Infographics: Sprouting

Posted on 11 September 2012

We almost always have something sitting on our bench sprouting away! Here is a small infographic we did up about sprouting:

There are many methods of sprouting – you can buy a special sprouter, use a clay sprouter, a special jar with a mesh screw on lid, or keep it simple like we do by reusing a glass jar and attaching a piece of tule with a rubber band. 🙂 The process is really very easy! It’s just a matter of firstly soaking the seeds (see the appropriate time for the specific seed below), then keeping them moist by rinsing them often to avoid mould and exposing them to sunlight towards the end to get them a good dose of chlorophyll. We generally rinse them twice a day and after rinsing we simply turn the jar upside down at a 45 degrees angle to allow any moisture to drip through the tule/mesh and away from the seeds. If you are in a warm climate you may need to rinse more than twice a day (maybe even 4-5 times a day).

Here is a handy soak and sprout chart that has been doing the rounds on the internet. It’s not a great quality image unfortunately and I can’t find the source of this image. 🙁

Some ideas for your sprouts: put them in salads or sandwiches, lightly steam them with vegetables, mix them into some kefir cheese (or other dairy) to make a cultured dip, sprinkle them over soups (chop them finely if you wish) or put them in your food processor with avocado, lemon juice, and garlic for a delicious dip or spread…

Lastly, check out this table from Sprout People on the nutritional content of some sprouts:

Sprout
Protein
Vitamins
Amino Acids
Minerals
More
Alfalfa
35%
A, B, C, E, K
Calcium,Magnesium, Potassium, Iron, Zinc As much Carotene as carrots. Chlorophyll
Adzuki
25%
A, C, E
All except Tryptophan
Iron, Niacin, Calcium
Buckwheat
15%
A, C, E
Calcium Lecithin
Clover
30%
A, B, C, E
Calcium,Magnesium, Potassium, Iron, Zinc Trace Elements
Fenugreek
30%
A
Iron, Niacin, Calcium Digestive Aid
Garbanzo
20%
A, C, E
Iron, Calcium, Magnesium
Lentil
25%
A, B, C, E
Iron, Calcium, Phosphorus
Mung Bean
20%
A, C, E
Iron, Potassium
Pea
20%
A, B, C
All Essential
Carbohydrates
Radish
Yes
C
Potassium Chlorophyll
Sunflower Greens
Yes
B Complex, E
Calcium, Iron, Phosphorus, Potassium, Magnesium Chlorophyll
Wheat(and Rye)
15%
B Complex, C, E
Magnesium, Phosphorus Pantothenic Acid, Carbohydrates


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