HEALTH
Inspiration from Meghan

Join my community

Sign up to receive news, updates and special offers through our newsletter.
  • This field is for validation purposes and should be left unchanged.

Sprouts: Home Grown Veggie Protein Power

 

Well isn't that video a blast from the past? Filmed nearly two years ago over a few days  in my old kitchen with my un-sun-bleached hair, with plenty of morning-meghan-face to giggle at. This video has nearly hit the 10,000 views milestone and so I thought I would share it once again here as it is really pretty straightforward in terms of how easy it is to sprout your own sprouts.

I wanted to go through how we can all make, in our very own kitchens, an amazing source of plant-based protein. Sprouts are a staple in my fridge and they should be in yours too. Cheap, cheerful and wonderfully easy! Sprouting magnifies the nutritional value of the seed that you are sprouting. It boosts the B-vitamin content, triples the amount of vitamin A and increases vitamin C by a factor of 5 to 6 times.

Here are some goodies about specific types of sprouts:

  • Alfalfa Sprouts: Rich in phytochemicals, protect against cancer, heart disease, osteoporosis and fibrocystic breast disease. They stimulate natural killer cell activity, which strengthens the immune system. Beneficial in reducing symptoms of PMS and menopause, including hot flashes. They contain high concentrations of antioxidants, the body's defense against the destruction of DNA which is the cause of aging. Alfalfa sprouts are abundant sources of vitamins A, B, C, E and K, the minerals calcium, iron, magnesium, phosphorus, potassium and zinc. Also carotene, chlorophyll, amino acids and trace elements. They contain 35% protein.
  • Broccoli Sprouts: Abound with the amazing cancer-fighting phytochemical, sulforaphane. Research studies have shown that they contain 50 times more sulforpohane than fresh broccoli. What's more, they contain glucosinolates and isothiocyanates, substances that protect cells from becoming malignant, at 10-100 times greater levels than in fresh broccoli. They are sources of plant estrogens, similar to human estrogen, and so are helpful in cases of PMS, menopause, hot flashes and fibrocystic disease. Nutrient dense, they are rich sources of vitamins A, B, C, E and K, anti-oxidants, the minerals calcium, iron, magnesium, phosphorus, potassium and zinc. Also carotene, chlorophyll, amino acids, trace elements and antioxidants. Broccoli sprouts contain as much as 35% protein.
  • Garbanzo beans, also known as chickpeas, can be sprouted to make delightfully delicious hummus. It is much richer in nutrients than hummus typically made from cooked chickpeas. They can also be used in salads, soups or stir fried or steamed with other bean sprouts and vegetables. These sprouts are plentiful sources of vitamins A, C and E, the minerals iron, calcium, magnesium and amino acids. They contain 20% protein.
  • Pea Sprouts:  Rich sources of vitamins A, B, C and E, all the essential amino acids, the minerals calcium, iron and phosphorus. They contain 26% protein.
  • Lentil Sprouts: Rich in vitamins A, B, C and E, the minerals iron, calcium and phosphorus. They contain 26% protein.
  • Mung Bean Sprouts: Abundant in vitamins A, B, C and E, the minerals iron, potassium, calcium and magnesium, and amino acids, they contain 20% protein.
  • Red Clover Sprouts: Rich in phytochemicals, in particular genistein, which is known to prevent the formation of new blood vessels inside a tumor, in essence starving the tumor, it is protective against diseases like cancer. Red clover contains naturally occurring plant estrogens, similar to human estrogen, so they are helpful with PMS, menopause, hot flashes and fibrocystic disease.  They contain vitamins A, B, C, E and K, the minerals calcium, magnesium, potassium, iron, phosphorus and zinc, trace minerals, carotene, chlorophyll and amino acids. They contain 26% protein.

Sprouting Advantages

  • Enzymes are activated- necessary for food digestion
  • Proteins convert to free amino acids- building blocks of our bodies
  • 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 cheap cheap cheap

What You Need

  • Mason jar
  • My Nut Sack or Cheese Cloth (available at health foods stores and hardware stores)
  • Elastic band or metal ring from jar
  • Drainage container (dish rack works well)
  • Seed /Lentil of choice
  • Food grade hydrogen peroxide (optional)

Sprouting 101

  • Add 1-2 Tbs of seeds to the jar (more or less depending on the size of the jar- they will expand quite a bit
  • Fill jar with water- making sure all beans/seeds are covered
  • Stretch mesh or cheese cloth over the jar and secure with rubber band or ring from jar li
  • Allow to sit like this for 12-24 hours
  • After elapsed time, drain out the water and then rinse the seeds
  • Turn jar upside down in dish/drain rack. Try and lean it at 45 degree angle so that water can drain but air still circulates.
  • Rinse your sproutlings twice a day. Each time you rinse them, rinse several times, then leave to drain. If using food grade hydrogen peroxide- add 1/2 tsp to water and let sit for 5 minutes and then rinse several times. This helps prevent mould growth
  • When ready, keep sprouts refrigerated & rinse daily

Note: Cooking time can be lessened & nutritional content increased by soaking buckwheat, rice, corn or wheat (12 to 24 hours should be enough time)

The Easy Sprouting Method For Beans, Lentils and Peas

  • Soak bean/seed of choice overnight (I like lentils, chickpeas, mung beans)
  • Rinse thoroughly in a sieve
  • Leave bean of choice in the sieve over a bowl
  • Rinse beans/seeds twice per day, once in the morning, once in the evening and cover with a towel
  • Watch them sprout away!

If you have a fine enough sieve you can use regular sprouting seeds too, like broccoli, alfala or my fave sandwich booster. Chances are you have a sieve in your kitchen so that makes this method easy peezy.

77 Responses to “Sprouts: Home Grown Veggie Protein Power”

  1. Now THAT is an amazing giveaway! My favourite sprouts are pea shoot or lentil... yummmmm on a quinoa veggie burger!
  2. Donna said…
    I like you on Facebook :)
  3. Marie Leclerc said…
    Sounds like something I would love to get into~
  4. Kelly said…
    Love the retro video! Who knew sprouting was so easy. So far, all I have sprouted are wheatgrass seeds. Drink up, yummm. Would love to know what cannot be sprouted? Flax Seeds?
  5. Sarah said…
    This is a fantastic giveaway. I've been wondering what you're take on sprouts is-I think they are an incredible health promoting food, but I know the store bought version is often germy due to the way it's grown. Do you think this is true for a home grown version as well?
    • Meghan Telpner said…
      If you keep them rinsed and properly done, should be perfectly fine. If they ever start to smell funky, better not to risk it.
  6. Anamika said…
    Would so love to win this sprouter!
  7. Julia said…
    I just bought some alfalfa sprouts today!
  8. Erica said…
    I would love to win that sprouter, sprouting always seems so intimidating to me. My favorite sprouts would have to be alfalfa - delicious on everything from salads to burgers to sandwiches.
  9. Cheryl Ayres said…
    Im re-new to sprouting. Been over 15 years since I last indulged in the goodness. I dont have a favorite yet. Hoping to attend a workshop so I can "taste test" one day.
  10. Deborah said…
    I love sprouts! My favourite kind to sprout are daikon radish seeds...yummmm! A friend gave me one of these sprouters to borrow a couple of years ago, but needed it back a few months ago so I'd LOVE the chance to win this one :-) Thanks so much for hosting another great giveaway!!!!

Before you post your comment, please note that I am unable to offer nutritional advice or recommendations via my blog.

Let us know what you think. Your email address will not be published.

Join my community

Sign up to receive news, updates and special offers through our newsletter.
  • This field is for validation purposes and should be left unchanged.
To The Top.