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Sprouting Guide











CULINARY NUTRITION EXPERT PROGRAM




SPROUTING GUIDE

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Sprouting Advantages:
Enzymes are activated, which are necessary for food digestion
Proteins are converted to free amino acids, which are the building
blocks of our bodies
Starches change to simple sugars
Minerals combine to increase assimilation
Vitamin content increases, often rising between threefold and
twelvefold
Chlorophyll and carotene content increases dramatically when exposed
to sunlight
Home-grown sprouts are cheap, cheap, cheap

Our Favourite Sprouts:
Alfalfa sprouts: Rich in phytochemicals, alfalfa sprouts protect against
cancer, heart disease, osteoporosis and fibrocystic breast disease. They
stimulate natural killer cell activity, which strengthens the immune
system. Alfalfa sprouts are beneficial in reducing symptoms of PMS and
menopause, including hot flashes. They contain high concentrations of
antioxidants, the bodys defense against the destruction of DNA, which is
the cause of aging. Alfalfa sprouts are abundant sources of vitamins A, B,
C, E and K, the minerals calcium, iron, magnesium, phosphorus, potassium
and zinc. Theyre also good sources of carotene, chlorophyll, amino acids
and trace elements. They contain 35% protein.
Broccoli sprouts: Broccoli sprouts abound with the amazing cancer-
fighting phytochemical sulforaphane. Research studies have shown that
they contain 50 times more sulforpohane than fresh broccoli. Whats more,
broccoli sprouts contain glucosinolates and isothiocyanates, substances that
protect cells from becoming malignant, at 10-100 times greater levels than
in fresh broccoli. They are sources of plant estrogens, similar to human
estrogen, and therefore are helpful in cases of PMS, menopause, hot flashes
and fibrocystic disease. Nutrient-dense, they are rich sources of vitamins A,
B, C, E and K, antioxidants, the minerals calcium, iron, magnesium,
phosphorus, potassium and zinc. Theyre also rich sources of carotene,


SPROUTING GUIDE

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chlorophyll, amino acids, trace elements and antioxidants. Broccoli sprouts
contain as much as 35% protein.
Garbanzo beans, also known as chickpeas, can be sprouted to make a
delightfully delicious hummus thats much richer in nutrients than
hummus made from cooked chickpeas. Garbonzo bean sprouts can also be
used in salads, soups or stir fried or steamed with other bean sprouts and
vegetables. These sprouts are plentiful sources of vitamins A, C and E, the
minerals iron, calcium, magnesium and amino acids. They contain 20%
protein.
Pea sprouts: Pea sprouts are rich sources of vitamins A, B, C and E, all
the essential amino acids, the minerals calcium, iron and phosphorus. They
contain 26% protein.
Lentil sprouts: Lentil sprouts are rich in vitamins A, B, C and E, the
minerals iron, calcium and phosphorus. They contain 26% protein.
Mung bean sprouts: Abundant in vitamins A, B, C and E, mung bean
sprouts are packed with the minerals iron, potassium, calcium and
magnesium, as well as amino acids. They contain 20% protein.
Red clover sprouts: Rich in phytochemicals, red clover sprouts are
protective against diseases like cancer. They contain genistein, which is
known to prevent the formation of new blood vessels inside tumours,
essentially starving them. Red clover contains naturally occurring plant
estrogens, similar to human estrogen, so they are helpful with PMS,
menopause, hot flashes and fibrocystic disease. They contain vitamins A, B,
C, E and K, the minerals calcium, magnesium, potassium, iron, phosphorus
and zinc, trace minerals, carotene, chlorophyll and amino acids. They
contain 26% protein.



SPROUTING GUIDE

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How to Sprout
Method 1: The Soak-And-Sieve Method
Good For: Mung beans, chickpeas, lentils, quinoa, buckwheat
YOU WILL NEED:
Containei to soak beanslentilspeas in
Sieve
Towel
DIRECTIONS:
Soak beans/lentils/peas of choice overnight.
Rinse thoroughly in a sieve.
Leave in the sieve over a bowl.
Rinse twice per day, once in the morning, once in the evening, then
cover with a towel.
Watch them sprout away!

Method 2: The Saggy Sack Method
Good for: Alfalfa sprouts, broccoli, sprouts cabbage sprouts, clover sprouts
YOU WILL NEED:
Nason jai
Nut sack oi cheesecloth (available at health foous stoies anu haiuwaie
stoies)
Elastic banu oi metal iing fiom jai
Biainage containei (uish iacks woik well)
Seeulentil of choice
Foou-giaue hyuiogen peioxiue (to pievent moulu giowth -- optional)
DIRECTIONS:
Auu 1-2 Tbsp of seeus to the jai, moie oi less uepenuing on the size of
the jai. They will expanu quite a bit.
Fill jai with watei, making suie all beansseeus aie coveieu.
Stietch nut sack oi cheesecloth ovei the jai anu secuie with iubbei
banu oi iing fiom jai liu.


SPROUTING GUIDE

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Allow to sit like this foi 12-24 houis.
Aftei elapseu time, uiain out the watei anu iinse the seeus.
Tuin jai upsiue uown in uishuiain iack. Tiy anu lean it at a 4S-uegiee
angle so that watei can uiain but aii still ciiculates.
Rinse youi spioutlings twice a uay. Each time you iinse them, iinse
seveial times, then leave to uiain. If using foou-giaue hyuiogen
peioxiue, auu 12 tsp to the watei anu let sit foi S minutes befoie
iinsing seveial times. This helps pievent moulu giowth.
When ieauy, keep spiouts iefiigeiateu & iinse uaily.

Method 3: Micro-Farm Method
Good for: Pea sprouts, sunflower sprouts, wheat grass
YOU WILL NEED:
A pan oi casseiole uish
0iganic spiouting seeus of choice
0iganic soil

DIRECTIONS:
Line a casserole dish or pan with approximately 2 inches of organic
soil.
Spiinkle a hanuful of seeus on top, then covei with anothei inch of soil.
Spiitz with a little bit of watei eveiy uay.
Aftei 4-S uays, you will have spiouts! When you'ie ieauy to use them, tiim
them with scissois.

Super sprouting tip: If you have a fine enough sieve, you can use the Easy
Sprouting Method with regular sprouting seeds like broccoli and alfalfa,
too. This method is easy peasy! Another sprouting tip: You can lower
cooking time and increase nutritional content of grains by soaking them for
12 24 hours before cooking.