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At this point, pretty much everyone has heard of sprouts, and a lot of us have probably tried them. But how many of us are growing sprouts in our own homes on a regular basis? It’s surprisingly easy to do and within days you can have your own fresh sprouts ready to go.

Why Sprout?

We know nuts, grains, seeds, and legumes are packed with vitamins, minerals, enzymes, fiber, and other nutrients. But when they are sprouted, they turn into a nutrient powerhouse! Sprouts have so many health benefits! Soaking and sprouting breaks down the phytic acid, making them easier to digest. The nutrients are more bioavailable and easily assimilated into the body. Sprouts are great antioxidants, antiviral, anti cancer, and they help protect against obesity, cardiovascular disease, atherosclerosis, high cholesterol, and diabetes. They also improve the gut microbiome, reducing the risk of colitis, IBS, and colorectal cancer.

Obviously they could do your health some good. So why not get them in the store? You totally could. The main cons in my mind are the cost and the fact that you don’t know anything about how they were grown. I love being there for every step of the sprouting process, knowing I’m using clean equipment and clean water, and being able to monitor the growth and health of the sprouts myself. You can grow tons of sprouts on your own for a fraction of the cost. And it’s honestly not very much work. It takes about 20-30 seconds out of each day. The hardest part is remembering to rinse them (which is your only job).

How do I Sprout?

Just like everything else on this blog, I am not an expert. So I’ll tell you what I have done as a mere civilian, and then it should be clear that if I can do it, literally anyone can. And that includes you.

Supplies needed:

  • Mason jar
  • Lid that allows for air flow and drainage (could be cheesecloth and rubber band, or there are various lids made specifically for sprouting – I’ll link mine below)
  • Water
  • Seeds, grains, nuts, or legumes (whatever you want to sprout)

Instructions:

  • Put desired amount of seed into desired size of jar
  • Cover with water for 12 ish hours
  • Drain, rinse, and drain again
  • Allow jar to sit upside down, preferably at an angle
  • Rinse twice a day until done to your liking

Step 1: Soak for about 12 hours

Step 2: Rinse, drain, and keep upside down (at an angle is better)

For my examples, I put 1 Tbsp. each of mung beans and broccoli seeds into their own 1 quart jar, and lentils in a half quart jar. I let them soak overnight, and then drain in the morning. I kept the mung beans and lentils going for 4 days, and broccoli for 7 days.

By Day 2 you can see the little tails emerging.

If you’re not sure how long to sprout your specific item, you can always google it. If you buy seeds specifically for the purpose of sprouting, the package will tell you how long they need. It’s that simple! When they are done, I pour them out onto a paper towel and let them dry out a bit. Then I put them in an airtight container in the fridge for up to a few days.

Day 4

Day 6

When they are done, I pour them out onto a paper towel and let them dry out a bit. Then I put them in an airtight container in the fridge for up to a few days.

I like to keep a small amount of something sprouting at all times so they keep coming in as I’m finishing up the last ones. 

Sprouts are a great way to get fresh greens all winter long. They go well on pretty much anything, too – salad, soup, sandwiches, pasta dishes, toast, etc. I even put them in my oatmeal sometimes. For lunch today I added the mung bean sprouts to pad thai leftovers and it was perfect. 

Are you a sprouter? Let me know if you have any tips or tricks to share with the rest of us!

About the author

Hey! My name is Brittan and I live in Utah with my husband and one adorable toddler. I love finding holistic and natural ways to care for myself and my family. I particularly enjoy learning about nutrition, herbal medicine, the emotional, spiritual, and energetic aspects of health, and anything else that contributes to complete wellness. Thanks for joining me!

I am not a doctor. Everything I write about is from my personal experience and perspective. Consult a physician if you have questions specific to your health.

2 Comments

  • Beth Lynch says:

    Hi, Brittan,

    I loved your post. I have been doing sprouting for years. I took pictures to send to you but am not sure how to do that.

    In addition to growing sprouts for eating in salads, etc, I sprout beans before I cook them. That creates many of the same nutritional benefits as well as making the beans cook better with fewer “musical” side effects.

    Love,
    Beth

    • Brittan says:

      Beth, I would love to see the photos! Shoot me an email! I am definitely interested in sprouting beans before cooking. Whatever it takes to turn down that airy music 🙂

      I do soak them for about 24 hours before cooking… but is that enough? Tell me more!

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