Sprouted seeds are incredibly nutritious. They contain multiple vitamins including a range of B vitamins, some of your antioxidant vitamins A, C and E. They’re also a source of fibre and protein. Some even contain even more omega 3 fatty acids as a result of sprouting too. The enzyme inhibitors are removed giving the sprouts a higher amount of macronutrients that are easier to digest.
These steps refer to non-gelatinous seeds:
· Leafy sprouts (alfalfa, clover, radish, broccoli, mustard etc.)
· Un-hulled Sunflower, buckwheat, pea shoots.
· Beans and legumes (garbanzo, beans, lentil, pea).
1. Soak the seeds in fresh, cold water for 2 to 3 days
2. Soak the terra-cotta tray in fresh, cold, potable water for 15-30 minutes so it can absorb water.
3. Place coffee filter paper in the terra-cotta tray and pierce the paper with a knife or toothpick where the holes are in the terra-cotta tray.
4. Use a tea strainer to drain water from soaked seeds.
Sprinkle the seeds on the tray.
5. Place the tray over a bowl to catch the water
6. Water the tray, letting the excess water drain out the holes.
7. You will be left with wet seeds on the tray.
8. Twice a day, rinse and drain the seeds with fresh water. Do not use the water previously used to water the seeds.
Leafy sprouts are ready when they have the first two leaves. If the leaves are yellow, put the tray in gentle, indirect sunlight so the sprouts can produce chlorophyll and turn green.
Pea shoots, sunflower shoots, buckwheat: These are harvested in about 8 to 10 days, they will be several inches tall. The buckwheat and the sunflower should have fully opened little leaves at the top. If the leaves are yellow, put the tray in gentle, indirect sunlight so the sprouts can produce chlorophyll and turn green.
Beans and legumes are ready when they have a small root, at this stage they are tender and tasty.
How should you eat them?
You can add them to your meals at the end of cooking, add them to smoothies, or salads. Some sprouted seeds are incredibly flavoursome and make a fantastic feature flavour to dips like white bean with garlic or hummus. They’re a great topping for nut butter or smashed avocado on toast too!
Keep the sprouts in a covered container in the fridge for about a week, although they are best eaten asap.