Monday, June 23, 2014

Sprouting 101

   Hi Friends!

   For the past few months I've become quite the sprouting machine! I'm obsessed. Sprouts are so good for you, super yummy, and extremely easy to make at home. I make them on a weekly basis and usually have two jars on the go at a time plus a container in the fridge for eating. They don't really last long in my house because I sprinkle them on everything and sometimes just eat them on their own. If you haven't tried sprouting yet, what are you waiting for? In this post I'm going to simplify sprouting for you and you'll wonder why you haven't tried it sooner. I promise.

Day 1...
   First, choose your sprouts. I like to have two different ones on the go at a time. Lately it's been Alfalfa and Super Spicy Lentil Crunch, which is my current favorite. For this post I'm using alfalfa.

   Place 1-2tbsp of sprouting seeds into a mason jar (I used a 1L sized jar) and add water. Swirl it around and then drain the water, taking care not to lose any seeds. Add the seeds back to the jar with about a cup or so of filtered water. Soak for 2-6 hours, preferably in a darker corner of the kitchen or in the cupboard. I like to soak mine for at least six hours because I find that the longer the seeds soak, the better the sprouts. That's just my opinion.

After the seeds have finished soaking, drain them and rinse them one more time. Place them back in the jar, cover it and place the jar on an incline to allow it to drain. You can do this in a dish rack, or a bowl like I do. If you don't have a sprouting lid for your jar, just use a clean j-cloth or even a cheese cloth would probably work too. Keep the sprouting jar out of direct sunlight or in a cupboard if possible.

Day 2...
Rinse the seeds twice a day to keep them from drying out. I do this in the morning and again in the early evening. If you are using a cloth to cover the jar, take the cloth off when you rinse the seeds and use a mesh sieve to help you drain the water.

Day 3...
By day three you should start to see little sprouts at the end of the seeds. Success! Keep rinsing the seeds out twice a day.

Day 4...
More sprouts! Don't forget to keep rinsing the seeds morning and night.

Day 5...
The jar will almost be bursting with sprouts, but that's okay! You may need to take the lid off when you rinse the sprouts and use the handle of a spoon or fork to stir them around a bit so that the water works it's way in between the sprouts.

Day 6...
The sprouts are ready! I did the final rinse the night before so that they would be ready in the morning. Two tablespoons of sprouting seeds will produce about 6-8 cups of sprouts. How amazing is that?

   You've just seen how super easy it is to sprout at home. Considering you would probably pay between 2-4 dollars for a cup of sprouts at the market, it's worth it to grow your own. If you start on Sunday, you can enjoy fresh sprouts by Thursday or Friday, depending on how long you like the sprouts to be. I like mine long! Store them in an air tight container and keep them in the fridge. They should stay fresh for about a week or so. Sprinkle them on everything. Salads, smoothies, tacos, wraps, sandwiches, burgers, etc. Yum!

Why should you eat sprouts?
  1. Excellent source of enzymes
  2. High in protein
  3. Rich in essential nutrients (Vitamin A, Vitamin C, Vitamin B1, Vitamin B6, and Vitamin K; as well as these minerals: Iron, Phosphorous, Magnesium, Potassium, Manganese, and Calcium)
  4. Aid in weight loss (because of it's fiber content, plus they are low in calories)
  5. Easy to digest
  6. May help to regulate blood pressure
What are you waiting for? Get sprouting!

Happy Monday!
Ves xx


  1. Thanks Vesna! Very good instruction ... I will start my sprouts today! xxoo

  2. This is such an awesome post. Thank you so much for sharing, Vesna. I honestly had no idea it was so simple.

    1. Thanks for reading it, Jessie! I hope it inspires you to start sprouting! :)


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