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WHAT DO YOU DO WITH YOUR SPROUTS


Eat them as a snack and energy booster (take with you in the car, in a honey jar).
Salads – adds texture and flavour.
Juice them (wheat grass, sunflower shoots, mung, pea greens).
Add to Green smoothies (sunflower shoots, mung, pea greens).
Make a Hummus or Pâté (chickpea, lentils, mung, buckwheat).
Add salt/spices and dehydrate – salty crispy snack (unhulled sunflower seeds).
Add honey + cinnamon to buckwheat and dehydrate to create sweet crispy Buckwheaties.

MAKING COOKED FOOD MORE DIGESTIBLE
Sprout your grains and legumes (beans and brown rice) for 2- 3 days before cooking.
Follow the same instructions as for Hydroponic sprouting.
They will cook at lower temperature for shorter time (15-20 min)
The protein becomes more digestible (and no more gas!). Note: Rice does not develop tails.


An excellent book on sprouting is Sprouts the Miracle Food by Steven Meyerowitz

WHY SPROUT?

1 The fresher the food - the more vitamins, minerals, phyto-nutrients and vital
energy.
2 Sprouts are still growing – they are living food and therefore powerhouses of
energy!
3 Sprouts have10 - 30 times more nutrition than organically grown vegetables!
4 The Protein in sprouts is easily accessible.

WHAT DO YOU NEED TO SPROUT

You will need a Container, Seeds or beans, Purified Water and Enthusiasm

Containers: Any of the following:
1.Glass bottle and net.
Sprout bag (great for travelling/hiking - just hang it over the basin/sink).
Easysprout Sprouter is a great BPA-Free easy-to-use sprouter. Suitable for all
types of sprouts from small leafy sprouts such as alfalfa and clover, to
lentils, mung and other beans and grains. Specially designed for excellent
aeration and drainage.
2 You will need good quality seeds and beans - There are over 1 000 seeds/beans
to sprout. Wheatgrass and Sunflower shoots (boosting your immune system) are
considered the King and Queen of all sprouts. Also try lentil, mung, alfalfa,
radish, broccoli, buckwheat, chickpea, etc
3 Use Purified Water – Especially when soaking overnight. Daily rinsing can be
tap water as it’s quick, although filtered is preferable. More information on
water systems at info@rawworks.co.za

HOW TO SPROUT

There are 2 methods: HYDROPONIC and SOIL GROWN

A. HYDROPONIC (WATER ONLY): Lentils, Mung, Adzuki, Alfalfa, Mustard, Clover
B. SOIL GROWN: Wheat Grass, sunflower shoots, buckwheat lettuce, pea/chickpea
greens. Seeds are first sprouted hydroponically and then placed in soil to grow
green “leaves/shoots”.

Some beans/grains/seeds can be grown both ways e.g. Chickpeas, Buckwheat,
Sunflower.
ALL SPROUTS BEGIN THE SAME WAY

  1. Soak seeds in purified water for 12 hours /overnight.
  2. Pour off the water and rinse with fresh water.
  3. Drain all the water by placing the bottle at a 45° angle or use an Easy
    Sprout sprouter
  4. If left upright and any water is left, there is a danger of fungus
    growing.
  5. This is the beauty of the Easy Sprout sprouter – the water drains into
    the outer container and the ventilation prevents fungus growth.
  6. Rinse twice a day, leaving it to drain in between rinses.
  7. In very hot weather, you may even rinse 3 times a day.
  8. Do not sprout in direct sunlight.
  9. Sprouting lentils and mung beans is very rewarding as they begin growing
    the second day and are ready to eat on day 2 in summer and about day 3 or 4
    in winter.

HYDROPONIC SPROUTING

  1. Rinsed in water twice daily until ready
  2. Use a Glass bottle or Hemp sprouting bag or Easy Sprout sprouter: Place
    ½ cup of any of the following seeds and beans in the container:
  3. mung, lentils, fenugreek, alfalfa, etc.
  4. Use a Colander for: chickpea, mung, peas (Once the little tails appear
    weight the mung in a colander, to create longer stems). This can also be
  5. done in the easy sprout sprouter.
  6. Seeds and grains that are Very Gelatinous: buckwheat, chia, flaxseed,
    quiona, millet. These seeds have to be rinsed 2 3 times in the beginning
  7. (1/2 hour after soaking) so that the “jelly” runs out. Rinse at least 3
    times. Make sure all the “jelly” rinses out. Keep a close eye on them – they
    go mouldy very quickly! Rinse as often as possible! (In summer we soak them
    in a bowl and rinse through a sieve under running water).

SOIL GROWN

  1. Rinsed in water twice daily until ready to plant
  2. Once they have sprouted (the tail is about the same length as the body).
  3. Spread them (very compactly) over organic soil in trays and cover very
    lightly with soil.
  4. Place in a warm place (not direct sun) and water once daily (a good
    soaking).
  5. Harvesting:
  6. Cut sunflower shoots before the third and fourth leaves appear.
  7. Harvest wheatgrass before it splits (for healing) and at 8cm for
    protein. You can harvest a second time but the nutritional value is not the
    same as first harvest.
  8. Pea greens at 8cm.
  9. Buckwheat lettuce at 6cm.
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