Sprouting seeds, nuts and legumes can dramatically increase the nutritional value of these foods and makes them a lot easier to digest. It is generally easiest to sprout legumes and seeds, and you can sprout any of them; however, mung bean, lentils, great northern beans, flax seeds and chia seeds sprout the easiest/fastest.

While a person can purchase a sprouting kit, the only real equipment you need is a 1 quart mason jar with screw on lid (or rubber band) and some cheesecloth. Here are the basic steps to sprouting:

  1. Rinse whatever you are going to sprout several times with fresh water and put the legumes/nuts/seeds into the mason jar; fill about 1/4 of the way full.
  2. Fill the mason jar about 3/4 full with fresh water.
  3. Let sit overnight.
  4. Pour out the water and rinse with fresh water; drain. Repeat.
  5. Put cheesecloth over the top of the jar, holding it down with the elastic band or screw top lid.
  6. Briefly turn the jar upside down to let any remaining water drain out. Keep the jar upside down at an angle (put a small bowl underneath to catch any remaining water.)
  7. Within about 24 hours, sprouts will appear.
  8. Rinse sprouts with fresh water twice daily and drain. Store upside down at an angle to allow any excess water to drain and air to flow into the jar.
  9. Sprout times vary – 2 days is typical.
  10. Continue rinsing twice daily until sprouts are at desired length.
  11. Store sprouts in a clean, uncovered container in the refrigerator; they will stay up to 1 week.

That’s it. This really is one of the easiest things you can do to dramatically improve the nutritional value of your food; in essence, sprouting takes something that was good for you and makes it great for you!