Sprouted Seeds, Beans, Rice and Grains

Sprouting seeds, beans, rices or grain is a way of increasing the food value and nutrients of what is otherwise considered something relatively inedible. Sprouts can be eaten on their own, or are sometimes ground up and then used as a main or substitute ingredient in baking or cooking. And the methods for sprouting are really, really easy too! This is a lot of fun to do if you have kids, but it's also great if you are looking for low-cost ways to eat healthier.

For those who want fresh greens during the winter time, sprouting is a great way to add nutrition and variety to what you are eating. Not just for sandwiches or salads, you can add sprouts to soup for more texture, use them in place of flour for baking or use them as a great source of protein for vegetarian meals.

A seed is the potential for an entire plant. What sprouting does that makes it so beneficial is it starts the growing process. When the seed starts to grow, a ton of nutrients that have been stored up to fuel the growth of an entire plant are released and if you stop the growing process while the plant is still a shoot, all those nutrients are then available in a form that humans can eat and digest readily.

Nearly any type of seed, bean, rice or grain can be sprouted, so there's plenty of variety to choose from. Most people are familiar with alfalfa sprouts (a favorite for sandwiches) or mung bean sprouts (used a lot in Asian cooking).

Beans - Sprouting helps get rid of the beans tendency to produce gas when eaten. Try white beans, kidney beans, pinto beans, lima beans or fava beans.

Chia seeds - Although most people know these as the fuzzy coating on ceramic figures, chia seeds are one of the most nutritious of any type of seed! If you want to grind them up and use them in something baked, harvest them when the sprout is just 1/8" long. If you want to use them raw, as a vegetable, let them grow until you get two tiny leaves and then harvest.

Peas - These contain a lot of protein and all of the essential amino acids, making them one of the healthiest things you can sprout. A great addition to a winter salad or soup.

Wheat - Sprouting wheat not only raises the nutritional value, but using ground wheat sprouts as a substitute for flour in baking bread is wonderful for making a moist and light loaf. And for gluten-containing grains, sprouting is a way of reducing the gluten protein. If you have been diagnosed with celiac disease, you probably still will be too sensitive for sprouted breads, but if you are just a little bit sensitive or wish to just cut down on glutens, this is a great option.

Try and get organic seeds for sprouting. This way you have healthy seeds that have not been contaminated with any sort of chemicals or pesticides. Avoid seeds that have been genetically-engineered.

Look through the seeds for any that are damaged or showing signs of being spoiled (strange color or texture compared to others). If you are going to be storing seeds for a long time, you will want to make sure they have a container that is airtight and keeps them dry. Seeds can last this way for many months. Be sure to label your container with the type of seed and the date they were put into storage.

To start seeds sprouting, you want to soak about a cup of seeds in four cups of water overnight. Drain well in the morning and put them into your sprouting jar or tray. Rinse and drain as needed for the type of seed you are sprouting. (this is where having a sprouting guide is necessary for beginners). Keep the seeds evenly warm to sprout. If you are sprouting during the winter, make sure your sprouts don't get too chilly overnight.

Once the sprouts have reached their appropriate size, you can "green" them by putting them in a spot with some indirect light for a few hours. Have a container ready to transfer them to and store in the fridge to keep them fresh. Only make as many sprouts as you will use in a few days, as that way they are the freshest and most nutritious.

Too many people see sprouts and experience tunnel vision of alfalfa sprouts on a sandwich. While putting sprouts on a sandwich is a great way to eat them, it's by no means the only way!

Soups - Try sprouted lentils or peas or beans in place of the usual in their namesake soups. You'll get a lot more vitamins that way. Sprouted soybeans whirred up in a blender is a great way to add body and protein to a soup.

Salads - Whether summer or winter, just about any sort of sprout can spruce up a salad. And in the winter, this is a great way to get a boost of vitamin C when you don't have fresh fruits.

Patties - Many types of sprouts can be fried gently into patties if ground up in a blender and mixed with a few more veggies and a bit of liquid (water or egg).

Breads - Some incredibly delicious and moist breads can be made by substituting some ground sprouted grains for one-quarter to one-half of the flour. This not only lowers the gluten but ups the nutrients.