Sprouts are so simple to cultivate, you don’t even need soil! With some wide-mouthed jars, cheesecloth, and seeds or beans, you’ll have your own home-grown sprouts in no time!
Simply add washed seeds or beans to a jar, cover with a few inches of water and secure with cheesecloth. Soak the seeds for eight to 12 hours. After that, all you need to do is drain and rinse the seeds three to four times per day. While your seeds are sprouting, set the jars upside-down (but angled) in a bowl to allow drainage and air circulation through the mesh. Grow, harvest and enjoy your sprouts in these great recipes!
Veggie Cobb with Alfalfa Sprouts
Alfalfa sprouts are one of the most significant dietary sources of phytoestrogens, a beneficial compound found in plant foods. They can help reduce your risk of heart disease, cancer and osteoporosis.
Serves 4
Prep time: 15 minutes
Ingredients
Salad
- 2 heads organic romaine lettuce, chopped
- 2 cups organic alfalfa sprouts
- 1 cup organic cherry tomatoes, halved
- 1/2 cup kidney beans, rinsed, drained and chilled
- 1/2 cup organic red onions, thinly sliced
- 1/3 cup sliced green pimento olives
- 1/3 cup sliced black olives
- 1 organic avocado, sliced
- 1 cup mandarin orange segments, no syrup
Dressing
- 2 lemons, juiced
- 1/4 cup olive oil
- 1 tsp Dijon mustard
- 1 tsp raw honey or maple syrup
- 2 cloves of garlic, minced
- 1/4 tsp sea salt
- 1/4 tsp ground black pepper
Instructions
- Toss together the lettuce, sprouts, cherry tomatoes, kidney beans, onions and olives in a large salad bowl. Divide salad equally onto four plates. Top each salad plate with avocado slices and mandarin orange segments.
- In a glass-measuring cup, whisk together lemon juice, olive oil, Dijon, honey, garlic, salt and pepper. Drizzle dressing over each salad and serve.
Spinach Salad with Lentil Sprouts
Lentil sprouts are an excellent source of protein as well as vitamin C and B vitamins.
Serves 4
Prep time: 15 minutes
Ingredients
Salad
- 4 cups fresh, organic baby leaf spinach, stems removed
- 2 cups organic lentil sprouts
- 1 cup organic grape tomatoes, halved
- 1 small organic fennel bulb, sliced thinly
Dressing
- 1 organic shallot, peeled and minced
- 4 tbsp apple cider vinegar
- 3 tbsp olive oil
- 1 1/2 tsp raw honey or pure maple syrup
- 1 tsp ground mustard
- 1/4 tsp sea salt or Himalayan salt
- 1/4 tsp black pepper
Instructions
- Toss together the spinach, sprouts, tomatoes and sliced fennel in a large salad bowl.
- In a glass measuring cup, whisk together the shallot, vinegar, olive oil, honey, mustard, salt and pepper. Drizzle dressing over salad, toss and serve.
Sprouted Mung Bean Salad
Mung bean sprouts are an excellent source of protein, fiber, vitamins C and K.
Serves 4
Prep time: 15 minutes
Ingredients
Salad
- 5 cups sprouted organic mung beans
- 4 scallions, thinly sliced
- 1 red bell pepper, diced to 1/4 inch
- 2 tbsp chopped dill
Dressing
- 1/4 cup extra-virgin olive oil
- 1/4 cup fresh lemon juice
- 2 garlic cloves, minced
- 1 tbsp raw honey or pure maple syrup
- 1/2 tsp cayenne pepper
- 1/4 tsp sea salt
- 1/4 tsp ground pepper
Instructions
- In a large salad bowl, toss together the sprouts, scallions, peppers and dill.
- In a glass measuring cup, whisk together the oil, lemon juice, garlic, honey, cayenne, salt and pepper. Drizzle dressing over salad, toss and serve slightly chilled.
Sprouted Winter Salad
Cranberries and walnuts complement the flavors of blue cheese and pear. Sprouts add crunch and a nutritional boost to this tasty and satisfying salad.
Serves 4
Prep time: 15 minutes
Ingredients
Salad
- 4 cups organic mixed salad greens with spinach
- 4 cups organic sprouts (alfalfa, lentil or chia)
- 1 cup sliced pears
- 3/4 cup crumbled blue cheese
- 3/4 cup dried cranberries
- 3/4 cup walnut pieces
- 1 avocado, peeled and diced
Dressing
- 1/4 cup red wine vinegar
- 2 tbsp minced shallots
- 2 tbsp walnut oil
- 2 tbsp raw honey
- 1 tbsp fresh lemon juice
- 1/2 tsp salt
- 1/4 tsp freshly ground black pepper
Instructions
- Toss the salad greens and sprouts in a large salad bowl. Sprinkle with sliced pears, blue cheese, dried cranberries, walnuts and avocado pieces.
- In a glass measuring cup, whisk together vinegar, shallots, walnut oil, honey, lemon juice, salt and pepper. Drizzle dressing over salad, toss gently and serve.
Enjoy!
—Katherine Marko
Katherine Marko is a freelance writer, author and blog creator. Her areas of expertise include food, health, style, beauty, business and nutrition. Marko holds a Bachelor of Arts in English, a diploma in photography, graphic design and marketing, and certification in esthetics.
Sources:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428
http://www.ncbi.nlm.nih.gov/pubmed/11170593
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2333/2
