Seeds are tiny storehouses of oils, carbohydrates and protein, but these nutrients are largely unavailable until the seed germinates, becoming a sprout.

Sprouting grains, seeds and legumes dramatically enhances the dormant seed’s nutritional profile by breaking down undesirable complex compounds into simpler essential constituents.  Sprouts are amongst the foods highest in bioavailable minerals, vitamins, amino acids and digestive enzymes.

Why are the health benefits of eating fresh sprouts so remarkable?

The vitamin content of many species of seeds increases by as much as 20 times once they germinate and sprout for a few days. Vitamins, like enzymes, are catalysts which aid in the metabolism of foods and in the consequent release of energy.  In addition, sprouts contain significant amounts of easy to assimilate female and male hormones, making them an effective aid to anti-aging.

Sprouting Food Categories

Seeds

Because most seeds provide ample amounts of phosphorus, important for bone and tooth health, sprouted seeds are especially beneficial for children.
Alfalfa, probably the most familiar of sprouted seeds, contains high levels of calcium, sulphur, protein, phosphorous and iron, as well as vitamins A, B-complex, C, D, E, G and K.

Sunflower seeds are rich in Vitamin B-Complex and Vitamin D as well as every essential amino acid. Sprout for no more than three days, when the sprout is no larger than the seed itself, for a mildly crunchy and nutty treat, perfect in smoothies or on salads.

Other seed to try sprouting are clover, celery, fenugreek, radish, arugula, buckwheat, cauliflower, cilantro, clover, garden cress, hemp, leek, mustard, watercress and basil.
Each has its unique character and adds delightful flavor and nutrition to your healthy raw diet.

Grains

Among the easiest grains to enjoy as sprouts are wheat, barley, rice, rye, buckwheat, and millet.  Grain sprouts are rich in minerals such as magnesium, phosphorous, calcium, potassium, natural sodium, chlorophyll, enzymes and protein, as well as vitamins B-complex, C and E.
 
Those who must avoid wheat because of food sensitivity or allergy can usually tolerate sprouted wheat, as germination converts much of its offending starch into simple sugars. Sprouts are ready to eat when the shoot is as long as the grain itself.

Legumes  

Highly concentrated sources of both starch and protein, all legumes such as mung beans, adzuki beans, peas, soy and lentils are acid-forming.  Sprouting makes these legumes more alkaline as well as more digestible and greatly increases both C and B vitamins.  Soak legume seeds for 15 hours, and sprout for 2 to 3 days.

Getting Started With Sprouting

The key to reaping the benefits of these living foods is to grow them yourself and eat them fresh, within 24-48 hours.  Try your hand with several of these easy-to-sprout varieties.  Special equipment, while handy, is not necessary.

Easy steps to a successful sprout garden:

1. Soak 2 tablespoons of seed (1 cup for legumes) for 5-7 hours in a 2-quart glass jar capped with cheese cloth in a dark, warmish place.
2. Drain off water, rinse, return to dark for 12 hours.
3. Rinse gently and thoroughly drain twice a day for 1-4 days, keeping sprouts in the dark at room temperature.
4. Prop the jar at 45 degree angle so sprouts do not stand in residual water.

When sprouts reach the length of the seed itself, move to the light to allow chlorophyll to develop.

Enjoy your sprouts in fresh salads, in smoothies whirled with dates or figs, pineapple or vegetables, or in crunchy raw flax crackers.

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