Soaking and Sprouting

Have you ever seen a squirrel burring an acorn? What that squirrel is doing is forcing the seed to sprout so it becomes more nutrient dense. 

 

Sprouting increases fibre content, increases protein availability and decreases the amount of anti-nutrients.

Why all this work?

 

Soaking and sprouting nuts, seeds, legumes and grains is done to increase the digestion and absorbability of the nutrients. The idea was taken from the one and only….Mother Nature. 

How to soak and sprout seeds and grains

  1. Pour the desired amount of seed or grain into a mason jar, attach a sprouting screen and ring, and wash with fresh water and strain.
  2. Add fresh water to the jar roughly 3 times the amount of seed, and let sit.*see chart for how long*
  3. After the seeds have soaked, pour out the water and rinse again. Prop the jar up at roughly a 45 degree angle so the water can continue to drain out and air can circulate. Put a bowl underneath to catch drips.
  4. Twice a day, cover the seeds with water, swirl around and drain, then propping the jar back on its angle. 
  5. Within a few days, voila! Your sprouts should be ready to drink

Length at harvest for seeds should be about 2-3 inches, grains should be about 4 inches, and beans 1/4- 1 inch. 

 

Exceptions include pumpkin, sunflower, amaranth, millet and quinoa  which can be very short.

 

How to soak and sprout beans

1.    Start with putting your chosen beans into a large glass bowl and cover with filtered water that is several inches higher than the beans. 

2.   You’ll want tot make sure that the container is large enough that the beans will have room to expand as they soak up the water. 

3.   After soaking, drain the beans and rinse them thoroughly until the water runs clear.

4.    Within the days outlined on the chart, you will have sprouts.

Seeds

 

Type

Measurements – Dry 

Soak Time

Sprouting Time

Finished products 

Notes

Broccoli

4 tablespoons

5 hours

5 days

5 cups

 

Mustard

4 tablespoons

5 hours

5 days

5 cups

 

Radish

3 tablespoons 

6 hours

5 days

4 cups

 

Sunflower

1 cup

4 hours

24 hours

2 cups

Hulled, spoils quickly

Pumpkin

1 cup

4 hours

24 hours

2 cups

Hulled

Clover

3 tablespoons 

5 hours

5 days

4 cups

 

Buckwheat

1 cup

6 hours

5-7 days

3 cups

 

Alfalfa

3 tablespoons 

5 hours

5 days

4 cups

 

Kale 

1/4 cup

5 hours

5 days

4 cups

 

Onion

1/4 cup

8 hours

3-4 days

4 cups

 

Hemp Seeds

Do not soak or sprout

Flax

1:1 ratio

8 hours

 Soak only

Sesame 

1:1 ratio

4 hours

Soak Only

 

 

Grains

 

Type

Measurements – Dry 

Soak Time

Sprouting Time

Finished products 

Notes

Amaranth

1 cup

3 hours

24 hours

3 cups

 

Kamut

1 cup

6 hours

5-7 days

3 cups

 

Rye

1 cup

6 hours

5-7 days

3 cups

 

Wheat

1 cup

6 hours

5-7 days

3 cups

 

Spelt

1 cup

6 hours

5-7 days

3 cups

 

Quinoa

1 cup

3 hours

24 hours

3 cups

 

Millet

1 cup

3 hours

12 hours

3 cups

 

Barley

1 cup

6 hours

5-7 days

3 cups

 

 

Nuts

 

Type

Measurement – Dry 

Soak Time

Sprouting Time

Finished products 

Notes

Almonds

1 cup

12 hours

Refrigerate 

Pecans

1 cup

4-6 hours

Refrigerate 

Walnuts

1 cup

4-6 hours

Refrigerate 

Cashews

1 cup

4-6 hours

Refrigerate 

Hazelnuts

1 cup

8 hours

Refrigerate 

Pistachios

1 cup

8 hours

Refrigerate 

Brazil nuts

1 cup

2-4 hours

Refrigerate 

 

Beans

 

Type

Measurement – Dry 

Soak Time

Sprouting Time

Finished products 

Notes

Garbanzo

1 cup

8-12 hours

2-3 days

2 cups

*chickpeas*

Mung

1 cup

8-12 hours

2-5 days

2 cups

 

Adzuki

1 cup

8-12 hours

2-4 days

2 cups

 

Lentils

1 cup

8-12 hours

2-3 days

2 cups

 

Peas

1 cup

8-12 hours

2-3 days

2 cups

 

Blackbean

1 cup

8-12 hours

2-3 days

2 cups

 

 

 

 

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