Super Sprouts (and not the Brussels kind!)

Seeds are little powerhouses, chock full of nutrients to fuel the growth of new plants. Many are great eaten raw or added to your favourite recipes, but have you tried sprouting them? Allowing seeds to germinate and grow into small sprouts or microgreens can significantly increase their nutritional benefits.

Great in buddha bowls, salads and sandwiches or as a garnish on curries, stir-fries and soups, sprouted seeds are incredibly healthy and easy to grow. They're a simple, cheap and easy way to incorporate fresh greens in your diet all year round and you don't need a garden or outside space to grow them. Just a warm place on your kitchen worktop or windowsill will suffice, but make sure your sprouts don’t dry out completely in the sunshine. Read on to find out more about

·         the equipment you’ll need

·         the health benefits of sprouts

·         the best types of seeds to sprout

Equipment & Method

Seeds need moisture and warmth to germinate, and a seed sprouter allows you to create the ideal conditions for your seeds to grow. Typically you will need to soak your seeds overnight, then rinse and drain them twice a day until they reach the desired growth.

You’ll need some basic equipment, but this need not be expensive. You can splash out on a tiered sprouter, opt for a simple sprouting jar, or even use an empty jam jar with some muslin or clean tights and an elastic band. A mesh lid on a jar (or muslin/tights) will allow you to refresh the water daily and drain the water off without losing your seeds down the plughole!

Sprouting equipment by Grow Sow Greener, available at The Green Gram

Whichever method you use, be sure to thoroughly clean your sprouting equipment before starting, as germs love warm, damp conditions too! And remember to rinse your sprouts well in fresh water before consuming them. Anyone in a high risk group, such as pregnant women, those with weakened immune systems, the elderly or very young, should avoid eating raw sprouts. It's safe to consume them if well cooked, however some of the nutrients will be lost by cooking.

Health Benefits

High in fibre, protein, vitamins and minerals and low in fat, sprouts are great for filling you up whilst being low in calories. Including sprouted seeds in your diet may improve digestion, have anti-inflammatory properties and help prevent cancer. They're also thought to improve your cardiovascular health, help manage diabetes, and aid skin, gut and hair health. 

Antioxidants - One of the reasons sprouts are considered superfoods is their extremely high levels of antioxidants. Compounds such as sulforaphane, particularly high in broccoli calabrese sprouts, are known to help prevent cancer. Broccoli sprouts can contain up to 50 times more sulforaphane than the equivalent weight of raw broccoli heads!

Vitamins & Proteins- Vitamin content peaks during the sprouting process and in mung beans, vitamin B1 rises by over 250% and B2 by over 500%. Vitamins A, C and E are also known to increase significantly in sprouted seeds, beans and grains. Protein levels and specific amino acids such as lysine are also found in higher quantities in sprouts when compared to their mature counterparts, making them a great source of plant proteins.

Digestibility - Sprouts have a high bioavailability of nutrients, meaning the body can more easily digest and absorb them. Natural chemicals in the seeds called phytates bind to minerals and vitamins making them harder for the body to process. However germination begins to break phytates down, meaning nutrients are more readily absorbed and utilized in the body.

Fibre - Sprouts are a great source of fibre, helping your digestive system to function properly. Consuming the recommended 30g of fibre a day (for adults) may reduce the risk of cardiovascular disease, diabetes and bowel cancer.

Which Seeds Should I Use?

You can sprout many different seeds, including a range of seeds, beans and lentils available at The Green Gram. Most will take 2-7 days, but there's no hard and fast rule about when to harvest. The flavours develop as the sprouts grow so try tasting your crop at different stages to find out what suits you best.

We've suggested a few varieties below to try, but do not attempt to sprout kidney beans as they contain a compound which can cause illness if the beans are eaten raw.

Alfalfa - Alfalfa seeds quickly yield vitamin- and mineral-rich microgreens that make a delicious addition to salads, wraps and sandwiches. With a sweet, nutty flavour and a crunchy texture, they’re a good source of essential minerals, and vitamins A, K and C. They take about 7 days to grow, from soaking to harvest.

Broccoli - Broccoli calabrese seeds are exceptionally nutrient-dense and contain up to 50 times more sulforaphane, amino acids, vitamins, minerals and enzymes than raw mature broccoli. Research has shown that sulforaphane helps to inhibit chronic inflammation and reduce cancer-causing free radical cells in the body. Sulforaphane is released when the plant cells are damaged – such as by chewing – so make sure you chew well to get the maximum benefit! Allow 5-7 days before harvesting.

Buckwheat - Buckwheat, despite the name, is not a cereal but related to knotweed and rhubarb and is gluten free. The seeds are simple to sprout and are high in protein - over 20g per cup of sprouts. A complete source of essential amino acids, they also contain a range of minerals and B vitamins, plus vitamin C and E. Soak the seeds (or groats) overnight then allow up to a week to sprout. You can eat them as soon as the shoot appears, or leave them to grow further but the flavour may become bitter if left too long.

Fenugreek - Fenugreek sprouts have a distinct aroma and texture, making them an excellent addition to Indian cuisine, salads, and other dishes. They are a good source of essential amino acids, plant hormones, saponins, and essential oils you as would expect from this nutritious herb. Including fenugreek sprouts in the diet is thought to improve women’s health, especially helping manage menstrual pain, but please avoid if pregnant. Soak seeds overnight and allow 3-4 days before harvesting.

Lentils - Dark speckled lentils (Puy-type) and green lentils are easy to sprout and have an earthy, slightly peppery flavour that goes well with fresh tomatoes and herbs. They can be harvested after just 2-3 days, or left longer if preferred. Remember to choose whole lentils - split lentils will not grow.

Mung beans - Mung beans (or green gram) are hugely popular sprouting seeds used in both sweet and savoury dishes in Chinese, Indian and Filipino cuisines.  Mung bean sprouts have a sweet flavour and a crunchy texture. Soak them overnight and expect to harvest within 2-4 days for short sprouts or 5-6 for long tail Chinese style. They're rich in vitamins A, B, C, D. E, K, high in amino acids, antioxidants and fibre and low in calories, and fats. With good levels of potassium, magnesium, iron, zinc and calcium and about 20% protein, mung beans are a great allrounder nutritionally.

We hope you're feeling inspired to try something new - pop into The Green Gram and check out the range of seeds, beans and lentils in stock, and our range of sprouting equipment.

Images courtesy of Grow Sow Greener