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