Thursday, March 15, 2012

Sprouting: living foods... made easy!

Great Northern Beans: Fully
Sprouted.  3 days.
       Sprouting food is a cheap and easy way to boost the nutrient capacity of seeds, nuts and beans.   Some of the nutrients that are enhanced through sprouting is Vitamin C and specific B Vitamins.   The process of sprouting activate enzymes within the food that help us to digest and utilize the nutrients provided.  It also reduces the cooking time and brings out flavor - What's not to love?!

Almost any seeds, nuts and beans will sprout.  Some of my favorites are almonds, chickpeas, adzuki beans, and great northern beans.  You don't necessarily have to buy special products made for sprouting - usually products straight out of your normal bag or bulk bin will sprout.


It's always cheaper to buy in
bulk - check out the bulk bins
of your health food store.
All you need is a mason jar, a lid with a screen, and fresh water.  You can purchase a sprouting jar at any local health food store. The most affordable place to buy one in Greenville is at Creative Health.  They sell a medium sized sprouting jar for $4.99 vs. Whole Foods small sprouting jar for $12.99.  

Store your sprouts in a
dark spot - I usually keep
mine in the corner away
from sunlight.  
1.  Fill your mason jar 1/3 full with whatever you want to sprout.  Fill the remaining 2/3 jar with water.  Place in a dark place at room temperature to soak overnight.
2.  The next morning, strain all the liquid out.  Rinse and drain the liquid out again.  Invert the sprouting jar in a bowl so that it will continue to drain and place back in a dark spot.
3.  Rinse and drain 2-3 times per day.   Once fully sprouted (this depends on what you chose to sprout), remove from jar and store in an airtight container in the refrigerator for one week.

On Eating Sprouted Nuts:  Enjoy them raw or lightly steamed.  Eat a handful with an apple, toss in a salad, over toast, throw in a smoothie - there are thousands of uses!  

Sprouting Adventures... these
white beans are ready to enjoy.
On Cooking Sprouted Beans:  Now that you've got your beans sprouted you can steam them, boil them, etc.  I wouldn't recommend throwing them in your crock-pot because they take significantly less time to cook then regular dried beans.  

*Sometimes I've found that sprouted beans shed their skin during the cooking process.  If you beans shed their outer skin you can skim it out with a small fine mesh strainer.  If you're going to be pureeing your beans don't worry about this step.  

All photos and content by Keri Rogers.

Keri is an internationally Registered Yoga Teacher, Culinary Nutritionist, and Wellness Coach.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable... she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness... find your path to living well.

BAYA... Be As You Are!

Contact me for details: or 864-430-1275

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