Guide to Sprouting
Shout out to sprouts!
These are the ultimate fast foods - taking just a few days to grow.
You also don’t need a garden and can sprout any time of the year :)
See the below guide on how to sprout. But before that…
What are they and why sprout?!
Sprouts are basically germinated seeds, which are a rich source of nutrients, antioxidants and plant compounds. The process of sprouting reduces the anti-nutrients and increases the levels of vitamins, minerals and essential amino acids.
In addition, and more specifically - broccoli sprouts are high in a compound called sulforaphane, which studies have shown may aid detoxification, support hormone and cellular health, reduce inflammation and protect again cancer (references below).
How to eat them:
Eat raw or lightly cooked. Add to salads, wraps and stir-fries or sprinkle over any meal
What you’ll need:
Seeds, beans or peas - these can be anything from broccoli seeds, alfalfa, green lentils, chickpeas, mung beans, adzuki beans (always buy certified organic beans and seeds; and make sure the seeds are from a specialist supplier)
Kilner or jam jar
Fine sieve
Muslin cloth
Elastic band (to secure the muslin cloth over the jar)
How to sprout:
Thoroughly rinse your chosen seeds / beans and then put them in a jar, fill with cold water (until they are well covered) and leave overnight to soak (or for around 12 hours).
The next day, drain and rinse the seeds - leaving the seeds / beans so they remain moist, which allows them to sprout (make sure they are not wet, as this can encourage mould). Secure the muslin cloth over the jar with the elastic band. Keep the jar in a bright place, but out of direct sunlight.
Rinse the seeds / beans with water 2-3 times a day, until they start to sprout. They should sprout in 2-4 days.
Once sprouted, wash the sprouts thoroughly and before eating (leave to dry on a paper towel to remove any additional moisture; and discard any spouts which show any signs of mould).
They can be stored in an airtight container and be refrigerated for 2-3 days.
Voila! Happy Sprouting!
References
J. W. Fahey, Y. Zhang, and P. Talalay, Broccoli Sprouts: An Exceptionally Rich Source of Inducers of Enzymes That Protect against Chemical Carcinogens, Proceedings of the National Academy of Sciences of the United States of America 94, no. 19 (September 16, 1997): https://pubmed.ncbi.nlm.nih.gov/9294217
Zhang Y, Tang L. Discovery and development of sulforaphane as a cancer chemopreventive phytochemical. Acta Pharmacol Sin. 2007 Sep;28(9):1343-54. https://www.nature.com/articles/aps2007167
Axelsson AS, Tubbs E, Mecham B, Chacko S, Nenonen HA, Tang Y, Fahey JW, Derry JMJ, Wollheim CB, Wierup N, Haymond MW, Friend SH, Mulder H, Rosengren AH. Sulforaphane reduces hepatic glucose production and improves glucose control in patients with type 2 diabetes. Sci Transl Med. 2017 https://pubmed.ncbi.nlm.nih.gov/28615356/
Bahadoran Z, Mirmiran P, Hosseinpanah F, Hedayati M, Hosseinpour-Niazi S, Azizi F. Broccoli sprouts reduce oxidative stress in type 2 diabetes: a randomized double-blind clinical trial. Eur J Clin Nutr. 2011 Aug;65(8):972-7. https://pubmed.ncbi.nlm.nih.gov/21559038/