We have been regularly sharing healthy recipes to help support your natural health and immune system… and today we have a really good one for you! Sprouting seeds isn’t exactly a recipe, but it is a regular eating practice that I do myself to produce fresh vitamin-packed greens every day and they can be a great food for breaking your fast. We’re going to show you how to easily sprout seeds in a jar and fill you in on all the health benefits.

Quite simply, “sprouts” are 3-5 day old sprouted seeds which can easily be grown on your windowsill. Seeds most commonly used are mung beans, lentils, clover, radish, alfalfa, broccoli and mustard seeds (nice spicy flavor!) They may then be eaten in their entirety, including the sprout and seed, on salads, sandwiches, soups, in stir-fries and as a garnish or accompaniment to almost any dish.

Sprouted seeds contain an impressive list of vitamins, including vitamin A , vitamin C, vitamin K, folate, pantothenic acid, niacin, thiamin and riboflavin. They also contain several minerals, including manganese, copper, zinc, magnesium, iron, and calcium as well as a notable amount of protein and dietary fiber.

Perhaps less widely known, are the digestive benefits of sprouting seeds. Proteolytic enzymes contained within sprouts help to make carbohydrates and proteins digestible by your body. Your body also makes this enzyme, but as we age, our ability to manufacture enzymes wanes and regularly consuming them can preserve your enzyme-making ability for other essential enzymes.

You may have heard some bad press about eating sprout seeds and this is mainly due to the mass production and commercial supply of sprouts. There have been some incidence of grocery store sprouts containing bacteria, including Salmonella, Listeria, and E. coli. This has led many stores to add preservatives to the sprouts… yuck!

Sprouting your own seeds is much safer, so easy and you’ll have a constant fresh crop of sprout seeds to add to your food every day!

Click here for a printable version of this recipe.


How to sprout seeds in a jar

Sprout Seeds Ingredients

All you need to sprout seeds is:

  • A packet of sprouting seeds (This is very important! Do not use commercial seeds sold for planting, as they are most likely sprayed with an anti-fungal agent. Use only seeds sold specifically for sprouting.)
  • A clean glass jar

Sprout Seeds Method

There are commercially available sprouting kits and specially made glass bottles, but I simply use a glass bottle I have left over. Be sure to wash it thoroughly and even consider boiling it, particularly before your first use.

Follow the directions on the sprout seeds package, but most likely it will tell you to take a few dessert spoons full of seeds and add to your jar. Rinse them a few times and leave about an inch of water in the jar covering the seeds overnight.

In the morning, drain and rinse the seeds. It is only essential to place them on your windowsill in the last day or two, so for the first couple of days, you may place them in any safe spot.

Simply rinse your sprout seeds two times per day with fresh clean water and drain fully. After even 24 hours you should begin to see small roots emerge and they are ready for eating in 3-5 days.

Why not soak a new batch regularly and have a few jars at varying stages every day so that you’re never out of these delicious and nutritious treats!

Click here for a printable version of this recipe.

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