Are you growing and eating sprouts yet? If not, you should start! Sprouts are a miracle food, jam-packed with nutrients! Plus, they are inexpensive and easy to grow indoors at home all year long.

If you’re not familiar with sprouts or sprouting, it is the process of germinating seeds, nuts, or grains to eat them raw or cooked. It’s generally a two-step process involving soaking the seeds and then sprouting them. Soaking washes away the enzyme inhibitors and anti-nutrients allowing them to begin the process of germinating.

Sprouts are the one of the most enzyme-rich foods on the planet! Experts estimate that there can be up to 43 times more enzymes in sprouts than in uncooked fruits and vegetables. Additionally, the vitamin content in nuts, seeds, and grains are increased dramatically within just a few days of sprouting. Vitamins A, B-Complex, C, and E are increased by as much as 20 times more than in the original non-sprouted seed, nut, or grain. Sprouts also help fight cancer by alkalizing the body and have an abundance of bio-available plant protein, anti-oxidants, fatty acids, and fiber.

For those who have trouble digesting seeds, nuts, and grains raw, you’ll likely have little to no trouble digesting sprouts. Sprouting seeds, nuts, and grains eases the impact on the digestive systems and allows for easier absorption of the nutrients.

Packaged sprouts are available at most health foods stores as well as many grocery stores such as Whole Foods Market. However, the healthiest (and tastiest) sprouts are the ones you grow yourself.

How to Sprout Your Own Seeds:

What Should You Sprout
You can sprout almost any seed, nut, or grain that you choose. Below are a few of the more popular choices. It is important to keep in mind that you will want to use only fresh, raw, organic seeds, nuts, grains, and legumes for sprouting.

• Seeds: Broccoli, alfalfa, sunflower seeds, red cabbage, fenugreek, celery, radish, oats, pumpkin and leek.
• Grains: Quinoa, black sesame, flax, rye, barely, wheat, brown rice, corn, and spelt.
• Legumes: Lentils, mung beans, garbanzo beans, pinto beans, soy beans, and chick peas.
• Nuts: Peanuts and Almonds

What You’ll Need

• Sprouting Vessel (if you don’t have one, a wide mouth mason jar will work fine)
• Sprouting Lid or Cheesecloth (or a breathable cloth)
• Seeds to Sprout
• Pure Water

Soaking and Sprouting Process:

Follow the process below if you are using a mason jar to sprout your seeds. If you are using a store bought sprouting vessel made for sprouting seeds, please follow the direction that came it.

• Step One – Soak The Seeds – Before soaking the seeds you will want to rinse the seeds to remove any dust or residue. Next, place one tablespoon (per quart jar) of your choice of seeds or grains into to the Mason jar. If soaking nuts or legumes, use on-third cup per quart size jar. Now pour pure water in the jar making sure all of your seeds are emerged in water. For seeds, one cup of water will do, but for legumes and nuts double the amount of water. Place the jar in a dark area at room temperature overnight.

• Step Two – Drain and Rinse – After about 6-12 hours of soak time, drain the water and thoroughly rinse the seeds. Making sure the sprouting lid or cheesecloth is secure, place the jar upside down to allow any excess water to drain out. Rinse the seeds two times throughout the day, every day, until the day you eat them, making sure to drain them well after each rinse. Seed sprouts do not need sunlight the first couple of days but during the last few days you can place them in a sunny windowsill to help them green up and grow more quickly.

• Step Three – Harvest the Sprouts Harvest time will vary depending on what you are sprouting. Generally, most sprouts are ready to eat within 5-7 days. To remove the hull place all the sprouts in a bowl with cool water and stir until the hulls are released and float to the top. Removing the hull is not necessary, but it does help prevent spoilage, making the sprouts last longer. Drain sprouts and place in refrigerator for up to 7-10 days.

So there you go! Sprouting is quick and easy! Start sprouting today and enjoy the many great benefits of sprouts. You can get fresh, organic seeds at Sprout People and a sprouting vessel on Amazon.

The post Sprouts: A Nutritional Powerhouse You Can Grow Indoors All Year Long appeared first on Grow Real Food — Organic Gardening, Homesteading & Real Food Recipes.

One of the best ways to enjoy the nutrition of a sunflower is by eating its sprouts. Sunflower sprouts boast a surprising 25 percent protein. They are also rich in stress-busting vitamin B and hormone-balancing zinc. Their sweet taste and hearty texture make a great addition to any salad.

Five healthy reasons to eat sunflower sprouts

1. Boost your fertility with sunflower seeds and sprouts: Both sunflower seeds and their sprouts contain high amounts of zinc. Zinc is a well-researched mineral that is essential for the development of sperm, which is why it is especially important for men.

2. Sunflower sprouts are high in B vitamins, especially folate: Folate (or folic acid) is a necessary B vitamin for pregnant women, needed to ensure proper development of the baby’s nervous system. The combination of B vitamins also assists in the mother’s circulation as well as aids in stress relief.

3. Boost your antioxidant capacity with sunflower sprouts: Both sunflower seeds and their sprouts contain high amounts of vitamin E. Vitamin E works synergistically with vitamin C and selenium to reduce blood pressure, increase the elasticity of arteries and prevent heart disease.

4. The sunflower sprout is a natural expectorant for chest congestion: In Ayurvedic medicine, these sprouts are thought to have the ability to encourage clearance of the lungs. Natural expectorants may also be used as a preventative measure against lower respiratory infections to deter the invasion of pathogens.

5. Sunflower seed sprouts are a great vegetarian source of protein: Protein is well known for its ability to repair muscle tissue and aid in enzymatic functions in the body. But protein is also important in bone development and the prevention of osteoporosis, as it acts as the fundamental framework for the development of the bone matrix and continues to support bone strength throughout life.

Sprout to life shake
Sprouts are a live food, which makes many nutrients more available for digestion and assimilation. Sunflower seed sprouts are rich in B vitamins and essential amino acids — precisely the nutrients your adrenal glands need to work at their optimum. Cleansing your tissues is more important for stress reduction than many people realize. If your cells are struggling to function because they are full of toxins, then you will be less resilient to stress, be it psychological, physical, or environmental.

Ingredients:
2 cups (500 mL) filtered water
1 cup (250 mL) apple cider or juice
1 cup (250 mL) fresh pineapple, sliced
1 cup (125 mL) sunflower seed sprouts
2 tbsp (30 g) hemp or sunflower seeds
1 tbsp (15 ml) lemon juice

Directions:
Add all ingredients to a blender, and mix until desired consistency is reached.
Makes 4 cups

Sunflower sprouts are also easy to grow indoors. Soak one cup of unhulled, natural and unroasted sunflower seeds overnight in a mason jar. Place a planting tray with holes onto a solid tray to ensure good drainage. Fill the planting tray with an inch of dirt, watering it well. Drain your soaked sunflower seeds, and spread them over the dirt in an even layer. Cover the seeds with an unbleached wet paper towel — this keeps the seeds moist and in the dark while they sprout. When the sprouts reach an inch tall (about two days), you can take off the cover and put them next to a sunny window. The sunlight will help create the bright green chlorophyll.

Be careful to keep them moist, but don’t over water them or you may encourage mold to grow. In one week your sunflower sprouts will be ready to harvest! If your house is cold, it may take an extra day for the sprouts to reach maturity.

(Source)

The post 5 Health Benefits of Eating Sunflower Sprouts (Plus a Juice Recipe) appeared first on Grow Real Food — Organic Gardening, Homesteading & Real Food Recipes.