It’s winter and the Garden Gnome is in the kitchen showing you how garden and keep warm by sprouting seeds, grains and beans.
- GET a quart-sized (or larger) mason jar. Remove the solid middle insert of the lid, and cut a piece of cheesecloth or breathable mesh to fit inside.
- FILL one-third of the jar with one type of seed, grain, or bean, (see list below) and fill the rest of the jar with warm, filtered water with about ½ tsp sea salt added to the water (If you do not have a water filter use bottled water. Screw the lid on with cheesecloth or breathable mesh screen in place.
- SOAK for between 4-12 hours depending on chosen seed, bean or grain. See the list of soaking times below.
- DRAIN/RINSE Remove the mesh insert of the lid, and replace with metal insert. Pour the soaking water out of the jar, fill with fresh water, replace lid, and rinse well by shaking jar. Change the metal insert to the mesh lid again, and drain.
- INVERT the jar and lay at an angle so that air can circulate, and the water can drain off. Allow to sit in the light.
- REPEAT this process, rinsing every few hours, or at least twice daily.
- WAIT and in 1-4 days, the sprouts will be ready. Sprouts vary from 1/8-inch to two inches long. When ready, rinse sprouts well, drain, and store in a fully covered jar in the fridge.
- ENJOY within two to three days. Sprouts are a fabulous nutrient-rich addition to raw salads, sandwiches, and wraps, and are also tasty in smoothies, soups, and stews.
I am just going to list the easiest and safest which are grains, beans or seeds. Most nuts are pasteurised so are no good for sprouting unless they are truly raw such as walnuts straight off your own trees or are guaranteed raw and unpasteurised by an organic foods shop; in which case making nut milk is the best way to go rather than sprouting and I will talk about that next week.
Soaking and sprouting times
Adzuki Beans soak 8-12 hours, sprout for 4 days.
Amaranth soak 8 hours and will sprout in 1 to 3 days.
Barley soak 6 hours and sprout in 2 days.
Black Beans soak 8-12 hours and sprout in 3 days.
Buckwheat soak 6 hours and sprout in 2-3 days.
Chickpeas/Garbanzo soak 8 hours and sprout in 2-3 days.
Lentils soak 7 hours and sprout in 2-3 days.
Millet soak for 5 hours and sprout in 12 hours
Mung Beans soak for 8-12 hours and sprout in 3 to 4 days.
Pumpkin Seeds soak for 8 hours and sprout in 3 days.
Radish Seeds soak 8-12 hours and sprout in 3-4 days.
Sesame Seeds soak 8 hours and sprout in 2-3 days.
Sunflower Seeds soak for 8 hours and sprout in 12-24 hours.
Quinoa soak just 4 hours and sprout in 2 days.
Wheat Berries soak 7 hours and sprout in 3 days.
Wild Rice soak 9 hours and sprout in 3-4 days.
PLEASE NOTE: Sprouts can be subject to contamination which can result in bacterial growth such as E. coli, leading to food-borne illnesses. Always purchase organic fresh products from a reputable source, wash your hands thoroughly before handling foods, and keep sprouting equipment and all kitchen surfaces clean to avoid cross contamination.
Always consume sprouts within a few days, fresh and straight out of the fridge. Some health organizations also recommend consuming them cooked to reduce the risk of infection. I certainly consume raw homemade sprouts, and have never had an issue. Decide what is a responsible choice for you and your family.
Keep Warm & Healthy
The Kitchen Garden Gnome