Overview on How to Sprout
by Thomas E. Billings
(c) 1995 by Thomas E. Billings. This document may be distributed freely for non-commercial
purposes provided 1) this copyright notice is included, 2) the document is distributed
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Basics of Sprouting
- Obtain seed for
sprouting. Store in bug-proof containers, away from extreme heat/cold. Seed should
be viable, and, to extent possible, free of chemicals.
steps in sprouting are:
out appropriate amount of seed, visually inspect and remove stones, sticks, weed
seed, broken seeds, etc.
seed (if seed is small and clean, can usually skip this rinse)
seed in water for appropriate time
soaked seed, put in sprouting environment for appropriate time
seeds (rinse) in sprouting environment as needed
ready, rinse seeds. Store in refrigerator, in sprouting environment or in other
suitable container until ready to use. If not used within 12 hours, seeds should
be serviced (rinsed) every 24 hours in refrigerator. Best to eat as soon as possible,
as freshness is what makes sprouts special!
and Cloth: Two Suggested Sprouting Methods
Jars: use wide-mouth, glass
canning jars, available at many hardware stores. You will need screen lids - cut
pieces of different (plastic) mesh screens, or buy some of the special plastic
screen lids designed for sprouting. Sprouting in jars is quite easy: simply put
seed in jar, add soak water, put lid on. When soak is over, invert jar and drain
water, then rinse again. Then prop jar up at 45 degree angle for water to drain.
Keep out of direct sunlight. Rinse seed in jar 2-3 times per day until ready,
always keeping it angled for drainage.
soak seed in flat-bottom containers, in shallow water. When soak done, empty seed
into strainer and rinse. Then take flat-bottom bowl or saucer, line bottom with
wet 100% cotton washcloth, spread seed on wet cloth. Then take 2nd wet cloth and
put on top of seed, or, if bottom washcloth is big enough, fold over wet seeds.
Can add additional water to washcloths 12 hours later by a) sprinkling on top,
or b) if very dry, remove seed from cloth, rinse, re-wet cloth, put seed back
between wet cloths. Cloths used should be 100% cotton (terrycloth) or linen, used
exclusively for sprouting, and of light colors. Cheap cotton washcloths (and cheap
plastic bowls) work well and will last a long time.
Jar vs. Cloth Methods
Jar method is more versatile; can grow greens in
the jar (e.g., 6-8 day old alfalfa greens), and the jar is less likely to mold
than cloth for sprouts that require more than 2 days. However, the jar method
needs a convenient drainage system (otherwise mold can develop). The cloth method
can withstand some direct sunlight (direct sunlight in early stages of sprouting
can cook the seed in jars), and needs no drainage system. The methods require
roughly the same time, though 2nd service of cloth is very fast. Almonds, buckwheat
give better results in cloth.
Methods of Sprouting:
tube - variation on jar method; opens at both ends - easier to remove long sprouts
like greens from tube than from jar.
bags - cotton or linen; also plastic mesh. Soak seed in bag in water, then hang
up inside plastic bag (forms a little greenhouse).
very good for growing greens. Might need drainage system.
saucer: used for mucilaginous seeds like flax, psyllium, etc.
sprouters: wide variety available. Often fairly expensive; most don't work as
well as cloth/jar methods!
is the best time/length to eat sprouts?
Ultimately you will answer this
question by experimenting - growing sprouts and eating them at different ages/lengths.
My preference is to eat sprouts (except almonds, pumpkin seeds) when the growing
root is, on average, the length of the soaked seed. Almonds and pumpkin seeds
are discussed below.
note on times: the sprouting times given below are based on cloth and/or jar method,
and reflect an average time. The soaking times can be increased or decreased somewhat
(except for buckwheat), with little or limited impact on the results. If you are
using a different method, especially one of the commercial sprouting units, the
times here will not apply and you will have to monitor your sprouts to decide
when they are ready.
and Similar Seeds
Soak 2-4 hours, sprout 1-1.5 days. Method: cloth. Very tiny seeds, likely to flow
through screen in jar method; line strainer with sprouting cloth to retain seeds.
Sprout can be very bitter. Might be able to grow as greens, if you can get appropriate
variety of amaranth.
Soak 8-14 hours, sprout 1.25-1.5 days. Method: cloth or jar. Use only unhulled
barley; "whole" hulled barley and pearled barley won't sprout. Chewy,
somewhat bland sprout. Hulls are tough; people with stomach or intestinal ulcers
might find hulls irritating. Can be used for grass also.
Soak 15-20 minutes only; sprout 1-1.5 days. Method: cloth. Use hulled, *raw* buckwheat
groats. Kasha is usually toasted, won't sprout. Raw buckwheat is white/green to
light brown; toasted buckwheat is medium brown. Unhulled buckwheat (black hulls)
are for greens, not general sprouting. Don't soak longer than 20 minutes as it
spoils readily. Monitor moistness, rinse or change cloths every 12 hours to avoid
spoilage. Good sprout, mild flavor. Sprouts much faster in warm/hot weather.
corn: Soak 8-14 hours, sprout 2.0+ days. Method: jar or cloth.
Soak 8-14 hours, sprout 1.5+ days. Method: jar or cloth. Blue mold can be a problem,
esp. with field corn. Sweet corn seeds (if you can find them) will sprout also.
Field corn sprouts, if long enough, are tender but bland/starchy tasting. Popcorn
sprouts are very sweet, but the hull doesn't soften much in sprouting - very hard
to eat. Not worth the trouble; suggest eating raw sweet corn (including raw corn
silk, which is delicious) instead.
Soak 8-14 hours, sprout 1-1.5 days. Method: cloth or jar. Hulled millet - most
seeds will sprout, but some ferment, producing very sharp taste. Unhulled millet
best sprouter, but hull is very crunchy and sprout is rather bland. Best used
Soak 8-14 hours, sprout 1.25-1.5 days. Method: cloth or jar. Must use unhulled
oats; so-called "whole oats" or oat groats won't sprout. Good sprout,
mild flavor similar to milk. Thick hull makes it difficult to eat; best used in
recipes (see sprout milk recipe). Can grow as grass also.
Soak 2-4 hours, sprout 12 hours. Method: cloth or jar. Very fast sprouter. Must
rinse seeds multiple times to get off soapy tasting saponin in seed coat. Very
fast sprouter; can grow as greens. Strong flavor that many find unpleasant. Small
seed, line strainer with cloth. White and black quinoa are available.
Soak 12-18 hours, sprout 1.0+ days. Method: cloth or jar. Only brown, unprocessed
rice will sprout. White rice, wild rice are dead and won't sprout. Standard long
grain rice doesn't sprout. Short, medium grain brown rice, also brown basmati
(but not Texmati) rice will sprout. Before root appears, rice can be eaten but
difficult: bland, chewy, *very* filling. Once root appears, rice sprout is very
bitter. The only rice I suggest sprouting is: Lundberg Farms "Wehani"
rice, a specialty rice (sprout 1.5 days). It is least bitter - less bitter than
fenugreek - of possible use in recipes.
Soak 8-14 hours, sprout 1-1.5 days. Method: cloth or jar. Nice sprout - good flavor.
Rye harvested immature or handled improperly can have strong, unpleasant flavored.
If it molds, discard (ergot mold possible).
is a cross between rye and wheat; used to be available from Arrowhead Mills, but
haven't seen it in market for some years.
including Kamut and Spelt: Soak 8-14 hours, sprout 1-1.5 days. Method: cloth or
jar. Hard Winter wheat better than soft Spring wheat. Wheat can get excessively
sweet at 2+ days of sprouting. Spelt has nice texture, but spelt and kamut are
more expensive than ordinary wheat. Wheat, rye, kamut, spelt, triticale can be
used for grass also.
Soak 10-14 hours, sprout 1.0 day. Method: cloth Use only unblanched almonds. Sprout+storage
time should not exceed 2 days or sprouts may turn rancid. Best to peel sprouts
before eating (peeled have incredible flavor). Peeling is tedious, reduced by
blanching in warm water (15-30 seconds in hot water from faucet). One of the very
Kale: Soak 6-14 hours, sprout 1+ days. Method: cloth or jar. Very strong flavor,
best used as flavoring in mixtures. Can also be grown into greens. Seeds relatively
Soak 8-14 hours, sprout 18 hrs or more. Method: cloth or jar. Slightly bitter,
best used as flavoring additive in mixtures. Hindi name: methi. According to "The
Yoga of Herbs" by Lad/Frawley, fenugreek sprouts are good digestive aid and
good for the liver. Hard seeds are common in fenugreek.
seeds: flax, psyllium, chia These can be sprouted as flavoring additive in mixtures
(alfalfa, clover, or mustard); to sprout alone requires special clay saucer method.
Sprouts are not so good tasting, not worth the trouble for most people.
Soak 6-14 hours, sprout 1.0+ days. Method: cloth, jar, or tray. Good flavoring
additive for other sprouts. Available in 3 forms: black, brown, yellow. Brown
seeds are smaller and harder to handle in mixtures; yellow or black recommended
for mixtures. Can grow as greens also.
Soak 8-14 hours; sprout (if you must) 1.0 day. True sprouting by pumpkin seeds
(developing root) is quite rare. Bacterial spoilage and rancidity are problems
when you try to sprout them. Best to simply soak them, then eat. Pumpkin seeds
as sold in the market are not hulled - the variety grown has no hulls on its seeds.
Soak 8-14 hours, sprout 1.0+ days. Method: cloth, jar or tray. Very hot flavor!
Use sparingly in mixtures as flavoring agent. Can be used for (hot!) greens also.
Soak 8-14 hours, sprout 1-1.5 days. Method: cloth or jar. Must use unhulled sesame
seeds for sprouting; hulled seeds can be soaked to improve flavor and digestibility.
A black sesame seed (considered superior to white seed in Ayurveda) is available;
haven't found it in unhulled form. Sprout+storage time should not exceed 1.5 days;
sprouts continue to grow in refrigerator and start to get bitter at 2.0 day mark,
and can be very bitter by 2.5 days. A small bowl of sesame sprouts, with a bit
of raw honey on them, is very nice.
Soak 8-14 hours, sprout 18 hours. Method: cloth or jar. Use hulled sunflower;
unhulled are for sunflower greens only. Need to skim off seed skins at end of
soak period, when rinsing. If you leave them in, they will spoil and your sprouts
will spoil quickly. Has a nice, earthy flavor; very popular.
- Alfalfa, Clover:
For greens: soak 4-6 hours, sprout 6-8 days. Method: tray or jar.
use when short: soak 4-14 hours, sprout 1-1.5 days. Method: jar or cloth.
Alfalfa and clover are most commonly grown as greens. A good non-traditional use
for them is as flavoring additive in mixtures, for ex: lentil, alfalfa, radish
is nice (alfalfa counteracts "heat" of radish). Alkaloid levels can
be very high in alfalfa. Need alfalfa seed with very high germination rate (over
90%) to successfully grow greens in jar - else unsprouted seeds will decay and
standard: Soak 12-18 hours, sprout 1.5+ days. Method: cloth or jar.
channa: Soak 8-14 hours, sprout 1.5 days. Method: cloth or jar.
channa: Soak 8-14 hours, sprout 1.0 day. Method: cloth or jar. Garbanzos, also
know as chick peas or ceci, are common in commercial mixtures. They sprout easily
but they also spoil easily (bacteria or mold). Kala channa is a miniature garbanzo,
sold in (East) Indian food stores, that sprouts reliably - try sprouting it instead
of standard garbanzos. Green channa is similar, naturally green, and sprouts very
quickly. Green channa has stronger flavor; best to eat with turmeric or ginger.
beans: Anasazi, Black, Fava, Kidney, Lima, Navy, Pinto, Soy, etc. Except for soy,
these are irrelevant to the sprouter - raw flavor is truly horrible. Also, serious
toxicity/allergy/digestibility issues with these raw beans. Except for soy (edible
raw if grown long enough), these beans must be cooked to be digestible, hence
are not of interest to the raw-fooder.
brown/green and red. Soak 8-14 hours, sprout 1.0 day. Method: cloth or jar. The
brown/green lentils come in a variety of sizes; the smallest sizes generally sprout
faster than the larger. Red lentils are usually sold in split "dahl"
form; for sprouting you must buy whole red lentils. Red lentils are red inside
and brown outside; their Hindi name is masoor (brown masoor). Lentil sprouts have
a spicy flavor and are very popular. Might find hard seeds in lentils from India.
beans: Soak 8-14 hours, sprout 18 hrs - 1 day. Method: cloth or jar.
Soak 8-14 hours, sprout 18 hrs - 1 day. Method: cloth or jar.
beans: Soak 8-14 hours, sprout 1.0 day. Method: cloth or jar.
beans: Soak 8-14 hours, sprout 12 -18 hrs. Method: cloth or jar. Urid (also spelled
urad) is a black shelled mung bean, available in Indian stores. Stronger flavor
than regular mung. Hard seeds common in mung and urid. Moth is a brownish bean,
similar to mung, available in Indian stores. Very fast, reliable sprouter, with
mild flavor - similar to mung. Discard "floaters" when sprouting moth.
P.S. there is a mung bean that is yellow inside, in Indian stores, but so far
have only found split (dahl) form.
Soak 12-14 hours, sprout 1.5 days. Method: cloth or jar. Must use unblanched peanuts;
recommend removing skins to improve digestibility. Spanish variety peanuts have
loose skin, can remove most before soaking. Other peanuts - soak 1-2 hours then
peel off skins, return to soaking in new, clean water. With peanut peeled you
will probably observe high incidence of (bright) yellow mold - possible aflatoxin.
Blackeye: Soak 12-14 hours, sprout 1 day. Method: cloth or jar. Flavor is too
strong to be eaten alone. Makes good flavoring additive for mixtures, if used
(Field): Soak 12-14 hours, sprout 1.5 days. Method: cloth or jar. Be sure to buy
whole peas, not split peas (split won't sprout). Yellow peas are slower to sprout,
and have stronger flavor than green peas. Flavor too strong when raw for many
people. Insect problems common with peas in storage (beetle infestation); store
in bug-proof containers. Can be grown as greens also.
if purchasing kala channa, green channa, urid/urad, red lentils, etc. from Indian
store, be sure to obtain the whole seeds, and not the split (dahl) or oiled form
of the seeds.
Sprouting Seed Mixtures of Interest:
urid, dill seed
blackeye peas, alfalfa, radish
seed, moth, fenugreek
radish/mustard (for greens)
and develop your own favorite mixtures!
Instead of Sprouting:
seeds: fennel, celery, caraway, cardamom, poppy, etc.
soak 12 hours; makes crisper, improves flavor.
soak 8 hours; long soaks can make mushy.
soak 12 hours; flavor changes - you might like or dislike.
fat nuts (brazil nuts, macadamias) may benefit some from soaking, but difference
(soaked vs. unsoaked) is small.
Foods for Sprouting:
tier) wheat, almonds, sunflower, sesame, mung/adzuki, rye
tier, obstacles) oats, barley, buckwheat, rice, lentils*, other legumes*
fenugreek, mustard, radish, kale, cabbage * see question on legumes below
sunflower, almonds, lentil, mung
Gardening (grown indoors, in soil):
wheat, barley, oats, rye, kamut, spelt, triticale, and others.
amaranth, mustard/mizuna, fennel, kale, cabbage, etc.
peas, snow peas
greens: buckwheat, sunflower
What are hard seeds?
are hard, like rocks, and they stay that way during soaking and sprouting. Hard
seeds are a sort of natural insurance in the sense that if planted in soil they
will eventually sprout - late in the season or next season. Hard seeds may be
a threat to certain types of dental work, esp. porcelain crowns (porcelain on
gold crowns are stronger and hard seeds are less risk; metal crowns are stronger
than natural enamel). To minimize hard seeds, suggest you soak seeds as in the
cloth method: in shallow water, in a large container with a flat bottom. Then
at the end of the soak stage, you can visually inspect the soaked seeds and remove
those that are still hard. This technique is not 100% foolproof, but if done carefully,
will substantially reduce the number of hard seeds. The method will work with
any seed, but fenugreek seeds are so small that picking out the hard ones is quite
wrong with sprouted legumes?
If you can digest them without the production
of a lot of gas (flatulence), there's nothing wrong with them. Legumes are very
high in protein, hard to digest, and cause gas for many people. Gabriel Cousens
(Conscious Eating, pgs. 70, 372, 490) recommends that consumption
of sprouted legumes (except alfalfa, next question) be minimized. Ann Wigmore
(Rebuild Your Health, pg. 73) tells us that flatulence gas is toxic
and harms your entire system. From an Ayurvedic viewpoint, legumes aggravate the
vata dosha; individuals with vata body type or a vata disorder should minimize
legumes. Ayurveda suggests eating turmeric or ginger with proteins (legume sprouts)
as a digestive aid. A number of other herbs/spices can serve as digestive aids
and/or counteract the vata effect of legumes. Among legumes, mung and adzuki beans
are considered easiest to digest.
about toxins in alfalfa sprouts?
Alfalfa sprouts contain saponins, a class
of alkaloids (7.93% on dry weight basis, sprouts from commercial sources) and
L-canavanine sulfate, an amino acid analog. Saponin levels are at their maximum
when sprouts are 6-8 days old (most common time for eating); L-canavanine sulfate
is present in the seed and decreases as the sprout grows. The issue of whether
these factors are significant is subject to debate.
et al. (Nutritional and Toxicological Aspects of Food Safety, pgs.
253-268), citing research by Malinow, report negative health effects in animals
and humans from consumption of alfalfa sprouts. They believe that consuming large
amounts of alfalfa sprouts is risky.
(Conscious Eating, pg. 372) , citing relevant client cases, reports
no harmful effects from consumption of moderate amounts of raw alfalfa sprouts.
are encouraged to check the above references and decide for themselves on this
issue. An alternate, experimental approach is to hold your diet constant for a
few days, then add alfalfa sprouts to your diet, and observe the effects (if any)
of the alfalfa - that is, listen to your body.
Sprout: Sorghum (potentially toxic levels of cyanide in seed coat)
Sprout Milk - Special Version
The following makes around 3 cups of delicious
with: a little more than 1/4 cup dry sprouting oats, and, optionally, 1/8 cup
Lundberg Farms Wehani rice. Soak 12 hours, then sprout for 1.5 days. Separately,
soak 15-20 almonds for 12 hours, then sprout for 1.0 days (should be ready about
same time as oat sprouts).
oat(/rice) sprouts, put in blender with 2 cups good quality water, blend. Best
to add 1 cup water, blend on medium for 30 seconds or so, then add second cup
of water and blend on high for another 30-45 seconds. Now strain the blended liquid
through a steel mesh strainer and/or cheesecloth (or similar).Discard hull pulp,
rinse blender clean, put base milk back in blender. **
the sprouted almonds (might blanch first with warm water), rinse, put almonds
in blender. Add 1 tablespoon of raw honey (or other sweetener, optional) to blender.
Now add flavoring, one of: vanilla bean (about 1/2 inch or so), cardamom seed
(decorticated or powder, 1/4 tsp), or cinnamon (1 rounded tsp). Run blender on
medium speed for a few seconds to mix/grind, then turn down to low speed and let
blender run for 5+ minutes to homogenize. (The almonds are not strained out but
retained in the milk for full flavor and nutrition.)
that the recipe up to ** is the basic milk recipe; can use recipe, substituting
other types of grains, seeds, or nuts for the rice, to yield other types of oat
sprout milk. Sprouting/soaking details will vary with grain, seed, or nut used
in place of the rice.
Thomas E. Billings
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