How to Sprout | Heidi Lescanec ND

How to Sprout | Heidi Lescanec ND

Start with organic seeds, grains or legumes.

I really like adzuki, mung, lentil, (the easiest beans to sprout) and amaranth (protein packed) and fenugreek (great for blood sugar balance)

  1. A clean glass jar with fine mesh (cheesecloth) and a rubber band. You can also buy “sprouting bags” at healthfood stores–makes for easy drainage.
  2. Rinse the seed/legume/grain and soak it
  3. 2 TBSP seeds or 1/2 c legume or grain in the jar with 3x the water.
    • Different ingredients need different soaking times:
    • Fenugreek, mustard, alfalfa, radish, quinoa, amaranth : 5-8 hrs
    • Adzuki, mung, lentils, broccoli seeds need 8-12 hrs
    • Chickpeas and some harder coated seeds need 20 hrs
  4. Rinse and drain the seeds 2 x/day, morn and evening.
    • The draining is achieved by keeping the jars tilted downwards at a 45 degree angle so water can drain out and air can circulate.
    • Keep them somewhere warm and dark-ish (they need this protection from light and cold so they can germinate)
  5. After 3-4 days (of doing step #4) when the sprouts have come up, put them in the sunshine to green up to get more of a sprout, or eat them right away in salads, juices, sprinkled in sandwiches, wraps, beautifully garnishing and powering up any dish.
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