Want to eat more delicious greens?

Jar of sprouts ready to eat.

You can buy sprouts from the store, but I prefer to grow my own. Here is why: 

Growing greens is not limited to a yard at all. Many of us live in urban cities, and growing vegetables seem to be impossible.

Yes, we want to include more vegetables and fruits in our diet just as The Dietary Guidelines for Americans recommended.

Of course, we can buy most of our fruit and vegetable from the store or farmers market. But doing it yourself by simple sprouting can be easy and fun to do.

Why sprouts?

Sprouts on top of a salad
Fresh sprouts are nutrient-dense and flavor- packed, use it to boost your salad, add crunch to your sandwich, or add to a healthy green smoothie. I like to sprout various kinds of seeds; like broccoli, alfalfa, clover, and radish seeds.

My cat loves my home-grown sprouts, and can’t wait for it to be ready for his enjoyment! Home grown fresh raw sprout is so refreshing, crunchy and delicious!

Cat sitting by jar of sprouts

Sprout consists of protein, carbohydrate, fat, fiber, vitamins and minerals (USDA,2017). A wealth of nutrients in a tiny sprout supports healthy benefits, and it consists of high levels of dietary fiber, digestive enzymes, and antioxidants. These three components are the unique qualities of whole plant food when eaten raw.
Do you want to have the green thumb without getting dirty?

Sprouting seeds in its early stages
DIY sprouting takes just a little corner of your kitchen counter space. There are many different methods of sprouting and I like grow mine in a glass jar because I can reuse the existing wide-mouth mason jars in my kitchen. All I need to buy mesh screens or sprouting lids to fit on the jars. However, people also use sprout bags, multi-level plastic trays etc.

It is important to ensure quality and safety by purchasing Organic and Non-GMO Sprouting seeds, seeds that are packaged for sprouting and cleaned for the purpose of being consumed as sprouts.

Here are the steps for simple sprouting:
1. Pour the seed in a clean glass jar and soak seeds in cold water for 8-10 hours. Enough water to cover the seeds, plus a little extra is good. Tap water is fine, but I prefer filtered water
2.Rinse seeds twice a day by pouring water through the lid and swishing seeds; this step is to clean and provide additional moisture to the seeds/newly germinated sprouts without over-soaking the seeds.
3. After each rinse leave jar inverted to allow the water to drain. When you start seeing tiny green leaves, place the jar close to the window for photosynthesis.

Most sprouts are ready for eating after about five days. Enjoy !!

Top TipStore your sprouts in a container and keep in the refrigerator up to one week.

Sprout in glass container for refrigeration

References:
USDA, (2017). USDA Food Composition Database. Ndb.nal.usda.gov. Retrieved 11 April 2017, from https://ndb.nal.usda.gov/ndb/

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