We can all argee that incorporating more veggies into our diet would be a good thing to do. Did you know that sprouts are considered a super food? They pack a huge nutritional punch, even more than their full grown counterparts. Getting these tasty little morsels into your diet is so much easier when you can grow them at home. Growing them yourself is an affordable way to have them readily available. It makes it so easy to toss them into a salad, add them to a sandwich, or blend them into a smoothie.
According to WebMD Broccoli sprouts contain high levels of glucoraphanin. Your body converts this compound into sulforaphane, which protects your cells against inflammation and a wide variety of diseases. Sulforaphane has been shown to slow tumor growth and stops benign carcinogens from converting into active ones. Eating just 3 to 5 servings of vegetables that contain gluccoraphanin each week has been shown to reduce your cancer risk by up to 40%.
The sulforaphane found in broccoli sprouts has also been shown to fight the type of bacteria that causes stomach ulcers. Some studies have even shown sulforaphane to be an effective treatment for a number of mental health disorders. It helps reduce levels of a compound called glutamate, which has been linked to disorders like depression and schizophrenia.
Broccoli sprouts are loaded with fiber and protein in just a few calories. They also contain anywhere from 10 to 100 times as much glucoraphanin — the nutrient that becomes sulforaphane — as the mature vegetable. These sprouts are bursting with Vitamin C, Vitamin A, Calcium, and Iron. They pack a big nutritional punch in their diminutive size!
One of my favorite ways to eat broccoli sprouts is in this Mediterranean Veggie Sandwich. It’s loaded with good for you veggies and it tastes GREAT! I love, love, love this veggie packed sandwich!!!
So how do you grow your own sprouts you ask? Keep reading to find out how easy it is. Not only is it easy to do, but it’s also an economical way to get more nutrients into your diet. No choking down horse pill sized supplements. Hallelujah!!! I don’t know about you but I hate taking pills, they make me gag every single time. Not fun! So if I can eat my vitamins instead? Sigh me up please!
This list of supplies you will need to sprout seeds is extremely short and very inexpensive.
Supplies Needed:
- organic broccoli seeds
- quart sized mason jar
- mesh lid, or piece of cheese cloth
- measuring spoon
I had trouble finding seeds locally so I ended up ordering them on Amazon. If you do a search for broccoli seeds you will find several options to choose from. Look for heirloom, non-GMO, organic varieties.
You will need a quart sized mason jar and a mesh lid. Look for stainless steel lids so you don’t have to worry about rust forming on the lid. You could also use a piece of cheesecloth if you don’t have a mesh lid.
Start by placing 2 tablespoons of broccoli seeds in the mason jar.
Fill the jar about half full with cold water. Let seeds soak in the water overnight.
The next morning drain off the water and rinse the seeds two times, draining off excess water.
Turn the jar spreading out the seeds inside the jar.
Place jar upside down to allow excess water to drain out of the jar through the mesh lid. I have a dish rack where I let the jar sit upside down but if you don’t have the same set up, place the jar in a small container at an angle like this.
Repeat this process twice a day, once in the morning and again in the evening. Rinse and drain seeds twice, then turn the jar around a few times to distribute the seeds inside the jar. Drain off excess water through the mesh lid by setting the jar upside down or at an angle.
When the seeds have sprouted and greened up, dump them into a bowl and add enough water to cover. Any un-sprouted and empty seed husks will float to the top.
Use a spoon to scoop out the seeds and husks that float to the top and discard them.
Drain off water and spread sprouts out on a paper towel.
Let sprouts dry on the paper towel for about 30-45 minutes.
Once they are dry, transfer them to an airtight container and store them in the fridge for 4-5 days.
Sprouts will take between 5-7 days to sprout and grown to the size desired. Many websites state that you should keep sprouts in a dark place while sprouting. I like to keep the jar of sprouts on the dish drainer at my kitchen sink. I’ve had excellent results leaving them out where they get indirect sunlight from my north facing kitchen window. Plus, leaving them out on my dish drainer in the kitchen ensures I see them everyday and I don’t forget about them. Tucked away in the cupboard I know I would forget about them; out of sight, out of mind.
TIP: Don’t let sprouts go to waste! Sprouts can be frozen and used in smoothies at a later date. Don’t let them thaw when you use them or they will get mushy and unappetizing. Just toss a handful of frozen sprouts into the blender and process them along with your favorite fruits and veggies for an added boost of nutrition in all your smoothies.
Let me know your favorite ways to use sprouts. Now that I’m growing them on a regular basis I’m always looking for new creative ways to incorporate them into more foods. I’m going to be digging in to this sandwich now!
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