Have you ever wanted to try some different healthy foods and maybe even grow some fresh in your own home? Maybe you saw some people sprouting seeds or growing microgreens on Instagram or YouTube. There is an inherent urge to grow things. It is part of our survival skills. Like it or not, you have what it takes to survive. It may be hidden deep inside you, but you only need a little practice before you are hooked and have the confidence to grow some of your own food.
Why sprout seeds and beans?
Sprouting seeds and beans increases the vitamin content, making them a nutritional powerhouse. Many seeds, beans, and nuts have a protective coating on them which inhibits our ability to fully absorb their nutrients. This protective coating is called the seed coat, or Testa. It serves many purposes in nature for the seed to survive. It helps protect it from damage, creates a balance of moisture to prevent premature germination, and helps protect it from pests. My mom always soaked beans to make bean soup, but I never knew why.
While this seed coat is important for the vitality of the seed, nut, or bean, it can cause humans issues with eating them. The seed coat contains things like phytic acid, tannins, and lectins which can inhibit the absorption of certain minerals like zinc, iron, and calcium. Phytic acid can bind to minerals and make them less bioavailable for absorption. This means that the nutrients are still there in the seed or nut, but your body is not able to tap into the full amount. Soaking the seed, nut, or bean, can release the phytic acid so you get maximum nutritional benefits.
But is sprouting seed difficult?
The short answer to this is NO, it is not difficult. It can be intimidating to get started because it is something new. But remember, everyone has the ability in them naturally and all you need is a bowl, strainer, good quality seed, and some paper towel. You do not need any sprouting equipment until you decide if this is something you enjoy and reap the benefits! I think you will find sprouting easy and rewarding!
How to start sprouting seeds, nuts, or beans if you have never done it before.
1. Choose an easy seed to sprout, one that you will be successful your first time. Perhaps the easiest is
Pea Seed- this provides a tiny little sprout and you can dry and keep in the refrigerator for at least a week. It will continue to be alive and may even grow during that time. The taste is a little different and may take a little getting used to. It is a little bitter, but crunchy and makes a great snack. You can also add to salads or top soups with it, but my favorite is just as a crunchy little snack.
Mung Beans- provide a similar sprout as the pea seed. They are super easy and you can use them in a similar way as the pea sprouts above.
2. Before bed, put desired amount of bean or seed in a bowl and cover with at least an inch of water. Leave overnight. In the morning, use your colander to drain seed, rinse in the colander and place colander in bowl so water does not get on your counter. Cover with a damp paper towel. (Both of these steps should take no more than 5 minutes combined).
3. In 6 – 8 hours or upon returning home from work, rinse your seed with tepid water and drain any water from your bowl. Rewet your paper towel and cover. (Less than 3 minutes)
4. Before bed, repeat step 2 (Less than 3 minutes)
5. First thing in the morning repeat step 2 (may not need to do another rinse if the Pea and Mung have started sprouting. You can skip to step 5.)
6. If you see the little growth, your sprouts are ready! You can eat them or store them. If you choose to store them and they are wet, place a paper towel in the bottow of your sealable container and change it at night.
Once you have mastered this you can move on to try other seeds and maybe even some microgreens! Sprouting seeds, nuts, and beans helps elevate your nutrition to the next level. It allows your body to absorb more nutrients and gives your culinary dishes a new twist. It is also a sense of accomplishment to know you have tried something new and sprouted some of your new food. So what are your waiting for? This is easy. You got it!