Sprouting is simple… Learn the benefits of sprouting seeds, nuts and grains and how to do this at home with 4handsfoodstudio!

​Plant based diets are the future, introducing more seeds, nuts and whole grains into your everyday diet really is a must. Sprouting has lots of benefits, especially from a flavour point of view, the process enhances flavours, you will really taste the difference.
 
Benefits of soaking and sprouting…

1. Reduce the amount of phytic acid, which is an anti-nutrient, meaning it will negatively affect your nutrition by blocking the absorption of minerals (mainly calcium, magnesium, copper, iron and especially zinc)
2. Enzymes are produced, mainly amylase
3. Vitamins are enhanced
4. Starches broken down into sugars

What can be sprouted?
Any seed or grain can be sprouted, as long as it is whole in its natural form, has not been treated with anti sprouting chemicals or has not been heat-treated. The soaking time of different seeds or grains varies from one to another.
Here are some examples of approximate different soaking times:
 
Sunflower seeds
6-12 hours
Peas
12-18 hours
Rye/spelt/wheat
12-18 hours
Lentils
12-18 hours
Buckwheat
6-8 hours

 Method of sprouting
 Whats needed:
250g dry peas – or other seed/grain – I have chosen Red Fox carlin peas, they are grown in England by Hodmedod.
1 Litre kilner jar
muslin cloth
elastic band
 

1. Soak peas in untreated water for 18 hours keeping at room temperature, make sure you put ample water while soaking as they will absorb a significant amount of water, if you notice the water level is low during soaking simply add a little more
2. After 18 hours drain the peas through a sieve and rinse with fresh water
3. Place in a kilner jar, cover the opening with a muslin cloth fastened with an elastic band. Close the lid but don’t fix it shut and turn upside down on a bowl or plate to catch any water. Leave at room temperature and out of direct sunlight
4. Each day check your sprouts, there should be a nice airflow and the should not be any excess water
5. The sprouting time will vary from seed to seed, it will generally take 3-5 days, as a general rule the sprout is ready when the tail has grown as long as the grain itself
6. When you feel your sprouts are of the desired length, they are ready to use. You can cook directly or store in the fridge
7. To cook, simply cook in water until tender, sprouted rye take a lot less time to cook than soaked rye*
8. The raw grains will keep for 4 days in the fridge, the cooked grains should keep for 3 days in the fridge

 
* You can also keep the cooking water, as it is high in soluble fibre. You can use in sourdough bread, in soups or stocks, it is also a good substitute for egg whites
 
 How to use sprouts in the kitchen:
 

1. Cooked sprouted grains make a great addition to sourdough bread, adding as you would seeds or nuts at about 10% of flour
2. Sprouted seeds such as sunflower are great toasted in a pan or oven with a little sunflower oil, you can eat them as is as a snack, or simply use to sprinkle over your salad, in a sandwich or added to your dinner, it adds a lovely added texture and nutty artichoke flavour
3. Making hummus from sprouted and cooked chickpeas is amazing, the flavour difference is really apparent, it tastes herby and is a lot more complex in flavour. Simply boil the chickpeas until soft, drain the cooking liquid (again the cooking water can be used in sourdough bread etc), put in a blender and add some yoghurt, a little water and blend, add some olive or sunflower oil, crushed garlic and perhaps a little chilli and some salt to taste, you can also add the traditional addition of sesame seed paste but it is not essential
4. Cooked grains are really tasty seasoned with a little miso and some butter or oil, some toasted sprouted sunflower seeds add to this adds an extra texture. This is a simple warm or cold salad and can be enjoyed with some roasted veggies, an egg or whatever you wish
5. I love spouted lentils simply fried in a little oil in a hot pan, until they caramalize and get slightly toasted, seasoned with some milk kefir or adding yoghurt on top and some freshly chopped parsley or your herb of choice with a little raw garlic is delicious, again this can be enjoyed with so many things, with a vegetable stew it gives a great side of protein
6. You can also use the sprouted grains in the same way you would use risotto rice, gently cook in a stock or simply in water, until the liquid reduces almost all the way down, let cool for a couple of minutes before adding some fermented cream or butter and lots of grated hard cheese, I like to add some chopped garlic and add it to the grains a minute before leaving them to rest, you get a nice garlic hit and also the added benefits of keeping it almost raw