Contributed by Jennifer Peachey

According to Vegan Nutrition, sprouting is a highly recommended maneuver that will increase the nutritional value and digestibility of all legumes. To this, Dietary Wellness adds, sprouts are alive, they are highly nutritious and contain protein, vitamins A, B complex, C, D, and E, iron, enzymes, potassium and magnesium, calcium and phosphorus, trace elements like zinc and chromium, and essential amino and fatty acids. That’s quite the accolade for a simple little sprout!

If you’ve never grown sprouts the procedure is quite straightforward, especially with a commercial sprouting container. If purchasing a container the instructions are easy to follow. If however, you wish to use the jar method, follow these basic instructions.

1) Purchase only high-quality organic seeds, grains or legumes*. Rinse them in warm water.

2) Place 2 tablespoons of seeds or ˝ cup of legumes/grains in a clean jar with three times as much water as seeds. Cover the top of the jar with cheesecloth and secure with an elastic or tie. Soak overnight.

3) Drain the water. Rinse seeds in fresh water and drain again. Lay the jar at an angle in a warm place. Keep seeds in a dark place or cover with a cloth – making sure the air still circulates in the jar.

4) It is important to rinse and drain the seeds twice a day. If they dry out they are ruined. When seeds begin to sprout turn the jar over gently to avoid breaking the tender shoots.

5) Sprout should develop in three to five days. When seeds are almost ready to use, place them on a windowsill in direct sunlight to develop the chlorophyll. Use with seeds attached.

Raw sprouts add crunch and crispness to a vegetable or egg sandwich or wrap. They are wonderful in a salad or can be the main ingredient (see below). Sprouts can be cooked and served as a vegetable or added to casseroles, stir-fried vegetables, potato salad, or rice dishes. To cook the sprouts you can steam or sauté in a small amount of water or tamari. Adding minced onions or mushrooms will add flavour as well. Sprouts should not be over-cooked as this destroys their crispness.

Once you’ve become a “sprouter” you may never stop. After only a month or so of sprouting I’m hooked! My four containers are continuously in use and sometimes, much to my dismay, I have to actually wait a few days for the next batch. For the little bit of time and effort it takes to grow sprouts I think the nutritional return is well worth it. Won’t you give it a try?

** See Spinach-Sprout Salad recipe under Salads & Dressings!

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Instructions

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