From a PROfessional...
How to: Soak & Sprout
A quick guide to boosting your nutrition by making your own sprouts!
By Scott Chaneski
As you read in PART I, Soaking and Sprouting your grains, legumes, nuts, and seeds can be a great way to enhance the nutrient profile and allow you to digest a lot more vitamins and minerals. Here I will take you through the process step-by-step so that you are comfortable with introducing Soaking and Sprouting into your healthy lifestyle.
Make sure you always start with an Organic product to ensure the highest quality and contaminant-free Sprouts.
Sprouting Lids are very helpful, but you can also use a Stainless Steel Strainer, Mesh or Screen, or a Cheesecloth or Stocking with a Rubber Band.
First, take the dry product and rinse very well. Then prepare your Mason Jars or Glass Container with the amount you would like to soak. Most nuts/seeds will at least double or triple in size after soaked. You may find specific instructions on the bag for soaking time, or follow the general rule of 8-12 hours.
To enhance the soaking process you can add an acidic medium. I tend to follow this preparation:
For Seeds/Grains/Legumes: Pure Cool Water, add 1 tbsp Apple Cider Vinegar for every 1-2 cups Seeds/Grains/Legumes.
For Nuts: Pure Warm Water, add 1 tsp Pink Himalayan Salt for every 1 cup Nuts.
Make sure the contents are completely covered by the water and remove and discard any floating debris. Feel free to rinse half way through the soaking period if you would like, however, I rarely do this.
After the Soaking period is complete, thoroughly rinse in cool water.
The Soaking phase is complete and you can either eat/cook them, dry and store them for use in the near future (still be sure to rinse/dry every 8 hours), or continue on to Sprouting!
Note: I do not recommend Sprouting nuts since they must be truly raw. (For Almonds, even when labeled RAW, they must still be pasteurized here in the USA.)
After you have Soaked your Nuts it is best to dry them and eat right away, cook them in a recipe, or roast them on the lowest oven temperature for several hours until completely dry. If you own a Dehydrator it is great to add some salt and dehydrate them for 24-48 hours. Then you can store bulk amounts in sealed jars or give as gifts!
Allow your moist Grains/Seeds/Legumes to Sprout in the glass container. Be sure water can escape and air can enter. It is easiest to set this up in a bowl or on your dish drying rack in the sink.
You MUST continue to rinse your Sprouts EVERY 8-12 hours for the next 1-3 days until your Sprouting is complete. The more strict you are about this process, the less likely you are to promote the growth of bacteria on your Sprouts.
Most Legumes/Beans will Sprout a tail about 1/4 inch long after 2-3 days. (This will vary based on sunlight exposure and room temperature). It is best to sample your Sprouts at different stages during the process so you can decide what is ideal for your taste. (However, keep in mind that most Sprouts do not taste too great raw, but will be delicious after you complete your Chili, Soup, Hummus, or Dip recipe!)
After you decide your Sprouts are ready, give them a final rinse. It is best to use them right away or cook them to stop the Sprouting process. However, you can also greatly slow the Sprouting process by taking any unused Sprouts, drying them completely, and placing in an air-tight glass container in the fridge. Just be sure to still rinse and dry them every 8-12 hours until they are cooked or eaten.
It can be fun to make your own Sprouts and watch your food grow! Once you get used to the process it only takes a couple minutes of work, combined with some planning in advance.
I also highly suggest that to ensure a safe product you grow your own Sprouts instead of buying them. It is best to avoid Sprouts when at a restaurant or food bar since you have no idea how long ago they were made, how they were packaged/transported, and if there is potentially dangerous bacteria. There have been a few reported case of food-borne illnesses caused by Sprouts sold in retailers.
During your next Nutrition Plan Consultation we can discuss which foods you should be Soaking/Sprouting to help fine-tune your nutrient balance and PROduce Your Results!
I will also help you determine which recipes fit best with your Individualized Nutrition Plan and your healthy lifestyle!
