Seeds
contain
anti-nutrients to discourage predators and to prevent the seed from
sprouting prematurely at a time when the plant would not be able to
grow. Removing the hulls around the seed will remove some of the
anti-nutrients. Soaking and sprouting removes the anti-nutrients and
increases
the
nutritional value of seeds.
Put
seeds in a clean jar and soak them for the amount of time required
for the particular seed, bean or grain (see below).
Drain
out the water.
After
seeds have been drained of all water, allow them to hang dry in
the air for a few hours. Then,
soak them again in water
and again drain out the water and let them stay dry for a few hours. Repeat
this 2-3 times during the
day.
Then,
soak them again in water and again drain out the water and let
them stay dry for a few hours. Repeat this 2-3 times during the day. Continue to soak and drain several times a day
until a shoot
or sprout appears at the tip of the seed. Put
sprouts in vinegar or kombucha for a quick soak to remove any lingering
anti-nutrients.
[Exception:
Alfalfa sprouts need to be greened to deactivate
anti-nutrients.]
Once
you have finished the soak and drain cycles, allow the sprouts to
dry out thoroughly, usually about 12 hours, and then place in a covered
container and store in the refrigerator. Eat as soon as possible.
Soak
Times
alfalfa --- 4-6 hours
almonds -- 10 -14 hours
buckwheat -- 15 minutes
linseed -- cannot be sprouted
lentils -- 8-14 hours
millet -- 8-14 hours
mung beans -- 8-14 hours
oats -- 8-14 hours
pumpkin -- 24 hours
quinoa -- 1/2 hour
peanuts -- 12-14 hours
radish -- 8-14 hours
sunflower -- 8-14 hours
sesame -- 2 hours
Healthy
grains are flax, kamut, millet, amaranth and chia. Hard grains
like wheat store well but are not as healthy. Alfalfa sprouts need to
be greened to deactivate anti-nutrients. Bread is not necessary for a
healthy diet, nor is it a super-nutrient, so it does not have to be
included in a healthy diet. It can be made in a healthy manner by
making a whole-grain sourdough bread. Limit grains to no more than 60
grams or a handful per day.
Using Grain
Flour
 To make seeds or grain or flours made from grains and
seeds more digestible before:
If you have seeds or grain:
Sprout the seeds and then dry them before grinding them into flour.
Seeds can be sprouted in plain water.
If you
have already-ground flour (that is not from sprouted grain)
Soak whole meal or grain flour after it has been ground in water, whey,
buttermilk, yogurt or kefir or combinations of them.
If the seeds have an easily-removable husk that is loosened during
sprouting or soaking, discard it or put it in the compost.
Quinoa Salad
4 cups sprouted quinoaf
2 cucumbers
1 red and 1 yellow bell pepper
2 tomatoes
4 celery stalks
6 green onions
2 grated carrots
1/4 cup of daikon radish/mooli
Chop everything fine and put into a large bowl. Mix dressing (below)
and add to salad. Mix again. Serve.
Dressing:
3 large avocados
1 1/2 cups sauerkraut juice
4 cloves of garlic
pinch of cayenne
full-array salt or full-array seasoned salt to taste
Four-Season
Harvest: Organic Vegetables from Your Home Garden All Year Long
by Eliot Coleman
When
a Child Is Born Based on the
anthroposophical theories of Rudolf
Steiner. Common sense, herbal and homeopathic remedies.
The
Yoga of Eating
by Charles Eisenstein
|
Sprouting
