Wednesday, August 6, 2014

Project: Sprotuing 101 and Sprout Salad Recipe

Sprouting is a fun and easy way to add vitamins and minerals to your diet. For mothers, like me, it is a great way to get kids involved in the food making process and even gets kids interested in eating green things! I have my daughters help with the sprouting process. They check them with me and are excited, Heaven help me, to try the greens!!!

Sprouting 101 by

Why sprout?
  • Sprouts are simply germinating seeds (aka baby plants). When a seed germinates they change on a chemical level. Sprouts are nutrient rich with a high vitamin content and they are easier to digest and absorb!To put it plainly, sprouts are a super healthy! Click here for specific sprout facts.
  • I already mentioned this, but it bears repeating, it can get kids interested in their own food. Making sprouts is easy and fun. If it is the dead of winter or you don't have a garden this is a way to teach kids, and perhaps yourself, about plants. Educational and healthy! Wahoo!
  •  The cost is super low for a great output so it is easy on the grocery budget!
  • It's cool. Your friends will hear that you sprout and they'll instantly think you are a health guru...soon you will think the same and then you will transform into the ultimate healthy eater (at least this is my suspicion). I am still testing this theory.
How do I start sprouting?
  1. You will need: Seeds (beans and grains are where it's at), a jar, a lid with a sieve (buy and your local health food store) or simply cheesecloth and a rubber band. 
  2. Take a large jar and pour 1 part seeds 2 parts water. Generally I just pour in seeds and cover with a few inches of water, but if you want to have exact numbers there you are. Then secure your lid or cover with cheese cloth and secure with a rubber band.
  3. Let the seeds soak in a dark cupboard or wrapped in a towel in the sunlight for 3-8 hours  (tiny seeds need less time than gigantic seeds). 
  4. Drain the water. Rinse and immediately drain again. Put the jar on its side for best results and put back in a cupboard or towel wrap. Rinse and drain once or twice a day until you have sprouts. I know it seems like a big deal, but the rinse and drain takes mere seconds. Just do it while you are snack hunting in the kitchen.
  5. Depending on the seed you could have sprouts in 1-4 days. Enjoy!

How to use sprouts?
Sprouts can be cooked. Toss them in with just about anything from scrambled tofu to stir fry. Add a handful of raw sprouts to sandwiches, wraps, pitas,etc.

  Sprout Salad
Here is a recipe for your new baby sprouts.

ultimate raw sprout salad by

I know that you probably are perfectly capable of making a salad, but it is so easy to have good (healthy) intentions and then coat them in zillion calorie dressing. Here is a healthy and raw salad that doesn't lack for flavor. You'll never miss the fatty dressing!

1/2 c mixed sprouts
2 c mixed greens
1 small cucumber, sliced
1 tomato, cut into bite sized pieces
1 pepper, cut into strips
1 small carrot, sliced
1 avocado, sliced
 1/4 c sliced red onion
small handful seeds of your choosing

For the dressing
1/4 c olive oil
juice from one lemon
1T shoyu
sea salt and cracked pepper to taste

  1. Combine the veggies. 
  2. In a separate bowl mix the dressing
  3. Toss with veggies
ultimate raw sprout salad by Enjoy!
~Maria Rose

1 comment:

Let Me Not Forget said...

I like! You used lentils right?

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