Sprouting 101 - No prerequisites required

The foundation of the living foods concept is the seed. Filled with nutrients needed by the growing plant, and suffused with vital enzymes, seeds are the very core of life. All the energy and life of a plant goes toward making seeds. Each seed holds vitamins, minerals, proteins, fats, and carbohydrates in reserve, awaiting the suitable environment to begin growing. When air, water, and a suitable temperature are provided, a miracle begins. The seed germinates,begins to sprout, and an incredible flow of energy is released. Natural chemical changes occur. Enzymes are produced to convert the concentrated nutrients into those needed by the growing plant.

As the sprouting process continues, carbohydrates are made easier to assimilate. Complex proteins are converted into more simple amino acids and fats are changed into fatty acids, which are easily digested soluble compounds. Vitamin C, along with some other vitamins found only in trace amounts in the seed, is produced in larger amounts during sprouting. In addition, sprouts absorb minerals and vital trace elements from the water used to grow and rinse them. Moreover, the minerals in sprouts are chelated; that is, in their natural state, they are chemically bound to amino acids, so that they are easily assimilated by the human body. Sprouts which turn green are rich in chlorophyll.

Sprouting Advantages

Enzymes are activated.
Proteins convert to free amino acids.
Starches change to simple sugars.
Minerals combine to increase assimilation.
Vitamin content increases from 3 to 12 or more times.
Chlorophyll and carotene content increase dramatically when exposed to sunlight.
Home-grown sprouts are remarkably inexpensive.

How To

Soak seeds for 12 hours (overnight) - more or less
Rinse 3-6 times daily - rinse 1 or more times until the water is fresh & clear; leave the jar upside down to drain.
Sprouts are ready in 3 or 4 days or when green leaves are evident
Pure (filtered) water is best - it produces the most alive food possible
Seeds, beans & peas can be stored for years (some alfalfa seeds survived for millennia in Egyptian tombs and still sprouted!)
When ready, keep sprouts refrigerated & rinse daily
Cooking time can be lessened & nutritional content increased by sprouting buckwheat, rice, corn or wheat (12 to 24 hours should be enough time)

Variety	Amount per qt. jar	Length at Harvest	Notes
Adzuki Beans	1/2 cup	1/2"-1"	mild flavor; crunchy texture
Alfalfa Seeds	2 Tbl	1"-1 1/2"	Ends up being 40% protein
Cabbage Seeds	1/6 cup	1"
Garbanzo Beans	1/2 cup	1/2"	use for Hummus, (chick peas) dressings, salads
Clover Seeds	2 Tbl	1"-1 1/2"
Fenugreek Seeds	1/4 cup	1/2"-1"	Known as a blood & kidney cleanser; spicy flavor
Green Peas	1/2 cup	1/2 "	Use whole peas
Lentil Beans	1/2 cup	1/4"-3/4"	Earthy flavor; use only unhulled, green lentils
Mung Beans	1/4 cup	1/2"-1 1/2"
Pumpkin Seeds	1/2 cup	Swells up- does not sprout	Rich flavor - best eaten after about 24 hrs
Radish Seeds	1/8 cup	1"	Zesty, hot flavor
Rye Berries	1/2 cup	1/4"-1/2"	Slightly sweet- good for hot cereals, breads, granola, as well as salads
Sunflower Seeds	1 cup	0"-1/2"
Wheat Berries	1/2 cup	1/4"-1/2"	Soft Spring wheat berries are best

Additional Resources:

The Whole Foods Encyclopedia by Rebecca Wood

The Natural Food Catalog by Vicki Peterson

The Sprouting Book by Ann Wigmore

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