When it comes to growing organic food (or any food for that matter), there is nothing easier than sprouting seeds. It is quick and easy “gardening” without the soil, bugs, and heat. Even with ZERO growing experience, you can successfully grow food. In a week’s time, you can go from having nothing to having a fresh, crunchy, and flavorful food, perfect for salads, sandwiches, stir-fries, appetizers, or topping for just about any food. I have even been known to just eat a handful of fresh sprouts (pea sprouts are my favorite for this) or fill a bowl with bean sprouts and sprinkle with a little vinaigrette for a salad. Talk about fresh and delicious!
Because you completely control all inputs when you sprout (and there aren’t many), growing an organic food is super easy with sprouting. Your choice of organic seed(s) and some well-filtered water will do the trick! As I said in my post on microgreens, I truly wish every household sprouted their own seeds for food, one way or another. There is so much benefit (easy, highly nutritious, low-cost), and next to no downside. So, what are you waiting for? Let’s dive in. It really is very simple.
WHAT YOU NEED
- Seeds (Alfalfa, Mung, Radish, Garbanzo, etc.)
- A container – there are some great sprouting containers out there. I have used this kind of stackable (the most often), as well as this kind, but I also often use my good old Mason Jars with screen lids. (You can also use cheesecloth and the ring lid, which is a very simple method, although I do not emply it myself).
- Water (I use filtered)
- A damp cloth
- A warm spot out of direct sunlight
Soak your seeds overnight. If you are sprouting in only one jar, you may use the jar. However, when I am using one of my stackable sprouters, I soak seeds for each level in a separate small cup, tiny bowl, or half-pint jar.
Rinse seeds and place them in your jar or sprouting container. After the overnight soak, I often rinse a few times during this first step.
Cover with a damp cloth (optional). You want to be sure your seeds do not dry out while sprouting. If you are concerned about forgetting to rinse them, this may be a good idea. I find, however, that the stackable sprouting container helps with not drying out.
Rinse and drain seeds twice a day. Be sure you drain very well.
Harvest after 5 – 7 days. However, depending on the variety, they may be ready sooner or take more days in some cases. Most sprouts are right at about 5 days to a week, though, in my experience.
Enjoy! When sprouts are ready, they will be soft and slightly sweet, typically. If you let them go too long, they may start to grow tiny root systems. They are definitely still edible at this point, but look funnier and begin to change flavor a bit. Be sure to refrigerate your sprouts in a closed container or baggie once ready. I put mine in a container or clamshell with a clean, folded paper towel at the bottom.
Sprouts are wonderful on sandwiches, in salads, appetizers, stir-fries, smoothies, and more.
WHERE TO BUY
My all-time favorite place to get sprouting supplies from is Handy Pantry by True Leaf Market. In fact, they are great for more than sprouting. Their website is fabulous (I can get lost and love it). You can find their Amazon Store here.
This kit comes with three mason jars with sprouting lids, and 2.5 pounds of a wide variety of sprouting seeds. It is a great way to try several things before you buy a lot of one particular kind. If you are not sure what you like, this is a great place to start.
If you are looking to really jump into this amazing way of growing your own food, this kit is awesome, and could last you quite a while! Don’t worry, seeds have a pretty good shelf life if kept sealed and dry!
If you happen to have your sights set on long-term food options, they also sell a 5 gallon bucket with 16 pounds of 9 different varieties of seeds for long-term storage.
A WORD ABOUT NUTRITION
I love studying nutrition, and there is a LOT to learn surrounding the benefits of various sprouts! All sprouts are known to be a great source of magnesium, potassium, and iron, as well as vitamins A, C, K, and B6. Packed into this tiny little package are a whole lot of concentrated nutrients that boost overall immune health, improve heart health, and reduce cancer risk. Yes, please!
“Sprouts are very nutritious. They may also offer a variety of health benefits, including easier digestion, improved blood sugar levels and a lower risk of heart disease.”
Alina Petre, ms, rd (nl)
Broccoli sprouts are often used by those with cancer (or trying to AVOID cancer) because of the particular profile of strong, cancer-fighting benefits specific to broccoli. One of these such components is sulforaphane, which has been studied extensively as a cancer treatment and preventative.
Abstract, pubmed
What a great food-growing practice to incorporate! Who couldn’t use more cancer fighting in their lives? Broccoli sprouts are great on salads, in stir-fries, or just eaten with a little olive oil or dressing.
“Broccoli sprouts will be loaded with vitamin A, vitamin C, vitamin K, folic acid and they are a really good source of the powerful antioxidant sulforaphane.”
Mira Ilic, RD, LD, MS
FINAL WORD
I would be remiss if I did not at least mention that my favorite less-common sprout has to be onion sprouts. I love onions and use them very often in my kitchen, but these tiny sprouts surprised me! The first time I tried them was many years ago while at a wonderful little local restaurant in Murfreesboro, Tennessee with my husband. We ordered an appetizer that was “topped with local onion sprouts.” I was intrigued, as this was one sprout I had not tried. The sweet, fresh onion flavor and crunch took me by surprise. I was in love. Of course I had to go home and order onion sprouting seeds, and I did just that!
Let me know below what your favorite sprouts are, your experience with sprouting your own seeds, or to tell us you are about to join the kitchen sprouting revolution!
