Health Notes #17
Natures Live Food--Sprouts
Sprouts are delicious! Enjoy them raw -- in salads, on sandwiches and
burgers, or garnish with them. Some can be steam tenderized as in stir-fries or
sprinkled over soups or stews.
Sprouts are Nutritious! They contain vitamins, minerals, proteins and enzymes
that multiply during sprouting and are a natural source of fiber. They are one
of the few known complete foods. Dieters delight in sprouts. They are low in
carbohydrates and calories, but rich in essential nutrients.
Sprouts are Economical! One heaping tablespoon of alfalfa seeds produces one
quart of sprouted vegetables. Most varieties of seeds will yield 5-10 times
their weight in sprouts for pennies a serving.
Select natural, untreated seeds exclusively for sprouting. Try any of the
many selections, or mix according to the flavor you and your family like.
Possible seeds are alfalfa, cabbage, radish, clover, lentil, mung beans or wheat
berries.
Our favorite for salads is a mixture of alfalfa, radish and clover. These are
all small seeds and grow at the same rate so they can be mixed in the same jar.
(I premix the dry seeds in a quart jar and store in the refrigerator. My ratio
is 1# alfalfa, 1/4# clover and radish.)
Three easy steps to growing your own:
1. Allow 1 slightly heaping tablespoon of seeds per wide mouth quart jar.
For the larger seeds, as mung bean allow about 1/4 cup per quart. Add water
about 1/4 way up the jar and soak overnight. I use a sterilized nylon stocking
and a jar ring for a top.
2. The following morning, drain your soaked seeds. Rinse these seeds by
filling the jar with tepid water and swirling the seeds around gently. Turn
the jar upside down until they are thoroughly drained then lay on its side
scattering the seeds evenly in the jar. Rinse morning and evening or more
often if the weather is hot.
3. Continue with the above rinsing until the sprouts are 1-1/2 to 2 inches
long and nicely green. (About 4-5 days.) To get most of the hulls out I gently
pull the sprouts out of the jar and swirl in a large bowl of cool water. The
hulls will mostly either sink or rise to the top. Drain thoroughly before
refrigerating by putting them back into the jar and turning it upside down.
Put a tight lid on the jar.
(These are available in most grocery stores.)
If you want to grow mung bean, sunflower, soy or lentil sprouts make sure you
don't let the light get to them as it will make them strong tasting. I put them
under the sink in my dishpan so that I won't forget to rinse them. It is best if
they are rinsed more often, like 3-4 times a day.
Try sprouted lentils sauteed with onions and peppers and served over rice.
Use your favorite seasonings.
Wheat or oat berries are good and may be used in homemade bread by grinding
them and adding a couple handfuls of raisins. Mix in the raisins well and press
into a small loaf pan baking at 200OF for 2 hours. You'll be
surprised how sweet the bread tastes, and its very nutritious. Also you can use
the sprouted grain directly in your favorite whole grain recipe. Let the sprout
get only as long as the berry.
I let my mung beans grow 3-4 inches long and throw them into a stir-fry just
before serving. They are also delicious in salads, but some people like to cut
them up for that purpose. Some have found that sprouting your beans makes them
more digestible.
Sprouting is a fun project for children and a good responsibility because the
yield isn't very good if you forget. Children enjoy doing something for others
and what fun to serve their family sprouts they have grown. They'll enjoy eating
them more also.
No man sees his shadow who faces the sun.
  
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