Bean Sprouting
Bean Sprouting
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| cooking advice |
Sprouted Seeds - Super Food
Sprouted seeds or sprouts - not to be confused with the Brussel variety - are small plants, the next stage up from a seed. Sprouted seeds are young plants chock full of healthy minerals, vitamins, enzymes, proteins and fibre (practically all you need), and as they sprout their vitamin content increases. Because you eat them whilst they are growing, nearly all the nutrients remain intact! Your nutritious seed sprouts contain more vitamins and nutrients than nearly any other food and they make an important contribution to the recommended 5 portions of fruit and veg per day - 2 handfuls equal 1 portion.
How to Grow Sprouts
Growing sprouts is so cheap and easy - remember growing cress at school? It's nearly as easy. You can buy a 3 level germinator or a single container, available from any good health food shop, add in a pack of seeds and your away. To grow your sprouts......
- in cold water soak your seeds overnight
- drain the seeds and spread them evenly in you germinator, making sure they are not clumped together
- place them in a well lit spot but not in full sunlight
- twice a day pour fresh cold water over the seeds and after 5-7 days - depending on seed variety - they'll be ready to eat
- they can then be stored in a container in your fridge for 5-7 days. If you're using the 3 level germinator, the water will drain to the bottom to be thrown away. With the single germinator you have to tip the jar to let the water drain away
What To Grow
There are loads of things you can grow, some easier than others. Some of the most popular include:
- mung bean seeds (chinese bean sprouts)
- alfalfa seeds
- lentil seeds
- radish seeds
- clover seeds
- buckwheat
- chickpeas
One to definitely avoid are kidney beans, as they are toxic when raw.
How To Enjoy The Benefits
Eat your sprouted seeds raw and you'll get all the benefits of this energy packed nutritious food. Or add them to your sandwiches, use as a side dish with a main course, sprinkle on top of soup, use them in a salad. Whilst it doesn't do any harm, cooking or heating your sprouts is not recommended as this will strip them of the nutrients that you have lovingly grown them for.
About the Author
Jason Paris, a master personal trainer and nutritionist, runs a website with business partner Lady Marie Stubbs - best selling author of "Ahead of the Class" and recently portrayed on television by Julie Walters. Their aim through the website is to make the business of exercise and eating right more straightforward and transparent, particularly for women of 50 and over.
For more information on exercise and nutrition visit their site at:
http://www.female-fiftyplus-get-fit.com
When sprouting beans, is it best just to eat the sprouts, or is the remaining bean nutritious too?
I've just started using a home-sprouter. It seems that mung beans are OK to eat with the sprouts (what about the seed-pods though - best to pick out and discard or are they healthy too?)
What about other sprouts? Lentils? Fenugreek? OK to eat the bean the sprouts emerge from?
Any beans that must be discarded after sprouting?
SPROUTING INFORMATION
You can purchase a sprouting jar (available at most health food
stores) or you can make your own. To make your own get a 1/2 gallon
clear glass container. Be sure to wash it out well. Cover the mouth
with a fine screen and use a rubber band to keep it on. That's it.
Really though, the purchased jars are inexpensive and are made just
for the purpose.
** How to sprout seeds
1.) Place measured amount of seed, beans, or grain into sprouting
jar. Add water and soak overnight following chart recommendations
below.
2.) Pour off soak water and place jar mouth down at 45 degree angle
for drainage and ventilation between rinsings, then rinse twice a day
with fresh cool water.
3.) After sprouts have matured (see chart below) place them in a
bowl of water. Seed hulls will float to the top and dprouts will
sink. Skim hulls off with your hand and discard them. Gently remove
sprouts from bowl and drip drain before storing them in a glass or
plastic (closed) container or bag in the refridgerator.
4.) Place Alfalfa, Mustard, Cabbage, Clover, and Radish in indirect
light for two days before harvesting to develop chlorophyll. Use the
sprouts in preparing your next meal, in salads and sandwiches.
** Sprouting tip
The ideal sprouting temperature is between 65~ and 75~. Sprouts
grow best in darkness or indirect light. When sprouted too long some
seeds and beans may become bitter. Grains become sweeter on the
fourth and fifth day of sprouting. Start new seeds every 3 days for a
continuous suppy.
** Sprouting Chart
Variety Soaking Time Dry Measure
Ready in
(hours) QT. 1/2 gal
(days)
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
^^^^^^^^^^^^^^ ^^^ Alfalfa 8 3 TB 6 TB
4-5 Clover 8
: 4 TB 8 TB 4-5 Mustard 8
: 1/4 cup 1/2 cup 4-5 Sesame 8 1/2 cup 3 cups 2-3 Sunflower 8 2
cups 4 cups 2-3 Lentils 12
1/2 cup 1 cup 2-5 Mung
12 1/2 cup 2 cups
3-5 Green Peas 12
1 cup 2 cups
2-3 Wheat & Rye 12
1 cup 2 cups 2-3
Sprouting info and chart From: Rainbow Acres Natural Foods 13208
Washington Boulevard
Los Angeles, CA 90066
