Sprouting+Guide

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Sprouting Guide

CULINARY NUTRITION EXPERT PROGRAM

SPROUTING GUIDE

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Sprouting Advantages:

• Enzymes are activated, which are necessary for food digestion • Proteins are converted to free amino acids, which are the building

blocks of our bodies • Starches change to simple sugars • Minerals combine to increase assimilation • Vitamin content increases, often rising between threefold and

twelvefold • Chlorophyll and carotene content increases dramatically when exposed

to sunlight • Home-grown sprouts are cheap, cheap, cheap

Our Favourite Sprouts:

• Alfalfa sprouts: Rich in phytochemicals, alfalfa sprouts protect against cancer, heart disease, osteoporosis and fibrocystic breast disease. They stimulate natural killer cell activity, which strengthens the immune system. Alfalfa sprouts are beneficial in reducing symptoms of PMS and menopause, including hot flashes. They contain high concentrations of antioxidants, the body’s defense against the destruction of DNA, which is the cause of aging. Alfalfa sprouts are abundant sources of vitamins A, B, C, E and K, the minerals calcium, iron, magnesium, phosphorus, potassium and zinc. They’re also good sources of carotene, chlorophyll, amino acids and trace elements. They contain 35% protein.

• Broccoli sprouts: Broccoli sprouts abound with the amazing cancer-fighting phytochemical sulforaphane. Research studies have shown that they contain 50 times more sulforpohane than fresh broccoli. What’s more, broccoli sprouts contain glucosinolates and isothiocyanates, substances that protect cells from becoming malignant, at 10-100 times greater levels than in fresh broccoli. They are sources of plant estrogens, similar to human estrogen, and therefore are helpful in cases of PMS, menopause, hot flashes and fibrocystic disease. Nutrient-dense, they are rich sources of vitamins A, B, C, E and K, antioxidants, the minerals calcium, iron, magnesium, phosphorus, potassium and zinc. They’re also rich sources of carotene,

SPROUTING GUIDE


chlorophyll, amino acids, trace elements and antioxidants. Broccoli sprouts contain as much as 35% protein.

• Garbanzo beans, also known as chickpeas, can be sprouted to make a delightfully delicious hummus that’s much richer in nutrients than hummus made from cooked chickpeas. Garbonzo bean sprouts can also be used in salads, soups or stir fried or steamed with other bean sprouts and vegetables. These sprouts are plentiful sources of vitamins A, C and E, the minerals iron, calcium, magnesium and amino acids. They contain 20% protein.

• Pea sprouts: Pea sprouts are rich sources of vitamins A, B, C and E, all the essential amino acids, the minerals calcium, iron and phosphorus. They contain 26% protein.

• Lentil sprouts: Lentil sprouts are rich in vitamins A, B, C and E, the minerals iron, calcium and phosphorus. They contain 26% protein.

• Mung bean sprouts: Abundant in vitamins A, B, C and E, mung bean sprouts are packed with the minerals iron, potassium, calcium and magnesium, as well as amino acids. They contain 20% protein.

• Red clover sprouts: Rich in phytochemicals, red clover sprouts are protective against diseases like cancer. They contain genistein, which is known to prevent the formation of new blood vessels inside tumours, essentially starving them. Red clover contains naturally occurring plant estrogens, similar to human estrogen, so they are helpful with PMS, menopause, hot flashes and fibrocystic disease. They contain vitamins A, B, C, E and K, the minerals calcium, magnesium, potassium, iron, phosphorus and zinc, trace minerals, carotene, chlorophyll and amino acids. They contain 26% protein.

SPROUTING GUIDE


How to Sprout

Method 1: The Soak-And-Sieve Method

Good For: Mung beans, chickpeas, lentils, quinoa, buckwheat

YOU WILL NEED:

• Container to soak beans/lentils/peas in • Sieve • Towel

DIRECTIONS:

• Soak beans/lentils/peas of choice overnight. • Rinse thoroughly in a sieve. • Leave in the sieve over a bowl. • Rinse twice per day, once in the morning, once in the evening, then • cover with a towel. • Watch them sprout away!

Method 2: The Saggy Sack Method

Good for: Alfalfa sprouts, broccoli, sprouts cabbage sprouts, clover sprouts

YOU WILL NEED:

• Mason jar • Nut sack or cheesecloth (available at health foods stores and hardware

stores) • Elastic band or metal ring from jar • Drainage container (dish racks work well) • Seed/lentil of choice • Food-‐grade hydrogen peroxide (to prevent mould growth -‐-‐ optional)

DIRECTIONS:

• Add 1-‐2 Tbsp of seeds to the jar, more or less depending on the size of • the jar. They will expand quite a bit. • Fill jar with water, making sure all beans/seeds are covered. • Stretch nut sack or cheesecloth over the jar and secure with rubber • band or ring from jar lid.

SPROUTING GUIDE


• Allow to sit like this for 12-‐24 hours. • After elapsed time, drain out the water and rinse the seeds. • Turn jar upside down in dish/drain rack. Try and lean it at a 45-‐degree • angle so that water can drain but air still circulates. • Rinse your sproutlings twice a day. Each time you rinse them, rinse • several times, then leave to drain. If using food-‐grade hydrogen • peroxide, add 1/2 tsp to the water and let sit for 5 minutes before • rinsing several times. This helps prevent mould growth. • When ready, keep sprouts refrigerated & rinse daily.

Method 3: Micro-Farm Method

Good for: Pea sprouts, sunflower sprouts, wheat grass

YOU WILL NEED:

• A pan or casserole dish • Organic sprouting seeds of choice • Organic soil

DIRECTIONS:

• Line a casserole dish or pan with approximately 2 inches of organic soil.

• Sprinkle a handful of seeds on top, then cover with another inch of soil. • Spritz with a little bit of water every day. • After 4-‐5 days, you will have sprouts! When you’re ready to use them, trim

them with scissors.

Super sprouting tip: If you have a fine enough sieve, you can use the Easy

Sprouting Method with regular sprouting seeds like broccoli and alfalfa,

too. This method is easy peasy! Another sprouting tip: You can lower

cooking time and increase nutritional content of grains by soaking them for

12 – 24 hours before cooking.

Sprouting+Guide

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