sprouting seeds, grains, beans, and nuts - 2014

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Sprouting Seeds, Sprouting Seeds, Grains, Beans & NutsGrains, Beans & Nuts

A class on “indoor gardening”A class on “indoor gardening”

(“green thumbs” not required!)(“green thumbs” not required!)

© 2010, 2014 Susan Hyne

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Sprouting Seeds, Sprouting Seeds, Grains, Beans & NutsGrains, Beans & Nuts

Follow-up Vegetarian PotluckFollow-up Vegetarian PotluckSunday, January 26Sunday, January 26thth, 6pm, 6pmCoHo EcovillageCoHo Ecovillage

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Files to be emailed…Files to be emailed…

One-page overviewOne-page overview

Text from this PowerPoint fileText from this PowerPoint file

The ListThe List

RecipesRecipes

Potluck Info (vegetarian, peanut-free)Potluck Info (vegetarian, peanut-free)

Plus SlideShare linkPlus SlideShare link

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Resources – Resources – Susan’s “Top Two”Susan’s “Top Two”

Sprout Garden by Mark Braunstein, Book Sprout Garden by Mark Braunstein, Book Publishing Company, 1999Publishing Company, 1999

www.sproutpeople.orgwww.sproutpeople.org

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Why sprout?Why sprout?

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Why sprout?Why sprout?

1.1. NutritiousNutritious

2.2. Easily digestibleEasily digestible

3.3. Inexpensive (small scale)Inexpensive (small scale)

4.4. Fast Food/Slow FoodFast Food/Slow Food

5.5. FunFun

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Why sprout? - Why sprout? - NutritiousNutritious

During sprouting…During sprouting… Enzymes are activatedEnzymes are activated Proteins change to essential amino acidsProteins change to essential amino acids Starches change to simple sugarsStarches change to simple sugars Fats change to fatty acidsFats change to fatty acids Vitamin content multipliesVitamin content multiplies Minerals and trace elements in sprouting waterMinerals and trace elements in sprouting water

are absorbedare absorbed

Bottom Line: sprouts are at theirBottom Line: sprouts are at their““peak of nutrition”peak of nutrition”

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Anti-nutritive factors are reducedAnti-nutritive factors are reduced Trypsin-inhibiting factor in soybeans is reducedTrypsin-inhibiting factor in soybeans is reduced Phytic and oxalic acids which bind minerals are Phytic and oxalic acids which bind minerals are

destroyeddestroyed

Antioxidant levels increaseAntioxidant levels increase Broccoli sprouts contain 20 to 50 times as much of Broccoli sprouts contain 20 to 50 times as much of

the antioxidant sulfurophane as mature broccoli the antioxidant sulfurophane as mature broccoli (fights heart disease and cancer)(fights heart disease and cancer)

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B vitamins increase 4 to 16 times;B vitamins increase 4 to 16 times;B-12 increases almost 2000%B-12 increases almost 2000%

Radish sprouts contain 29 times more vitamin C Radish sprouts contain 29 times more vitamin C than milk, 10 times more calcium than a potato, than milk, 10 times more calcium than a potato, and more vitamin C than a pineappleand more vitamin C than a pineapple

Mung beans and lentils have almost no vitamin C Mung beans and lentils have almost no vitamin C but their sprouts have a considerable amountbut their sprouts have a considerable amount

No pesticides, no fertilizersNo pesticides, no fertilizers Picked fresh, so no loss of nutrientsPicked fresh, so no loss of nutrients

http://www.sproutnet.com/nutrition_of_sprouts.htmhttp://www.sproutnet.com/nutrition_of_sprouts.htm

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Why sprout? – Why sprout? – Easily Easily digestibledigestible

All sprouts: With enzyme action, All sprouts: With enzyme action,

sprouts are “predigested”sprouts are “predigested” Wheat: Because gluten is brokenWheat: Because gluten is broken

down during sprouting, folks withdown during sprouting, folks with

wheat sensitivities “may” be able towheat sensitivities “may” be able to

eat sprouted wheateat sprouted wheat Beans: Sprouting reduces gas-producing Beans: Sprouting reduces gas-producing

quality of beansquality of beans

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Why sprout? - Why sprout? - InexpensiveInexpensive

High yields--1 T alfalfa makes 4 cups sproutsHigh yields--1 T alfalfa makes 4 cups sprouts Year-round source of greens; much cheaper Year-round source of greens; much cheaper

than out-of-season producethan out-of-season produce Useful as a staple food for emergency home Useful as a staple food for emergency home

food storage systems; no need for refrigerationfood storage systems; no need for refrigeration Ecological savings: lower production, Ecological savings: lower production,

preservation, packaging, transportation and preservation, packaging, transportation and disposal costsdisposal costs

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Why sprout? – Why sprout? – Fast/Slow FoodFast/Slow Food

FASTFAST Faster than outdoor gardening (weeks or months)Faster than outdoor gardening (weeks or months) Takes only a few minutes/dayTakes only a few minutes/day Decreased cooking time for beansDecreased cooking time for beans

SLOWSLOW Not an off-the-shelf item that you select one hour Not an off-the-shelf item that you select one hour

before a mealbefore a meal Serenity of planning ahead, nurturing seedsSerenity of planning ahead, nurturing seeds

day-by-day, harvesting and eating within minutesday-by-day, harvesting and eating within minutes

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Why sprout? - Why sprout? - FunFun

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How to Sprout – How to Sprout – the basicsthe basics

1.1. Select seeds Select seeds

2.2. Select equipmentSelect equipment

3.3. Clean/rinseClean/rinse

4.4. SoakSoak

5.5. Rinse/drainRinse/drain

6.6. HarvestHarvest

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Seeds: alfalfa, radish, sesameSeeds: alfalfa, radish, sesame Grains: barley, rice, wheatGrains: barley, rice, wheat Beans: chickpeas, lentils, soybeansBeans: chickpeas, lentils, soybeans Nuts: almond, pecan, walnutNuts: almond, pecan, walnut

How to Sprout – How to Sprout – 1. Select Seeds1. Select Seeds

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How to Sprout – How to Sprout – 1. Select 1. Select SeedsSeeds

OrganicOrganic WholeWhole Raw (not roasted/toasted/salted)Raw (not roasted/toasted/salted) Fresh (some are only viable for one year—Fresh (some are only viable for one year—

especially soybeans)especially soybeans) Sold for sprouting (some garden seeds have Sold for sprouting (some garden seeds have

been treated with insecticides)been treated with insecticides) Stored in cool, dark place in metal, plastic or Stored in cool, dark place in metal, plastic or

glass containers with tight-fitting lidsglass containers with tight-fitting lids

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The ListThe List

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Listed alphabetically within 4 categoriesListed alphabetically within 4 categories Some listed more than once (different Some listed more than once (different

growing methods)growing methods)

Double check the type of seed:Double check the type of seed: Buckwheat vs buckwheat groatsBuckwheat vs buckwheat groats Unhulled vs hulled sunflower seedsUnhulled vs hulled sunflower seeds


2020

SunflowerSunflower BuckwheatBuckwheat

How to Sprout – How to Sprout – 1. Select 1. Select SeedsSeeds

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For sprouting combinations, selectFor sprouting combinations, select

seeds with:seeds with: 1) similar rate of growth1) similar rate of growth 2) compatible flavor2) compatible flavor

Mix 20% strong flavor with 80% mildMix 20% strong flavor with 80% mild


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50% wheat with 50% garbanzo or lentil or rye50% wheat with 50% garbanzo or lentil or rye

60% alfalfa, 25% lentil, 15% wheat60% alfalfa, 25% lentil, 15% wheat

50% lentil, 25% adzuki, 25% garbanzo50% lentil, 25% adzuki, 25% garbanzo

3 T mung beans, 3 T alfalfa, 1 T lentil,3 T mung beans, 3 T alfalfa, 1 T lentil,

1 T fenugreek1 T fenugreek


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Cats and dogs MAY be willing to eat Cats and dogs MAY be willing to eat sprouts: increase amount slowly; sprouts: increase amount slowly; eventually add 4T+ chopped finely, mixed eventually add 4T+ chopped finely, mixed in with wet or dry food;in with wet or dry food;

up to ½ cup/day up to ½ cup/day

Birds: sunflower seeds,Birds: sunflower seeds,

birdseed mixbirdseed mix


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4.4. SoakSoak


6.6. HarvestHarvest

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How to Sprout – How to Sprout – 2. 2. EquipmentEquipment

Wide-mouth quart glass jar and lid with holesWide-mouth quart glass jar and lid with holes ““Since 1971, I have tested every new sprouting Since 1971, I have tested every new sprouting

suggestion in the books and every new suggestion in the books and every new sprouting device on the market. Some are sprouting device on the market. Some are expensive, but worth the price. Most are expensive, but worth the price. Most are expensive, but not worth the price. The mason expensive, but not worth the price. The mason jar remains very inexpensive and very much jar remains very inexpensive and very much worth the price. Indeed, I return time and time worth the price. Indeed, I return time and time gain to trusty mason jars for the bulk of my gain to trusty mason jars for the bulk of my sprouting.”sprouting.” Mark Braunstein, Sprout Garden Mark Braunstein, Sprout Garden

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Bag (linen/hemp/jute)Bag (linen/hemp/jute) good for nuts, grains, beans, legumes, vegetables, good for nuts, grains, beans, legumes, vegetables,

gelatinous seeds (gelatinous seeds grow on top of, gelatinous seeds (gelatinous seeds grow on top of, not in, a bag)not in, a bag)

breathes; high moisture absorbencybreathes; high moisture absorbency resistant to tearing, doesn’t frayresistant to tearing, doesn’t fray 20% stronger when wet20% stronger when wet good for traveling--lightweight, unbreakablegood for traveling--lightweight, unbreakable sterilize in boiled water—don’t use soap or a brushsterilize in boiled water—don’t use soap or a brush

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Basket or tray for vertical sproutingBasket or tray for vertical sprouting

(the way plants grow)(the way plants grow) Champion is--Champion is--

Steve Meyerowitz akaSteve Meyerowitz aka

the “Sproutman”the “Sproutman”

(Sprouts—the Miracle Food)(Sprouts—the Miracle Food)

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Place colander inside larger bowlPlace colander inside larger bowl

(for soaking and drainage)(for soaking and drainage) Cover with tray Cover with tray

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Tray with soilTray with soil See Sprout Garden, pp 44-53See Sprout Garden, pp 44-53

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How to Sprout – How to Sprout – 2. 2. EquipmentEquipment Available at First Alternative CoopAvailable at First Alternative Coop

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4.4. SoakSoak


6.6. HarvestHarvest

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How to Sprout – How to Sprout – 3. 3. Clean/RinseClean/Rinse

Discard spoiled/broken seeds, debrisDiscard spoiled/broken seeds, debris Rinse well in sieve and place in container Rinse well in sieve and place in container

(check yield for each sprout type to know (check yield for each sprout type to know how much to put in a container)how much to put in a container)

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4.4. SoakSoak


6.6. HarvestHarvest

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How to Sprout – How to Sprout – 4. Soak4. Soak

Most methods start with soaking in glass jarMost methods start with soaking in glass jar(don’t soak in bag)(don’t soak in bag)

Put seeds in jar, but leave room for growth (check yield Put seeds in jar, but leave room for growth (check yield on The List)on The List)

Cover with 4 times as much cool water (60 to 70 Cover with 4 times as much cool water (60 to 70 degrees) as seedsdegrees) as seeds

Keep at room temperature (68 to 80 degrees,Keep at room temperature (68 to 80 degrees,72 degrees is best)72 degrees is best)

Cover jar (soak in dark)Cover jar (soak in dark) Soak water (and rinse water) can be used as liquid in Soak water (and rinse water) can be used as liquid in

soups/sauces/smoothies or in some grain recipes or for soups/sauces/smoothies or in some grain recipes or for watering plants; refrigerate this waterwatering plants; refrigerate this water

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4.4. SoakSoak


6.6. HarvestHarvest

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How to Sprout – How to Sprout – 5. 5. Rinse/DrainRinse/Drain

At end of soak period, drain soak water (hold onto lid)At end of soak period, drain soak water (hold onto lid) Refill container; let sit for a minute; drain againRefill container; let sit for a minute; drain again

For remaining rinses…For remaining rinses… RinseRinse Tilt to allow drainage (use bowl, dish rack, pan, etc.)Tilt to allow drainage (use bowl, dish rack, pan, etc.) Check for good air circulation (don’t let seeds coverCheck for good air circulation (don’t let seeds cover

the air holes)the air holes) Goal is to keep sprouts moist but not wetGoal is to keep sprouts moist but not wet Cover or keep in dark; total darkness or subdued light Cover or keep in dark; total darkness or subdued light

is not essential, just recommended (vitamin C is not essential, just recommended (vitamin C increases in sprouts grown in darkness)increases in sprouts grown in darkness)

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How to Sprout – How to Sprout – 5. 5. Rinse/DrainRinse/Drain

If a rinse was skipped, soak for a minute so sprouts If a rinse was skipped, soak for a minute so sprouts can get plenty of moisturecan get plenty of moisture

When rinsing beans, soak in fresh water for a minuteWhen rinsing beans, soak in fresh water for a minuteto help “degas” the beansto help “degas” the beans

Allow water to overflow to rinse off waste produced by Allow water to overflow to rinse off waste produced by the bean sproutsthe bean sprouts

With bag; rinse by dunking bag into bowl of water; With bag; rinse by dunking bag into bowl of water; hang to drip (in very hot or dry weather, place sprout hang to drip (in very hot or dry weather, place sprout bag in a plastic bag in order to retain moisture; punch bag in a plastic bag in order to retain moisture; punch holes at bottom of plastic bag for drainage)holes at bottom of plastic bag for drainage)

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Ready for a break???Ready for a break???

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BEANSBEANS1 cup of lentils1 cup of lentils

makes ___?___ cups of makes ___?___ cups of lentil sproutslentil sprouts

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GRAINSGRAINSWhat sprouted grain is in What sprouted grain is in

these cookies?these cookies?

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SEEDSSEEDSAlfalfa, Broccoli, RadishAlfalfa, Broccoli, Radish

Who’s Who?Who’s Who?

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NUTSNUTSRaw nuts are acid;Raw nuts are acid;sprouted nuts aresprouted nuts are

_______?______________?_______

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4.4. SoakSoak


6.6. HarvestHarvest

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How to Sprout – How to Sprout – 6. Harvest6. Harvest

When are sprouts “done”?When are sprouts “done”?

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THE FINAL RINSE SHOULD ALWAYS THE FINAL RINSE SHOULD ALWAYS PRECEDE THE HARVEST BY AT LEAST PRECEDE THE HARVEST BY AT LEAST EIGHT EIGHT HOURS (NO SOGGY SPROUTS)HOURS (NO SOGGY SPROUTS)

This is ESSENTIAL for grains to be used for This is ESSENTIAL for grains to be used for baking; set out on paper towel to absorb any baking; set out on paper towel to absorb any remaining moistureremaining moisture

Arrange timing so you plan to harvest sprouts Arrange timing so you plan to harvest sprouts in morning because the last rinse would have in morning because the last rinse would have been the night beforebeen the night before

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Discard hard seeds (like adzuki beans) that Discard hard seeds (like adzuki beans) that didn’t sproutdidn’t sprout

Sprouts will keep refrigerated as long as it tookSprouts will keep refrigerated as long as it tookthem to sproutthem to sprout

Don’t use plastic bagsDon’t use plastic bags Put paper towel in bottom of container to Put paper towel in bottom of container to

absorb extra moistureabsorb extra moisture Eat “naked” or use in recipesEat “naked” or use in recipes Leftover sprouts can be dried and powdered, Leftover sprouts can be dried and powdered,

then stored in airtight containersthen stored in airtight containers

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Grains can be sprouted, dehydrated,Grains can be sprouted, dehydrated,

and ground into flour for baking and ground into flour for baking

Essential Eating Sprouted Baking by Janie Essential Eating Sprouted Baking by Janie QuinnQuinn

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Wheat: grain, sprout, flour, breadWheat: grain, sprout, flour, bread

2 cups wheat

Yielded 4 cups sprouts

Yielded 2 ½ cups dried

Yielded2 ¾ c flour

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Hull (cull) seeds like alfalfa, cabbage, clover, radishHull (cull) seeds like alfalfa, cabbage, clover, radish

Why hull?: more appetizing, better taste (hulls can taste bitter), Why hull?: more appetizing, better taste (hulls can taste bitter), sprouts will store longer during refrigeration; decaying hulls sprouts will store longer during refrigeration; decaying hulls encourage bacterial growth; hulls (not the sprouts) can rotencourage bacterial growth; hulls (not the sprouts) can rot

Place in bowl and fill halfway with water. Hulls will rise to Place in bowl and fill halfway with water. Hulls will rise to surface (some will go to bottom); skim off. Scoop out sprouts.surface (some will go to bottom); skim off. Scoop out sprouts.

http://sproutpeople.org/growing-sprouts/sprouting-basics/de-hulling/ (using salad spinner for culling)

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Cook beansCook beans Sprouted beans take half the normal cooking Sprouted beans take half the normal cooking

time for dry beanstime for dry beans Beneficial because the sprouted bean is more Beneficial because the sprouted bean is more

nutritious to start and the reduced cooking nutritious to start and the reduced cooking destroys less of the nutrientsdestroys less of the nutrients

For a slow-cook option, use a solar cooker For a slow-cook option, use a solar cooker (beans will retain shape and firmness)(beans will retain shape and firmness)

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Cooking times for dry beans vs.Cooking times for dry beans vs.sprouted beanssprouted beans Black-eyed peas:Black-eyed peas:

soaked overnight, 1 hour or lesssoaked overnight, 1 hour or less sprouted 2-3 days, 30 minutessprouted 2-3 days, 30 minutes

Chickpeas (garbanzos): Chickpeas (garbanzos): soaked overnight, 2-3 hourssoaked overnight, 2-3 hours sprouted 2-3 days, 1 hour or moresprouted 2-3 days, 1 hour or more

http://www.bigoven.com/72100-Cooking-Times-for-Legumes-recipe.html

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Grains are more difficult to digest rawGrains are more difficult to digest raw Sprouts of “soft wheat” (vs. “hard wheat” Sprouts of “soft wheat” (vs. “hard wheat”

used for breads) are relatively easy to used for breads) are relatively easy to digest and may be eaten raw as snacks digest and may be eaten raw as snacks or mixed with dried fruit in small or mixed with dried fruit in small quantitiesquantities

Can be baked or cooked (cereal)Can be baked or cooked (cereal)

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DehydratingDehydrating

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4.4. SoakSoak


6.6. HarvestHarvest

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How to SproutHow to Sprout

1.1. SafetySafety

2.2. Tips and TroubleshootingTips and Troubleshooting

3.3. Show and TellShow and Tell

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SafetySafety

Use only untreated organic seedsUse only untreated organic seeds

(don’t use seeds to be planted)(don’t use seeds to be planted) Eat raw grains only in smaller quantitiesEat raw grains only in smaller quantities Buckwheat lettuce can cause light Buckwheat lettuce can cause light

sensitivity in some people (especially sensitivity in some people (especially eaten in large quantities)eaten in large quantities)

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SafetySafety

Cook bean sprouts (especially kidney Cook bean sprouts (especially kidney beans, which are toxic raw)beans, which are toxic raw)

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Safety – Safety – Alfalfa/CloverAlfalfa/Clover Alfalfa sprouts contain saponin and canavanineAlfalfa sprouts contain saponin and canavanine

(water-soluble toxins)(water-soluble toxins) Both levels reduced by fully growing for 7 days, fully Both levels reduced by fully growing for 7 days, fully

rinsing daily, fully greening last day and fully removing rinsing daily, fully greening last day and fully removing all hulls and unsprouted seeds by the last dayall hulls and unsprouted seeds by the last day

““A good rule of tongue is to eat as sprouts only those A good rule of tongue is to eat as sprouts only those foods whose unsprouted seeds or mature plants we foods whose unsprouted seeds or mature plants we also eat. Thus I have decided to be prudent and to also eat. Thus I have decided to be prudent and to banish alfalfa and clover from my own sprouting banish alfalfa and clover from my own sprouting repertory.”repertory.”Mark Braunstein (author of Sprout Garden)Mark Braunstein (author of Sprout Garden)

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Safety - Safety - MoldMold

Minimize mold/mildew/fungus with hydrogen peroxideMinimize mold/mildew/fungus with hydrogen peroxide Soak seeds in a solution of:Soak seeds in a solution of:

2 parts water and2 parts water and1 part hydrogen peroxide (3% strength, sold in drugstores 1 part hydrogen peroxide (3% strength, sold in drugstores

and supermarkets) and supermarkets)

for 10-20 minutes (tiny bubbles or fizz may rise to the for 10-20 minutes (tiny bubbles or fizz may rise to the surface). Rinse very well. Then cover with clean water surface). Rinse very well. Then cover with clean water and start soaking period.and start soaking period.

Example: to treat ½ cup of seeds, use a solution ofExample: to treat ½ cup of seeds, use a solution of6 Tablespoons water and 3 Tablespoons hydrogen 6 Tablespoons water and 3 Tablespoons hydrogen peroxideperoxide

Read Elizabeth Baker’s Unbelievably Easy Sprouting!Read Elizabeth Baker’s Unbelievably Easy Sprouting!

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1.1. SafetySafety



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Tips and TroubleshootingTips and Troubleshooting

Liquid kelp (natural fertilizer); a few drops in Liquid kelp (natural fertilizer); a few drops in soak water (used with basket sprouting)soak water (used with basket sprouting)

If you need to soak longer, change water so If you need to soak longer, change water so that fermentation is preventedthat fermentation is prevented

When rinsing seeds, catch stray seeds inWhen rinsing seeds, catch stray seeds in

sink drainer or sieve so seeds don’t sproutsink drainer or sieve so seeds don’t sprout

in your plumbingin your plumbing

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Weather can impact timingWeather can impact timing Cool weather: longer soaks, less Cool weather: longer soaks, less

frequent rinses, more daysfrequent rinses, more days Hot weather: shorter soaks, more Hot weather: shorter soaks, more

frequent rinses, fewer daysfrequent rinses, fewer days If maturing too quickly, put in fridge If maturing too quickly, put in fridge

during hottest part of dayduring hottest part of day

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Some seeds floatSome seeds float Weight them down to keep themWeight them down to keep them

under waterunder water

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TimingTiming Harvest in morning, which is several hours Harvest in morning, which is several hours

after last rinse, plus you have time toafter last rinse, plus you have time tomake a recipemake a recipe

If sprouting needs to slow down to hit a If sprouting needs to slow down to hit a targeted harvest time, refrigerate duringtargeted harvest time, refrigerate duringpart of sprouting day and/or keep part of sprouting day and/or keep refrigerated after harvestrefrigerated after harvest

To speed up sprouts, put under a grow lightTo speed up sprouts, put under a grow light

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Mung beans: special technique to grow Mung beans: special technique to grow thicker beansthicker beans

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Possible Problems:Possible Problems: rotten, moldy, dried out, rotten, moldy, dried out, low sprouting rate, slower/faster than expected, low sprouting rate, slower/faster than expected, spoiledspoiled

Possible Causes:Possible Causes: bad seeds (old, damaged bad seeds (old, damaged or hard), inconsistent rinsings, too much heat, or hard), inconsistent rinsings, too much heat, contaminated water, inadequate ventilation, contaminated water, inadequate ventilation, excessive soaking, grown too long, direct excessive soaking, grown too long, direct sunlight too hotsunlight too hot

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1.1. SafetySafety



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Show and TellShow and TellThe Great Hummus Challenge at CoHoThe Great Hummus Challenge at CoHoFebruary 28, 2008February 28, 2008

Canned BeansCanned Beans Dry or Sprouted Dry or Sprouted BeansBeans

CostCost $3+$3+ <$1<$1

SodiumSodium 280 mg280 mg 11 mg11 mg

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Show and TellShow and Tell

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Show and TellShow and Tell

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Show and TellShow and Tell Sunflower Seeds (black oil sunflower)Sunflower Seeds (black oil sunflower)

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Show and TellShow and Tell Rejuvelac (fermented grain beverage)Rejuvelac (fermented grain beverage)

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The The Beginning…Beginning…

of Many Sprouting of Many Sprouting AdventuresAdventures

sprouting seeds, grains, beans, and nuts - 2014

Self Improvement

w hy spr

spr outing seeds

garden seeds

sunflower seeds

theselect seeds

t mung beans

sprouted wheat beans

broccoli sprouts