Ecohouse

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Sunday, February 13, 2011

DIY: Sprouts

Interested in saving money on your grocery bill while still eating healthy? Growing sprouts at home is the perfect solution!

Sprouting is a great way to garden in the winter, and it is perfect for people who have a small living space because sprouts can be grown in a glass jar without taking up any room. Sprouts are nutritious and tasty, and compliment just about everything from sandwiches and salads to stir-fry and casseroles. Once you start sprouting, you will be hooked! Thanks to Jim, we have a constant supply of sprouts at the ecohouse in a variety of different types including red clover, alfalfa, and lentils.

To start your very own sprout collection, follow the easy step-by-step instructions below. You'll be a sprouting pro in no time!

Getting Started: What You Will Need
1) Seeds of your choice (recommendations listed below)
2) Jar (any type will do but we use glass mason jars)
3) Cheesecloth
4) Rubber Band

** If you live in Athens, my suggestion for buying seeds locally would be The Farmacy. You can buy seeds there for sprouting in addition to sprouting mixes that include a blend of seeds. Also, if you're looking for cheesecloth in Athens, you can find it at Kroger in the kitchen section.

Choose Seeds and Measure
Here are the best choices of each type of sprout source.
(Recommendations from www.thefarm.org) 
  • Best seeds: alfalfa, clover. 
  • Best beans: mung, lentil, garbanzo. 
  • Best nuts: almonds, filberts (hazelnuts). 
  • Best grains: wheat berries, rye. 
The next list indicates what amount of sprout source is appropriate. 
  • small seeds: 2-3 tablespoons (30-45 ml). 
  • medium seeds: 1/4-1/2 cup (65-125 grams). 
  • large beans and grains: 1 cup (250 g). 
  • sunflower seeds: 2 cups (500 g). 
The Process
  1. Before you go to bed, measure out the correct amount of seeds. In the case of alfalfa, 2-3 tablespoons.
  2. Next, pour the seeds onto a plate and inspect them for broken or withered pieces, small stones, and lumps of dirt (pictures below).
  3. After they're sorted, pour the seeds into a strainer and rinse under water. Make sure your strainer has very fine netting so that your seeds don't get washed down the drain!
  4. Pour your rinsed seeds into a jar.
  5. Cover the seeds with water. The water level should be a few inches (6-8cm) above the seeds. Let them soak overnight. If your seeds are medium sized, soak them for 8-12 hours. Large seeds should soak 12-24 hours.  
  6. Cover the mouth of the jar with cheesecloth the next morning and secure with a rubber band. 
  7. Turn over the jar in the sink and strain out the water. *Note- Some people save this water because it is full of nutrients. You can use it as an ingredient in a health shake or feed it to your houseplants! 
  8. Shake the jar to remove excess water. 
  9. Rinse the seeds again and shake the jar to remove extra water. Hold the jar up to the light to ensure the seeds are mostly dry. If they're too wet, the seeds may rot during sprouting.
  10. Drain the seeds all day by tipping the jar on its side upside down in a bowl or dish. 
  11. Repeat the rinsing process on the evening of the same day. For 4-5 days you will continue this process of morning and evening rinsing and draining. 
  12. Watch for growth. After a few days you will begin to see green leaves sprouting on the seeds, and white shoots will appear on beans, nuts, and grains. 
  13. Harvest! The sprouts will reach their best flavor and nutritional value after 4 or 5 days. Give them one last rinse and shake. They're ready to eat! 

**For more detailed instructions and ideas for using your sprouts once they are completed, click here.

Tips
  • For best results choose organic seeds. They are less likely to be treated with pesticides. You can buy seeds online, or visit your local health food store to buy organic dried beans and seeds to start sprouting on your own.
  • Only grow as many sprouts as you can eat in a week. Sprouts become soggy very quickly. While sprouts usually mature in 3-5 days, the sprouting time depends on the temperature of the growing environment.
  • According to Becca (a fellow environmental blogger in Athens), sprouting kits are on the top ten list of sustainable must-have items for 2011. Visit her blog for additional information about sprouting and see the other nine must-haves for this year!!

Step 2- Jim inspecting seeds


Step 6- Cover the jar with cheesecloth

Step 6- Secure cheesecloth with rubber band
Step 10- Drain the seeds

Our collection of sprouts!