Sprouts are seeds that have been soaked and begin to germinate (grow). This process unlocks nutrients (calcium, iron, zinc, amino acids, vitamin A, etc) and activates phytase making them bio-available and more digestible. It also deactivates anti-nutrients like phytic acid. Sprouting reduces negative side effects i. e. bloating and gas while encouraging the growth of important digestive enzymes needed for gut health.
Seeds
Clover- easy to grow, good on sandwiches and salads, soak time: 8-10 hours, sprout time: 4-6 days, leaflets turn green when exposed to indirect sunlight on the last day of sprouting
Alfalfa- same as clover
Broccoli- slightly harder to sprout, antioxidant rich, soak time: 8-10 hours, sprout time: 3-6 days, rootlets are white and fuzzy, good on sandwiches and salads
Radish- have “kick” and can be spicy, soak time: 6-12 hours, sprout time: 3-6 days, recommended on sandwiches and salads
Sunflower- have a crunch, soak time: 1-3 hours, sprout time: can be ready to eat in 1-2 days, salads
Quinoa- have a crunch, power punch with all nine amino acids, soak time: 30 minutes to 1 hour, sprout time: 1-2 days, can be eaten raw or cooked
Grains
Oats- chewy in texture, purchase whole, hulless oats as other varieties will not sprout, soak time: 1-4 hours, sprout time: 1-3 days, serve for breakfast with fruit, sunflower and pumpkin sprouts or place in a food processor and make raisin cinnamon “bread”
Buckwheat- tender with a nutty flavor and gluten-free, short soak time: 30 minutes to 1 hour, sprout time: 1-3 days, great for breakfast or on salad
Brown rice- cooks more quickly and sweeter in flavor than unsprouted rice, soak time: 4-24 hours, sprout time: 2-4 days
Spelt- best for salads and baking, soak time: 4-8 hours, sprout time: 2-3 days
Wheat berries (white or red)- hard, red is a favorite, sweet and chewy, soak time: 4-12 hours, sprout time: 2-3 days, salads and baking
Barley (hulless)- really shines as a porridge or in salad, soak time 6-12 hours, sprouting time: 2-3 days
Rye- easy to sprout, great for baking, soak time: 6-12 hours, sprouting time: 2-3 days
Beans- some must be cooked (bonus: shorter cooking time)
Mung beans (Chinese bean sprouts)- rinse frequently and sprout in a dark place for best results, may be eaten raw or cooked, soak time: 6-12 hours, sprout time: 2-5 days
Lentils- easy to sprout, raw: great in salads, cooked: soups, stews, plant-based burgers, and casseroles, soak time: 8-12 hours, sprout time: 2-3 days
Peas- most whole varieties can be sprouted, short roots are sturdy enough for cooked dishes, longer roots can be eaten raw in salads or as garnish soak time: 4-8 hours, sprout time: 2-3 days
Chickpeas- raw: hummus, cooked: stews, roasted: salads for crunch soak time: 8-12 hours, sprout time: 2-4 days
Adzuki beans- harder to sprout, low glycemic index, raw: salads, cooked: chilis or curries, soak time: 8-10 hours, sprout time: 2-4 days
Pinto- cooked: chili, soups, stews, baked beans, etc, should be not eaten raw, soak time: 8-12 hours, sprout time: 2-4 days
Navy- cooked: steam for fresh flavor, should not be eaten raw soak time: 8-10 hours, sprout time: 2-4 days
Black beans- cooked: creamy texture, should not be eaten raw, prefer a cooler sprouting temperature, soak time: 8-12 hours, sprout time: 2-4 days
Cannellini beans (white kidney beans)- cooked: soups and stews, should not be eaten raw, soak time: 8-12 hours, sprout time: 2-4 days
