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Common Types of Sprouts:







Soy , Garbanzo, Mung beans

Dried Beans (black, pinto, navy, kidney)

Nuts + Seeds


Sunflower Seeds, Sesame seeds, Alfalfa

Vegetable Seeds esp. pumpkin

Health Benefits of Sprouts:

  • Sprouting a seed enhances its already high nutritional value (i.e. Oats when sprouted contain 600% more vitamin C)
  • Sprouts are high in antioxidants that prevent DNA destruction and protect from the effects of aging
  • Sprouts contain concentrated amounts of phyto chemicals which help protect against diseases
  • Alfalfa sprouts contain saponins which:
  • Lower bad cholesterol and fat but keep the good hdl fats
  • Stimulate immune system
  • Help prevent cardiovascular disease
  • Sprouts are a nutritious, low-fat filler for meats or addition to soups, etc.

 How to Grow Sprouts:

  • Prepare seeds by removing broken and discolored seeds
  • Wash seeds
  • Soak overnight
  • Drain
  • Place seeds in sprouting container and rinse thoroughly
  • Drain off all excess water
  • Place in a warm area where temperature will remain even
  • Rinse 2-3 times per day
  • Once they reach the desired length, place near sunlight until leaves become green


  • Sprouting containers can be commercial “tray” type OR just a jar with a nylon stocking pulled across the top, secured by jar ring.
  • Draining thoroughly is key
  • Larger beans, such as garbanzo, pinto or lima’s do not shed water well; leaving them in a jar between rinsing invites spoiling or “souring.” Solution: drain larger beans in a colander. If you don’t need to use the colander, leave the beans there until next rinsing. OR place drained beans in a bowl lined with paper towel.
  • Most seeds and legumes will sprout in about 3 days. Smaller alfalfa blends should be allowed to grow until day 5 or 6, and then set in direct sunlight to bring out the chlorophyll. Legume sprouts should generally be the length of the seed and no longer.
  • If you put your sprouting containers somewhere out of sight for the day, write yourself a note so you won’t forget to rinse.
  • Most sprouts can be stored in a covered container in the frig for several days. But enjoy them early and remember to sprout OFTEN!

To Soak or Not to Soak? It’s No Question. Soak!

Editorial by Leanne Haight                                        Azure Standard, September, 2012

The Why
The fundamental reason for sprouting is to increase the bio-availability of nutrients. Grains, nuts, beans, and seeds have protective compounds – phytic acid and enzyme inhibitors (or anti-enzymes) etc., in their hulls and coatings that

1) keep them from germinating

2) help them store nutrients

3) protect them from insects and pathogens. A major function of phytic acid is to trap iron, zinc, magnesium and calcium. This is good for the seed, but not so good when your body needs to absorb those minerals.

The enzymes that are inhibited by the anti-enzymes are the ones needed to break down nutrients into usable forms by the body (hence making them bio-available).


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