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
- 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.
- Add fresh water to the jar roughly 3 times the amount of seed, and let sit.*see chart for how long*
- 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.
- Twice a day, cover the seeds with water, swirl around and drain, then propping the jar back on its angle.
- 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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