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Growing Edible Sprouts

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Introduction

Growing Edible Sprouts is the practice of soaking, draining and then rinsing edible seeds at regular intervals until they germinate, or sprout, into an edible sprout.

Seeds

One of the most common sprouts is that of the mung bean (Vigna radiata), often sold as ‘Chinese Bean Sprouts’; another common sprout is the alfalfa sprout.

Other seeds that can be sprouted for eating include adzuki bean, almond, amaranth, annatto seed, anise seed, arugula, barley, basil, navy bean, pinto bean, lima bean, broccoli, buckwheat, cabbage, canola seed, caragana, cauliflower, celery, chia seed, chickpeas, chives, cilantro (coriander), clover, cress, dill, fennel, fenugreek, flax seed, garlic, hemp seed, kale, kamut, kat, leek, green lentils, pearl millet, mizuna, mustard, oats, onion, black-eyed peas, green peas, pigeon peas, snow peas, peanut, psyllium, pepita (pumpkin seeds), quinoa, radish, rye, sesame, soybean, spelt, sunflower, tatsoi, triticale, watercress, and wheat berries.

Many sprouts are not edible, such as kidney beans. Before eating any sprouts, find out if that species is edible as a sprout. Also, be sure that the seeds are intended for sprouting or human consumption rather than sowing. Seeds intended for sowing may be treated with chemical dressings. Several countries, such as New Zealand, also require that some varieties of edible seed be heat-treated, thus making them impossible to sprout.

Many varieties of nuts, such as almonds and peanuts, can also be started in their growth cycle by soaking and sprouting, although because the sprouts are generally still very tiny when eaten, they are usually called "soaks."

Water and Air

Moisture, warmth, and in most cases, indirect sunlight are necessary for sprouting. Some sprouts, such as mung beans, can be grown in the dark. Little time, effort or space is needed to make sprouts.

To sprout seeds, the seeds are moistened, then left at room temperature (between 13 and 21 degrees Celsius) in a sprouting vessel. Many different types of vessels can be used. One type is a simple glass jar with a piece of cloth secured over its rim. ‘Tiered’ clear plastic sprouters are commercially available, allowing a number of "crops" to be grown simultaneously. By staggering sowings, a constant supply of young sprouts can be ensured. Any vessel used for sprouting must allow water to drain from it, because sprouts that sit in water will rot quickly. The seeds will swell and begin germinating within a day or two.

Sprouts are rinsed as little as twice a day, but possibly three or four times a day in hotter climates, to prevent them from souring. Each seed has its own ideal sprouting time. Depending on which seed is used, after three to five days they will have grown to two or three inches in length and will be suitable for consumption. If left longer they will begin to develop leaves, and are then known as baby greens. A popular baby green is sunflower after 7-10 days. The growth process of any sprout can be slowed or halted by refrigerating until needed.

Jars

Growing sprouts in a jar is very simple and does not require any specialized equipment, but certain minor equipment makes growing sprouts easier and cleaner.

One method for growing alfalfa sprouts in jars uses

• quart-size wide-mouth mason jar
• perforated lid
• 2 tablespoons sprouting seed
• bowl
• strainers
• paper towel
• storage container (quart-size zip-lock bag works well)

1. Put the seeds in the mason jar and add a few of inches of cool water. Swirl the seeds around in the jar to get rid of bubbles clinging to the seeds. Put the perforated lid on. Soak the seeds overnight.
2. The next morning, drain off the water. Rinse the seeds 3 or 4 times with fresh cool water. Drain off the water and shake the jar upside down a few times to get any extra water out. Sit the jar upright. Do not put it in direct sunlight.
3. Every 12 hours (8 a.m. and 8 p.m. usually works well), rinse the sprouts 2-3 times with fresh water and drain or shake the extra water out before setting the jar upright. Do this for five days.
4. Fill a big bowl with water. Take the lid off the jar and pull the sprouts into the bowl. Separate the clumps of sprouts. Push the seed hulls to the side of the bowl (or skim them off), and lift out the sprouts. Put the sprouts in a strainer, rinse them, let them drain, then lay the sprouts on a paper towel for a few hours to dry. When they are dry to the touch, put them in a sealed container in the fridge.

Equipment

Perforated lids

Nutrition

Sprouts are often classified as herbs rather than vegetables in grocery stores in the United States, the assumption being that sprouts are used to provide flavor or texture to food, rather than being a significant part of a person's diet. Not all sprout varieties have been analyzed for nutritional content.

Two types of sprouts, mung bean sprouts and alfalfa sprouts, are analyzed by the United States Department of Agriculture (USDA) for content of certain nutrients. The USDA analyzes food by weight and volume for specific nutrients considered essential to good health at certain levels. As is true with most edible plants, alfalfa sprouts and mung bean sprouts contain protein, carbohydrates, lipids (fats), minerals, vitamins, and other nutrients.

Alfalfa sprouts weigh 33 grams (1.2 oz) per cup volume, and mung bean sprouts weigh 104 grams (3.7 oz) per cup volume. (Keep in mind that a cup volume is not the same as a liquid measure of one cup, which is 8 fluid ounces.)

Mung bean sprouts, by weight and volume, have most nutrient values exceeding raw spinach, a vegetable high in most plant-based nutrients analyzed by the USDA. Alfalfa sprouts have four times the protein of iceberg lettuce by weight, but only twice its protein by volume. Lettuce has less vitamin C and more vitamin A than alfalfa sprouts.

"Seeds that sprout in distilled water contain more potassium, phosphorus, magnesium, calcium, and sulphur than before the seeds begin to sprout."

Nutritional Content of Alfalfa Sprouts

Comparing the nutrients in a cup of alfalfa sprouts to the nutrients in the same volume of lettuce or spinach will give you some idea how young leafy sprout nutrients compare to those in the mature leaves of commonly consumed plants.

Alfalfa sprouts are higher in protein and lipids than lettuce and spinach greens, but alfalfa sprouts contain very little sugar. Alfalfa sprouts are a good source of phosphorus and zinc, but they are not an especially good source of calcium or iron. Alfalfa sprouts are not a good source of vitamins A, E or K, but the lipids in alfalfa sprouts are predominantly polyunsaturated. Alfalfa sprouts are not a good source of beta carotene.

		Alfalfa Sprouts	Lettuce (Iceberg)	Spinach
	UOM	33 gm	72 gm	30 gm
PROXIMATES
Water	gm	30.63	68.86	27.42
Energy	kcal	8	10	7
Protein	gm	1.32	0.65	0.86
Total lipid (fat)	gm	0.23	0.1	0.12
Ash	gm	0.13	0.26	0.52
Carbohydrate, by difference	gm	0.69	2.14	1.09
Fiber, total dietary	gm	0.6	0.9	0.7
Sugars, total	gm	0.06	1.42	0.13
Sucrose	gm	0	0.04	0.02
Glucose (dextrose)	gm	0.03	0.66	0.03
Fructose	gm	0.04	0.72	0.04
Lactose	gm	0	0	0
Maltose	gm	0	0	0
Galactose	gm	0	0	0.03
MINERALS
Calcium (Ca)	mg	11	13	30
Iron (Fe)	mg	0.32	0.3	0.81
Magnesium (Mg)	mg	9	5	24
Phosphorus (P)	mg	23	14	15
Potassium (K)	mg	26	102	167
Sodium (Na)	mg	2	7	24
Zinc (Zn)	mg	0.3	0.11	0.16
Copper (Cu)	mg	0.052	0.018	0.039
Manganese (Mn)	mg	0.062	0.09	0.269
Selenium (Se)	mcg	0.2	0.1	0.3
VITAMINS
Vitamin C, total ascorbic acid	mg	2.7	2	8.4
Thiamin	mg	0.025	0.03	0.023
Riboflavin	mg	0.042	0.018	0.057
Niacin	mg	0.159	0.089	0.217
Pantothenic acid	mg	0.186	0.066	0.02
Vitamin B-6	mg	0.011	0.03	0.059
Folate, total	mcg	12	21	58
Folic acid	mcg	0	0	0
Folate, food	mcg	12	21	58
Folate, DFE	mcg_DFE	12	21	58
Choline, total	mg	4.8	4.8	5.4
Betaine	mg	0.1	0.1	165.1
Vitamin B-12	mcg	0	0	0
Vitamin A (IU)	IU	51	361	2813
Vitamin A (RAE)	mcg_RAE	3	18	141
Retinol	mcg	0	0	0
Vitamin E (alpha-tocopherol)	mg	0.01	0.13	0.61
Tocopherol, beta	mg		0	0
Tocopherol, gamma	mg		0.06	0.05
Tocopherol, delta	mg		0	0
Vitamin K (phylloquinone)	mcg	10.1	17.4	144.9
LIPIDS
Fatty acids, total saturated	gm	0.023	0.013	0.019
Fatty acids, total monounsaturated	gm	0.018	0.004	0.003
Fatty acids, total polyunsaturated	gm	0.135	0.053	0.05
Cholesterol	mg	0	0	0
Phytosterols	mg		7	3
AMINO ACIDS
Tryptophan	gm		0.006	0.012
Threonine	gm	0.044	0.018	0.037
Isoleucine	gm	0.047	0.013	0.044
Leucine	gm	0.088	0.018	0.067
Lysine	gm	0.071	0.017	0.052
Methionine	gm		0.004	0.016
Cystine	gm		0.004	0.011
Phenylalanine	gm		0.017	0.039
Tyrosine	gm		0.005	0.032
Valine	gm	0.048	0.017	0.048
Arginine	gm		0.011	0.049
Histidine	gm		0.006	0.019
Alanine	gm		0.018	0.043
Aspartic acid	gm		0.09	0.072
Glutamic acid	gm		0.14	0.103
Glycine	gm		0.011	0.04
Proline	gm		0.007	0.034
Serine	gm		0.018	0.031
OTHER
Carotene, beta	mcg	29	215	1688
Carotene, alpha	mcg	2	3	0
Cryptoxanthin, beta	mcg	2	0	0
Lutein + zeaxanthin	mcg	0	199	3659

Toxins in Sprouts

Some legumes can contain toxins, which can be reduced by soaking, sprouting and cooking (e.g., stir frying). Joy Larkcom advises that to be on the safe side “one shouldn’t eat large quantities of raw legume sprouts on a regular basis, no more than about 550g (20oz) daily”.

Buckwheat greens contain fagopyrin, a naturally occurring substance in the buckwheat plant. When ingested in sufficient quantity, fagopyrin is known to cause the skin of animals and people to become phototoxic, which is to say hypersensitive to sunlight, particularly if juiced or eaten in large quantities.

Bibliography

Growing Edible Sprouts - Bibliography

General

• Braunstein, Mark M. (1999) Sprout Garden - Revised Edition Book Publishing Co. Tennessee ISBN 1-57067-073-0
• Meyerowitz, Steve (1999) Sprouts the miracle food: the complete guide to sprouting - Sixth Edition Sproutman Publications Mass. ISBN 1-878736-04-3
• Wigmore, Ann (1986) The sprouting book Avery ISBN 0-89529-246-7

Nutrition

• United States Department of Agriculture USDA National Nutrient Database

Regulations

• Food and Drug Administration (May 2005) Public Meeting: 2005 Sprout Safety. Transcript of Proceedings. http://www.cfsan.fda.gov/~dms/sprotran.html

Commercial Sprouting

• Caudill Seed in Louisville, Kentucky. Leafy sprout equipment. Bean sprout equipment.
• International Sprout Growers Association
• Sunsprout in Lancaster, Pennsylvania