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
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)

VarietyAmount per
qt. jar
at Harvest

Adzuki Beans
1/2 cup1/2"-1"mild flavor; crunchy texture

Alfalfa Seeds
2 Tbl1"-1 1/2"Ends up being 40% protein

Cabbage Seeds
1/6 cup1"

Garbanzo Beans
1/2 cup1/2"use for Hummus, (chick peas) dressings, salads

Clover Seeds
2 Tbl1"-1 1/2"

Fenugreek Seeds
1/4 cup1/2"-1"Known as a blood & kidney cleanser; spicy flavor

Green Peas
1/2 cup1/2 "Use whole peas

Lentil Beans
1/2 cup1/4"-3/4"Earthy flavor; use only unhulled, green lentils

Mung Beans
1/4 cup1/2"-1 1/2"

Pumpkin Seeds
1/2 cupSwells up- does
not sprout
Rich flavor - best eaten after about 24 hrs

Radish Seeds
1/8 cup1"Zesty, hot flavor

Rye Berries
1/2 cup1/4"-1/2"Slightly sweet- good for hot cereals, breads, granola, as well as salads

Sunflower Seeds
1 cup0"-1/2"

Wheat Berries
1/2 cup1/4"-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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Copyright © 1995 Sundance Natural Foods, Inc.. All Rights Reserved.
E-mail to:(sundance@efn.org)

This page built by Ray Neff andDavid ResSeguie Last update: June 10, 1996