In the field of nutrition, Sprouting signifies the practice of germinating seeds, to be eaten raw (preferably) or cooked.
Sprouts are low in calories and rich in fibre, enzymes, protein, and other micro-nutrients. Not many people eat them although they can easily be bought or grown at home without requiring advanced gardening skills. There are tremendous health benefits from including sprouts in your diet:
Sprouts are easy and cheap to grow and, as locally grown vegetables, offer additional environmental benefits by avoiding pesticides, food additives and pollution from transportation.
They offer a powerful source of vitamins, minerals antioxidants, enzymes that fight free radicals as sprouting can increase their potency by 20 times or more.
Because they are oxygen dense they protect the body against bacteria, virus and abnormal cell growth.
Soaking and sprouting substantially increases the fibre content in sprouts which facilitates weight loss as the fibre binds to fat and toxins to remove them from the body.
Vitamin, such as A, B, C and E, and essential fatty acid nutrients increase in sprouting and minerals bind to protein, making them more easily absorbed.
Sprouts alkalize the body and protect it from disease including cancer.
Sprouted seeds, grains, legumes or nuts help support cell regeneration.
Due to their richness in dietary fibre and low calorie content, sprouts offer a substantial help in your weight loss goals.
HOW TO MAKE SPROUTS GRAINS/ BEANS/ LEGUMES
Wash the whole beans. Soak them in water for 6-8 hours. Drain the water. Wash the beans with fresh water. Place them in a sprout maker/ place them in a sieve and cover it. Keep it in a dark place. It will take anywhere between 8 to 16 hours depending on the weather. The beans that have not sprouted are spoilt. They should be separated from the rest and discarded/ composted.
HOW TO MAKE SPROUTS SEEDS (mustard, clover, radish, alfalfa, etc.)
Use drinking water for soaking & rinsing each time.
Step 1: Soak your seeds
A good rule of thumb is to use three parts water to one part seed. Start with 1 tablespoon seeds. Place the seed in a clean wide mouth glass jar, cover with water, and stir to make sure all seeds are wet. You can cover it with a lid top of the jar or piece of muslin or a cut piece of fridge vegetable bag and secure with rubber band. Set it aside to soak for 6-8 hours.
Step 2: Drain and rinse your sprouts.
Once the soaking time is up, you need to drain your sprouts. Just tip the whole jar over the sink and let the water rush out and let drain. Then add more fresh water to the jar, swirl it around a little a, rinse out that water. Make sure to really shake out as much water as you can. Keep jar in an inclined position (in a bowl or plastic basket) to help with aeration and draining. It’s important to keep the sprouts draining nicely, and this little trick seems to do it well. Set it in an out-of-the-way- spot. It doesn’t need to have sunshine but it does need to be able to breathe.
Step 3: Rinse, drain, repeat.
Now visit your sprouts twice a day and rinse them with fesh, cool water, drain, and prop back up in the bowl/basket. For most seeds, you’ll start to see little baby sprouts within a day or so. Keep on rinsing and draining until you get to the length you want. Usually take 4-5 days.
Step 4: Harvest, store and use your sprouts.
Give your sprouts one final rinse and drain, then remove the jar lid and remove all the sprouts out onto a clean, absorbent kitchen towel. Then wrap the sprouts up and close the container. Extra moisture is the enemy of sprouts. Store in the fridge for up to a week.