SPROUTING
7 reasons to soak
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reduces or removes anti-nutrients such as phytates and tannins
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neutralises enzyme inhibitors
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aids digestibility
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encourages the production of beneficial enzymes
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increases the quantity of certain nutrients such as vitamins B2, B5 and B6
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makes proteins more readily available for absorption
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helps neutralise toxins contained in the colon and encourages the growth of beneficial bacteria
How to soak
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Use raw organic nuts, grains and seeds wherever possible.
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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.
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Keep the bowl at room temperature covered with a thin tea towel. Soak the food for the recommended amount of time (see table below).
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Drain and rinse thoroughly until the water comes out clear.
SPROUTING
8 reasons to sprout
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produces vitamin C
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increases vitamin B content, especially in vitamins B2, B5 and B6
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increases carotene content eightfold
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neutralises phytic acid, a substance that inhibits absorption of calcium, magnesium, iron, copper and zinc
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neutralises enzymes inhibitors
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breaks down complex sugars responsible for intestinal gas
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inactivates aflatoxins, potent carcinogens found in grains
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produces numerous enzymes that help digestion
How to sprout
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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
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Use a special sprouting jar/tray or a mason jar.
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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.
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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
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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.
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Once completely dry to the touch, store sprouts in the fridge for use.
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Most sprouts will keep in the fridge for 2 - 3 days.
How to use sprouted grains, nuts and seeds
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Sprout seeds: use in salads and sandwiches – their lighter in texture mesh really well.
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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.
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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.
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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
