A Sprouting Guide

Sprouts are incredibly nutritious, and though they may seem a bit challenging to make yourself, they are crazy easy! There are lots of different kinds of sprouting kits you can buy, but if you don't want to invest in one of those (like me!) you can simply use a jar, a rubber band, and a piece of mesh fabric.

For this post, i have sprouted buckwheat.

There are so many different foods that you can sprout at home, either for recipes, garnishes, or for some extra crunch in a salad. Sprouts can be eaten raw, or lightly steamed.

Sprouting does require a little of your attention, and will take around 3-5 days, so be sure you are avaliable to give them a rinse once or twice a day to keep mould away.

To begin sprouting, you will need to soak your chosen seed/grain/wheat berry/legume over night. For most things, overnight is sufficent, though i have included a guide below.

Adzuki Beans

Soak time: 12 hours

Days to sprout: 3-5

Barley

Soak time: 10 hours

Days to sprout: 3-5

Buckwheat Groats

Soak time: 10 hours

Days to sprout: 3-5

Chickpeas

Soak time: 10 hours

Days to sprout: 4-6

Lentils:

Soak time: 8 hours

Days to sprout: 2-4

Mung bean:

Soak time: 12 hours

Days to sprout: 2-4

Quinoa:

Soak time: 8 hours

Days to sprout: 3-5

Rye berries:

Soak time: 10 hours

Days to sprout: 2-4

Soybean:

Soak time: 8 hours

Days to sprout: 3-5

Wheat:

Soak time: 8 hours

Days to sprout: 3-5

Wild Rice:

Soak time: 10 hours

Days to sprout: 5-8

The longer you give them to sprout, the longer their tails will get.

After soaking, rinse again, and put them into your jar(s). Place your square of mesh fabric on top of the jar and secure it with a rubber band around the rim.

I usually will soak my sprouts twice a day, once in the morning when i wake up, and once in the afternoon or before i go to bed. The sprouts will need to be draining constantly, so you can either place the jar upside down inside a cup, or on a wire rack (the kind used for cooling cookies and cakes) placed on top of a baking tray to catch drippings.

These are my buckwheat sprouts, i also have sprouted quinoa, and will be using these in a yummy seed loaf recipe that i will be uploading soon!

Things to remember:

• Don't over soak.
• Only fill your jar about halfway, as the sprouts grow they will expand, and it is best that they are not too crowded.
• During warmer weather, try and rinse more often - 3-4 times a day.
• If you want to sprout something that is not listed above, do a quick google search. Some things, black beans, for example, are not safe to eat sprouted.
• Once sprouts are ready, give them a final rinse and store them in the fridge for just a few days, though daily rinsing will extend their shelf life a little.
• Any sprouts that are slightly mouldy should be discarded.

Soaking may seem a little intimidating, but its really easy, really cheap, and they have loads of nutritional benefits.

If you have any questions, don't hesitate to ask!

Jacqui 

xo