Because sprouts vary so much from one variety to the next, as well as from their full-grown counterparts, it is a good idea to consult your naturopathic doctor when considering adding sprouts to your diet. While you can usually purchase sprouts through your local grocer or farmer’s market, sprouting at home has definite advantages. Sprouts are delicate and need to be handled carefully and refrigerated. Most importantly, they need to be as fresh as possible to provide the most significant health benefits. Sprouting at home not only allows you to get sprouts at their peak freshness every time, but it also allows you to experiment with a wide variety.
Here are 5 tips to get you started having fun with and reaping the benefits of the healthiest possible sprouts, at home.
1. Research which varieties of sprouts you want to try. Different sprouts favor different growing conditions. Some sprouts grow best indoors, in soil, while others grow through soaking and moisture control methods. Sprouting times also vary depending on the type of sprout, the method and even personal preference. Wheat, sunflower, almond, lentil and mung sprouts are all good options if you’re a beginner. Also easy for beginners are Red clover, radish mustard, adzuki, garbanzo and pumpkin.
2. Collect your tools and get started. The jar and cloth methods are two of the most common sprouting methods, but require regular rinsing and checks for mold. Still, the old-fashioned way – growing sprouts in soil – remains one of the easiest and least time consuming methods. Growing sprouts in soil also produces far more nutritious and abundant food. You can also try sprouting bags or commercial made sprouting systems available at many health or natural foods stores.
For in-depth tips on how to sprout, check out:
How to Sprout: Seeds, Beans + Grains
Ridiculously Easy Sprouting 1010
The Sprouting Guide: How to Sprout Seeds and Bean Sprouts.
3. Water makes a difference. Use bottled spring water or filtered water when sprouting. Most seeds won’t sprout well in polluted tap water. There is no point to sprout with water contaminated with fluoride and chlorine.
4. Freshness is key. It’s best to eat sprouts as soon as they are ready, but if you need to store them, put them in the refrigerator or in a controlled sprouting environment until you’re ready to use them. Stored sprouts should be rinsed every 24 hours.
5. Get creative. There are tons of ways to enjoy sprouts. Try adding different sprouts to your salads or wraps. Use sprouts as new toppings for sandwiches and burgers. Play with food styling by creating a simple gourmet meal from your choice of lean meat on a bed of sprouts salad.
Are sprouts good for me? World’s Healthiest Foods.
Balch, Phyllis A., and James F. Balch. 1992. Rx Prescription for Cooking and Dietary Wellness. Greenfield, Ind: P.A.B. Pub.
Murray, Michael T., Joseph E. Pizzorno, and Lara Pizzorno. 2005. The Encyclopedia of Healing Foods. New York: Atria Books.
Pitchford, Paul. 1996. Healing With Whole Foods: Oriental Traditions and Modern Nutrition. Berkeley, Calif: North Atlantic Books.