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Sprouting 101 with Lauren Lovatt #LeithsTakeovers #MindFood

/ Categories Nutrition and Healthy Eating, Guest Chefs & Friends of Leiths, #LeithsTakeovers / Author:

Sprouting 101 with Lauren Lovatt #LeithsTakeovers #MindFood

As part of our #LeithsTakeovers series, Lauren Lovatt is bringing us a week of mind food for mental health this week. First up, Lauren hosted a live sprouting session on our Instagram today and you can follow her sprouting guide here.

Sprouting Seeds & microgreens

Sprouted seeds, consumed either as a sprout grown in a moist environment like a glass mason jar, or microgreens, grown in soil, provide a complex range of easy to digest vitamins, minerals, proteins, and enzymes.

Spouting, like fermentation, makes the plants more easily digestible, makes the nutrition more bioavailable and, in terms of mind food, can be a great way to enjoy simple pleasures of seeing something coming to life more and more each day.

There are three ways you can sprout:

  • The Jar method
  • The paper towel method
  • The soil method

The Jar Method

The jar method is best for broccoli spouts, alfalfa sprouts, radish and beans/legumes.

Simple add 4 tbsp of your chose seeds to a 1l mason/kilner jar and add one cup of water. Leave the seeds to soak for at least six hours or overnight.

After this time rinse the seeds in a sieve and then place them back into the jar, this time covered with a piece of cloth or kitchen towel which is use over the top of the jar a sealed with an elastic band or ribbon.

Now find a place for your sprouting seeds in an ambient place, i.e. on a shelf. Out of direct light and not too warm.

Leave the jar on its side and repeat the process of rinsing morning and evening. With a day or two you will see the sprouts start to grow. For alfalfa and radish You know they are ready when the top blooms into a colourful shoot. For legumes you want the tail of the sprout not to exceed the length of the bean. Again this will take 2-3 days.

The Paper Towel Method

If sprouting on a paper towel the best seeds to use are chia, camelina and cress. As with all sprouting its important to use organic seeds (with life force).

These All you need is a plate or tray to place one piece of paper towel. Then get the towel wet and sprinkle on the seeds. You want an even coverage and the seeds can be close together but not overlapping. Them cover with another plate turned upside down. This keeps the atmosphere humid.

Each morning and evening keep the towel moist by sprinkling with water and after a few days you will see the sprouts start to grow Allow to grow for 5 – 10 days until you have something green and a few inches high. At this point they are ready to harvest and enjoy.

The Soil Method

This method of sprouting is best for pea shoots, buckwheat and other similar grasses.

You need to start the same was as in the jar method. Soaking and sprouting your chosen seeds for a few days.

Them when they are spouted find a suitable waterproof container to fill with one inch of soil. Make sure you have something big enough for your seeds to spread out in. Plate the sprouted seeds on top and cover with another thin layer of soil. Water everything and continue to keep this moist every morning and evening for a couple of weeks until the sprouts have grown.

Harvest and Enjoy.

Tune into our Instagram tomorrow for Fermentation 101 with Lauren Lovatt which will be up on our stories for 24 hours, the fermentation recipes will also be uploaded to our blog. #LeithsTakeovers

Author: Lauren Lovatt

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