SPROUTING

 

 

7 reasons to soak

  • reduces or removes anti-nutrients such as phytates and tannins

  • neutralises enzyme inhibitors

  • aids digestibility

  • encourages the production of beneficial enzymes

  • increases the quantity of certain nutrients such as vitamins B2, B5 and B6

  • makes proteins more readily available for absorption

  • helps neutralise toxins contained in the colon and encourages the growth of beneficial bacteria

 

How to soak

  • Use raw organic nuts, grains and seeds wherever possible.

  • Place them in a glass bowl and cover them with warm water with 1 teaspoon of Celtic sea salt (or 1 tablespoon of bicarbonate of sodium/baking soda) dissolved in it. Use 2 parts of water to 1 part of nuts/grains/seeds.

  • Keep the bowl at room temperature covered with a thin tea towel. Soak the food for the recommended amount of time (see table below).

  • Drain and rinse thoroughly until the water comes out clear.

 

 

SPROUTING

 

8 reasons to sprout

  • produces vitamin C

  • increases vitamin B content, especially in vitamins B2, B5 and B6

  • increases carotene content eightfold

  • neutralises phytic acid, a substance that inhibits absorption of calcium, magnesium, iron, copper and zinc

  • neutralises enzymes inhibitors

  • breaks down complex sugars responsible for intestinal gas

  • inactivates aflatoxins, potent carcinogens found in grains

  • produces numerous enzymes that help digestion

 

How to sprout

  • For best results use organic, GM free, non-irradiated grains and seeds. Nuts must be soaked overnight in warm salted water in order to sprout, unless they are skinless

  • Use a special sprouting jar/tray or a mason jar.

  • Place the soaked and rinsed nuts/grains/seeds in the jar - the jar should be no more than one third full, cover with the lid or a cloth, and lay the jar down on an angle to allow the excess water to drain. Leave to sit in the light.

  • Every eight hours, thoroughly rinse the contents of the jar by filling it with water, placing a lid on the jar, shaking, and then draining well. Repeat until the end of the recommended sprouting time

  • Do a final very thorough rinse by rinsing and draining a few times and then allow the sprouts to dry completely, otherwise they will spoil.

  • Once completely dry to the touch, store sprouts in the fridge for use.

  • Most sprouts will keep in the fridge for 2 - 3 days.

How to use sprouted grains, nuts and seeds

  • Sprout seeds: use in salads and sandwiches – their lighter in texture mesh really well.

  • Sprouted grains: use in cereals, granolas, or desserts. Warning: don’t overconsume raw sprouted grains as they contain irritating substances. Lightly steaming or adding them to soups and casseroles neutralises these substances.

  • Sprouted beans/legumes: cook or steam them after sprouting, and enjoy

as you would cooking them without the soaking/sprouting process.

Warning: don’t try sprouting kidney beans, as they are toxic when raw. Warning: it is NOT recommended to sprout alfalfa as alfalfa sprouts inhibit the immune system and can contribute to inflammatory arthritis and lupus.

  • Sprouted nuts/seeds: use in homemade nut milks, cashew cheeses, patés, or sprouted and dehydrated for a crunchy snack.

 

 

SOURCES

Guide to soaking and sprouting (2014). http://nutritionstripped.com/guide-to-soaking-and-sprouting/ [accessed: 28/04/15]

Nourishing traditions (2nd edition) (2001). Sally Fallon. (pp 112 – 115)

Soaking Nuts, Seeds, & Grains http://healthyblenderrecipes.com/info/soaking_grains_nuts_seeds [accessed: 28/04/15]

The Sprouter’s Handbook (3rd edition) (2011). Edward Cairney