Sprouting: How to grow a nutrient-dense countertop garden

My mamma use to make us avocado-and-sprout sandwiches when we were kids, and it’s still one of my favorite nostalgic meals. So today we’re talking about sprouts….broccoli sprouts, alfalfa sprouts, bean sprouts… (not to be confused with Sprouts grocery store, or the weeds sprouting up in the flower bed).

Did you know that sprouts contain ten times more vitamins and minerals than the full grown plant? Or that you can make your own sprouts in just 4 days? Sprouting is simple, cost effective, and a great way to significantly boost your nutrient intake.

Here are some of the benefits, products I use, and a simple 5 step process to making your own countertop garden!

Benefits of Sprouts:

-Sprouted seeds have up to forty times more enzymes than any other food source.
-Sprouts contain up to ten times more vitamins and minerals than the full grown plants (aka a serving of broccoli sprouts contains 10x more vitamins and minerals than a serving of broccoli).
-Radish sprouts benefit eyesight and digestive health, and contain vitamins A, B, B2, and C, as well as iron, potassium, phosphorus, and sodium.
-Broccoli sprouts can improve digestion and metabolism, and strengthen your immune system.
-Sprouts help to maintain your acid-alkaline balance and remove toxins from your body.

Sprouting in 5 Simple Steps:

1. Soak:

-Measure 2 Tablespoons of organic sprouting seeds into a large jar and cover with water. I use Food to Live: organic salad mix of sprouting seeds from Amazon.
-Let the seeds sit over night to soak (can be on countertop or in pantry, as they will sprout with or without light exposure)

2. Rinse and Drain:

-After they’ve sat overnight, drain the water through a sprouting lid. I use these sprouting lids from Amazon.
-Then fill the jar with water to rinse your seeds, and drain out the water - do this 4 times consecutively to ensure seeds are well rinsed.
-Leave the jar to sit lid side down on a plate or surface to catch extra water drops for a few hours.
-Repeat the rinsing cycle 3 times a day (I just rinse them before each meal as an easy way to remember).
-Repeat this process for for 3 full days.

*Tip: if you see tiny white fuzzies growing on your sprouts while in the jar, they are likely cilia hairs. These are tiny cells that the seeds put out because they are thirsty. So if you give them a few long rinses, the hairs should go away.

3. Rest
-After 3 full days of rinsing, let your sprouts sit overnight one more time.
-On day 4 your sprouts should be fully sprouted! Do one final rinse and drain.

4. Store
-Store your sprouts in a glass container with a paper towel at the bottom, with a lid just gently set on the top to keep air flow.

5. Eat
-It’s recommended to eat your sprouts within 4-5 days.
-We add them to our nourish bowls every night, or put them on avocado sprout sandwiches (toast, mashed avocado, sprouts, tomato, cucumber). You can also add them as a side to any meal or into a salad mix.

Happy Sprouting!

Want to learn more about sprouts? The Sprout Book by Doug Evans is packed full of great information.