkinginthe
backgroundwhilewearegrowingandeatingoursproutsathome.Remember,youcannotsee,smell,ortastethesebacteria.Thisisaveryrealconcernbutonethatwecanmitigateashomesprouters.
Twonecessarystepsneedtobefollowedforsafefoodhandlingwhensproutingathomebeforeyouevenbeginthesproutingprocess.First,itisveryimportanttopurchasequalityseedsthathavebeentestedforthesebacteriabythird-partyindependentlaboratories.Thesearelabsnotownedbythefarmerorthesupplier.Atthepointoftestingtheseedswillbenotedasbacteria-free.
Also,itiscriticaltowashyoursproutersverycarefullyinwarmsudsywaterandthenrinsetheminhotwater.Masonjarsusedforsproutingcanbewashedinthedishwasher.Someplasticsprouterscanbewashedinthedishwasher,usuallyontheupperrack,butitisalwaysbesttofollowthemanufacturer’sguidelines.Ifyouhavethetimeandthespace,dryyoursproutersoutsideinthesunshine.Bacteriahatesunshine.
Washyourhandsfor20secondswithamildsoapinhotsudsywaterbeforeyoutouchyourseeds/sproutseitherforrinsingorforeating.Wehumansarecapableofpickingupbacteriaalongthewayduringourday.Becausewedonotwanttoingestanyofthat,itisagoodideatowashourhandsbeforetouchingourfood,andthatincludestheseedsandthesproutsastheyaregrowing.
Youshouldusecleanfreshwaternotonlywhensoakingtheseedsbutalsothroughoutthesproutingprocess.Thesourceofthewaterisveryimportant.Mostmunicipalitiestreatwaterbeforeitgetstothehome.Wellwateruserscan
havetheirwellstestedbythelocalhealthdepartment.
Somepeoplemaywanttosanitizetheirseeds.IfyouareacommercialgrowerthisisamustandyouneedtofollowtheguidelinesputforthbytheFoodandDrugAdministration(FDA)toensurethesafetyofyourproduct.Forthehomesprouterthisisachoice.
TheFDArecommendssanitizingyourseedsaspartoftheiroutlinedsafefood-handlingprocedures.Youcandothiseasilybymixing1ounce(30ml)ofregularhouseholdbleachwith10ounces(300ml)ofwater.Soaktheseedsinthismixturefor5minutes,thenrinsethemthreetimeswithfreshwater.Afterthisprocedureyoucanbegintheprocessofsprouting.Thisisonlyarecommendation.Youcanalsouse1/2teaspoonof35%hydrogenperoxideto16ounces(470ml)ofwater.Soakfor5minutes,thenrinsewell.Remember,theFDArecommendationisforchlorinationwithregularhouseholdbleach.Testaftertestshowsthatchlorinereallyworks;otheradditives,suchashydrogenperoxideandgrapefruitseedextract,arenotmentionedbytheFDA.
Becareful,too,ofcross-contamination.Don’ttouchyoursproutsorothervegetableswhenhandlingrawmeatsuchaschicken,beef,pork,fish,oreveneggs.Trytokeepeverythingseparate.Itisalsoagoodideatowashandcleancountersbeforegoingfromonetypeoffoodpreparationtoanother.Don’tprepareyoursproutsaladwiththesamecuttingboardorutensilsusedforyourmeatpreparation.Donotdrinkorotherwiseconsumethewaterthatthesproutsaresoakedinovernight,ortherinsingwater.Thesoakingwatercontainsby-productsofthechemicalreactionsthatstartedthegerminationprocess.Itmayalsohavebacteriainit,asmaytherinsingwater.Youcanrecyclethewateronyourhouseplantsoroutdoorgarden,butitisnotforhumanconsumption.
Emphasisforthehomesproutershouldbeoncreatingconditionsthatdonotallowmoldorbacteriatogrow.Plastictraysproutersthatstackoneontopofanotheranddrainfromonetotheothercanbecometheperfectenvironmentforgrowingbacteria.Thewaterispouredintothetoptrayandthatwatertricklesdowntothemiddletrayortraysandfinallytothebottomtray.Asthewatertricklesdownitfreelyallowsbacteriatomovefromtoptobottom.Thereislittleaircirculation.Thewarmplasticenvironmentcreatestheperfectsetofconditionsforbacteriagrowthandmold.
Thebestwaytosafelyusethesestackabletraysistorinseeachtrayindividually,allowingthewatertodrainoutofthetraycompletelybeforerestackingthesprouter.Inthisway,onlyfreshwatertouchesthesproutsandbyrinsingeachtrayindividuallyaircirculationisfostered.Thismethodtakesalittlebitlongerbutisthesafestway.
Byfollowingtheseguidelinessproutingathomecanbeasafeactivitytobeenjoyedformanyyears.
SALMONELLA
E.COLI
TROUBLE-SHOOTINGSometimesoursproutsdonotfeelwellbecausethey’reattackedbyunseenfoes.Oncetheproblemisidentifiedwecantakestepstohelpthemovercometheirailmentsandreducethechanceofrecurrence.
MOLD,MILDEW,ANDCILIAHAIRSWhatisthatwhitestuffgrowingonmynewsprouts?Isitmold?Isitmildew?Somethingelse?Notallmoldismoldormildew;sometimesit’ssomethingelse.Whensproutsarethirstytheyputouttinylittlemicroscopiccellscalledciliahairs.Ciliahairsareverysmallcellsbutwecanseethembecausetherootsofthesproutsputoutsomany.Theyaretinyenoughtogetmoisturefromtheatmosphere.Thismeansthatthesproutsarethirsty.
Ifitismoldormildew,thentherewillbeahorriblydisgustingodorassociatedwithit.Ifitismoldormildew,thenitwillhaveaslightgrayorblue-graytinttoitanditwillbeslimytothetouch;thesliminesswillnotrinseaway.
Ifitisnotmoldbutciliahairs,thereisnodisgustingodorassociatedwithit.Itisnotslimytothetouchanditdoesrinseawayonlytocomebackseveralhourslater.Ifitisnotmold,itiswhiteincolor,likeanicecloudthatyoursproutscangetmoisturefrom.
Whattodo?Rinsethesproutsforalongerperiodoftime.YouareMotherNaturetothem;theycanonlygettheirmoistureifyouprovideitforthem.Soprovidethemwiththewaterthattheyneed.Ifyouarerinsingyoursproutsunderthefaucet,thensinganicelittlesongtothemforafewminutes.“Ilovemysprouts,andtheyloveme”isanicetune.Ifyouaresoakingthem,thengoaheadandbrushyourteethorcombyourhair.Givethemsometimewiththewater.Drainawaytheexcesswaterwhentheyaredonesothatyouhaveonlywetsproutsandnostandingwater.Youmaywanttorinseanextratimeduringtheday,butreally,justgivethemmoretimewiththewaterandthatshouldtakecareoftheciliahaircloud.
Moldisaproductofmoistureandtemperature.Topreventmoldfromgrowingyouneedtolowerthetemperatureofyourgrowingsprouts.Sproutscreateheatastheygrow,andthatheat,coupledwithmoisture,willpromotethegrowthof
mold.Tolowerthetemperatureyoucanputyourgrowingsproutsintherefrigeratorforseveralhourseachdayorovernight.Oryoucanpointafandirectlyatyoursprouts.Thiswilllowerthetemperatureandalsoincreaseaircirculation,twothingsthatmolddoesnotlikeatall.Youcanalsousefewerseedsinthesprouter,particularlyduringthewarmermonths.
Remembernottoeatsproutsthatyouthinkmayhavemoldormildewonthem.Discardthosesprouts,sterilizeyoursprouter,andstartoveragain.Ithappenstoallofus–newsproutersandveteransalike.Weallhavethecapabilitytogrowmoldandmildew.Moveontothenextbatchofsprouts.
MOLDONWHEATGRASS
FRUITFLIESANDGNATSDoyouevergetthosetiny,annoying,buzzingbugsaroundyourgrowingsproutsorwheatgrass?Swattingtheairaroundthetraysonlyseemstomakethemirritatedenoughtoriseasacloudbeforesettlingbackdowntoroamaroundyourtastynewvegetableforestliketheywereonarelaxingcampingtrip.Homesprouterseverywherehaveatonetimeoranotherexperiencedthetinyflyingbugproblem.
Althoughmanypeopleidentifythesecreaturescorrectlyasfruitflies,theyareoftenreferredtoasgnats.Bothgnatsandfruitsfliesaresotinythatitisdifficulttotellthemapart,buttherearedifferencesbetweenthetwobugs.
Theyarebothclassifiedasfromtheanimalkingdom,phylumArthropoda,classInsectaorder,Diptera.ThefruitflybelongstothefamilyDrosophilidae,speciesDrosophilamelanogaster.ThegnatbelongstootherfamiliessuchasMycetophilidae,Anisopodidae,andSciaridae,andtheyhavedifferentspecies,too.
Gnatscanbefoundoutdoorsandnotinourhomes.Theytendtofeedonblood,buttherearegnatsthatfeedonplantmaterialsoutside.Whatwefindinourkitchensarefruitflies.Theycomeintoourhomesonandinthefruitsandvegetablesthatwebringinside.Thefemalefruitflylayshereggsinsideanapple,forexample,afterpuncturingitsskin.Theeggsandthelarvaeareinvitedintoourkitchens.Fruitsfliesdonotcomeonthesproutingseeds.Oncetheybecomeadultfruitfliestheydriftovertooursprouts,attractedtothelocationbythemoist,warmatmospherethatwehavecultivatedtogrowthem.Andtheyflyaroundandmakeusmiserable.
Whatcanyoudoaboutthisproblem?Youcanwashthefruitsandveggiesthatyoubringindoors,refrigeratethem,anddonotletthemsitonthecounter.Reducethetemperatureofyourgrowingsprouts.Fruitflieslikewarm,moistplaceswithlittleornoaircirculation.Putyourtraysorjarsofgrowingsproutsintothefridgeforafewhourseachdayorovernighttocooldownthesprouts.Youcanalsopointafandirectlyatthegrowingsprouts.Thefanwillmovetheairaroundandthatwillupsetthefliesandtheywillnotsettleonthesprouts.Usingalittlelessseedtohaveathinnersproutgardenalsohelpswithaircirculation.Keepmaturesproutsrefrigeratedsothattheinsectsdonothaveaplacetogather.
COMMONGNAT
FRUITFLY
STORINGMATURESPROUTSHasthishappenedtoyou?Everythingisgoingalongfinewithyoursprouting.Youhavesuccessfullysoakedthoseseedsandtheyarenowonday3ofsprouting.Actualprogressinthegrowingcyclecanbeseenasevidencedbytherootandalittlebitofasproutcomingthroughtheseedcasing.Rinsingtwotimeseachdayandkeepingthegrowingsproutsatthecorrecttemperaturehasallowedallofthistohappen,andinafewdays’timeyouwillbereadytoeatthisharvest.
Butthenyouarecalledawayandhavetoleavehomeandleavethesprouts.Oryouneglectedinyourplanningtotakeintoaccountthatyouhavetravelplansfortheweekend.Oryougetsickorsomeoneelseinyourhouseholdgetssickandeverythingistopsy-turvy.Whattodowiththosegrowingsprouts?
Rinsethem,drainthemwellsotheyarenotdampandthereisnostandingwater,covertheminanairtightcontainer,andputthemintotherefrigerator.Theywillthinkitturnedtowinterandwillgotosleepforalittlewhile.Theirgrowthwillcontinue,howeverslowly,justlikegrasscontinuestogrowatasnail’spacethroughthewintermonths.Whenyouareready,takethemoutoftherefrigerator,givethemanicebathoralittlesoakingtime,drainthemwell,andresumethesproutingprocess.Oncetheygetacclimatedtobeingwarmedupagain,theywillbegintogrow,andinafewdays’timeyouwillgetyourharvestofmaturesprouts.
Sproutsstoredthiswaywilllastforaboutaweek.Iftheyarestoredlongerthanaweek,itmaybebesttostarttheprocessalloveragain.
Thefreshmaturesproutscanbeeatenandenjoyed.Butlet’ssayyouhavealargebatchofsproutsandyoucannoteatthemallatonce.Youcanstorematuresproutsintherefrigerator.Givethemanicerinsinganddrainthemwellsotheyarenotdampandthereisnostandingwater,covertheminanairtightcontainer,andputthemintherefrigerator.Thelowertemperatureoftherefrigeratorwill
keepthemcrispandreadytoeat.Iftheyaregoingtostayinthefridgeforseveraldays,youmaywanttogivethemanicerinsinganddrainingduringthattimebecausetheycangetdehydratedandneedsomewatertofeelrejuvenatedagain.Don’tforgetaboutthem,andremembertoenjoythem.
Peoplewhodolargebatchsproutingoftenusethismethodtokeepthematuresproutsreadytoeat.Juicerswhogrowlargequantitiesofsproutsorgrassescanusetheseideastomakesuretheyhaveenoughgreenstojuicethroughouttheweek.
Ifyouhavealargequantityofeitherwheatgrassorbarleygrass,youcanjuicethegrassandthenstorethejuice.Freezethejuiceinicecubetrayssothatitcanbethawedquickly.Thismethod,althoughnotasidealasdrinkingthefreshlyjuicedgrass,canbeusedtokeepthenutritiousgreenelixirforfutureuse.
Justrememberthesproutsarethere,waitingforyou.
REMOVINGHULLSHullsaretheseedcasingsthatnolongerholdintheseed.Theyhavebeenbrokenopenbytheemergingsproutandarenolongernecessary.Onceopenedfullyanddiscardedbytheseed,hullscangetmixedupwiththematuresprouts.Theirflavorisoftenbitterincontrasttothesweetnaturaltasteofthesprout.Youcanremovethehullsbeforeeatingthematuresprouts.
Takethematuresproutsthatyouwanttoeat,puttheminabowloffreshwater,andvigorouslyswishthemaround.Thiswillallowthehullstofloattothetop.Oncethehullsarefloatingtheyareeasilyremoved.Fortheleafytypesofsproutsyoucantakeahandfulandplacethemdirectlyunderstrongrunningwaterfromthetap.Letthewaterflowontothesproutsandthehullswillfalloff.
Somepeoplehavegreatsuccessusingasaladspinner.Putthesproutsinsideofthespinnerandfillitwithwater.Letthehullsfloatoffbeforedrainingoutthewater.Onceyouhaveonlysproutsinthemeshpart,startthespinning.Morehullsshouldspinout.
Hullsareinsolublefiberandcanbeeaten.Theywillgorightthroughyou,althoughthelargerhullsonsunflowerandbuckwheatcannotbeeasilydigested.Forthesesprouts,ifthehullsdonotcomeoffbythemselvesitmaybenecessarytoremovethemmanually,hullbyhull,offofthematuresprout.Dothistomusic
ormakeitintoameditationandyouwillfindthattheworkgoesquicklyandeasily.Intheend,youwillhaveadeliciousservingoffreshgreensprouts.
TOREMOVEHULLS,PLACETHEMATURESPROUTSINFRESHWATERANDVIGOROUSLYSWISHTHEMAROUND.
SPROUTINGECONOMICSTherearemanyplaceswhereyoucanbuymaturesprouts.Severalcompaniesmarkettheirwarestohealthfoodstoresandgroceriesstores.Thesesproutscomeinclamshellpackagingandcanbefoundinthevegetableaisle.Theyarefrequentlylabeledorganicandaretypicallythemostpopularvarietyofsprouts;themostcommonarealfalfa,mungbean,clover,radish,andbroccoli.Healthfoodstoresorjuicebarsalsocarrymaturegrassforsalesothatyoucanjuiceathome.Farmers’marketshavevendorsthatsupplyfreshsproutsandthesecanbeofthemoreunusualvarieties,suchasonion,garlic,sunflower,andsnowpeashoots,offeredalongwithotherstaplesofthefarm.
Purchasingsmallamountsofmaturesproutsinstorescangetexpensiveifyoueatsproutseveryday.Ifyouaretryingtoeatmoresproutsandhavesomeatlunchandsomeatdinner,youmayfindyourselfeatingonecontainerperday.Multiplythatbythenumberofotherpeopleinyourhouseholdandthosefewdollarspercontainercanadduptoanexpensivefoodhabit,andonethatmaykeepgrowing.
Shotsofwheatgrassjuiceofabout1or2ounces(30or60ml)eachcancostseveraldollars.Inmajormetropolitanareas,singleshotsofthegreenelixircangetintoalmostdouble-digitamounts.Buyingflatsoffreshgrownwheatgrasstojuiceathomeisveryexpensive,especiallywhenyouneedavolumeamountofgrasstogetasmallamountofjuice,andyouneedtoadddeliverycostcharges.Asingleflattypicallyyieldsonlyabout8ounces(235ml)ofjuice–atwo-orthree-daysupplyforbasichealthmaintenance.Youmayneedafewflatsperpersontogetthroughtheweek.
Investinginafewsproutingtoolstoaddtoyourkitchencansavemoneyinthelongrun.Asprouter,good-qualityseeds,andwaterareallyouneedtogetthosetastynewvegetablesintoyourhomeanddiet.Onceyoufindthesprouting
methodthatworksthebestforyouandyourneeds,yoursprouterwilllastyouformanyyearstocome.
Notethat1/4cup(25g)ofatinyseedlikealfalfaorbroccoliwillyieldabout8cups(400g)ofmaturesprouts.Onecup(50g)ofleafygreensproutseatenperdayisenoughtohelpmakeachangeinyourbody.Twocups(200g)ofhardwheatseedcangrowintoanentireflatofgrasstoyieldseveralouncesofjuice.Halfacup(95g)ofdrybeansorlegumescanturnintomorethanafullcup(50g)ofsproutsandmorethanoneservingofsproutedbeansandgrainsforameal.
Thereistheconveniencefactorofbuyingthosealreadygrownsproutsatthestore.Youseethemwhileyouarebuyingyourothervegetables,putthecontainerinyourcart,andwhenyougethomeplacethemintherefrigeratoruntilyouarereadytoeatthem.Howconvenientisittogrowyourown?Soaktheseedsovernight,pourthemintothesprouter,thenrinseanddraintwotimeseachday.Inseveraldays,youhavematuresproutsreadytoeatafterjustafewminutesofyourtime.Thus,considertheeconomyofsproutingyourown:
THESPROUTERWILLMORETHANPAYFORITSELFOVERTHEYEARS.Thepriceoftheseedsperpound(454g)isjustafractionofthecostofsimilartypesofmatureorganicvegetables.Thetimeyouspendonsproutingreapstherewardofeatingyourownhomegrownsprouts.Theeconomicsofrunninganefficienthouseholdallpointtosproutingforyourselfandyourfamily.
PARTII:HOWTOSPROUT
CHAPTER4:BEANSANDLEGUMESSPROUTEDBEANSANDLEGUMESAREYOURBESTSOURCEFORPROTEIN.THEYAREQUICKTOSPROUT,RETAINAGREATCRUNCH,ANDHAVEAMILDTASTE.SPROUTEDBEANSANDLEGUMESCANALSOBEADDEDATTHELASTMINUTETOSOUPSANDSTIR-FRIESWITHOUTTAKINGAWAYTHEIRNUTRITION.LENTILS,MARROWFATGREENPEAS,SWEETGREENPEAS,MUNG,SOY,BLACKTURTLE,ADZUKI,ANDGARBANZOBEANSALLFALLINTOTHISCATEGORY.
Thelargerbeanslikesoy,greenpea,marrowfatpeas,garbanzo,pinto,andkidneycancausestomachdistressforsomepeople.Steamingthese,addingthem
tosoupsatthelastminute,orusingtheminstir-friesisoftenhelpful.Theheatbeginsthedigestionprocessandmakesthemeasieronthestomach.Ifthesecontinuetogiveyoustomachdistress,evenafterslightlycookingthem,thendonoteatthemanymoreandsticktolentils,mungbeans,andadzukibeans,whicharesmallerandmoreeasilydigested.
Beansandlegumesarealow-fatfood.Likeothervegetables,thesesproutshavenocholesterolandarealow-sodiumfood.Theydohavecarbohydrates,butthesearethegoodcarbs,theonesyourbodyneedsfromunprocessedwholefoodsources.Theyaregluten-freeandagreatsourceofmineralsandsomevitamins.Sproutedbeansandlegumesalsohavealotoffiber.Add1cup(100g)ofsproutedbeanstoyourdayatsmallintervals,ahandfulhereandahandfulthere,andyouhavesimplyandeasilyaddednutrientsandfibertoyourdiet.
HOWTOSPROUTBEANSANDLEGUMESINAMASONJARUSINGASTAINLESSSTEELSCREENORPLASTICSPROUTINGLIDGreenpeas,marrowfatpeas,andgarbanzobeansarefondofcoolertemperatures.Ifyoufindtheybecomeslimyorsluggishduringthesproutingprocess,putthemintherefrigeratorforafewhourseachday.Thelittlewintervacationwillmakethemhappyagain.
Althoughtherearehardbeansineveryvariety,beansthatdonotseemtosoftenthroughthesoakingprocessorsprouting,mungandadzukiseemtohavethehighestpercentageofunsproutedbeans.Soakingtheseseedsforalongertime–24hours,withawaterchangeinthemiddleat12hours–mayhelpdecreasetheamountofbeansthatstayhard.Rinsingthemtwotimeseachdayhelpspreventbacteriafromgrowingandallowsbetteraircirculation.
Beansdonottakelongtosprouttomaturity,abouttwodays.Astheygetolder,theybecomebitterandchewy.Youcandoatastetesttoseewhichdayyouprefertoharvestthem,butdon’tletthemgotoolong.
1Followsafefood-handlingproceduresbywashingthejarandscreenorlidinwarmsudsywaterandthenrinseinhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.
2Measureyourbeansorlegumesandputtheminthejar.
3Fillthejarwithcoolwaterfromthetap.
4Soakthebeansinthejarovernight,about8to10hours.Youcansoakthemforupto24hourswithawaterchangeinthemiddleat12hours.
5Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthebeansastheysprout.
6Screwthescreenandrimorplasticlidontothemasonjar.Pouroutthewatersothatyouareleftwithonlywetbeansinthejarandnostandingwater.
7Fillthejarwithfreshwater.Givethebeansaminuteorsoandletthemabsorbthewaterandenjoytheirbath.Pouroutthewatersothatyouareleftwithonlywetbeansinthejarandnostandingwater.Waterisnotonlynecessaryforthe
sproutingprocess,butitalsorinsesawaybacteria.
8Placethejarupsidedownatananglewiththescreenorlidonthebottomtoallowthewatertofullydrainout.Thishelpscutdownonbacteriagrowinginanystandingwater.
9Approximatelyevery12hours,atleasttwotimeseachday,rinseanddrainthebeans,makingcertainthatthereisnostandingwaterleftinthejar,onlywetseedsorsprouts.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.
10Beansarereadytoeatinaboutonetotwodays.Startcountingthedaysaftertheinitialsoak.
11Removethesproutedbeansfromthejarandenjoy.
HOWTOSPROUTBEANSANDLEGUMESINAHEMPSPROUTINGBAG
1Followsafefood-handlingproceduresbyusingcleanwaterfromareliablesourceforsoakingandsprouting;washyourhandsbeforetouchingtheseedsorsprouts.
2Measureyourbeansorlegumesandputtheminajarorbowl.
3Fillthejarwithcoolwaterfromthetap.
4Soakthebeansinthejarovernight,about8to10hours.Youcansoakthemforupto24hourswithawaterchangeinthemiddleat12hours.
5Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthebeansastheygrow.
6Preparethebagbypre-moisteningit.
7Pourthewaterandbeansintothebagandletthewaterdrainout.
8Rinsetheseedswithfreshwaterunderthetapwhiletheyareinthebag.Letthewaterdrainaway.
9Hangthebagsothatthewatercandrip.Neverputyourbagflatonasurfacelikeacounterorplate.Doingsowillcausethehempmaterialtorot.
10Approximatelyevery12hours,atleasttwotimeseachday,rinseanddrainthebeansinthebagbyrunningitunderthetap.Alternatively,youcanputthebagintoabowlofwaterandletitsitinthewaterforaminuteorso.Pickupthe
bagandletthewaterdrain.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.
11Hangthebagsothatthewatercandrip.
12Youcangiveyourseedsalittlemassagethroughthebagaftereachrinsing.Thiswillhelpkeeptherootsfromgrowingintothebag.
13Beansarereadytoeatinaboutonetotwodays.Startcountingthedaysaftertheinitialsoak.
14Removethesproutedbeansorlentilsfromthebagandenjoy.
HOWTOSPROUTBEANSANDLEGUMESINANEASYSPROUTER
1Followsafefood-handlingproceduresbywashingtheEasySprouterinwarm
sudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.
2Measureyourbeansorlegumesinthedomewithgraduatedmarkingsandpourthemintotheinnercontainer,thesmalleronethathasopeningsinthebottom.Puttheinnercontainerintothesolidoutercontainer.
3FilltheEasySprouterwithcoolwaterfromthetap.
4SoakthebeansintheEasySprouterovernight,about8to10hours.Youcansoakthemforupto24hourswithawaterchangeinthemiddleat12hours.
5Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthebeansastheygrow.
6Liftouttheinnercontainerandletthewaterdrain.Emptytheoutercontainerofanystandingwater.
7PuttheinnercontainerbackintotheoutercontainerandfilltheEasySprouterwithfreshwater.
8Givethebeansaminuteorsoandletthemabsorbthewaterandenjoytheirbath.Waterisnotonlynecessaryforthesproutingprocess,butitalsorinsesawaybacteria.LiftouttheinnercontainerandletthewaterdrainsothatyouareleftwithonlywetbeansintheEasySprouterandnostandingwater.Emptytheoutercontainerofanystandingwater.
9Approximatelyevery12hours,atleasttwotimeseachday,rinseanddrainthebeans,makingcertainthatthereisnostandingwaterleftintheEasySprouter,onlywetseedsorsprouts.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.
10TheDualContainerSystemintheEasySprouterallowsforaircirculation,whichhelpseliminatethechancesofmoldandmildewgrowth.
11Beansarereadytoeatinaboutonetotwodays.Startcountingthedaysaftertheinitialsoak.
12RemovethesproutedbeansorlegumesfromtheEasySprouterandenjoy.
HOWTOSPROUTBEANSANDLEGUMESINATRAYSPROUTER
1Followsafefood-handlingproceduresbywashingthesprouterinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.
2Measureyourbeansorlegumesandputthemintoajarorbowlofcoolwaterfromthetap.
3Soakthebeansinthejarorbowlovernight,about8to10hours.Youcansoakthemforupto24hourswithawaterchangeinthemiddleat12hours.
4Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthebeansastheygrow.
5Pourtheseedsintothetrayoverasinkandletthewaterdrainout.Rinsetheseedsinthetraywithfreshwaterandletthatwaterdrain.Thereshouldbeonlywetseedsorsproutsinthetrayandnostandingwater.
6Sometraysprouterscomewithsolidtraysforunderneaththetrayandlidstocoverthetray.Sometraysproutersstacktraysontopofeachotherandthetoptrayhasacover.Thesemethodsareusedtocreateagreenhouseeffectsothatthebeansorlentilsdonotdryoutduringthesproutingprocess.Assembleandcoveryoursprouteraccordingtothemanufacturer’sguidelines.
7Approximatelyevery12hours,atleasttwotimeseachday,rinseanddrainthebeans,makingcertainthatthereisnostandingwaterleftinthetray,onlywetseedsorsprouts.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.Donotrush;givethemsometimewiththewaterrunningoverthem.
8Beansarereadytoeatinaboutonetotwodays.Startcountingthedaysaftertheinitialsoak.
9Removethesproutedbeansfromthetrayandenjoy.
HOWTOSPROUTBEANSANDLEGUMESINATERRA-COTTACLAYSPROUTER
1Followsafefood-handlingproceduresbywashingthesprouterinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.Makecertaintheholesinthetrayareclearedandnotclogged.Youcanuseaneedleorpaperclipendtopokeoutanydebrisleftoverfromaprevioussproutingevent.
2Measureyourbeansorlegumesandputthemintoajarorbowlofcoolwaterfromthetap.
3Soakthebeansinthejarorbowlovernight,about8to10hours.Youcansoakthemforupto24hourswithawaterchangeinthemiddleat12hours.
4Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthebeansandlentilsastheygrow.
5Preparetheterra-cottaclaysprouterforsproutingbypresoakingthetrayinwaterforabout5minutes,oryoucanletitsitinwaterforupto15minutes.Thetraywillabsorbsomeofthewaterbecauseitisporous.
6Removethetrayfromthewaterandpourthesoakingbeansintothetrayoverasink.Letthewaterdrainout.Thismaytakeseveralminutesbecausetheclaywillabsorbsomeofthewater.Rinsetheseedsinthetraywithfreshwaterandletthatwaterdrain.Thereshouldbeonlywetseedsorsproutsinthetrayandnostandingwater.
7Assembleyoursprouteraccordingtothemanufacturer’sdirections.
8Approximatelyevery12hours,atleasttwotimeseachday,rinseanddrainthebeans,makingcertainthatthereisnostandingwaterleftinthetray,onlywetseedsorsprouts.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwatering
habitscancausechangesingrowthpatterns.
9Beansarereadytoeatinaboutonetotwodays.Startcountingthedaysaftertheinitialsoak.
10Removethesproutedbeansfromtheclaytrayandenjoy.
HOWTOSPROUTBEANSANDLEGUMESINANEASYGREENAUTOMATICSPROUTER
1AssembletheEasyGreenAutomaticSprouteraccordingtothemanufacturer’ssetupdirections.Thetimersuppliedcanmistandoxygenateintimeincrementsofapproximately15minutes.
2Followsafefood-handlingproceduresbywashingthetraysorcartridgesinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourcetofillthewaterreservoir.Washyourhandsbeforetouchingtheseedsorsprouts.Makecertaintheholesinthetraysorcartridgesareclearedandnotclogged.Youcanuseaneedleorpaperclipendtopokeoutanydebrisleftoverfromaprevioussproutingevent.
3Noticethatthewaterreservoirisinthebackofthemachineandthesproutsareinthecavityinthefrontofthemachine.Thewastewaterdrainsawayafterthemistingsothatonlyfreshwatertouchesthesproutsandnotrecycledwater.Someautomaticsproutershavethewaterreservoirbelowtheseedsandthewaterisrecirculatedfromthebottomtothetopbythepump.Reusedandrecirculatedwaterinawarmplasticenvironmentistheperfectplacetogrowbacteria.TheEasyGreenAutomaticSprouterallowsonlyfreshwatertotouchthesprouts.Usinganelectricautomaticsproutereliminatestheneedtopresoaktheseeds.
4Ifyouwanttousefertilizer,addittothereservoirwater.
5Wetthecartridgeswithwatersothattheseeds“stick”anddonotjumparoundfromstaticelectricity.Sprinkleanevenlayerofbeansorlegumesinacartridgeandshakethecartridgegentlyfromsidetosidetoevenoutthelayer.
6Putthecartridgeinthecavityofthemachine.Putintheotheremptycartridgesaswell,sothebean-filledcartridgeisontherightsideofthecavityandtheemptyonesaretotheleft.Movetheseedcartridgesdailyonecartridgewidthtotheleftandplacethenewseededcartridgestothefarright.Thisway,youhaveenoughsproutstoeateveryday.
7Beansarereadytoeatinaboutonetotwodays.Replenishtheemptycartridgeswithnewbeanstocontinuethesproutingcycle.
8Removethesproutedbeansfromthecartridgesandenjoy.
HOWTOSPROUTADZUKIANDMUNGBEANSDoyouenjoythebeansproutsthatyoueatataChineserestaurantorfindatasaladbar?Youcangrowtheseyourselfathome.Therearetwothingsyouneedtoremembertoaccomplishthistask:theseedsneedtobegrowninthedarkandunderpressure.Whenyougrowthebeansinthedark,theystaywhite,crispy,andsweet.Whenlightgetstothesproutsitmakesthemtougherduetotheprocessofphotosynthesis,whichcausescellulosedevelopmentandchlorophyll.Bygrowingthemunderpressureyoucausethemtogrowfatterandtheybecomeverycrunchy.
Youcanbecreativeinyourchoiceofcontainerandweightsystem.Atraysprouterwillworkfineifyoucanfashionasmallerlidthatwillfitinsidethewallsofthetrayandallowweight,suchasabrickorsomestones,tobeputontop.Anothersystemthatmayworkisabucketnestledinsideanotherbucket.Stainlesssteelorfood-gradeplasticbucketsworkbest.Donotusegalvanizedsteel.Youcanuseadarkplastictrashbagtowraparoundyourdo-it-yourselfsproutertoensurethelightstaysout.
Beconsistentinyourrinsinganddrainingbydoingthistasktwotimeseachday.Thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.
Thesesproutsarereadytoeatinfourtofivedayswhentheyareplumpandjuicy.Enjoy!
CHAPTER5:GRAINSSPROUTEDGRAINSAREAGREATSOURCEOFFIBERANDGOODCARBOHYDRATES,THEONESYOURBODYNEEDSFROMUNPROCESSEDWHOLEFOODSOURCES.THISISABOUTTHEMOSTUNPROCESSEDSOURCEYOUCANACHIEVE.GRAINSAREVERYLOWINSATURATEDFATANDSODIUM.LIKEOTHERVEGETABLES,THEYHAVENOCHOLESTEROL.THEYAREQUICKTOSPROUT,OFFERACHEWYEXPERIENCE,ANDAREMILDINTASTE.EASILYDIGESTED,SPROUTEDGRAINSCANALSOBEADDEDATTHELASTMINUTETOSOUPSANDSTIR-FRIES.AFTERSPROUTING,THEYCANBEDEHYDRATEDANDBECOMECRUNCHYAGAIN.
RINSINGTHEMTWOTIMESEACHDAYHELPSKEEPBACTERIAFROMGROWINGANDALLOWSAIRCIRCULATION.GRAINSDONOTTAKELONGTOSPROUTTOMATURITY,ABOUTONETOTWODAYS.
GLUTEN-FREEGRAINSManypeoplehaveaglutenintoleranceandcannotdigestthegrainsthatcomefromwheat,likewheatitself,rye,barley,spelt,andtriticale.Oatsareoftenprocessedinthesamefacilityasgluten-containinggrainsandcanbecomecontaminatedwithglutenduringprocessing.Also,somepeoplearesensitivetothepeptidesintheproteinsthatmakeupoats.Buttherearegrainsthatdonotderivefromwheat.Notallofthemareactuallyclassifiedasagrainbecausetheyarereallyaseed,but,grainorseed,theydonotcontainanyglutenandofferanalternativeforthoseseekingrefugefromthatparticularprotein.Theseseeds–amaranth,millet,rice,andquinoa–sproutjustatinybitbeforetheyarereadytoeat.
Amaranthgetsabitmushyinthepresenceofwater,soyoumaywanttojustrinseitinsteadofsoakingasusual.Ittakes1to3daystosprout,dependingonwhatsuitsyourtastebudsbest.
Milletisasmall,yellow-coloredseedthatmanypeopleassociatewithbirdfood.Itshouldbesoakedforabout5to7hours,andsproutedforadayortwo.Youmaynotseeasprout,buttheseedwillhavebeensoftenedbyrinsinganddraining.Milletcanalsobecooked,butcookedorraw,ithasanice,mildtaste.
Notallricecanbesproutedbecausemuchofithasbeenprocessedtoomuch.Butitispossibletofindricethatwillsprout.Itisverychewyandcanbesomewhatdifficulttodigestevenaftersoakingandsprouting.Youmaywishtocookitaftersprouting;thisway,itbecomesmorepalatableandeasieronthestomach,whileretainingitsnutritionalvalue.Sproutedriceisverysweetandflavorful.
Riceshouldbesoakedforatleast12hours,buta24-hoursoakwithawaterchangeinthemiddlemakesiteasiertosprout.Rinseanddrainthericetwiceadayforabout1to3days.Youmaywishtocookitaftersprouting;thiswillmakeitmorepalatableandeasieronthestomach,whilestillallowingittoretainitsnutritionalvalue.Sproutedriceisverysweetandflavorful.
QuinoaisanancientgrainthatcomestousfromtheIncasinPeru.Itisveryhighinusableproteinsandhasanice,nuttytaste.Quinoanowcomesinthreecolors–thetraditionalwhiteandthenewlyhybridredandblack.Mixedtogethertheyare
reallybeautiful.Youneedtolocateasproutablequinoabecausesomehavehadtheiroutershellremovedandcanonlybecooked.
Ifyoufindquinoahasastrongtasteorodor,thatisbecauseithasthecompoundsaponin.Thesaponinmakesthewaterrunsomewhatfoamy.Youcanremovethesaponinfromthequinoabyrinsingitmanytimesuntilthewaterrunsclear.
HOWTOSPROUTGRAINSINAMASONJARUSINGASTAINLESSSTEELSCREENORPLASTICSPROUTINGLIDGrainssproutquicklyandeasily.Theycanaddasweettastetoanydish,alongwithplentyoffiberandsomeproteins.
1Followsafefood-handlingproceduresbywashingthejarandscreenorlidinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.
2Measureyourgrainsandputtheminthejar.
3Fillthejarwithcoolwaterfromthetap.
4Soakthegrainsinthejarovernight,about8to10hours.Youcansoakmostgrainsforupto24hourswithawaterchangeinthemiddleat12hours.
5Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthegrainsastheygrow.
6Screwthescreenandrimorplasticlidontothemasonjar.Pouroutthewatersothatyouareleftwithonlywetgrainsinthejarandnostandingwater.
7Fillthejarwithfreshwater.Givethegrainsaminuteorsoandletthemabsorbthewaterandenjoytheirbath.Pouroutthewatersothatyouareleftwithonlywetgrainsinthejarandnostandingwater.Waterisnotonlynecessaryfor
thesproutingprocess,butitalsorinsesawaybacteria.
8Placethejarupsidedownatananglewiththescreenorlidonthebottomtoallowthewatertofullydrainout.Thishelpscutdownonbacteriagrowinginanystandingwater.
9Approximatelyevery12hours,atleasttwotimeseachday,rinseanddrainthegrains,makingcertainthatthereisnostandingwaterleftinthejar,onlywetseedsorsprouts.
Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.
10Grainsarereadytoeatinaboutonetotwodays.Startcountingthedaysaftertheinitialsoak.
11Removethesproutedgrainsfromthejarandenjoy.
HOWTOSPROUTGRAINSINAHEMPSPROUTINGBAG
1Followsafefood-handlingproceduresbyusingcleanwaterfromareliablesourceforsoakingandsprouting;washyourhandsbeforetouchingtheseedsorsprouts.
2Measureyourgrainsandputtheminajarorbowl.
3Fillthejarwithcoolwaterfromthetap.
4Soakthegrainsinthejarovernight,about8to10hours.Youcansoakmostgrainsforupto24hourswithawaterchangeinthemiddleat12hours.
5Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthegrainsastheygrow.
6Preparethebagbypre-moisteningit.
7Pourthewaterandgrainsintothebagandletthewaterdrainout.
8Rinsetheseedswithfreshwaterunderthetapwhiletheyareinthebag.Letthewaterdrainaway.
9Hangthebagsothatthewatercandrip.Neverputyourbagflatonasurfacelikeacounterorplate.Doingsowillcausethehempmaterialtorot.
10Approximatelyevery12hours,atleasttwotimeseachday,rinseanddrainthegrainsinthebagbyrunningitunderthetap.Alternatively,youcanputthebagintoabowlofwaterandletitsitinthewaterforaminuteorso.Pickupthebagandletthewaterdrain.
Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.
11Hangthebagsothatthewatercandrip.
12Youcangiveyourseedsalittlemassagethroughthebagaftereachrinsing.Thiswillhelpkeeptherootsfromgrowingintothebag.
13Grainsarereadytoeatinaboutonetotwodays.Startcountingthedaysaftertheinitialsoak.
14Removethesproutedgrainsfromthebagandenjoy.
HOWTOSPROUTGRAINSINANEASYSPROUTER
1Followsafefood-handlingproceduresbywashingtheEasySprouterinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.
2Measureyourgrainsinthedomewithgraduatedmarkingsandpourthemintotheinnercontainer,thesmalleronethathasopeningsinthebottom.Puttheinnercontainerintothesolidoutercontainer.
3FilltheEasySprouterwithcoolwaterfromthetap.
4SoakthegrainsintheEasySprouterovernight,about8to10hours.Youcansoakmostgrainsforupto24hourswithawaterchangeinthemiddleat12hours.
5Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthegrainsastheygrow.
6Liftouttheinnercontainerandletthewaterdrain.Emptytheoutercontainerofanystandingwater.
7PuttheinnercontainerbackintotheoutercontainerandfilltheEasySprouterwithfreshwater.
8Givethegrainsaminuteorsoandletthemabsorbthewaterandenjoytheirbath.LiftouttheinnercontainerandletthewaterdrainsothatyouareleftwithonlywetgrainsintheEasySprouterandnostandingwater.Emptytheoutercontainerofanystandingwater.
9Approximatelyevery12hours,atleasttwotimeseachday,rinseanddrainthegrains,makingcertainthatthereisnostandingwaterleftintheEasySprouter,onlywetgrainsorsprouts.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.
TheDualContainerSystemintheEasySprouterallowsforaircirculation,whichhelpseliminatethechancesofmoldandmildewgrowth.
10Grainsarereadytoeatinaboutonetotwodays.Startcountingthedaysaftertheinitialsoak.
11RemovethesproutedgrainsfromtheEasySprouterandenjoy.
HOWTOSPROUTGRAINSINATRAYSPROUTER
1Followsafefood-handlingproceduresbywashingthesprouterinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.
2Measureyourgrainsandputthemintoajarorbowlofcoolwaterfromthetap.
3Soakthegrainsinthejarorbowlovernight,about8to10hours.Youcansoakthemforupto24hourswithawaterchangeinthemiddleat12hours.
4Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthegrainsastheygrow.
5Pourtheseedsintothetrayoverasinkandletthewaterdrainout.Rinsetheseedsinthetraywithfreshwaterandletthatwaterdrain.Thereshouldbeonlywetseedsorsproutsinthetrayandnostandingwater.
6Sometraysprouterscomewithsolidtraysforunderneaththetrayandlidstocoverthetray.Sometraysproutersstacktraysontopofeachotherandthetoptrayhasacover.Thesemethodsareusedtocreateagreenhouseeffectsothatthegrainsdonotdryoutduringthesproutingprocess.Assembleandcoveryoursprouteraccordingtothemanufacturer’sguidelines.
7Approximatelyevery12hours,atleasttwotimeseachday,rinseanddrainthegrains,makingcertainthatthereisnostandingwaterleftinthetray,onlywetseedsorsprouts.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.Donotrush;givethemsometimewiththewaterrunningoverthem.
8Grainsarereadytoeatinaboutonetotwodays.Startcountingthedaysaftertheinitialsoak.
9Removethesproutedgrainsfromthetrayandenjoy.
HOWTOSPROUTGRAINSINATERRA-COTTACLAYSPROUTER
1Followsafefood-handlingproceduresbywashingthesprouterinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.Makecertaintheholesinthetrayareclearedandnotclogged.Youcanuseaneedleorpaperclipendtopokeoutanydebrisleftoverfromaprevioussproutingevent.
2Measureyourgrainsandputthemintoajarorbowlofcoolwaterfromthetap.
3Soakthegrainsinthejarorbowlovernight,about8to10hours.Youcansoakthemforupto24hourswithawaterchangeinthemiddleat12hours.
4Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthegrainsastheygrow.
5Preparetheterra-cottaclaysprouterbypresoakingthetrayinwaterforabout5minutes,oryoucanletitsitinwaterforupto15minutes.Thetraywillabsorbsomeofthewaterbecauseitisporous.
6Removethetrayfromthewaterandpourthesoakinggrainsintothetrayoverasink.Letthewaterdrainout.Thismaytakeseveralminutesbecausetheclaywillabsorbsomeofthewater.Rinsetheseedsinthetraywithfreshwaterandletthatwaterdrain.Thereshouldbeonlywetseedsorsproutsinthetrayandnostandingwater.
7Assembleyoursprouteraccordingtothemanufacturer’sdirections.
8Approximatelyevery12hours,atleasttwotimeseachday,rinseanddrainthegrains,makingcertainthatthereisnostandingwaterleftinthetray,onlywetseedsorsprouts.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwatering
habitscancausechangesingrowthpatterns.
9Grainsarereadytoeatinaboutonetotwodays.Startcountingthedaysaftertheinitialsoak.
10Removethesproutedgrainsfromthetrayandenjoy.
HOWTOSPROUTGRAINSINANEASYGREENAUTOMATICSPROUTER
1AssembletheEasyGreenAutomaticSprouteraccordingtothemanufacturer’ssetupdirections.Thetimersuppliedcanmistandoxygenateintimeincrementsofapproximately15minutes.
2Followsafefood-handlingproceduresbywashingthetraysorcartridgesinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourcetofillthewaterreservoir.Washyourhandsbeforetouchingtheseedsorsprouts.Makecertaintheholesinthetraysorcartridgesareclearedandnotclogged.Youcanuseaneedleorpaperclipendtopokeoutanydebrisleftoverfromaprevioussproutingevent.
3Ifyouwanttousefertilizer,addittothereservoir.
4Usinganelectricautomaticsproutereliminatestheneedtopresoaktheseeds.Wetthecartridgeswithwatersothattheseeds“stick”anddonotjumparoundfromstaticelectricity.Sprinkleanevenlayerofgrainsinacartridgeandshakethecartridgegentlyfromsidetosidetoevenoutthelayer.
5Putthecartridgeinthecavityofthemachine.Putintheotheremptycartridgesaswell,sothegrain-filledcartridgeisontherightsideofthecavityandtheemptyonesaretotheleft.
Movetheseedcartridgesdailyonecartridgewidthtotheleftandplacethenewseededcartridgestothefarright.Thisway,youhaveenoughsproutstoeateveryday.
6Grainsarereadytoeatinaboutonetotwodays.Replenishtheemptycartridgeswithnewgrainstocontinuethesproutingcycle.
7Removethesproutedgrainsfromthetraysandenjoy.
CHAPTER6:LEAFYGREENSEEDSOURDIETSOUGHTTOBERICHINFRESHFRUITSANDVEGETABLES,ANDTHOSEVEGETABLESSHOULDINCLUDEDARKLEAFYGREENS.THEDARKLEAFYGREENCATEGORYINCLUDESSPROUTSSUCHASALFALFA,CLOVER,RADISH,BROCCOLI,KALE,REDORGREENCABBAGE,DILL,FENNEL,FENUGREEK,MUSTARD,ONION,ANDGARLIC.
Thesesmallseedssproutintoapowerhouseofreadilyaccessiblenutrition.Whensprouted,theyareagreatgluten-freesourceofvitamins,fiber,minerals,andchlorophyll–thestuffthatmakesthemgreen.Somearemildintasteandothersarehotorspicy.Mostoftheseseedstakeaboutaweektosproutwhilesome–onion,garlic,dill,andfennel–needalittlebitlonger,buttheyarewellworththewait.
Sproutedleafygreensarecrunchyandeasytodigest.Theycanbeeatenasis,orinsaladsorrawsproutedsoups,andtheyaregreatforjuicingbecauseoftheirhighwatercontent.
Theyareano-fat,low-sodium,andno-cholesterolfood.Thecarbohydratestheyofferareasourceoffiber.Thisisthegoodtypeofcarbs,theonesyourbodyneedsfromunprocessedwholefoodsources.
Trytoeat1cup(50g)ofleafygreensproutsperday.Whenyoumeasureitout,itisnotalotoffoodbutcanbeenoughtomakeachange.TheAmericanCancerSocietyandotherorganizationsrecommend21/2cups(375g)offruitsandveggieseachdaytohelppreventcertaintypesofcancersandreducetheriskofheartdiseaseanddiabetes.One-thirdofacup(17g)ofleafygreensproutsateachmealmakestheamountconsumedseemevenless.
MICROGREENSMicrogreensaresproutsthathavebeengrownpastthesproutingstageuntilthefirsttrueleafappears.Theyarelargerthansproutsandhaveanappearanceclosertoaplantwithafullerleafandstem.Microgreensaregrowninsoilandtakemoretimefromseedtoharvest.
Althoughtheydonothavethesameamountofnutritionassproutsdo,theyhavemorechlorophyll–thestuffthatmakesleavesgreen.Chlorophylliswhatnutritionistswantustoconsumeforhealthydietswhentheycounselustoeatmoredarkleafygreenvegetables.Sproutsandmicrogreensbothmeetthatrequirement,andbecausemicrogreensarelargerinsizethansprouts,theyalsohavemorefiber.
Ittakesabouttwenty-fivedaystogetaseedtoamicrogreen.Notallseedsdowellasmicrogreens,butanyoftheonesintheBrassicafamily,suchasbroccoli,mizuna,mustardgreens,tatsoi,beet,radish,kale,andcabbage,makeniceonesandareoftenreadytoeatinlessthan25days.So,too,docress,basil,andarugula.Theyoftentasteliketheirmaturecounterparts–kalemicrogreenstastelikematurekale.Youcanmixtheseedsbeforeplantingsothattheygrowinagroupwithdifferentflavors.
Sprinkleseedsonsoil.Keepthesoilmoistwithgooddrainageatawarmtemperatureforseedgermination.There’snoneedforlightduringthegrowthstage.Soonyouwillseethesproutcomeupabovethesoilline.Avoidthetemptationtoeatthesprout!Thesproutwillgetbiggerandtaller.Afterabouttwenty-fivedaysitwillbereadytoharvest.Youcantastethemicrogreenasitgrowsanddeterminewhichdayyoulikebestforharvesting.Justdosobeforethefirsttrueleafarrivesforasweet-tasting,crunchygreen.Snipthegreenabovethesoillineforharvesting,thenrinseandenjoy!Donoteatanyofthesoil;youdon’twantthatinsideyourbody.Youonlywantthegreen.
HOWTOSPROUTLEAFYGREENSSproutedleafygreensmaturesomewherebetweenfiveandsevendays,shorterinthewarmertemperaturesandlongerinthecoolertemperatures.Theexceptionstothisaredill,fennel,onion,andgarlic,whichcantakealmosttwoweekstoreachmaturity.Youcandoatastetesttoseewhichdayyouprefertoharvestthem,butdon’tletthemgotoolongbecausetheirnutritionalvaluedeclinesastheygetolder.
Beforeharvestingthesesproutstheyneedto“greenup.”Byexposingthemtoanyordinarydaylightthatcomesintoaroom,theprocessofphotosynthesiswillbegintodevelopchlorophyll.Itonlytakesafewhours,forexamplefrombreakfasttolunch,toturnthemgreen.
Leafygreensproutsgrownicelyinjarsandtraysproutersthatallowthemroomtogrow.Hempbagsdon’thavethespacethatleafygreensneedandaren’tagoodoption.
HOWTOSPROUTLEAFYGREENSINAMASONJARUSINGASTAINLESSSTEELSCREENORPLASTICSPROUTINGLID
1Followsafefood-handlingproceduresbywashingthejarandscreenorlidinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.
2Measureyourseedsandputtheminthejar.
3Fillthejarwithcoolwaterfromthetap.
4Soaktheseedsinthejarovernight,about8to10hours.Youcansoakthemforupto24hourswithawaterchangeinthemiddleat12hours.
5Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthesproutsastheygrow.
6Screwthescreenandrimorplasticlidontothemasonjar.Pouroutthewatersothatyouareleftwithonlywetseedsinthejarandnostandingwater.
7Fillthejarwithfreshwater.Givetheseedsorsproutsaminuteorsoandletthemabsorbthewaterandenjoytheirbath.Pouroutthewatersothatyouareleftwithonlywetseedsorsproutsinthejarandnostandingwater.Waterisnotonlynecessaryforthesproutingprocess,butitalsorinsesawaybacteria.
8Placethejarupsidedownatananglewiththescreenorlidonthebottomto
allowthewatertofullydrainout.Thishelpscutdownonbacteriagrowinginanystandingwater.
9Approximatelyevery12hours,atleasttwotimeseachday,rinseanddraintheseedsorsprouts,makingcertainthatthereisnostandingwaterleftinthejar,onlywetseedsorsprouts.
Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.
10Leafygreensproutsarereadytoeatinaboutfivetosevendays.Startcountingthedaysaftertheinitialsoak.Dillandfenneltakeeighttotendays;garlicandonioncantakealmosttwoweeks.
11Beforetheharvest,greenupthesproutsbyexposingthemtoordinarydaylightforafewhours.
12Removethesproutsfromthejarandenjoy.
HOWTOSPROUTLEAFYGREENSINANEASYSPROUTER
1Followsafefood-handlingproceduresbywashingtheEasySprouterinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.
2Measureyourseedsinthedomewithgraduatedmarkingsandpourthemintotheinnercontainer,thesmalleronethathasopeningsinthebottom.Puttheinnercontainerintothesolidoutercontainer.
3FilltheEasySprouterwithcoolwaterfromthetap.
4SoaktheseedsintheEasySprouterovernight,about8to10hours.Youcansoakthemforupto24hourswithawaterchangeinthemiddleat12hours.
5Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthesproutsastheygrow.
6Liftouttheinnercontainerandletthewaterdrain.Emptytheoutercontainerofanystandingwater.
7PuttheinnercontainerbackintotheoutercontainerandfilltheEasySprouterwithfreshwater.
8Givetheseedsorsproutsaminuteorsoandletthemabsorbthewaterandenjoytheirbath.Waterisnotonlynecessaryforthesproutingprocess,butitalsorinsesawaybacteria.LiftouttheinnercontainerandletthewaterdrainsothatyouareleftwithonlywetseedsorsproutsintheEasySprouterandnostandingwater.Emptytheoutercontainerofanystandingwater.
9Approximatelyevery12hours,atleasttwotimeseachday,rinseanddraintheseedsorsprouts,makingcertainthatthereisnostandingwaterleftintheEasySprouter,onlywetseedsorsprouts.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.
TheDualContainerSystemintheEasySprouterallowsforaircirculation,whichhelpseliminatethechancesofmoldandmildewgrowth.
10Leafygreensproutsarereadytoeatinaboutfivetosevendays.Startcountingthedaysaftertheinitialsoak.Dillandfenneltakeeighttotendays;garlicandonioncantakealmosttwoweeks.
11Beforetheharvest,greenupthesproutsbyexposingthemtoordinarydaylightforafewhours.
12RemovethesproutsfromtheEasySprouterandenjoy.
HOWTOSPROUTLEAFYGREENSINATRAYSPROUTER
1Followsafefood-handlingproceduresbywashingthesprouterinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.
2Measureyourseedsandputthemintoajarorbowlofcoolwaterfromthetap.
3Soaktheseedsinthejarorbowlovernight,about8to10hours.Youcansoakthemforupto24hourswithawaterchangeinthemiddleat12hours.
4Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthesproutsastheygrow.
5Pourtheseedsintothetrayoverasinkandletthewaterdrainout.Rinsetheseedsinthetraywithfreshwaterandletthatwaterdrain.Thereshouldbeonlywetseedsorsproutsinthetrayandnostandingwater.Youcanuseagrowingmediumforleafygreensprouts.Linethebottomofthetraywiththegrowingmedium.Youmayneedtocutittofityourtraysize.Theseedsgoontopofthegrowingmedium.
6Sometraysprouterscomewithsolidtraysforunderneaththetrayandlidstocoverthetray.Sometraysproutersstacktraysontopofeachotherandthetoptrayhasacover.Thesemethodsareusedtocreateagreenhouseeffectsothattheseedsandsproutsdonotdryoutduringthesproutingprocess.Assembleandcoveryoursprouteraccordingtothemanufacturer’sguidelines.
7Approximatelyevery12hours,atleasttwotimeseachday,rinseanddraintheseedsorsprouts,makingcertainthatthereisnostandingwaterleftinthetray,onlywetseedsorsprouts.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.Donotrush;givethemsometimewiththewaterrunningoverthem.
8Leafygreensproutsarereadytoeatinaboutfivetosevendays.Startcountingthedaysaftertheinitialsoak.Dillandfennelcantakeeighttotendays;garlicandonioncantakealmosttwoweeks.
9Beforetheharvest,greenupthesproutsbyexposingthemtoordinarydaylightforafewhours.
10Removethesproutsfromthetrayandenjoy.
HOWTOSPROUTLEAFYGREENSINATERRA-COTTACLAYSPROUTER
1Followsafefood-handlingproceduresbywashingthesprouterinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.Makecertaintheholesinthetrayareclearedandnotclogged.Youcanuseaneedleorpaperclipendtopokeoutanydebrisleftoverfromaprevioussproutingevent.
2Measureyourseedsandputthemintoajarorbowlofcoolwaterfromthetap.
3Soaktheseedsinthejarorbowlovernight,about8to10hours.Youcansoakthemforupto24hourswithawaterchangeinthemiddleat12hours.
4Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthesproutsastheygrow.
5Preparetheterra-cottaclaysprouterbypresoakingthetrayinwaterfor5to15minutes.Thetraywillabsorbsomeofthewaterbecauseitisporous.
6Removethetrayfromthewaterandpourthesoakingseedsintothetrayoverasink.Letthewaterdrainout.Thismaytakeseveralminutesbecausetheclaywillabsorbsomeofthewater.Rinsetheseedsinthetraywithfreshwaterandletthatwaterdrain.Thereshouldbeonlywetseedsorsproutsinthetrayandnostandingwater.
7Assembleyoursprouteraccordingtothemanufacturer’sdirections.
8Approximatelyevery12hours,atleasttwotimeseachday,rinseanddraintheseedsorsprouts,makingcertainthatthereisnostandingwaterleftinthetray,onlywetseedsorsprouts.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistent
wateringhabitscancausechangesingrowthpatterns.
9Mostleafygreensproutsarereadytoeatinaboutfivetosevendays.Dillandfenneltakeeighttotendays;garlicandonioncantakealmosttwoweeks.Startcountingthedaysaftertheinitialsoak.
10Beforetheharvest,greenupthesproutsbyexposingthemtoordinarydaylightforafewhours.
11Removethesproutsfromthetrayandenjoy.
HOWTOSPROUTLEAFYGREENSINANEASYGREENAUTOMATICSPROUTER
1AssembletheEasyGreenAutomaticSprouteraccordingtothemanufacturer’ssetupdirections.Thetimersuppliedcanmistandoxygenateintimeincrementsofapproximately15minutes.
2Followsafefood-handlingproceduresbywashingthetraysorcartridgesinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourcetofillthewaterreservoir.Washyourhandsbeforetouchingtheseedsorsprouts.Makecertaintheholesinthetraysorcartridgesareclearedandnotclogged.Youcanuseaneedleorpaperclipendtopokeoutanydebrisleftoverfromaprevioussproutingevent.
3Ifyouwanttousefertilizer,addittothewaterreservoir.
4Usinganelectricautomaticsproutereliminatestheneedtopresoaktheseeds.Wetthecartridgeswithwatersothattheseeds“stick”anddonotjumparoundfromstaticelectricity.Sprinkleanevenlayerofseedsinacartridgeandshakethecartridgegentlyfromsidetosidetoevenoutthelayer.
5Putthecartridgeinthecavityofthemachine.Putintheotheremptycartridgesaswell,sothefilledcartridgeisontherightsideofthecavityandtheemptyonesaretotheleft.
Movetheseedcartridgesdailyonecartridgewidthtotheleftandplacethenewseededcartridgestothefarright.Thisway,youhaveenoughsproutstoeateveryday.
6Leafygreensproutsarereadytoeatinaboutfivetosevendays.Dillandfenneltakeeighttotendays;garlicandonioncantakealmosttwoweeks.Withelectricsproutersthistimeisoftenshorterbecauseofthemorefrequentandconsistentwatering.Replenishtheemptycartridgeswithnewseedstocontinuethesproutingcycle.
7Removethesproutsfromthecartridgesandenjoy.
CHAPTER7:GELATINOUSSEEDSTHEREAREAFEWSEEDSTHATFORMAGEL-LIKESACAROUNDTHESEEDINTHEPRESENCEOFWATER.THESESEEDSAREFLAX,CHIA,PSYLLIUM,ARUGULA,ANDCRESS.MUSTARDCANBESLIGHTLYGELATINOUS,TOO,BUTNOTASMUCHASTHEAFOREMENTIONEDSEEDS.BECAUSEOFTHEGOOEYSUBSTANCETHEYCANNOTBESPROUTEDTHEUSUALWAYINJARSORTRAYS.THEYNEEDALITTLEBITOFSPECIALATTENTIONTOGETPASTTHEGELATINOUSPHASEANDINTOTHEACTUALSPROUTING.ONCEYOUKNOWHOWTOGROWTHESESPROUTSTHEYWILLBECOMEAREGULARADDITIONTOYOURSPROUTINGSCHEDULE.
Nutritionally,gelatinousseedsareveryclosetotheleafygreensprouts.Flax,chia,andpsylliumaremildertastingsprouts.Arugulasproutshaveaverydistinctandsharptaste,justlikearugulaleavesyouwouldputinasalad.Cressissomewhatmorepepperyinflavor.
FlaxisanancientseedfromtheFertileCrescentandtheMediterraneanthathasbeenusedtoproducefibersandcanbespuntomakelinen.Flaxseedoil,orlinseedoil,ismadebypressingflaxseed.Ithasahighcontentofalpha-linolenicacid,whichisaformofomega-3fattyacidsandisusedasanutritionalsupplement.Anotherwaytogetthebenefitsofomega-3sistogrindtheseed
intoflaxmealbecausetheseeditselfisnotdigestibleinthebody.Itwillpassthroughthedigestivesystemwholeandwillswellupintheintestinesasitabsorbswater,actinglikeabulklaxative,sweepingthroughtheintestines.Besuretodrinkanextra8ounces(235ml)ofwaterwheningestingflax–eitherthewholeseedortheflaxmeal–becauseitabsorbsliquidingreatquantities.Itdoesnotcontaingluten.
ChiaisanancientseedcultivatedbytheAztecsinpre-ColumbianMexico.Itwasafoodcropthatwaseconomicallyimportant.Theseeditselfisverynutritiousandeasilydigestedbythebodywithoutfurtherprocessing.Oneounce(28g)oftheseedhas9gramsoffatandisano-cholesterol,gluten-freefood.Itisagreatsourceofdietaryfiber,cominginat11gramsperounce(28g);eachouncealsocontains4gramsofprotein.Itisagoodsourceofcalcium,too.Chiaseeds,eitherwholeorground,canbeaddedtosmoothiesorsprinkledontopofanydishtoreapthebenefitsofthisgreatnutrition.Usethemasasubstituteforflax,sesame,orpoppyseedsinrecipes.Mixedinwithwaterorjuiceitactslikeabulklaxative,sweepingthroughtheintestines.
Psylliumisbestknownforitsuseasabulklaxative,bothasastand-alonesupplementandapartofprocessedbreakfastcerealsandbreads.Arugulaandcressarefamiliargreensinsalads.Thesproutsaddaverydifferentandexcitingflavortoanydish.
HOWTOSPROUTGELATINOUSSEEDSTheeasiestwaytosproutgelatinousseedsistomixthemwithotherregularsproutingseedsinsmallquantities.Ifyouaresprouting4tablespoons(25g)ofalfalfaorclover,forexample,substitute1tablespoon(6g)ofchia,arugula,cress,psyllium,orflax.Thisway,thegelatinoussubstanceisdilutedthroughtheotherseedsandallwillsproutnormally.Gelatinousseedscanbesproutedinjarsortrayswithoutanyadditionaleffortswhenmixedwithotherregularleafygreenseeds.
Ifyouwishtosprouttheseedsbythemselves,thenyouhavethreeoptions.
Youcansprouttheminsoil,useagrowingmedium,oryoucanuseaterra-cottaclaysprouter.
HOWTOSPROUTGELATINOUSSEEDSINSOILSoilabsorbsthegooeysubstancethatsurroundstheseedwhenitgetswetandallowstheseedtosproutnaturally.Useagood-qualitypottingsoil.Youdonotneedmuchofitbecauseyouaregrowingasprout,notafullymatureplant.Thereisnoneedtosoaktheseseedsbeforesproutingbecausetheydonotbehavewellwhenwet.
1Followsafefood-handlingproceduresandusecleanwaterfromareliablesource;washyourhandsbeforetouchingtheseedsorsprouts.
2Selectapotorcontainerforyoursproutsandfillitwiththesoil.
3Sprinklesomedryseedontopofthesoil.
4Keepthesoilmoistbutnotsoakingwet.
5Ifyouwanttousefertilizeryoucanputsomefertilizerinaspraybottleandmistsomeonthesproutsastheygrow.
6Theseedswillsproutthroughthesoil.Afterfivetosevendaystheyshouldbereadytoharvest.
7Beforetheharvest,greenupthesproutsbyexposingthemtoordinarydaylightforafewhours.
8Pickthesproutsfromthesoilandrinsewell.Alternatively,youcancutthesproutabovethesoillineandrinsewell.
Youcancompostthesoilandthenreuseittosproutagain.
HOWTOSPROUTGELATINOUSSEEDSINATRAYSPROUTERWITHGROWINGMEDIUMItispossibletosprouttheseseedsinatraysprouterwithalittleassistancefromagrowingmedium.Growingmediumsaresubstancesthatreplacesoilandcanholdmanytimestheirweightinwater.Therearemanybrandsavailableatsomenurseriesandspecialtystoresthatcatertogrowingplantshydroponically,orwithoutsoil.Youmaywishtoexperimenttofindonethatyoulike.TheSuretoGrowbrandisaneasyandeffectivegrowingmediumthatisinertandwillnotcausemoldormildewtogrow.
1Followsafefood-handlingproceduresbywashingthesprouterinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.
2Linethegrowingmediumonthebottomofthetray.Youmayneedtocutittofityourtraysize.
3Sprinkledryseedontothegrowingmedium.
4Wetthetraywiththegrowingmediumandseedsandletthewaterdrainout.Thereshouldbeonlywetseedsandthewetgrowingmediuminthetrayandnostandingwater.
5Ifyouwanttousefertilizer,youcanputsomefertilizerinaspraybottleandmistsomeonthesproutsastheygrow.
6Sometraysprouterscomewithsolidtraysforunderneaththetrayandlidstocoverthetray.Sometraysproutersstacktraysontopofeachotherandthetoptrayhasacover.Thesemethodsareusedtocreateagreenhouseeffectsothattheseedsdonotdryoutduringthesproutingprocess.Assembleandcoveryoursprouteraccordingtothemanufacturer’sguidelines.
7Approximatelyevery12hours,atleasttwotimeseachday,rinseanddraintheseeds,makingcertainthatthereisnostandingwaterleftinthetray,onlywetseedsorsproutsandthewetgrowingmedium.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.Donotrush;givethemsometimewiththewaterrunningoverthem.
8Theseedswillsproutthroughthegrowingmedium.Afterfivetosevendaystheyshouldbereadytoharvest.
9Beforetheharvest,greenupthesproutsbyexposingthemtoordinarydaylightforafewhours.
10Cutthesproutsabovethegrowingmediumandenjoy.Mostgrowingmediumscannotbereused.
HOWTOSPROUTGELATINOUSSEEDSINATERRA-COTTACLAYSPROUTER
1Followsafefood-handlingproceduresbywashingthesprouterinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.Makecertaintheholesinthetrayareclearedandnotclogged.Youcanuseaneedleorpaperclipendtopokeoutanydebrisleftoverfromaprevioussproutingevent.
2Preparetheterra-cottaclaysprouterbypresoakingthetrayinwaterforabout5minutes,oryoucanletitsitinwaterforupto15minutes.Thetraywillabsorbsomeofthewaterbecauseitisporous.
3Removethetrayfromthewater.
4Sprinkledryseedontotheterra-cottatray.
5Rinsetheseedsinthetraywithfreshwaterandletthatwaterdrain.Thismaytakeseveralminutesbecausetheclaywillabsorbsomeofthewater.Thereshouldbeonlywetseedsorsproutsinthetrayandnostandingwater.
6Ifyouwanttousefertilizeryoucanputsomefertilizerinaspraybottleandmistsomeonthesproutsastheygrow.
7Assembleyoursprouteraccordingtothemanufacturer’sdirections.
8Approximatelyevery12hours,atleasttwotimeseachday,rinseanddraintheseedsorsprouts,makingcertainthatthereisnostandingwaterleftinthetray,onlywetseedsorsprouts.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistent
wateringhabitscancausechangesingrowthpatterns.
9Afterfivetosevendaystheyshouldbereadytoharvest.
10Beforetheharvest,greenupthesproutsbyexposingthemtoordinarydaylightforafewhours.
11Removethesproutsfromthesprouterandenjoy.
CHAPTER8:SHOOTSBABYBLACKSUNFLOWERORBLACKOILSUNFLOWERS,WHOLEBUCKWHEAT,SNOWPEASFORSHOOTS,EVENADZUKIBEANSANDMUNGBEANSCANPRODUCEAWONDERFULLONG,TASTYSHOOT.THESELARGERSEEDSPRODUCEALARGERSPROUT,ORSHOOT.THEYTAKEAFEWDAYSLONGERTOREACHMATURITYANDCANBEUSEDASAREPLACEMENTFORLETTUCEDUETOTHEIRMILDTASTE.BECAUSEOFTHEIRHIGHWATERCONTENT,SPROUTEDSHOOTSAREIDEALFORJUICINGANDAREBESTGROWNINATRAYSPROUTERDUETOTHEIRLENGTHATMATURITY.
Allofthesearegluten-free,andthesunflowers,buckwheat,andsnowpeashootscanbeusedasasubstituteforwheatgrassjuiceduetotheirhigherlevelsofchlorophyllforthosewhoaresensitivetogluten.Evenbuckwheat,whichisnotawheatoracereal,butisrelatedtosorrel,knotweed,andrhubarb,isgluten-free.Inadditiontochlorophyll,theseshootsareasourceofvitamins,fiber,andminerals.
Sproutedshootsareano-fat,low-sodium,andno-cholesterolfood.Thecarbohydratestheyofferareagoodsourceoffiber.Thisisthegoodtypeofcarbs,theonesyourbodyneedsfromunprocessedwholefoodsources.
HOWTOSPROUTSHOOTSShootsaresproutedineithersoiloragrowingmedium.Sunflower,wholebuckwheat,andsnowpeasaretypicallysproutedinlargetraysknownasstandardnurseryflatssothatyouhaveavolumeamountofsproutsatharvesttouse.Youcanalsosproutadzukiandmungshootsthisway.Thetraysmeasure10x20x2inches(25x51x5cm).Thesetrayscomeintwotypes–withholesandwithoutholes.Putthesoilandseedsinthetraywiththeholes.Thenthattrayfitsinsidethesolidtraytopreventwaterandsoilfromspillingontokitchencountersorelsewhereinyourhome.Forsmallerquantitiesuseasmallertray–buttheyaresotastyandversatile,theywilldisappearquickly,leavingyoutowishformore.
Itispossibletosprouttheseseedsinatraysprouterwithalittleassistancefromagrowingmediumwithoutusingsoil.Growingmediumsaresubstancesthatreplacesoilandcanholdmanytimestheirweightinwater.Therearemanybrandsavailableatsomenurseriesandspecialtystoresthatcatertogrowingplantshydroponically,orwithoutsoil.Youmaywishtoexperimenttofindonethatyoulike.TheSuretoGrowbrandisaneasyandeffectivegrowingmediumthatisinertandwillnotcausemoldormildewtogrow.ShootsgrowverynicelyintheEasyGreenAutomaticSprouter.Choosethelargetraythatfitsinsidethewholecavitytogetavolumeamountforeatingorjuicing.Orusethesmallercartridgestogetsomeshootsforeachday’sconsumption.
Sproutedshootsmaturesomewherebetweeneightandtendays,shorterinwarmertemperaturesandlongerincoolertemperatures.Beforeharvestingthesesproutstheyneedto“greenup.”Byexposingthemtoanyordinarydaylightthatcomesintoaroom,theprocessofphotosynthesiswillbegintodevelopchlorophyll.Itonlytakesafewhours,forexamplefrombreakfasttolunch,togetthemgreen.
GROWINGSHOOTSFROMPOPCORNDidyouknowyoucangrowshootsfrompopcorn?
However,notallpopcornwillgrowintoashoot.Thepopcornyoupurchaseatthestoreformovienightwillnotsprout;itneedstobefreshpopcorninordertoproduceshoots.Theshootsmustbegrowninthedark.Theyneedtostayblanched,orwhite.Grownthiswaytheywillstayverysweetandcrunchy.Theseshootsaresosweettheytastelikecandy.Assoonastheygreenup,thechlorophyllmakesthemchewyandbitter.Popcornshootstakeabouteighttotendaystomature.Theyareafavoriteoftopchefseverywhere.Cuttheshootabovethecornkernelandenjoy!
HOWTOSPROUTSHOOTSINATRAYSPROUTERWITHSOIL
1Followsafefood-handlingproceduresandusecleanwaterfromareliablesource;washyourhandsbeforetouchingtheseedsorsprouts.
2Measuretheseedsandsoakthemovernightinabowlorjarofwater.Theseedscanbesoakedforupto24hourswithawaterchangeinthemiddleat12hours.
3Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeontheshootsneartheroots.
4Aftersoaking,pouroutthewater.Rinsewithfreshwaterandpouroutthewatersothatyouonlyhavewetseeds.
5Fillthetraythathasholeswithsoil.
6Spreadtheseedsontopofthesoilinanevenlayer.
7Nestlethetraythathasthesoilandseedsinitintothesolidtraywithoutholes.Thiswillkeepanysoilandmoisturefromdrippingout.
8Youcancoverthetraywithaclearhumiditydometohelpcreateagreenhouseeffect.
9Keepthesoilmoistbutnotsoakingwet.
10Theshootswillsproutthroughthesoil.Aftereighttotendaystheyshouldbereadytoharvest.
11Beforetheharvest,greenuptheshootsbyexposingthemtoordinarydaylightforafewhours.
12Cuttheshootabovethesoillineandrinsewell.Youcancompostthesoil.
HOWTOSPROUTSHOOTSINATRAYSPROUTERWITHGROWINGMEDIUM
1Followsafefood-handlingproceduresbywashingthesprouterinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.
2Measuretheseedsandsoaktheminajarorbowlofwaterovernight.Theycansoakupto24hourswithawaterchangeinthemiddleat12hours.
3Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeontheshootsneartheroots.
4Linethegrowingmediumonthebottomofthetraythathastheholes.Youmayneedtocutittofityourtraysize.
5Pourthesoakingseedsintothetray.
6Rinsetheseedswithfreshwaterandletthewaterdrainout.Thereshouldbeonlywetseedsandthewetgrowingmediuminthetrayandnostandingwater.
7Nestlethetraythathasthegrowingmediumandseedsinitintothesolidtraywithoutholes.Thiswillkeepanysoilandmoisturefromdrippingout.
8Youcancoverthetraywithaclearhumiditydometohelpcreateagreenhouseeffect.
9Approximatelyevery12hours,atleasttwotimeseachday,rinseanddraintheseeds,makingcertainthatthereisnostandingwaterleftinthetray,onlywetseedsorsproutsandthewetgrowingmedium.Beconsistentinyourrinsinganddraining;thesproutswillgrowverynicelyifyouremembertogivethemtheirbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.Donotrush;givethemsometimewiththewaterrunningoverthem.
10Shootsarereadytoeatinabouteighttotendays.
11Beforetheharvest,greenuptheshootsbyexposingthemtoordinarydaylightforafewhours.
12Cutofftheshootsneartherootbutabovethegrowingmediumandrinsewell.
HOWTOSPROUTSHOOTSINANEASYGREENAUTOMATICSPROUTER
1AssembletheEasyGreenAutomaticSprouteraccordingtothemanufacturer’ssetupdirections.Thetimersuppliedcanmistandoxygenateintimeincrementsofapproximately15minutes.
2Followsafefood-handlingproceduresbywashingthetraysorcartridgesinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourcetofillthewaterreservoir.Washyourhandsbeforetouchingtheseedsorsprouts.Makecertaintheholesinthetraysorcartridgesareclearedandnotclogged.Youcanuseaneedleorpaperclipendtopokeoutanydebrisleftoverfromaprevioussproutingevent.
3Ifyouwanttousefertilizer,addittothewaterreservoir.
4Usinganelectricautomaticsproutereliminatestheneedtopresoaktheseeds.Wetthetrayorcartridgeswithwatersothattheseeds“stick”anddonotjumparoundfromstaticelectricity.Sprinkleanevenlayerofseedsinatrayorcartridgeandshakethetrayorcartridgegentlyfromsidetosidetoevenoutthelayer.
5Putthetrayorcartridgeinthecavityofthemachine.Ifyouareusingcartridges,putintheotheremptycartridgesaswell,sothefilledcartridgeisontherightsideofthecavityandtheemptyonesaretotheleft.
Movetheseedcartridgesdailyonecartridgewidthtotheleftandplacethenewseededcartridgestothefarright.Thisway,youhaveenoughsproutstoeateveryday.
6Shootsarereadytoeatinabouteighttotendays.Withelectricsproutersthistimeisoftenshorterbecauseofthemorefrequentandconsistentwatering.Replenishtheemptycartridgeswithnewseedstocontinuethesproutingcycle.
7Removetheshootsfromthetraysorcartridges,cutofftheroots,andenjoy.
CHAPTER9:GRASSESGROWINGWHEATGRASSORBARLEYGRASSATHOMECANBEAVERYREWARDING,HEALTHY,ANDECONOMICALLYBENEFICIALEXPERIENCE.THESEGRASSESAREFILLEDWITHCHLOROPHYLL,THESTUFFTHATMAKESTHEMGREEN,ANDSHOULDBEJUICEDATMATURITYFORAWONDERFULELIXIRTHATCANBETAKENDAILYORATOTHERCHOSENINTERVALS.
Reactionstothejuicediffer.Startwithasmallamountsuchasateaspoon(5ml)andbuilduptothedailydoseof2ounces(60ml)forbasichealthmaintenancetakenonanemptystomach,30minutesbeforeyoudrinkoreatanythingelse.
Thejuicecanaffectsomepeoplewhoareglutenintolerant,whileitdoesnotbotherothers.Youshouldbecarefulandwatchforsymptoms.Ifyougetareactiontothejuicefromwheatgrassorbarleygrass,thenchangetothegluten-freeshootsofsunflower,buckwheat,orsnowpeashootstogetyourchlorophyll.Alfalfaisanothergreatsourceofgluten-freechlorophyll.Youcanusearegularfruitandvegetablejuiceranddonotneedtopurchaseaspecialwheatgrassjuicerfortheseshoots.Thesecanalsobeeaten.
JUICERSThecellularwallsofthebladesofgrassaredifficultforhumanstodigest.Animalsthatfeedongrass–sheep,goats,cows,andothers–arecalledruminants.Ruminantshaveafour-chamberedstomach.Whenyouwatchtheseanimalseatgrassitisswallowedandgoesdownintothefirstchamber(rumen).Alittlelateron,theyregurgitatethatascudandchewit.Thentheyswallowthatanditgoesintothesecondchamber(reticulum).Sometimelatertheyregurgitatewhatwasinthesecondstomach,chewitsomemore,anddownitgoesintothethirdpartofthestomach(omasum).Afterithasbeenthereanddigestedabitmore,itmovestothelastpartofthestomach(abomasum).Thatisalotofdigesting!
Becausehumansdonothaveamany-chamberedstomachand,therefore,cannotproperlydigestthegrassesinthesamemannerthatruminantscan,wejuicethegrassestogetaccesstothechlorophyllandothernutrients.
Therearetwotypesofwheatgrassjuicersavailable:manualandelectric.Ineithercase,thebladesofgrassarepressedagainstanauger,whichlookslikeabigscrew,andthejuicecomesoutonewayandthepulpcomesoutanotherway.
Themanualjuicersaretheleastexpensiveofthechoices.Theydotakealittlemoremuscularefforttousethanelectricjuicersandmoretime,too.Buttheyarehandyforwhenthereisnopoweravailableandareoftenagoodbackuptohaveifyourprimaryjuiceriselectric.Chooseamanualjuicerthatismadefromstainlesssteelbecauseiteasiertokeepcleanandismorehygienic.
Electricjuicersaremoreexpensiveandcanbeagoodinvestmentovertime.Whiletheydoneedaccesstoelectricity,theydonottakeasmucheffort,andittakesmuchlesstimetogetthejuicingdone.Somejuicersdobothregularfruitsandveggies,whileothersarededicatedtojuicingonlythegrasses.Becausethecostofelectricwheatgrassjuicerscanbehigh,itiswisetodosomeresearchtofindonethatbestsuitsyourgoalsandpurpose.Becarefultochooseonethatiseasytotakeapartandclean.Manyclosetshaveseldom-usedjuicersallocatedtothetopshelf.
Ifyoualreadyownahigh-speedblender,itispossibletouseitinsteadofpurchasingajuicer.Remember,itisablender,soyouneedtostartwithwater;about1cup(235ml)waterper1/4cupto1/2cup(57to114g)grass.Thencut
thebladesofgrassintopiecesabout1inch(2.5cm)orsoinlength.Putthewaterintheblenderfollowedbythecutbladesofgrass.Blendonhighforafewseconds.Youmaygetsomefoam.Youcanstraintheliquidandseparateoutthesolidsorletitsitforseveralminutesanditwillseparateonitsown.Thisblendedjuicewillbedilutedbecauseoftheadditionofwater.
Ifyoufindthatyoudonotlikethetasteofwheatgrassorbarleygrassjuice,thenyoucanmixitwiththejuicesfromotherveggies.Trytokeeptogreenveggiesanddonotmixcolorsormixitwithfruit.Whenyoumixthegrassjuicewithcoloredvegetablesorfruitsyoudilutetheactionofthechlorophyll.Trycelery,spinach,orkale.Youcanevenuseothersproutssuchasbroccoli,alfalfa,clover,orkale.Tryradishormustardforabitofakick.
MOLDAsthegrassesgrow,theycreatetheirownmetabolicheat.JustasyouandIhaveametabolicheatof98.6°F(37°C)thatcomesaboutjustbecausewearelivingorganisms,growinggrasscreatesitsownmetabolicheat.
Moldisaproductofmoistureandtemperature.Topreventmoldfromgrowingyouneedtolowerthetemperatureofyourgrowinggrass.Tolowerthetemperatureyoucanputyourgrowinggrassintotherefrigeratorforseveralhourseachdayorovernight.Oryoucanpointafandirectlyontotheflatsofgrass.Thiswilllowerthetemperatureandalsoincreaseaircirculation,twothingsthatmolddoesnotlike.Ifyouareusingsoil,useasoilthathasapHof7oralittlebithigherbecausethegrassesenjoyalkalinesoil.
Remembernottoeatgrassthatyouthinkmayhavemoldormildewonit.Discardthatgrass,sterilizeyoursprouter,andstartoveragain.Ithappenstoallofus–newsproutersandveteransalike.Weallhavethecapabilitytogrowmoldandmildew.Moveontothenextbatchofsprouts
HOWTOSPROUTGRASSES
MANUALWHEATGRASSJUICER
Grassesarebestsproutedinatraysprouterduetotheirlengthatmaturity.Ifgrowninsoiloronagrowingmediumcoupledwithfertilizer,thejuicecanbeagoodsourceofminerals,aminoacids,andsomevitamins.
Youneedtogrowalotofgrasstoyieldasmallamountofjuice.Thegrassesareusuallygrowninlargetraysknownasstandardnurseryflats.Thetraysmeasure10x20x2inches(25x51x5cm).Thesetrayscomeintwotypes–withholesandwithoutholes.Putthesoilorgrowingmediumandseedsinthetraywiththeholes.Thenthattrayfitsinsidethesolidtraytopreventwaterandsoilfromspillingontokitchencountersorelsewhereinyourhome.Grassgrowninthesetrayswillyieldabout6to8ounces(180to235ml)ofjuicefor11/2to2cups(150to200g)ofseed.
Itispossibletosprouttheseseedsinatraysprouterwithalittleassistancefromagrowingmediumandnotusesoil.Growingmediumsaresubstancesthatreplacesoilandcanholdmanytimestheirweightinwater.Therearemanybrandsavailableatsomenurseriesandspecialtystoresthatcatertogrowingplantshydroponically,orwithoutsoil.TheSuretoGrowbrandproductsareeasytouseandinert.Youmaywishtoexperimenttofindonethatyoulike.
GrassesgrowverynicelyintheEasyGreenAutomaticSprouter.Choosethelargetraythatfitsinsidethewholecavitytogetalargeamountforjuicing.
Beforeharvestingthegrassestheyneedto“greenup.”Byexposingthemtoanyordinarydaylightthatcomesintoaroom,theprocessofphotosynthesiswillbegintodevelopchlorophyll.Itonlytakesafewhours,forexamplefrombreakfasttolunch,togetthemgreen.
Forwheatgrass,choosehardwheatseeds;forbarleygrass,choosewholebarley.Youcanalsogrowotherseedstograssandjuicethemaswell.Thenutritioninallofthegrassesisaboutthesame,withsmalldifferenceshereandthere,andthetastevariesalittlebit.Tryryeorwholeoatsforgrassanddonotbeafraidtomixthemtogetherbecausetheirgrowthandmaturationratesarethesame.
HOWTOSPROUTGRASSESINATRAYSPROUTERWITHSOIL
1Followsafefood-handlingproceduresandusecleanwaterfromareliablesource;washyourhandsbeforetouchingtheseedsorsprouts.
2Measuretheseedsandsoakthemovernightinabowlorjarofwater.Theseedscanbesoakedforupto24hourswithawaterchangeinthemiddleat12hours.
3Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthegrassneartherootsasitgrows.
4Aftersoaking,pouroutthewater.Rinsewithfreshwaterandpouroutthewatersothatyouonlyhavewetseeds.
5Fillthetraythathasholeswithsoil.
6Spreadtheseedsontopofthesoilinanevenlayer.
7Nestlethetraythathasthesoilandseedsinitintothesolidtraywithoutholes.Thiswillkeepanysoilandmoisturefromdrippingout.
8Youcancoverthetraywithaclearhumiditydometohelpcreateagreenhouseeffect.
9Keepthesoilmoistbutnotsoakingwet.
10Thegrasswillsproutthroughthesoil.Aftereighttotendaysitshouldbereadytoharvest.
11Beforetheharvest,greenupthegrassbyexposingittoordinarydaylightforafewhours.
12Cutthegrassabovethesoilline,rinsewell,andthenjuice.
13Withthismethodyoucangetanothergrowthoutoftheoriginalplanting.
Youcancompostthesoil.
HOWTOSPROUTGRASSESINATRAYSPROUTERWITHGROWINGMEDIUM
1Followsafefood-handlingproceduresbywashingthesprouterinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourceforsoakingandsprouting.Washyourhandsbeforetouchingtheseedsorsprouts.
2Measuretheseedsandsoaktheminajarorbowlofwaterovernight.Theycansoakupto24hourswithawaterchangeinthemiddleat12hours.
3Ifyouwanttousefertilizer,addittothesoakingwater.Youcanalsoputsomefertilizerinaspraybottleandmistsomeonthegrassneartherootsasitgrows.
4Linethegrowingmediumonthebottomofthetray.Youmayneedtocutittofityourtraysize.
5Pourthesoakingseedsintothetray.
6Rinsetheseedswithfreshwaterandletthewaterdrainout.Thereshouldbeonlywetseedsandthewetgrowingmediuminthetrayandnostandingwater.
7Nestlethetraythathasthesoilandseedsinitintothesolidtraywithoutholes.Thiswillkeepanysoilandmoisturefromdrippingout.
8Youcancoverthetraywithaclearhumiditydometohelpcreateagreenhouseeffect.
9Approximatelyevery12hours,atleasttwotimeseachday,rinseanddraintheseeds,makingcertainthatthereisnostandingwaterleftinthetray,onlywetseedsorsproutsandthewetgrowingmedium.Beconsistentinyourrinsinganddraining;thegrasswillgrowverynicelyifyouremembertogiveitbaths.Inconsistentwateringhabitscancausechangesingrowthpatterns.Donotrush;givethegrasssometimewiththewaterrunningoverit.
10Grassisreadytojuiceinabouteighttotendays.
11Beforetheharvest,greenupthegrassbyexposingittoordinarydaylightforafewhours.
12Cutthegrassabovethegrowingmediumline,rinsewell,andthenjuice.
13Withthismethodyoucangetanothergrowthoutoftheoriginalplanting.
HOWTOSPROUTGRASSESINANEASYGREENAUTOMATICSPROUTER
1AssembletheEasyGreenAutomaticSprouteraccordingtothemanufacturer’ssetupdirections.Thetimersuppliedcanmistandoxygenateintimeincrementsofapproximately15minutes.
2Followsafefood-handlingproceduresbywashingthetraysorcartridgesinwarmsudsywaterandthenrinsinginhotwater;usecleanwaterfromareliablesourcetofillthewaterreservoir.Washyourhandsbeforetouchingtheseedsorgrass.Makecertaintheholesinthetraysorcartridgesareclearedandnotclogged.Youcanuseaneedleorpaperclipendtopokeoutanydebrisleftoverfromaprevioussproutingevent.
3Ifyouwanttousefertilizer,addittothewaterreservoir.
4Usinganelectricautomaticsproutereliminatestheneedtopresoaktheseeds.Wetthetrayorcartridgeswithwatersothattheseeds“stick”anddonotjumparoundfromstaticelectricity.Sprinkleanevenlayerofseedsinatrayorcartridgeandshakethetrayorcartridgegentlyfromsidetosidetoevenoutthelayer.
5Putthetrayorcartridgeinthecavityofthemachine.Ifyouareusingcartridges,putintheotheremptycartridgesaswell,sothegrass-filledcartridgeisontherightsideofthecavityandtheemptyonesaretotheleft.
Movetheseedcartridgesdailyonecartridgewidthtotheleftandplacethenewseededcartridgestothefarright.Thisway,youwillhaveenoughgrasstojuiceeveryday.
6Thegrassisreadytojuiceinabouteighttotendays.Withelectricsproutersthistimeisoftenshorterbecauseofthemorefrequentandconsistentwatering.Replenishtheemptycartridgeswithnewseedstocontinuethesproutingcycle.
7Removethegrassfromthetraysorcartridgesandjuiceit.
GROWINGSPROUTSFORPETSOURPETFRIENDS,FURRY,FEATHERY,REPTILES,ANDLIZARDS,EATVEGETABLES.SOMEANIMALSONLYEATVEGETABLESANDOTHERSEATMAINLYGRASS.YOUCANENHANCETHEIRFRESHVEGETABLESOURCEBYSPROUTINGFORTHEM.
Sproutscanofferextrafibertoyourpet’sdietandhelpkeepcertaintypesofchronicdiseaseslikeheartdiseaseanddiabetesatbay.Theyhavetheenzymesneededforstrongmetabolicfunctions.Petimmunesystemsarestrengthenedbyeatingfreshsprouts.Forfarmyardfriends,thegrassesthatyousproutandfeedtoyourpetswillbeworm-freeandcanaidincontrollingpasturewormsandtheirlifecycles,whichcanbeverydifficulttoeradicatebecausereinfestationiscommon.
Catsanddogscanoftenbeseenoutsidechewingongrass.Theylikethesweetnessthegrassoffers.Sproutsthataresweetandmildlikealfalfaandclovermayalsobewelcomedbyyourpets.Ifyouhaveeverpurchasedcatgrassorpetgrassfromthelocalmarket,youknowhowexpensivethosesmallpotsofgreenerycanbe.Thosegrassesareusuallyhardwheat,thesameseedweusetogrowwheatgrass.Sometimesthereisamixofhardwheat,rye,andoats.Youonlyneedafewpennies’worthofseedtogrowthatgrass,somethingthatiseasilyaccomplishedathome.
Therearedogbreedersthatmaketheirowndogfoodtoensurethequalityof
theanimalstheyareraising.Beanandlegumesproutscanbefoundinthosehomerecipes.Youcanmixsomeinwithyourpet’sfood,store-boughtorhomemade,togivethematasteoffreshvegetables.
Forbirds,seedsareamajorsourceofnutrition.Sproutedseeds,justanovernightsoak,willbeeatenjoyfully.Rabbitsandotherrodentpetslikesprouts.Lizardsandturtlesenjoyfreshveggiesaspartoftheirdiets,too.
Let’snotforgetotherdomesticatedanimalssuchassheep,goats,pigs,andfarmyardfowl.Sproutingforthem,particularlyinthewintermonthswhenfreshvegetationmaybescarce,willhavethemcomerunningtoyou.Freshsproutedbarleygrasshasmademanycows,sheep,andgoatsveryhappy.
Youmayneedtoexperimentwithdifferentseedsanddifferentcombinationstofindwhatwillworkforyourownpet’sneeds.Noteverypetlikeseveryseedorsprout.Youaretheonewhoknowsyouranimalsbest.Addingfreshsproutstotheirdailydietswillmakethemhappierandhealthierpets.
CHAPTER10:WHATTODOWITHALLTHOSESPROUTSIFALLOFSUDDENYOUGETAVERYSTRONGCRAVINGTOEATTACOS,YOUCANGOTOMANYDIFFERENTTYPESOFESTABLISHMENTSANDPURCHASETACOS:FAST-FOODRESTAURANTS,STREETVENDORS,MEXICANRESTAURANTS,SOMEDINERS,FROZENTACOSFROMTHESUPERMARKET,ETC.HOWEVER,IFYOUHAVEALLTHEINGREDIENTSATHOME,YOUCANMAKEYOUROWNTACOS.FRESH,HOMEGROWN,DELICIOUS,ANDCONVENIENT.WHATCOULDBEBETTER?Whenyouareplanningwhattomakeforlunchordinner,oneeasywayistoopentherefrigeratorandpantry,takestockofwhatisavailable,andcomeupwithseveraldishesthatgotogether–pastaandsauceandsomeveggies,astir-frywithrice,leftoversfromafewdaysbefore,aclean-out-the-fridgesupersalad.
Whatifyoucameintothekitchenanddecidedtonight’smealwouldincludesprouts?Doyouhaveanyonhand?Doyouhavetherighttypeofsproutmatureenoughtoeat?Alittleplanningisnecessaryinasproutingkitchen.Ittakesjustafewminuteseachweektomakecertainthatyouhavesproutsreadytoeatwhenneeded.
Onegoodwayistostartsomesproutseachday;thisway,youareassuredofacontinuoussupplythroughouttheweek.IfyoustartedtosoaksomeleafygreenseedsonSunday,theywouldbematureenoughtoeatthefollowingweekend.Assoonastheyaremature,startsoakingmoreseedstosprout.Ifyoufindthatyouarefinishingyoursproutssooner,thenyoucouldstartsoakingsomeseedsinthemiddleoftheweekinadditiontotheweekend.Nowyouhavetwobatchesgrowingandyoualwayshaveasupplyofmaturesproutsreadytoeat.Beansandgrainstakeonlyafewdays.Youcouldstartsoakingandsproutingbeanseveryotherday.OrsoakalargeamountofthemonFridayandtheywillbematureenoughtoeatbySundayfortheweekahead.Changetheseedsandbeansthatyousprouteachtimetogetavarietyofdifferentnutrientsandflavors.
Anotherwaytoplanistosproutparticularseedsforachosenrecipe.Wanttomakehummus?Thensproutgarbanzobeansafewdaysahead.Needbeansforastir-fry?Thensproutadzukiandmung.Areyoujuicingwheatgrass?Onestandardnurseryflattrayyieldsabout6to8ounces(180to235ml)ofjuice.Makingarawsproutedsoup?Bettersoakandsproutthesunflowersaheadoftime.
Kidslovesprouts.Theylovetowatchtheseedsgrowandchange.Theylovetograbthesproutsrightoutofthejarortrayandtheneatthem.Theyareverycuriousabouttasteandtexture.Growingsproutsathomecansparkchildren’s
inquisitivenatureandteachthemabouthowplantsgrowaswellasbroadentheiracceptanceofeatingvegetables.
Startwithmild-tastingsproutslikealfalfaandclover.Theyarequicktogrowandhaveawonderfulfreshgreenappearance.Theirsweettasteappealstochildren.Fenugreekisanicesproutthathasaseedandsproutwithanaromaofmaplesyrup.Mungbeans,adzukibeans,andlentilsaremildtastingandeasilydigested.Experimentslowlywiththestrongertastingsprouts,especiallytheonesthataddheat,suchasradishandmustard.Usetheseinsmallamountsmixedinwiththemilderseedsforolderchildren.
Aswithallvegetables,eatingsproutsdecreasestheriskofchildhoodobesityandotherchronicdiseases.Schoolperformanceisincreasedwithhigherlevelsofconcentration.Thevitaminshelpkeeptheirimmunesystemsfunctioningandprovidethenecessarynutrientsforgrowingbodiesingoodhealth.
Allowingchildrentohelpwiththesproutingprocess–measuring,rinsing,anddraining–givesthemownershipoftheprocessandkeepstheminvolved.Whatyouteachthemearlyinlifeiswhatwillstaywiththemforyearstocome.
Introducingsproutingtoyourchildrenwillgivethemalifelongsourceofcholesterol-freeandlow-caloriefoodforsnacksandmeals.Sproutsareagreatsourceofenzymesthathelpourbodiescarryoutmetabolicfunctionslikedigestion.Increasingdailyfiberintakewillhelpthemhavehealthycolons.Vitamins,minerals,protein,andgoodcarbsareallfoundinsprouts.Thisisahabitthat,startedinchildhood,willstaywiththemthroughouttheirlives.
Manychildrenprefertoeatsproutsrightoutofthetrayorjar.Buttheycanalsobejuiced,orputintoasmoothie.Ahandfulofsproutsinafruit-basedsmoothieoronewithyogurtwillnotchangethetasteorcolorofthesmoothiebutwillgiveanutritionalboost.Sproutsgogreatwithotherrawveggieslikecarrots,peppers,celery,andtomatoes.Youcanarrangethemonaplateforlittlefingerstograb.Putsomelentilsproutsinthenextbowlofsoupjustbeforeeatingtogetsomecrunchysweetgoodness.
Ifyouarefollowingarecipe,donotbeafraidtosubstituteonesproutforanother.Doestherecipecallforalfalfa?Youcanusecloverorfenugreek.Doestherecipeneedadzuki?Trymungorevengreenpea.Buckwheatgreenssubstitutenicelyforsunflowergreens,asdosnowpeashoots.Quinoacanfillin
formillet.Youcanexperimentandnotewhatchangesyoumade.Whoknows?Therecipemayturnoutbetterthanplanned.
Yourrateofconsumptiondetermineshowandwhentostartseedstosprout.Soakandsproutsomeseedseachdaysothatyoualwayshavefreshsproutsreadytoeattosatisfyanycravingthatcomesaboutortopreparearecipe.
SERVINGSUGGESTIONSFORSPROUTSSomeofusarepuristswhenitcomestoeatingsprouts.Weeatthemdirectlyoutofthesproutingcontainerortray.Thereisnoneedtocoverthewonderfullyfreshtasteofthenewvegetableswithtoppings,dressings,orseasonings.Eachsprouthasitsownflavorandtexture.Nofurtherprocessingnecessary.Butnoteveryonewantstoeatjustthesprout,andevenpuristsneedachangenowandthen.Rawsproutscanbeeateninavarietyofwayswithalittlebitoffurtherpreparation.Thesemethodswillgiveyouideasforhowtoeatsproutssothatyoucanaddthemtoyourdailydiet.Eatsomesproutseverydayandtrytoeatthemateverymealtoaddfiber,vitamins,andmineralstoyourdiet.
COLDLEAFYSOUPWITHITALIANSEASONING
SOUPSRawsproutedsoupscanuseupavarietyofmaturesproutsthatyouhavearound,oryoucanplanaheadandsproutseedsspecificallyforthesoup.Mixandmatchwhatyouusetohavesomemildflavorsandsomehotterflavors.Thesesoupsareverycoolingonhotsummerdaysandkeepinthefridgeforafewdays.
COLDLEAFYSOUPThissoupworksgreatonitsown,oritcanbedressedupwithanyoftheseasoningcombinationsbelowforatastyandhealthymeal.Mixuptheflavors–usesomemildoneslikealfalfa,clover,orfenugreek;usesomegreenslikesunflower,buckwheat,orsnowpeashoots;addasmallamountofheatlikeradishormustard;andgarnishwithonionorgarlicsprouts.31/2cups(175g)choppedsprouts1to2cups(235to470ml)water1cup(150g)dicedcarrot,tomato,orceleryorfreshpeasSeasoningcombinationofchoice(recipesfollow)Thisrawsproutedsoupneedsnoheatingorcooking.Justassembletheingredientsandenjoy!Yield:2servings
ITALIANSOUPSEASONINGBasilMarjoramOreganoRosemaryThyme
ServewithagoodcrustyloafofItalianbreadandoliveoilfordipping.
MIDDLEEASTERNSOUPSEASONINGGroundcuminGroundcorianderSaltCayennepepper
Servewithsproutedgarbanzobeanhummusandpitabreadwedges.
MEXICANSOUPSEASONINGChilipowderSaltCuminGarlicpowderOreganoOnionpowderPaprika
Servewithtacochipsandsalsa.
ORIENTALSOUPSEASONINGTamariPowderedgingerGarlicpowderOnionpowderPreparedmustard,hotorsweet
Servewithcrunchynoodles.
COLDLEAFYSOUPWITHORIENTALSEASONING
COLDBEANORLENTILSOUPThisisanotherdeliciousrawsoup,andagreatwaytouseyourbeanorlentilsprouts.Tryitwithanyoftheseasoningideasonpage135.
31/2cups(175g)varietyofbeanorlentilsproutsChoppedvegetablesofyourchoice1to2cups(235to470ml)water
Thisrawsproutedsoupneedsnoheatingorcooking.Justassembletheingredientsandenjoy!Yield:2servings
COLDBEANORLENTILSOUP
HOTBEANORLENTILSOUPWhenbeansareaddedtohotwatertheydonotlosenutritionorenzymesthewaytheydowhencookedforalongtimeoverheat.Warmedupthisway,beans
maybeeasiertodigestforsomepeople.Misoisafermentedpasteofsoybeans,sometimeswithriceorbarleyadded.Misocanbefoundintherefrigeratedsectionofhealthfoodsstores.Usedarkermisoforcoldertemperaturesandlightmisoforwarmerweather.
1tablespoon(16g)miso1cup(235ml)hotwater,almostbutnotyetboiling1/4to1/2cup(25to50g)sproutedbeansorlentilsDissolvethemisointhehotwater.Addthesproutedbeansorlentils.Yield:1serving
HOTBEANORLENTILSOUP
SALADSSproutscanbeputontopofanylettuce-basedorchoppedvegetablesalad.Youcanalsomakeasaladofjustsprouts.
Beforeyoumakethesalad,thinkofasimpledressingtouse.Youmayhaveabottleddressingthatyouenjoy,butyoucanalsomakeyourown.Asimplevinaigretteworks–oliveoil,redwinevinegar,andsalt.Usebalsamicvinegarforadifferentflavor.Substitutelemonjuiceforafresh,tarttaste.Youcanalsojusteatthesproutswithoutanydressingandenjoytheflavorsontheirown.
Tryusingsomepickledvegetablesasatoppingtoyoursalads–choppedpickledbeetsorpickledradishperksupsproutsalads.Anolivetapenadeorevensauerkrautmakesforaninterestingchangeofpace.
LEAFYSPROUTEDSALAD1/2cup(25g)alfalfasprouts1/2cup(25g)cloversprouts1/2cup(25g)radishormustardsprouts1/2cup(25g)broccoliorkalesproutsCombinealltheingredientsinabowlandtopwithyourfavoritedressing.Yield:2servings
LEAFYSPROUTEDSALAD
SALADOFSHOOTS1/2cup(25g)choppedsunflowergreens1/2cup(25g)choppedbuckwheatgreens1/2cup(25g)choppedsnowpeagreens1/2cup(50g)adzukishoots1/2cup(25g)mungbeanshoots
Popcornshoots,forgarnish
Combinealltheingredientsinabowlandtopwithyourfavoritedressing.Yield:2servings
QUINOASALADIfavailable,amixofblack,red,andtraditionalwhitequinoamakesavisuallyimpressivesalad.
1cup(50g)sproutedquinoa
Combinealltheingredientsinabowl.Avinaigretteofoliveoil,vinegar,andsaltcomplementsthequinoa.Alittlebitoffinelychoppedorangeorapricotisaniceaddition.Yield:2servings
QUINOASALAD
BEANSANDGRAINSSALADWithbeansandgrainstogether,yougetawideassortmentofessentialproteins,theonesourbodiescannotmanufactureontheirown.
1/4cup(25g)sproutedlentils
1/4cup(13g)sproutedhardwheat,softwheat,orryeCombinealltheingredientsinabowlandtopwithyourfavoritedressing.
Yield:1servings
LENTILSALAD
BEANSPROUTSALAD1/4cup(13g)MungBeanSprouts1/4cup(13g)AdzukiBeanSprouts1/4cup(13g)FrenchLentilSprouts1/4cup(13g)GreenPeaSprouts
1/4cup(13g)Leafysproutlikealfalfa,cloverorcabbageCombinealltheingredientsinabowlandtopwithyourfavoritedressing.Yield:2servings
BEANSPROUTSALAD
SANDWICHESANDWRAPSNowyoucantravelwithyoursproutsforworkorplay.Takethemonapicnicandusethematuresproutsyouhaveavailablewitholdfavoriteslikepeanutbutterorburgers.Afewradishormustardsproutsaddanextrakick.
DELIDELIGHTSTaketwopiecesofyourfavoritebreadorawrap,addsomeprotein–turkey,chicken,ham,cheese–putsomesproutsontopofthat,addmustardormayonnaise,andnowyouhaveagreatsandwich.Forliverwurstusesomeonionsproutsandstrongmustard.Don’tforgetthedillpickle!
DELIDELIGHTS
PEANUTBUTTERANDSPROUTS
Takeyourfavoritebreadorwrap,spreaditwithpeanutbutter,sprinklewithchilepepperorThaipepper,andaddmildleafygreensproutslikealfalfa,clover,orsunflowergreenstooffsetthechilepepper.Areallydeliciouscombination!
PEANUTBUTTERANDSPROUTS
BURGERSANDSPROUTSInsteadoflettuceandtomatoontheburgerbun,usesomesproutedsunflowergreensorsnowpeashoots.Thelargergreenswillstanduptothestrongmeatflavors.
BURGERSANDSPROUTS
BEANSPROUTSPREADTakesomesproutedbeansandrunthemthroughafoodprocessororfoodgrinder;youmayneedtoaddalittleoilorwaterbecausebeansproutsdonotholdalotofmoisture.Spreadonbreadandtopwithleafysproutedgreens.
BEANSPROUTSPREAD
RAWSPROUTEDHUMMUSHummusisgreatwhenspreadonbreadorusedinwraps.Topwithleafysproutsforaddeddeliciousness.2cups(200g)sproutedgarbanzobeans(sprout1cup[200g]driedgarbanzotoyieldabout2cups[200g]sproutedgarbanzo)3to5tablespoons(45to75ml)lemonjuice,totaste2tablespoons(30g)tahini(sesameseedpaste)2clovesgarlic,crushed1/2teaspoonsalt
2tablespoons(30ml)oliveoil
Combinealltheingredientsinafoodprocessoruntilitbecomesapaste.Addwateralittlebitatatimeifneeded.Yield:8servings
RAWSPROUTEDHUMMUS
JUICINGSPROUTSTheprocessofjuicingseparatesthefiberfromthevegetableorsprout.Whenyouuseajuicer,yougetjuiceoutofthespoutandwhatisleftisthepulp.
Wheatgrassandbarleygrassneedaspecialjuicer(seepage118),butfortheotherleafysproutsyoucanjuicethemusingaregularfruitandvegetablejuicer.Thebestsproutstojuicearetheleafygreensandtheshoots.Beansproutsandlentilsdonotjuicewellbecausetheydonothavealotofmoistureinthem.Addingabunchofsproutstoanyjuice,evenfreshfruitjuice,willnotalteritsappearanceorflavor,butwilladdagreatdealofnutrition.
Juicingsproutsisagreatwaytouseanoverloadofmaturesprouts.Youcanjuicejustthesproutsorjuicethemincombinationwithothervegetables.Addingalittlebitofradish,mustard,onion,orgarlicsproutstothejuicegivesitabitofkick.
Afusionofgreattastesawaits!Trythesecombinations:1Sunflowersprouts,cloversprouts,radishsprouts,carrot2Buckwheat,celery,garlic,orcloversprouts3Fenugreeksprouts,alfalfasprouts,mustardsprouts,cucumber4Kalesprouts,raworsproutedonion,cloversprouts,maturekale5Cabbagesprouts,cloversprouts,carrot
BLENDINGSPROUTSWhenyouuseablenderyouuseeverythingthesprouthastooffer,includingthefiber.Beforeblendingsprouts,addsomewatertothecontainerfirst,andthenaddthesprouts.Blendingbreaksupthefibersofvegetablesonthecellularlevel.Sproutsthathavebeenblendedareeasiertodigestbecauseofthis.Itisagoodwaytogetnutritiontothosewhoarehavingdifficultyeating.
Trythesecombinations:
1Radishsprouts,cloversprouts,tomato,avocado2Greenpeasprouts,alfalfasprouts,carrot,gingerroot3Fruit(apple,pear,orpeach)andahandfulofalfalfaorclover.Thelittlebitofsproutswillnotchangetheflavorortextureoftheblendedfruitbutwilloffermoregreatnutrition.
4Kalesprouts,radishsprouts,cucumber5Sunflowersprouts,radishsprouts,cloversprouts,celery
DEHYDRATINGSPROUTSTheprocessofdehydratingremoveswaterfromasproutasameansofpreservation.Italsomakesthemcrunchy.Youcanpurchaseadehydratortogetthejobdone,oruseyouroven.Thedehydratorwillbemoreefficientthantheovenbecausethetraysletairflowoverandunderthesprouts,butyoucanstartwithyouroventofindoutwhetheryoulikethedehydratedresult.Withdehydratingyoucanmakecrunchyseasonedsnacksthatwillbefavoritesatpartiesandget-togethers.Somenutritionwillbelostthroughthedehydrationprocess,butnotmuch,andithelpstohaveavarietyofwaystoeatmoresprouts.
Grainscanbesoaked,sprouted,andthendehydrated,whichmakesthemacrunchyalternativeforabreakfastcerealinthemorning.Theycanalsobegroundintoflourforfurtherprocessing.
Beansandlentilscanbesproutedandseasonedbeforedehydratingtomakeagreatcrunchysnackthatwillkeepyouawayfrompotatochips.
Todehydratesprouts,usethelowestsettingpossibleonyouroven.Placesproutsinanevenlayeronacookiesheet.Youmaywanttouseparchmentpapersotheydonotsticktothecookiesheet.Duringthetimeintheoven,stirthesproutstoobtainevendrying.Thiscantakeawhile–anywherebetween4and8hoursormore.Dehydratedsproutsarereadywhentheyarecrispyandcrunchy.Tastefordoneness.
SNACKINGSPROUTSWhilesittinginfrontofthecomputerorinyourfavoritechairwatchingtelevision,tryreachingforsproutsasasnackinsteadofchips,pretzels,orcandy.Justplain,right-out-of-the-sproutersprouts.Sproutedmarrowfatpeasarecrunchy,mild,andsweet,thecandyofthesproutingworld.Theyneednodressingorpreparationtobeenjoyed.Thereisnothinglikegrabbingahandfulofleafygreensproutsfromatraywhileworkingonthecomputer,andwhentheworkisoverandthetrayofsproutsisfinished,youfeelenergizedandrefreshed,readytomoveontothenexttask–adifferentsortoffeelingfromthefullnessandsluggishnessyoucangetfromeatingprocessedsnacks.
EASYGUIDETOSPROUTING
Togetthebestresultswhilesprouting,followtheguidelinesinthischart.Somegeneraltipsthatapplytoallsproutsareasfollows:1.Measurementsarenotscientific;youryieldmaydiffer.2.Sproutstakelongertomatureincoolertemperatures,lessinwarmertemperatures.3.Germinationtakesplaceabove65°F(18.3°C).4.Storeseedsat60°F(15.6°C)orbelow;arefrigeratororfreezerisfine.5.Storematuresproutsinanairtightcontainerintherefrigertorforaboutoneweek.Rinseanddrainperiodicallysosproutsdonotdryout.
DRYMEASURE YIELD
BREAKFASTGRAINS
Buckwheatgroats 1/2cup(100g) 3/4cup(120g)
Hullessoats 1/2cup(40g) 1cup(100g)
Hulledbarley 1/2cup(100g) 3/4cup(120g)
SMALLGRAINS
Amaranth 1/2cup(85g) 3/4cup(140g)
Millet 1/2cup(85g) 3/4cup(140g)
Quinoa 1/2cup(85g) 3/4cup(140g)
SMALLLEAFYGREENSEEDS
Alfalfa 1/4cup(25g) 8cups(400g)
Broccoli " "
Cabbage " "
Clover " "
Fenugreek " "
Mustard " "
Radish " "
Kale " "
Dill " "
Fennel " "
Onion " "
Garlic " "
SHOOTS
Sunflowerforgreenswithblackshells
1pound(454g) 2pounds(908g)
Wholebuckwheatforgreens " "
Snowpeashoots " "
Popcorn " "
BEANSANDLEGUMESEEDS
Greenpeas 1cup(100g) 11/2to2cups(75to100g)
Marrowfatpeas " "
Lentils " "
Mung " "
Adzuki " "
Garbanzo " "
Soy " "
GRASSSEEDS
Wholebarleyforgrass 2cups(200g) 6to8ounces(180to235ml)juice
Hardwheat " "
Wholeoatsforgrass " "
GELATINOUSSEEDS
Arugula 1/4cup(25g) 8cups(400g)
Cress " "
Flax " "
Chia " "
Psyllium " "
EDIBLESEEDS
Pumpkin 1/2cup(75g) 1/2cup(75g)
Hulledsunflowers 1/2cup(75g) 1cup(150g)
Unhulledsesame 1/2cup(75g) 1cup(150g)
Hulledsesame 1/2cup(75g) 1/2cup(75g)
SPROUTEDWHOLEGRAINS
Rice 1/2cup(90g) 1cup(180g)
Rye " "
Hardwheat " "
Softwheat " "
Triticale " "
SOAKINGINSTRUCTIONS LENGTHOFSOAKING
BREAKFASTGRAINS
Buckwheatgroats Jarorbowlofwater 8to10hours;overnight;canbesoakedfor24hourswithawaterchangeinthemiddleat12hours
Hullessoats " "
Hulledbarley " "
SMALLGRAINS
Amaranth Donotsoak Notapplicable
Millet Jarorbowlofwater 2to4hours
Quinoa " "
SMALLLEAFYGREENSEEDS
Alfalfa Jarorbowlofwater 8to10hours;overnight;canbesoakedfor24hourswithawaterchangeinthemiddleat12hours
Broccoli " "
Cabbage " "
Clover " "
Fenugreek " "
Mustard " "
Radish " "
Kale " "
Dill " "
Fennel " "
Onion " "
Garlic " "
SHOOTS
Sunflowerforgreenswithblackshells
Jarorbowlofwater 8to10hours;overnight;canbesoakedfor24hourswithawaterchangeinthemiddleat12hours
Wholebuckwheatforgreens " "
Snowpeashoots " "
Popcorn " "
BEANSANDLEGUMESEEDS
Greenpeas Jarorbowlofwater 8to10hours;overnight;canbesoaked
for24hourswithawaterchangeinthemiddleat12hours
Marrowfatpeas " "
Lentils " "
Mung " "
Adzuki " "
Garbanzo " "
Soy " "
GRASSSEEDS
Wholebarleyforgrass Jarorbowlofwater 8to10hours;overnight;canbesoakedfor24hourswithawaterchangeinthemiddleat12hours
Hardwheat " "
Wholeoatsforgrass " "
GELATINOUSSEEDS
Arugula Nosoaking Notapplicable
Cress " "
Flax " "
Chia " "
Psyllium " "
EDIBLESEEDS
Pumpkin Jar/bowlofwater 4to6hours
Hulledsunflowers " "
Unhulledsesame " "
Hulledsesame " "
SPROUTEDWHOLEGRAINS
Rice Jarorbowlofwater 8to10hours;overnight;canbesoakedfor24hourswithawaterchangeinthemiddleat12hours
Rye " "
Hardwheat " "
Softwheat " "
Triticale " "
BESTTOOLFORSPROUTING TIMETOSPROUT
BREAKFASTGRAINS
Buckwheatgroats Jarorbowlusedforsoaking 8to10hours;overnight
Hullessoats " "
Hulledbarley " "
SMALLGRAINS
Amaranth Jarorbowl 1to3days
Millet " 1to2days
Quinoa " "
SMALLLEAFYGREENSEEDS
Alfalfa Jar,EasySprouter,traysprouters,terracottaclaysprouter,EasyGreenAutomaticTraySprouter
5to7days
Broccoli " "
Cabbage " "
Clover " "
Fenugreek " "
Mustard " "
Radish " "
Kale " "
Dill " 8to10days
Fennel " "
Onion " 10to14days
Garlic " "
SHOOTS
Sunflowerforgreenswithblackshells
Traysprouters,terracottaclaysprouter,EasyGreenAutomaticTraySprouter,standardnurseryflats
8to10days
Wholebuckwheatforgreens " "
Snowpeashoots " "
Popcorn " "
BEANSANDLEGUMESEEDS
Greenpeas Jar,EasySprouter,traysprouters,terracottaclaysprouter,EasyGreenAutomaticTraySprouter
1to2days
Marrowfatpeas " "
Lentils " "
Mung " "
Adzuki " "
Garbanzo " "
Soy " "
GRASSSEEDS
Wholebarleyforgrass Standardnurseryflat,traysprouter,terracottaclaysprouter,EasyGreenAutomaticSprouter
8to10days
Hardwheat " "
Wholeoatsforgrass " "
GELATINOUSSEEDS
Arugula Apotwithsoil,terracottaclaysprouter,traysprouterwithgrowingmedium
5to7days
Cress " "
Flax " "
Chia " "
Psyllium " "
EDIBLESEEDS
Pumpkin Jarorbowlusedforsoaking 1to2days
Hulledsunflowers " "
Unhulledsesame " "
Hulledsesame " "
SPROUTEDWHOLEGRAINS
Rice Jar,EasySprouter,traysprouters,terracottaclaysprouter,EasyGreenAutomaticSprouter
1to2days
Rye " "
Hardwheat " "
Softwheat " "
Triticale " "
RINSINGINSTRUCTIONS NEEDTOGREENUP? NOTES
BREAKFASTGRAINS
Buckwheatgroats Justbeforeeating;drainwell No Usetheseforamorningbreakfastcerealandforpieshellcrustsandotherrecipes.
Hullessoats " " "
Hulledbarley " " "
SMALLGRAINS
Amaranth Twotimeseachday;drainsothereisnostandingwater
No Theseseedsareverytinyanddonotneedalongsoakortheymayexplode.Youmayormaynotseeasproutbuttheyareokaytoeatevenifyoudonot.
Millet " " "
Quinoa " " "
SMALLLEAFYGREENSEEDS
Alfalfa Twotimeseachday;drainsothereisnostandingwater
Yes Althoughsmalltheseseedsofferapowerhouseofnutritionandtaste,theyonlyneedafewhourstobecomegreen.
Broccoli " " "
Cabbage " " "
Clover " " "
Fenugreek " " "
Mustard " " "
Radish " " "
Kale " " "
Dill " " "
Fennel " " "
Onion " " "
Garlic " " "
SHOOTS
Sunflowerforgreenswithblackshells
Twotimeseachday;drainsothereisnostandingwater
Yes Thesproutsfromtheseseedsgrowtallanddobetterintraysprouters.Theygreenupinamatterofhoursandcanbeusedasasubstitutefororganiclettuce.Thesecanalsobegrowninmoistsoil.
Wholebuckwheatforgreens
" " "
Snowpeashoots " " "
Popcorn " No Popcornshootsneedtobegrowninthedarktostaysweet.
BEANSANDLEGUMESEEDS
Greenpeas Twotimeseachday;drainsothereisnostandingwater
No Thequicknessofthesesproutsmakesthemeasytohaveeveryday.
Marrowfatpeas " " "
Lentils " " "
Mung " " "
Adzuki " " "
Garbanzo " " "
Soy " " "
GRASSSEEDS
Wholebarleyforgrass
Twotimeseachday;drainsothereisnostandingwater
Yes Alargeamountofgrassyieldsasmallamountofjuice.Thechlorophyllinthejuiceishealthful.Thesecanalsobegrowninmoistsoil.
Hardwheat " " "
Wholeoatsforgrass " " "
GELATINOUSSEEDS
Arugula Keepsoilmoist;rinseterracottaclaysprouterandsprouterwithgrowingmediumtwotimeseachdayanddrainsothereisnostandingwater
Yes Onceyouhandlethegooeystuff,theseseedssproutjustlikealfalfa.
Cress " " "
Flax " " "
Chia " " "
Psyllium " " "
EDIBLESEEDS
Pumpkin Justbeforeeating;drainwell No Theseedibleseedsaddanicelevelofproteinandcrunchtoanydish.
Hulledsunflowers " " "
Unhulledsesame " " "
Hulledsesame " " "
SPROUTEDWHOLEGRAINS
Rice Twotimeseachday;drainsothereisnostandingwater
No Sproutedgrainsaddasweettasteandchewydimensiontosaladsandstir-fries.
Rye " " "
Hardwheat " " "
Softwheat " " "
Triticale " " "
RESOURCES
USEFULWEBSITES
AMAZONwww.amazon.comSearchfor“TheSproutHouse”
MUMM’SSPROUTINGSEEDS(LOCATEDINCANADA)www.sprouting.com
NUTRITIONDATAhttp://nutritiondata.self.com
THESPROUTHOUSEwww.sprouthouse.comOrganicsproutingseeds,organicsproutingseedmixes,organicwheatgrassandorganicbarleygrassseedsandsupplies,EasySproutsprouter,hempsproutingbag,sproutmastertrays,GeoSprouter,Geoterra-cottaclaysprouter,MiracleExclusivesterra-cottasprouter,EasyGreenAutomaticSprouter,stainlesssteelscreens,plasticlids,fertilizers,growingmedium,standardnurseryflats,clearhumiditydomesforwheatgrassandbarleygrass.
SPROUTPEOPLEwww.sproutpeople.org
U.S.FOODANDDRUGADMINISTRATIONwww.fda.gov
BOOKS
Braunstein,MarkTheSproutGardenwww.markbraunstein.org
Meyerowitz,SteveSprouts,TheMiracleFoodwww.sproutman.com
Meyerowitz,SteveWheatgrass:Nature’sFinestMedicine
Simonsohnm,BarbaraBarleyGrassJuice
Wigmore,Ann,andLeePattinsonTheBlendingBook
SPROUTERSANDOTHERPRODUCTS
EASYGREENAUTOMATICSPROUTERwww.easygreen.com
EASYSPROUTERwww.sproutamo.com
GROWINGMEDIUMwww.suretogrow.com
HEMPSPROUTINGBAGwww.sprouthouse.com
SPROUTANDGRASSFERTILIZERSwww.neptunesharvest.com
SPROUTMASTERTRAYSwww.lifesprouts.com
TERRA-COTTACLAYSPROUTERANDJUICERSwww.miracleexclusives.com
VITAMIXwww.vitamix.com
ACKNOWLEDGMENTS
Writersworkingaloneatthekeyboardtokeepthecursordancingacrosstheblankwhitescreenwithwordsdonotworkinavacuum.Myfamilyjoyfullysupportedandencouragedmethroughoutthisproject.Thankyoutomyhusband,Paul,forbeingasexcitedasIam.ToMatthew,myson,foryourwordsofenthusiasticencouragement.Alsotomyparentsfortheirloveandenjoymentofthewholeprocess;andtomybrothers,JohnandMark,andtheirfamilies.Iknowhowhappyyouhavebeenformeandwithme.
IwouldliketothankTiffanyHillofQuarryBooksforcontactingmeandaskingifIwouldliketowriteabookaboutsprouting.Littledidsheknowthatshewouldhelpmefulfilloneofmylifelongdreams:tobecomeapublishedauthor.AndtoRenaeHainesforcontinuingtheeditingprocessandsupplyinghergreatandcreativemarketingideas.
Iamthankfulformyartdirector,ReginaGrenier,whoseattentiontodetailbroughtoutthescrumptiousnessofsprouts.Sheworkedtirelesslytosetuptheshots,meticulouslyaddingitemstobuildscenesrightfromTuscany.Abbondanza!
IhadawholeteamassignedtothisprojectfromQuarryBooks,someofwhomIneverhadcontactwithbutwhoworkedtobringthisbookalive.Thankstoallofyou.
IamgratefulforthesplendidphotosfromTheaConklin.Eachoftheshotsisawonderful,beautiful,masterfulpieceofart.ShewasabletoshowhowmuchIlovetheallureoftheseedsandthesproutsthroughhercameralens.
AbignoteofthankstoMarkBraunsteinforreadingmymanuscriptandhelpingmetogetallthedetailscorrect.Hepavedthewaybysharinghisknowledgeandtimesofreely.
ManythanksandmuchlovegotomyverygoodfriendsSusanandBernieBolitzer,forallowingustheuseoftheirhomeforthephotoshoot.
TheDAMCafeandDeliinSaugerties,NewYork,provideduswithgreatfood,
beautifullypresented,duringtheintensethree-dayphotoshoot.
MuchgratitudegoestotheWriters’ClubattheSaugertiesPublicLibraryfortheopportunitytowritewithfriends.AbundantthankstomygreatfriendFrankFinley,therealwriter,forhisencouragementandproddingtokeepwritingthroughouttheyears.Ineverfeltalonebecauseyouhaveallbeenwithme.
Mostofall,Iwouldliketothankallofmyclients.Thisbookisbornoutofthequestionsthatyouhaveaskedmeovertheyears.Thesewordsandparagraphs,coupledwiththephotos,aremyanswersgatheredtogetherinoneplaceforyou.Now,itistimetogetouttheseedsandstarttosoakthem.Letthesproutingbegin!
ABOUTTHEAUTHOR
RitaGalchus,popularlyknownas“SproutLadyRita”,istheownerofTheSproutHouse.ShestartedsproutinginApril1986afterattendingafreeclassaboutsproutingwithherhusbandwhiletheyweredating.Thatclassstartedherloveofsprouting.ShepurchasedthebusinessinOctober2000andhasbeenSproutLadyRitaeversince.Ritaholdsbachelor’sdegreesinbusinessmanagementandholisticnutrition.
ThroughTheSproutHouse,shesellstonsoforganicsproutingseedseveryyearandinstructspeopleinhowtosprout.Inadditiontoherloveofsprouting,sheisanavidreaderandalsoenjoyswalking,sewing,crafts,beachvacations,andspendingtimewithherfamilyandfriends.Sheliveswithherhusbandandson.
INDEX
adenosinetriphosphate(ATP),16adzukibeans,62,73,109,133aerobicrespiration,16alfalfasprouts,9,133alpha-linolenicacid,101amaranth,76aminoacids,48arugula,23,100,101automaticsprouters/sproutingabout,34–35beansandlegumes,72grains,87grasses,121,126–127leafygreens,99shoots,114–115
bacteria,50bagsprouters/sproutingabout,26–27,37beansandlegumes,64–65grains,80–81
barleygrass,32–33,55,117,121,146.SeealsograssesBeanorLentilSoup(cold),136
BeanorLentilSoup(hot),137BeansandGrainsSalad,140beansandlegumes,60–73inEasyGreenAutomaticSprouter,72inEasySprouter,66–67healthbenefitsof,61hempbagsprouting,64–65masonjarsprouting,62–63mungbeans,73
sprouting,148–149terra-cottaclaysprouting,70–71traysprouting,68–69
BeanSproutSalad,141BeanSproutSpread,144bigbatchsprouting,46birds,sproutsfor,129blenders,146buckwheat,23,32,108,109,117burgers,andsprouts,143
carbohydrates,14,108carbondioxide,16catgrass,129chia,23,100,101children,11,133chlorophyll,11,14,16,47,89,90,108,117ciliahairs,52claysprouters.Seeterra-cottaclaysproutersclover,133ColdLeafySoup,134–135cotyledons,16cress,23,100,101cross-contamination,51
daylight,47dehydratingsprouts,147DeliDelights,142diet,10dogs,sproutsfor,129domesticatedanimals,129
EasyGreenAutomaticSprouterabout,34–35beansandlegumesin,72grainsin,87
grassesin,121,126–127leafygreensin,99shootsin,114–115
EasySprouterabout,24–25beansandlegumesin,66–67grainsin,82–83leafygreensin,94–95
edibleseeds,150–151energy,16
fats,14fenugreek,133fertilizer,32,48fiber,14,61,90flax,23,26,100,101flaxseedoil,101FoodandDrugAdministration(FDA),50–51fruitflies,53
garbanzobeans,62gelatinousseeds,100–107mixing,43nutritionalvalueof,101soilsprouting,102–103sprouting,102–107,150–151terra-cottaclaysprouting,106–107traysprouting,104–105
germination,16glucose,16gluten-freegrains,76–77gluten-freeshoots,108,117gluten-freesprouts,14gnats,53grains,74–87inEasyGreenAutomaticSprouter,87
inEasySprouter,82–83gluten-free,76–77hempbagsprouting,80–81masonjarsprouting,78–79nutritionalvalueof,75sprouting,78–86,148–151terra-cottaclaysprouting,86traysprouting,84–85
grasses,116–125inEasyGreenAutomaticSprouter,121,126–127growingmediumfor,124–126juicing,117,118,146andmold,119nutritionalvalueof,16,117forpets,129sprouting,23,121–127,150–151traysprouting,121,122–125
greenpeas,62growingmediums,104–105,109,112–113,121,124–126growlights,47
handwashing,50healthbenefits,10–11,14,61,89,133hearthealth,14heatmats,49hempsproutingbagsabout,26–27,37beansandlegumesin,64–65grainsin,80–81homegrownsprouts.Seealsosproutsorganic,13safetyof,12tasteof,10year-roundavailabilityof,13
hullremoval,55Hummus,RawSprouted,145
hydroponicgrowing,33,47
ItalianSoupSeasoning,135
jarsprouters/sproutingabout,22–25,37forbeansandlegumes,62–63forgrains,78–79forleafygreens,92–93
juicers,33,118juicing,32,55,56,108,117,146
leafygreenseeds,88–99inEasyGreenAutomaticSprouter,99inEasySprouter,94–95harvesttime,90–91masonjarsprouting,92–93microgreens,90nutritionalvalueof,89sprouting,88–99,148–149terra-cottaclaysprouting,98traysprouting,96–97
LeafySproutedSalad,138lentils,133LentilSoup,136–137light,47linseedoil,101lizards,129localfoods,13low-carbdiets,14
macronutrients,14,16marrowfatpeas,62,147masonjarsabout,22–23,37sproutingbeansandlegumesin,62–63sproutinggrainsin,78–79
sproutingleafygreensin,92–93MexicanSoupSeasoning,135microgreens,90micronutrients,16MiddleEasternSoupSeasoning,135mildew,52millet,76mindfulness,13minerals,48mixingseeds,43mold,52,119moneysavings,11mungbeans,9,62,73,109,133
nutrients,11,14,48,89,90,108,117nuts,44
oats,14,76,121omega-3fattyacids,101organicseeds,13,40–41OrientalSoupSeasoning,135oxygen,16
PeanutButterandSprouts,143peashoots,23,32pets,sproutsfor,11,128–129photosynthesis,16phytonutrients,11popcorn,109protein,14,48psyllium,100,101pumpkinseeds,44
quinoa,76QuinoaSalad,139
rabbits,129
RawSproutedHummus,145recipessalads,138–141sandwichesandwraps,142–145soups,134–137
resources,153respiration,16rice,76ruminants,118rye,121
safefood-handlingpractices,50–51SaladofShoots,139salads,138–141sandwichesandwraps,142–145sanitation,50–51saturatedfats,14seedsedible,150–151gelatinous,43,100–107,150–151germinationof,16leafygreen,88–99mixing,43organic,13,40–41pumpkin,44sesame,44storing,45sunflower,23,32,44,108,109,117toxins,41
servingsuggestions,130–147sesameseeds,44shoots,108–115inEasyGreenAutomaticSprouter,114–115nutritionalvalueof,108popcorn,109sprouting,109–111,148–149
smallbatchsprouting,46snacks,147snowpeas,108,109,117soakingprocess,16soilsproutinggelatinousseeds,102–103grasses,122–123shoots,109,110–113
soups,134–137sproutersautomatic,34–35comparisonof,36–37hempsproutingbags,26–27,37jar,22–25,37tray,28–35,37typesof,20–37washing,50
sproutingbeansandlegumes,60–73,148–149benefitsof,8–15bigbatch,46ascarbon-friendly,12childrenand,11,133community,11easyguideto,148–151economicsof,56–57gelatinousseeds,100–107,150–151grains,74–87,148–151grasses,116–125,150–151leafygreenseeds,88–99,148–149overviewof,16shoots,108–115,148–149smallbatch,46typesofpeoplewhosprout,14–15whiletraveling,24
sproutingtrays.Seealsotraysprouting
automatic,34–35plastic,28–29terra-cottaclay,30–31typesof,28–35wheatgrassandbarleygrass,32–33
sproutsbeautyof,13blending,146buyingvs.growing,56–57careof,47–51dehydrating,147gluten-free,14juicing,32,55,56,108,117,146forpets,11,128–129removinghullsfrom,55servingsuggestions,130–147forsnacking,147storing,54–55varietyof,11
standardnurseryflats,109,121stomachupset,41sunflower,23,32,44,108,109,117sunlight,47SuretoGrow,104,121
taste,10temperature,49terra-cottaclaysproutersabout,30–31beansandlegumesin,70–71gelatinousseedsin,106–107grainsin,86leafygreensin,98
toxins,41traysproutingabout,28–35,37
advantagesof,28automatic,34–35basicdirectionsfor,28,30beansandlegumes,68–69gelatinousseeds,104–105grains,84–85grasses,121,122–125withgrowingmedium,112–113,124–126leafygreens,96–97shoots,109,110–113standardnurseryflats,109,121terra-cottaclay,30–31,70–71,86,98wheatgrassandbarleygrass,32–33
trouble-shooting,52–53turtles,129
vegetables,14
water,16,48weightloss,14wheatgrass,32–33,55,56,117,121,146.Seealsograsseswheatgrassjuicers,
33,54–55
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©2013byQuarryBooksText©2013RitaGalchusPhotography©2013byQuarryBooksFirstpublishedintheUnitedStatesofAmericain2013byQuarryBooks,amemberofQuaysidePublishingGroup
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Allrightsreserved.Nopartofthisbookmaybereproducedinanyformwithoutwrittenpermissionofthecopyrightowners.Allimagesinthisbookhavebeenreproducedwiththeknowledgeandpriorconsentoftheartistsconcerned,andnoresponsibilityisacceptedbytheproducer,publisher,orprinterforanyinfringementofcopyrightorotherwise,arisingfromthecontentsofthispublication.Everyefforthasbeenmadetoensurethatcreditsaccuratelycomplywithinformationsupplied.Weapologizeforanyinaccuraciesthatmayhaveoccurredandwillresolveinaccurateormissinginformationinasubsequentreprintingofthebook.
10987654321
ISBN:978-1-59253-870-6
Digitaleditionpublishedin2013eISBN:978-1-61058889-8
Digitaledition:978-1-61058889-8Softcoveredition:978-1-59253-870-6
LibraryofCongressCataloging-in-PublicationDataGalchus,Rita.Homegrownsprouts:afresh,healthy,anddeliciousstep-by-stepguidetosproutingyearround/RitaGalchus.
p.cm.Includesindex.ISBN978-1-59253-870-61.Sprouts.I.Title.SB324.53.G352013635’.34--dc23
2013024613
Design:BurgeAgencyPhotography:TheaCoughlinPhotographyAuthorphoto:PaulGalchus