As Springer mentioned in the Spring Roll Salad recipe, sprouts are an amazing power food to add to any dish. Beyond a fresh, crunchy texture, they are loaded with nutrients. In this post, I’m going to show you the benefits of sprouting and how simple it is to DO IT YOURSELF!

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A tiny seed (or lentil/legume) is loaded with nutrients, but requires a special key to unlock all of the benefits. When you germinate the seed (soak it and allow it to sprout), you change the properties of what you chew, digest, and absorb. No longer is it just a lentil, it’s a little tiny plant.

Top 6 Reasons to Try Sprouting

1. Easier to digest – Phytic acid (a stored form of phosphorus) which is found in many plant tissues (like nuts, bran, and legumes) are oftentimes difficult to digest. Sprouting neutralizes the phytic acid quite significantly and makes it much more pleasant on your stomach.
2. Increases the vitamin content – According to Sally Fallon in her book, “Nourishing Traditions,”  “the process of germination not only produces vitamin C, but also changes the composition of grains and seeds in numerous beneficial ways. Sprouting increases vitamin B content, especially B2, B5, and B6. Carotene increases dramatically-sometimes even eightfold.”
3. Easy – It really is a simple process that requires a few household items, filtered water, and time on the counter (see video below).
4. Cheap and filling – a cup of organic lentils is quite affordable, and when sprouted almost triples in size. Since it is such a nutrient-rich food, you don’t need much to fill you up in one serving.
5. Makes for great snacks – a handful of chilled, sprouted lentils are a great on-the-go snack for busy days. Store a little container in the fridge and throw it in your bag (for work or weekend adventures).
6. Low in Calories – the little tiny plants are naturally low in calories and full of fiber, which makes it a great food to enjoy while working towards healthy weight goals.

Sprouting Made Simple

Progress Photos

12 hours of Sprouting
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36 hours of Sprouting
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48 hours of Sprouting (READY TO EAT!)
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Supplies

• organic lentils
• wide-mouth jar
• rubber band
• cheesecloth
• filtered water
• strainer

Steps

1. SIFT: Pour lentils on a tray or surface and remove any pebbles or debris.
2. RINSE: Using a strainer, rinse well under cool water.
3. SOAK: Pour into a wide-mouth jar and cover with filtered water (about 2” above the lentils). Cover with a piece of cheesecloth and rubber band. Store overnight (or about 10 hours) in a dark corner on your counter.
4. STRAIN: Temporarily remove the cheesecloth. Rinse again and strain WELL. There should be no excess water in the bottom of the jar.
5. WAIT: Cover with the cheesecloth and rubber band again. Place upside down (resting in a bowl) in a lightly lit corner of the kitchen and wait for the sprouting to begin. Rinse every 12 hours. It will take about 2 days for a medium-size sprout.
6. STORE: After the final rinse, let it drain until dry to the touch. Store in a sealed container in the fridge for about a week. Make sure you do not store wet lentils to avoid mold and slime.

What else can you sprout besides lentils?

• raw almonds
• raw walnuts
• mung beans
• garbanzo beans (or chickpeas)
• adzuki beans
• so much more!

Where to find it:
The bulk section of natural foods stores will usually have organic, dried legumes and raw nuts.

Organic or Non-organic:
You are going for PURE, high-nutrients here, so choose organic.

Top 3 ways to use sprouted lentils:

1. Toss in a salad
2. Enjoy as a snack
3. Eat in a sandwich

Top 3 nutritional benefits:

1. High in vitamins
2. Easier to digest
3. Alkalizes body

Sprout Recipes Worth Trying

Spring Roll Salad
Panzanella Salad
Superfood Burrito in a Jar
Clean and Light Sushi in a Bowl
5 Picnic Ready Summer Sandwiches
Collard Green Wraps
Superfood Salad with Fun Fixins

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