Nourish
Sprouts are a great way to add flavour, crunch, and nutrients to your meals all year round. Rose Miller tells you how.
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Sprouts alive!
prouts are easy and cheap to grow at home. It will take you just a few minutes, a few times each day, for rinsing and draining, then in a few days you’ll have a jar full of homegrown sprouts that pack a nutritional punch. WHAT YOU’LL NEED
The equipment you need is surprisingly basic: • a sieve for the initial rinse • a jar (preserving jars are ideal – either the small or large ones, depending on the size seed you want to sprout) • cheesecloth or fresh Chux cloth, and a rubber band (or use an Agee preserving band) or • a specially made mesh lid for around $5–$10 from a health food store – these will fit many standard jars, including preserving jars. You can also buy some pretty fancy sprouting equipment, but really all you need is a jar and a sieve! WHAT CAN I SPROUT?
You can sprout almost any legume, seed, or nut, but some are easier than others. I’d recommend starting with something easy. For a starter, try chickpeas, lentils, alfalfa, mung beans, peas (my favourite is a New Zealand-grown whero pea), radish, adzuki, or broccoli. There are some really great sprouting mixes available that use seeds that sprout within the same time frame and are also great flavour combinations. Buy your seeds directly from a sprouting supplier. You can feel safe in purchasing from a sprouting
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DIABETES WELLNESS | Autumn 2023
supplier – your seeds will be clean and free from mould and pathogens. Seeds, grains, and legumes from the supermarket are generally okay, but sometimes imported products have been irradiated, which can cause them to become sterile and not able to sprout. Never use seeds from the garden store – seeds for growing in the garden are often coated with chemicals to help them grow and are not safe to eat. Try these sprout supplier stores: www.wrightsprouts.co.nz www.mrfothergills.co.nz WHAT NOT TO SPROUT
• Chia seeds, flax seeds, and other mucilaginous seeds (the ones that go gooey when you add water) are tricky to sprout properly. It can be done, but I generally avoid them because there are so many other seeds that are easier to sprout. • Split peas or red lentils – they won't sprout. • Avoid sprouting kidney beans. They contain a toxin that causes nausea, vomiting, and diarrhea. • Quinoa contains a high concentration of saponins, which can cause a strong allergic reaction.
3. Avoid standing water
Besides the initial soaking period, it is important to keep sprouts moist, but avoid standing water in the sprouting container. Drain your sprouts well, and, if possible, leave your jar upside down, but inclined, so there is airflow. 4. Rinse frequently
It's important to rinse sprouts thoroughly at least every 12 hours. If using beans that will not be cooked, rinsing every six hours, especially during warmer temperatures, is recommended. 5. Take extra care when the weather is warm and humid
Both humidity and warmth can breed bacteria, but so long as seeds are rinsed frequently and proper airflow is available humidity should not be a problem. 6. Keep your final sprouts as dry as possible
It is best not to wash sprouts just before storing in the fridge. Instead, wait until sprouts are nearly ready for another rinse before putting them into the refrigerator. 7. Eat your sprouts as soon as you can
Here are some tips to make sure you are only growing sprouts and not any problematic bacteria:
Eat your sprouts within 2–5 days. Plan on sprouting small batches of seeds, so that only a small amount will be stored at one time. If you can, plan it so that fresh sprouts are enjoyed straight away.
1. Be clean
8. Cook your sprouts
SPROUTING SAFELY
Always wash your hands. Use clean, sterlised equipment. 2. Use clean water
Besides the seed, a sprout's only other ingredient is water. If you can, use clean, filtered water.
If you have any concerns about eating raw sprouts, you can use them in cooked food, which will kill any possible harmful bacteria, while still enjoying the nutritional benefits.
