Full disclosure: When it comes to sprouting, I was a late bloomer. It wasn’t until this year that I finally found time to buy a sprouting lid and a seed mix to try my hand at this superfood cultivation technique.
Sprouting is like any new skill—it takes practice and research—but with a bit of trial and error, anyone can do it. So, whether you're a seasoned foodie or a curious beginner like me, here are a few tips that might help.
Benefits of sprouting
Simply put, these tiny nutritional powerhouses pack a worthwhile punch. Sprouts are seeds that have germinated but haven't yet developed into full-fledged plants. That brief window of growth offers a concentration of vitamins, minerals, and enzymes that can surpass their mature counterparts. This will provide you with a vital boost in protein, fibre, essential vitamins and antioxidants. Plus, sprouting is a budget-friendly and sustainable way to grow your own superfood at home.
Sprouts vs. microgreens
There's a close cousin to the sprout: the microgreen. Both are young, nutrient-dense plants, but with a key difference in age. Sprouts are harvested after just a few days, while microgreens are allowed to grow a bit longer, developing their first set or two of true leaves. This difference translates to taste and texture. Sprouts tend to be milder in flavour and have a more delicate crunch. Microgreens offer a more robust taste and a chewier texture.
Sprouts:
Pros: Easier and faster to grow, typically higher in protein and other nutrients
Cons: Shorter shelf life, milder flavour
Microgreens:
Pros: More intense flavour and texture
Cons: Require a bit more attention and time, may not be as nutrient-dense as sprouts in all cases
The choice ultimately comes down to personal preference.
How to start sprouting (it’s easier than you think)
Sprouting is a simple endeavour. All you need to get started are some jars, cheesecloth or sprouting jar lids (the one pictured came from West Coast Seeds), and your seeds (this could be mung beans, lentils, alfalfa, or other options). Rinse the seeds well, give them a soak overnight, then rinse again.
Drain the jars, then secure cheesecloth or sprouting lids over the tops. Rinse them a couple of times a day and drain excess water by placing the jar upside down on a slight angle. Ensure that they have good air circulation and aren’t in direct sunlight. Within a few days, you'll wake up to find your very own sprouts!
Now comes the fun part—eating them! Once your sprouts have grown an inch or two, give them one last rinse, drain well and store in the fridge. They can be incorporated into salads, sandwiches, wraps, or stir-fries for added flavour and essential nutrients. You can even try them in smoothies or juices. Sprouts add an appealing texture to any dish, and their vibrant colours add visual appeal.
Sprouting is a budget-friendly way to boost your diet with a concentrated dose of nutrients. It's an easy way to get started with homegrown food, even for beginners.
A note on safety: Due to the temperature and humidity of their growing conditions, sprouts can be prone to harmful bacteria such as salmonella and E. coli, so I recommend cooking them before eating, especially if you are pregnant, elderly or immunocompromised. A quick saute at a high heat can also make sprouts more digestible. Always keep your sprouting jars clean and smell the sprouts before using them. If they don’t smell fresh, don’t risk it.
Disclaimer:
All material contained herein is provided for general information purposes only and should not be considered medical advice or consultation. Contact a reputable healthcare practitioner if you are in need of medical care.
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