When we were young, we often learned about the way plants grow by sprouting mustard and cress seeds on a flannel or wad of wet blotting paper. Well, these skills can now stand us in good stead! Popularised as superfoods in many recent books and articles, sprouted seeds are not only tasty but have amazing healing properties.
They contain vitamins, minerals, amino acids and enzymes to help the body function normally. Sprouted seeds are high in chlorophyll, which is used by the plant to convert sunlight into energy; it also gives freshly mown grass that distinctive summery smell, and is used in breath-fresheners.
The enzymes in sprouted seeds are used to break down food into nutrients, and provide all the necessary amino acids our bodies need to promote and maintain good health. Sprouted seeds contain antioxidants, which can protect us from the effects of ageing. Because freshly sprouted seeds provide live enzymes and high nutritional value, they help our digestion as well as converting starches and fats into energy and nutrition. Germination also dramatically increases the vitamin content of seeds, with some levels increasing by 500% over the first 3 days of germination. Sprouted seeds also contain valuable dietary fibre, useful for its cleansing effect on our digestive tract.
Many sprouted seeds and beans, and also other superfoods, can be bought in your local health food store in tablet form or as dried powder. The store will also be able to advise you on individual benefits and concerns. Alternatively, you can try sprouting your own seeds at home.
Sprouting seeds at home is very inexpensive and always fresh even during the winter months when fresh fruits and vegetables are limited and high-priced. Home sprouting supplies delicious fresh food all year round and only takes a few seconds each day to maintain. Sprouted seeds have a consistently high content of vitamins such as vitamin A, B group and C, when home grown.
Most seeds, beans and grains can be sprouted and eaten. The most common ones are mung beans (better known as beansprouts in Chinese cooking), alfalfa, lentils, soybeans, chickpeas, quinoa, sunflower seeds, fenugreek, radish and broccoli seeds. Broccoli sprouts are especially nutritious and are thought to have anti-cancer properties. They have been found to be between 20 to 50 times more nutritious and life-enhancing than broccoli itself.
It's important to use only 100% organic seeds so purchasing seeds from a health food store is advisable.
You will need a wide mouth jar, some fine mesh, fabric or cloth to prevent bugs getting to your crop, an elastic band and a washing up bowl or casserole dish. You will also need a litre or two of cooled, previously boiled water; you can either boil some extra in the kettle and use it when it has cooled, or boil some specially, cool it down and store it in a cupboard in a 2 litre mineral water bottle (don't use a milk carton as they are impossible to clean properly and will contain fats which will go rancid.) You could use a piece cut from an old, clean pair of tights for the mesh, and a jam jar for the jar. Make sure you rinse all the items before use with cooled, previously boiled water.
To make your own sprouted seeds, soak 1 to 2 tbs. of seeds in the wide mouth jar. Cover with the mesh or cloth and secure with an elastic band. Add some of your cooled water to rinse, swirl and drain. Add 1 cup of boiled water cooled until tepid and soak the seeds for at least 4 to 8 hours. Rinse the seeds twice during this time by draining the water, then adding another cup of boiled water cooled until tepid. Finally, drain the seeds and leave them damp by propping jar upside down at an angle in the bowl in a light place like a window sill (standing the jar edge on a damp kitchen cloth will stop it slipping). In 3 to 6 days the sprouts should be 1 to 2 inches long. Drain sprouts and place in a covered container to store in the refrigerator. Refrigerated, they should keep for 4-5 days.
Sprouted seeds are high in energy, always fresh, have no fats and are low in calories. They are one of the most complete and nutritious foods that exist. Freshly sprouted seeds are available from some health food stores.