Friday, September 24, 2010

Sprouts II (Micro-Greens)

Now that making various bean Sprouts have been mastered, here are some more sprouts that are just as delicious and easy to make. You can follow the same method for bean sprouts; do plan ahead as these sprouts take a few days to become ready for eating.

Typically these micro-greens are not cooked but added to salads and sandwiches for their flavorful crunch or used as a topping or garnish. They are not just good-tasting but also packed with easily digestible protein, vitamins, and minerals. They are great sources of dietary fiber and many have sizable amounts of trace minerals vital for good health.

Seeds of all kinds such as Sunflower, Alfalfa, Chia, Clover, Fenugreek, Garlic Chives, Mustard, Radish, etc. all make wonderful sprouts. [Grain and vegetable seeds such as wheat, cabbage and broccoli can also be sprouted; but I have not tried them yet.] These seeds (specifically for sprouting) can be purchased in larger quantities from a health food store or an internet source.

You might want to start with just a Tablespoon of the seeds as some grow to make a good amount. Use separate jars for different seeds as they sprout at different rates. I like using glass jars for sprouting as these allow one to see how the sprouting is progressing and allow light in to enrich the sprouts with chlorophyll.


1 Tbsp seeds
Glass jars (1 quart/liter size)
Muslin cloth or fine strainers


Place the seeds of your choice in a clean jar and soak in plenty of fresh water for several hours or overnight.

Drain and rinse thoroughly; a small clean muslin cloth or a fine strainer can be of help in draining and prevent the loss of the precious seeds down the drain.

Cover with a clean cloth loosely and let sit undisturbed on a well lit counter next to a window (but not in direct sun).

Rinse with fresh water and drain thoroughly twice daily. Too much moisture will cause them to spoil.

When seeds have sprouted and grown to your liking, rinse and drain well and store covered in the fridge until ready to use. Rinse and drain once daily.

The sprouts will last about a week.

Serve the sprouts in salads, sandwiches, etc. as you wish. Enjoy!

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