Sprouting is a way of reducing the phytic acid levels in legumes, nuts, seeds and grains. Phytic acid is an enzyme inhibitor and reduces the human body’s absorption of important minerals such as calcium, copper, iron, magnesium, nickel, and especially zinc, by binding with them in the intestinal tract.
Considered a ‘wonder food’, sprouting greens are one of the freshest and most nutritious of all foods available to the human diet. Sprouted food easily digested and has higher nutritional value when compared to the seed from which it develops. Sprouted foods have been part of the diet of many ancient races for thousands of years. Even to this day, the Chinese retain their fame for delicious mung bean sprouts.
Sprouting is so easy and provides a micro-diet of all the essential nutrients, such as protein, vitamins and minerals without the need to consume large quantities of food. They should form a vital component of everyone’s diet especially those trying to recover from any ailments and as shown below, sprouting requires no constant care but only the daily rinsing of water.
Sprouts are good sources of protein, fibre, starch, vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6 (pyridoxine), vitamin B9 (foliate), vitamin C, vitamin E and vitamin K. Barley sprouts are also a good source of vitamin B12 which is unusual for plant food sources and so should be a staple part of the diet for vegetarians and vegans who often lack in this vital nutrient. They are also good sources of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc.
Plus they will not have the pesticide residues that affect farmed crops. Always buy organic legumes, grains, nuts and seeds and make sure they have not been treated to stop them sprouting.
Legumes that can be sprouted
- Chickpeas
- Lentils
- Mung beans
- Peas
- Peanuts.
Nuts that can be sprouted
- Almonds
- Hazelnuts
Seeds that can be sprouted
- Alfalfa
- Amaranth
- Broccoli
- Cabbage
- Clover
- Daikon
- Fenugreek
- Flaxseeds
- Hemp
- Leek
- Lemon grass
- Lettuce
- Milk thistle
- Mizuna
- Mustard
- Onion
- Radish
- Rocket
- Salba
- Sesam
- Spinach
- Spring onions
- Sunflower
- Tatsoi
- Turnip
- Watercress
Whole grains that can be sprouted
- Barley
- Buckwheat
- Corn
- Kamut
- Oat
- Rice
- Rye
- Quinoa
- Wheat
Although whole oats can be sprouted, oat groats sold in food stores which are dehulled and require steaming or roasting to prevent rancidity, will not sprout. Whole oats may have an indigestible hull which makes them difficult or even unfit for human consumption.
Grow your own sprouts
All you need is a small handful of organic seeds, legumes, grains or nuts one large jam jar, an elastic band and bit of an old stocking, pair of tights, muslin or other thin material (enough to cover the jam jar top) which will allow water to be poured through it.
- Sterilise the jar before using by standing it in the sink and filling it with boiling water. Then empty it.
- Place your chosen seeds, legumes, grains or nuts in the jar. They should fill no more than about a tenth of the jar.
- Cover with piece of material and secure with elastic band or a piece of string.
- Pour cold water through the material (enough to cover seeds) shake well then tip all of the water back out otherwise the seeds will rot. Leave it to drain at a 45-degree angle for at least an hour afterwards.
- Repeat this once or twice a day (making sure you shake the jar, so all seeds get well watered) and keep the jar on a windowsill.
Once the seeds have sprouted it is ready to eat. This can take around five days or so. When they have filled the jar either eat them or place in the refrigerator to slow down growth.
To use simply take a handful of the sprouts and shake off the seed hulls. It does not matter if some are left as they are not harmful and act as extra fibre, but some may taste a little bitter.
NOTE: During the hot weather it may be that mould grows more quickly on the seeds so using a small canvas or muslin bag instead of a jam jar may be more useful. Place the seeds in the bag then dip it into clean water, shake gently then hang up to drip dry repeating once or twice a day depending how warm it is.
That is all there is to it, a cheap, easy, nutritious alternative to lettuce and you have grown it yourself, so you know it is organic.
NOTE: Many people mistake the fine root hairs on sprouts for mould, but mould will not appear if:
- The seeds are no older than 12 months and organic
- The above is followed and they are rinsed regularly and drained well
- The container is sterilised between sowings
- The covering is washed well or changed between sowings
- The place they are being grown is not too humid and hot
For other ways to reduce phytic acid in plant foods see>>
- Brine pickling for health
- Phytic acid
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