![]() My simplest ways to use sprouts is in a spicy-tangy side salad. Always shake them so that they stay breathe and stay fresh rather than getting packed in the bottom of the jar. I like to either spritz my sprouts with a spray bottle of water or soak them in water and drain them completely. The seeds need to be 'watered' daily to have enough moisture to grow, but if water pools it will get stagnant and cause your sprouts to spoil. This is the step that can get slightly tricky. ![]() Then, leave the seeds on your countertop to slowly begin to sprout. ![]() The one exception is mung beans, which I find soak and sprout more effectively in boiled, hot water. Once soaked, you'll drain your seeds completely and discard that water. ![]() More often than not, in room temperature water - heat/hot water can kill your seed. First, you'll soak your seeds in ample water overnight. SPROUTING PROCESS: While there are tons of nuances to sprouting, in general you want to keep this process in mind. Once they are sprouted I will mix them together and store in the fridge. I sprout each variety separately because they often sprout at different times. HOW MUCH SHOULD I SPROUT: When sprouting at home, I have more success with smaller amounts - 1/2 to 1 cup at a time. Obviously, you can germinate these beans in order to grow into plants, but not to sprout and eat. Kidney beans contain a natural toxin that can only be neutralized with cooking. Even when cooking these beans, it's a good idea to soak them for at least 10 minutes, drain the water, and then cook them. WHAT CAN I NOT SPROUT: Do not sprout (to eat) kidney beans and black beans, which tend to give off anti-nutrients that are tough for the body to break down. Start with that first group if you are newer to sprouting. These latter ones sprout a little differently than the first group, so you'll have to play around with them a bit more. I like to sprout green mung beans, fenugreek seeds, white chickpeas, black chickpeas, and lima beans. You can also sprout alfalfa, broccoli, and chia. The key is that the seed needs to be wholly intact - it can't be split or skinned or it won't sprout. Same idea, but once our seeds push out and start to grow we'll be eating them up to get their maximum nutritional benefits. Remember that lima bean project in elementary school? That was a great lesson in sprouting that lima bean and then planting it. WHAT CAN I SPROUT: Think of sprouting as simply growth. This is raw, living food - and a great way to round out your daily nutrition goals. However, broccoli sprouts provide around 100 times more glucoraphanin which is believed to reduce inflammation and ward off cancer. A 3-ounce (84-gram) serving of cooked, mature broccoli florets or broccoli sprouts provide virtually the same calories and macronutrients, meaning the same amount of protein, carbs, and fat (2, 5 ). Broccoli sprouts are a great example of this. WHY SPROUT: Sprouts are an easy way to boost your daily dose of nutrition and in some cases more efficiently than the plant they grow into. First, let's go through some frequently asked questions. Along with some photos and some tips on what to do and what not to do you'll become an expert in no time at all. That's why in this post I'll show you how I do it. But, just because we have seen our mothers and grandmothers turn seeds into beautiful little sprouts brimming with protein and live energy, doesn't mean that the process comes intuitively to all of us. They are so prevalent that even five-star hotels will incorporate sprouts in some way into their buffets or their menus as side salads or sprinkled over other dishes. We just do it and we constantly find ways to weave them into our daily meals and snacks. No one gives up their day job to learn how to sprout. Every night I remember some kind of legume soaking in small stainless steel bowls knows as katoris in our kitchen along with almonds. They are seemingly everywhere in our cuisine. In a North Indian home sprouts simply exist.
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