Sprouting 101

You can buy any kind of sprouts and they will work fine for sandwiches and salads etc. But knowing how to sprout your own will bring the freshest plant foods on earth into your home! Plus you can eat a lot more and save money. You can purchase sprouting seeds online in bulk or you can go to your local health food store.

How to Sprout Seeds/Nuts:

For anything you choose to germinate, fill 1/3 pint or quart jar with the seed or nut. Leave it on a counter with the remaining 2/3 of the jar filled with filtered water. Let small seeds like alfalfa/clover/radish sit for about 4-6 hour, and then put the sprouting lid on and drain the water completely. The sprouting lid can be cheesecloth inside a canning lid, or wire or plastic mesh (I buy plastic mesh from the craft stores) cut to fit the inside of a canning lid. You can also purchase canning lids with screens in them at health food stores.

With larger beans like mung or garbanzo, or seeds like sunflower or pumpkin, soak them 8 hours or overnight before draining. (If you accidently forget and let them go too long, it's so big deal-- just drain them as soon as you remember). Soybeans and wheat berries are difficult to sprout, because they go sour or moldy easily.

Put the jar of soaked and drained seeds on its side, turning it two or three times during the day. The second morning, rinse and drain the sprouts again. You do this until you see the seed/nuts begin to grow a sprout, usually after two or more days. With almonds or other nuts, don't worry about them growing a sprout: they are germinated and "live" after soaking for eight hours.

Then remove the sprouting lid and put a regular, air-tight canning lid on the jar. Put the sprouts in the fridge, where growth will slow, and they will last a week or two. Sprouting will happen more quickly in warm weather. If you live where it is hot and humid or if you are sprouting in late summer, rinse and turn your sprouts more often.


Sprouting Instructions By Robyn Openshaw, "12 Steps to Whole Foods."