Super Food - Sprouts


Super Food Sprouts  

Goji Berries

super food sprouts


Sprouts are a raw, living super-food!

They are the germinated seeds of various plants, that when sprouted, provide a highly concentrated source of potent energy, packed with pre-digested vitamins, minerals, protein rich amino acids, sugars, fatty acids and chlorophyll.

The incredible life giving nutrients of these super sprouts are the highest at the beginning stages of the plants growth, when it is a baby bursting with new life. Through the germination process, this powerful life-force can be activated as super-food for the human cell! 

Growing a "garden" of sprouts requires much less effort than traditional outdoor or window gardens. Rinsing and draining several different kinds of sprouts takes only about 15 minutes a day and can provide a large variety of fresh vegetables not available in markets...and all for just pennies a day. So, stock up now and get ready for a deliciously unique experience.



There is an amazing increase in nutrients in sprouted foods when compared to their dried embryo. In the process of sprouting, the vitamins, minerals and protein increase substantially with corresponding decrease in calories and carbohydrate content. These comparisons are based on an equivalent water content in the foods measured. Analysis of dried seeds, grains and legumes shows a very low water content. But this increases up to tenfold when the same food is converted into sprouts. For accurate comparison each must be brought to a common denomination of equal water content to assess the exact change brought in nutritional value.

Sprouted mung beans, for instance, have a 8.3 increase of water content over dried beans. Hence the nutritional value of sprouted and dried mung beans can be compared by multiplying the analysed nutrients of sprouted mung beans by the factor of 8.3.



Nutritious - seeds are packed with nutrients, sprouted seeds are even better. As each grows, proteins, enzymes, vitamins

Fresh - sprouts grown at home and harvested at the dinner table are the freshest food you’ll ever eat. They won’t have lost vitamins like shop bought vegetables or have traveled round the world. They will be organically grown, full of life and energy.

Cheap - sprouting is ridiculously cheap! You can get pounds of greens for pennies.

Easy - it all boils down to "just add water." With few resources and very little time or effort, you can supply yourself an abundance of live food, in your home, all year round. If you travel, they can too.

Varied - you can grow many more young plants than you would find in a shop, your salads and recipes will always have something new, diversity is the spice of life!

Germination is a process in which all vitamins, minerals, proteins, sugars, and fats within the sprout are made active, come to life and reproduce abundantly. Sprouting seeds through germination makes these nutrients more available by converting:
  • Its proteins into amino acids
  • Its sugars into simple sugars
  • Its fats into fatty acids

This process increases digestibility, metabolic activity,and assimilation of all vitamins and minerals.


Sprouts pull in the highest amount of sunlight in the plant world. They need it for rapid growth and maturity, lessening their vulnerability when a young sprout. This ensures high amounts of chlorophyll to detoxify and nourish. In addition they have thin cells walls that allow easy access to nutrition.



     Why sprout?

  • Sprouts add enzymes and enzymes heal the body, aid in digestion, and take the gas out of beans!

  • Sprouts are valuable sources of vitamins, minerals and proteins. Vitamins and minerals increase from 13-600% during sprouting.

  • Leafy green sprouts contain cancer-fighting chlorophyll, as well as Vitamin A and protein.

  • Sprouts are low in calories. Nutrients increase as sprouts grow in bulk, but calories remain the same.

  • Sprouts are a low-calorie source of fiber, an important factor in avoiding colon cancer and many other diseases.

  • Sprouts provide cheap food! A 15-ounce can of cooked beans contains about 4 oz. of dry beans. Sprouting 4 oz. yields over 1 1/2 pounds!

  •  "Sprouts grow practically anywhere; flourish in any climate, during any season of the year; need neither soil nor sunshine; are ready for harvest in 2-5 days; taste delicious raw or cooked; have no waste; and are so nutritious that they are one of the most complete foods known to man, rivaling meat in protein and citrus fruits in vitamin C at a fraction of the cost." (Northrup King Co., Consumer Products Division)

  • Sprouts: the natural vitamin and mineral boost! They are inexpensive, easy to grow and very nutritious. Eating a variety of sprouts can provide you with the right amount of all 8 essential amino acids. They are ideal for winter greens and are easily digestible. Sprout in a jar (with a muslin type of cloth, as a lid) or grow the seedlings in punnets for tasty greens.

  • Eating sprouts is a great way to add fresh and vital nutrients to your diet. The sprouting process brings out many enzymes in the germinated seeds, legumes, and grains, which makes them easy to digest. Besides being a good source of protein, raw sprouts are living foods that are full of pure vitamins, minerals, and chlorophyll. Some sprouts also contain essential amino acids.

  • Sprouts may well be the single most important food that we can provide our parrots. I have seen firsthand the positive effect that this dynamic food can have on their overall health. However, I do not believe that any one food is sufficient to meet their nutritional requirements nor their psychological need for variety in their diet.

  • By the time most produced fruits and vegetables reaches our grocers' shelves, it has spent many days and sometimes weeks in transit over half a continent. The nutrients present at harvest have gradually decreased to a fraction of what they were when the food was freshly harvested.

  • The seed releases all of its stored nutrients in a burst of vitality as it attempts to become a full-sized plant. When eaten as sprouts, seeds literally give the best of what they have to offer in terms of nutrition.



Super sprouts are worth adding to a healthy diet plan with health benefits that include:


  • They contain 30 times more nutrients than fresh, organic produce.

  • Offer plentiful amounts of Chlorophyll

  • Vitamin nutrition: Contain vit C, B complex, B17 -laetrile (helps cancer) Vit A, E, K

  • Average about 35% protein

  • Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc,Carotene

  • Amino Acid and Trace Elements

  • High amounts of enzymes ensuring maximum nutrient intake

  • Rejuvenation and fuel for all cells

  • Anti-aging antioxidants that protect DNA structure

  • Protection and detoxification of the entire anatomy

  • Building brain neurons and strengthening muscle tissue.

  • Chelated minerals and amino acids for superior absorption.

  • A rich source of phytochemicals.

  • A great fiber source for colon health


How to grow Sprouting Seeds:

Seeds are just plants waiting to happen; dry they are in a dormant state and only need water and light to become a living entity. Seeds sprout fastest in a warm light airy place, out of direct sunlight, with an ambient temperature of 18 to 22°C, which is pretty much the condition of most kitchens. All you need is a large glass jar with a screw top lid and water.

You can use a purpose made sprouter, there are many inexpensive types available, or you can make your own by piercing the lid of a wide mouth jar to make drainage holes or securing a square of muslin over the top of the jar with an elastic band. Many of the sprouts can simply be grown on cotton wool or kitchen towel, remember when you were a child - one egg box, filled with cotton wool and - bingo! - mustard and cress is yours within ten days.

As a first step, a good variety of seeds should be used for sprouting. It should be ensured that the seeds, legumes or grains are of the sprout able type. Soybeans do not sprout well as they often become sour. Wheat has to be grown in soil. It is advisable to use seeds which are not chemically treated as this slows down the germination rate. The seeds should be washed thoroughly and then soaked overnight in a jar of pure water. The jar should be covered with cheesecloth or wire screening. The duration of soaking will depend upon the size of the seed. Small seeds are soaked for five hours, medium size for eight hours and beans and grains for 10 to 12 hours.

On the following morning, the seeds should be rinsed and the water drained off. Not more than one - fourth of the jar should be filled with the seeds for sprouting. Soaking makes the seeds, grains or legumes fatty, pulpy and full of water. It should, therefore, be ensured that the jar has enough room for the seeds to expand during sprouting. They will expand about eight times their original size. The jar should be kept at a place which is exposed neither to chill nor hot winds. It should also be ensured that the mouth of the jar is not completely covered so as to allow air in. The seeds should be rinsed and water drained off three times every day till they are ready to eat.

The seeds will germinate and become sprouts in two or three days from commencement of soaking, depending on temperature and humidity. Care should always be taken to ensure that sprouts do not lie in water. They should be kept well drained to prevent souring. Sprouts are at their optimum level of flavour and tenderness when tiny green leaves appear at the tips. Their nutritional value is also optimum. To retain their freshness and nutritional value, they should be placed in a refrigerator, if they cannot be consumed immediately after reaching suitable maturity. Sprouts can be kept for several days in this way.

Some caution is necessary in sprouting. Soaking for a longer period than required makes the seeds rot or ferment. The main factors for germination are water, air, heat and darkness. There may be poor germination or no germination at all if any of these factors are not present such as insufficient water, or too much water, lack of sufficient heat, lack of fresh air, either too cold or too hot surroundings and too much light.


Chronology of a Sprout: What you can expect to see.

If you have never "sprouted" before and you want to do this for a classroom activity, you might want to try it at home so you can make your own observations.

As with any lesson, you will have a better idea of what to expect if you try it out. It will also give you an idea of what kinds of seeds work best.

Day one: If your seeds have been soaked the night before, they should be drained and rinsed in the morning. By the end of the school day you may see some of the seeds have split and a little white "knob" appears on some of them.

Day two: Seeds are rinsed and drained again. A definite root--perhaps three or four times as long as the seed-- appears from most of the seeds.

Day three: Rinse and drain again. Things are really popping now! The growing material resulting from a mere tablespoon of seeds has increased from 400% to 600%.

Day four: Rinse and drain, again. Your jar is about 3/4 full. Leaf structures become apparent. Some secondary root hairs may be visible if you examine the sprouts carefully.

Day five: Rinse and Drain. You might want to place the jar in a sunny spot to see if these "baby plants" begin to develop some green color.

Your sprouts are now crispy and ready to taste - but you can wait another day or two (rinse and drain) if you want them to grow a little more.

If you don't use all of them, they can be kept in the refrigerator for several days.

Rinse occasionally.

Soak organic seeds for 8 hours or overnight in lots of water, some larger seeds may need longer. Add a liquid feed to the water for extra nutrition.

Rinse sprouts well at least every 12 hours. Trays need careful spraying in the beginning as it washes away mould causing fungi, but try not to move sprouts around as they root. Once they’re fixed immerse them in water for at least half a minute. Swishing them about, (and especially inverting them,) helps to remove seed hulls.

Drain your sprouts well, standing water is a good way to encourage rot. Leave trays on an angle for a minute or so, or briefly put them on some tissue to wick the water away (don’t leave them on it or they may dry out.)

Harvest sprouts carefully by gently pulling ripe ones out from the rest. This allows less developed ones to continue growing so you get several harvests of perfect sprouts.

Store them in a glass container in a cool dark place, such as a fridge, and rinse them every 3 days or so. Most sprouts will keep at least a week like this and often longer.

Air - as any small plant, sprouts need air to breathe, without it they will succumb to mould and rot more easily. Don’t put them in sealed containers and make sure that they get enough.

Water - after a good soaking, sprouts need water every 12 hours at least and more if its hot. Regularity is key, if they are even slightly deprived in their first few days of life they will be permanently setback. In your efforts to keep them watered don’t drown them, they must be allowed to freely drain, else they will soon rot. If you let them dry they’ll die. If you let them soak they’ll choke.

Warmth - sprouts need to be kept warm to germinate and grow. Optimum temperatures vary but 70 to 75 f is a good start. Don’t let them get too hot or they’ll wilt, lose vitality and die. Colder temperatures will slow growth and are good for storage, but don’t freeze them.

Space - for best results, give your sprouts some room. Some sprouts can increase up to 30 times their size. Cramming them in a jar or overfilling a tray or bag will force them to compete for light and air, with inevitable casualties. Spread only a thin layer of seeds in trays, keep them mobile in bags and jars and remember they get bigger!

Light - most sprouts can’t use light in the first few days of growth, and many never need it. However, any that produce leaves will eventually need light to ‘green up’. Direct sunlight should be avoided unless it’s cold, as it can overheat your crop. Most sprouts will be fine if they get indirect natural light, there is no need to keep them dark.


Containers for growing sprouts

Jars - traditionally used for sprouting, free and easy to find, however they are far from ideal. Use them for sprouts that don’t need light, as sprouts in the middle rarely get enough. Avoid overfilling them to counter bad drainage and poor air circulation and for the same reason don’t use a lid, cover the top in a piece of muslin instead and invert jar to drain. Removing seed hulls can be a problem.

Trays - the best way of growing light seeking sprouts. They have a large surface area to soak up more light, can be stacked easily to save space, and most importantly, allow the sprouts to grow naturally; upwards. This allows several croppings of the more and less vigorous plants so all can be harvested at their nutritional peak. Cover the bottom of the tray with a thin layer of soaked seeds. Make sure it is at least 2 inches high and has drainage holes smaller than the seeds. Any sort of tray can be used ,but if the roots have something to attach to the sprouts will do better and are easier to rinse, drain and clear hulls from. Use a bamboo basket or put mesh in the bottom of a tray, which can be sized for different seeds. Clean with a stiff brush, leave to dry, brush again and try not to be a perfectionist!

To give the sprouts the best conditions it is a good idea to put them in a mini greenhouse which raises and regulates temperature and slows water loss. A clear plastic bag will do, although a custom built one allows for more efficient use of space. Remember to leave enough room inside for air.

Bags - best for beans and grains which don’t need light. They allow air to the sprouts, are impossible to break, take up less space  than jars and are easier to rinse and drain. Just dip and hang!

Make drawstring bags of any material that allows water and air to move freely but holds the sprouts, the best is hemp or linen as they still breathe when wet and don’t dry their contents too quickly. Put pre-soaked seeds into a moistened bag, dip in rinse water for a minute and hang to drain away from drafts. On each subsequent rinsing move the sprouts around in the bag to stop them rooting into the fabric. Grains and beans expand by about 3 times from dry, so don’t overfill it.



What to sprout

 Sprouting Broccoli Seeds

Quoted by the American Cancer Society as containing "more of the enzyme sulforaphane which helps protect cells and prevents their genes from turning into cancer". Also a rich source of antioxidants.

They take a little longer to sprout (like onion sprouts) and require optimal conditions and cooler climates. So on a hot summers day your broccoli sprouts might not like the heat so much. Right now, it is the perfect time inside where I live.

These sprouts are more expensive than other sprout seeds, because of their unique health properties.  However, when you think about the pounds of sprouts one pound of seeds yields, they are way worth the extra cost.

They have a taste that is amazing with a nutty, cheesy like flavor. When you have broccoli sprouts in your blood it seems like there's no going back.

They are great to add to healthy cooked recipes to provide enzymes, nutrition and add a crunch when sprinkled over a hot meal. In the morning, I add them to juicing recipes to get their concentrated health benefits. Or try them for lunch in a broccoli super sprout salad with mung bean sprouts and other greens.

Health Benefits of Sprouted Broccoli Seeds

The broccoli sprout is a great source of antioxidants, as we discussed on our super sprouts page, stimulating the body’s immune system to deactivate free radicals. For this reason, these sprouts became popular in the 1990's when researchers from Johns Hopkins University isolated a cancer fighting phytochemical in broccoli called glucoraphanin, which makes sulforaphane glucosinolate or SGS.

With further study in 1997, it was revealed that SGS is 20 times higher in three to four day old broccoli sprouts as oppose to broccoli as it matures. It is suggested by current studies that Sulforaphane in broccoli sprouts can be helpful for:

  • Carcinogen detoxification
  • Stomach cancer
  • Inhibiting tumor progression and activity
  • Many other forms of cancer

In addition, studies were conducted by the following institutions:

  • Tokyo University of Agriculture & Technology - decreases cholesterol levels.
  • University of Saskatchewan in Saskatoon, Canada - improves high blood pressure.
  • Johns Hopkins University - protects against macular degeneration.
  • Johns Hopkins University - decreases vascular disease in diabetics

I'm not stating that broccoli sprouts are going to cure any disease, but scientific evidence sure points in their favor. I certainly wouldn't exclude this sprout in your "sprout growing adventures."

Remember, broccoli seeds take slightly longer to sprout, unlike fenugreek seeds, but they are worth the wait


Alfalfa sprouts

Alfalfa means ‘father of all foods’ in Arabic, a lovely mild taste means you can’t grow enough. The seeds are sensitive to heat, ready in 7 days).

Alfalfa, as the name in Arabic signifies, is the king of all sprouts. Grown as a plant, its roots are known to burrow as much as 12 meters into the subsoil to bring up valuable trace minerals of which manganese is especially important to health and digestion; it is a vital component of human insulin. Apart from minerals, alfalfa is also a rich source of vitamins A,B,C,E and K and amino acids. Sesame seeds are another good source of nourishment. They contain all the essential amino acids in their 20 per cent protein content and higher concentration of calcium than does milk. They are high in lecithin, unsaturated fats, vitamin E and vitamin B complex, besides other live nutrients.


Beetroot: Sprouting Seeds

Beetroot sprouts have a light earthy taste, just a touch different and neutral in combination with other vegetables. It is the fantastic colour that that makes all the difference on your plate. They can be used raw or cooked to decorate salads, toast dishes and other snacks or stir fries.

Beetroot sprouting seeds are similar to the Mung bean in the sense that you can grow in the light or dark to produce two very different tasting varieties of sprouting seed.
  Rich in vitamins, amino acids and mineral salts, they are easy to digest and have a low calorie content. Eaten raw, they maintain all of their nutrient value. Pre-soak seeds for best results, the sprouts will be ready in around 6 to 8 days.       

Sprouting the Seeds:

Put seeds into a bowl or into your sprouter. Add 2 to 3 times as much cool (16°C/60°F) water. Mix seeds up to assure even water contact and soak for 6-12 hours.
Empty the seeds into your sprouter (if necessary) and drain off the soak water, then rinse again and drain thoroughly.

Set your sprouter anywhere out of direct sunlight and at room temperature (21°C/70°F is optimal) between rinses. Rinse and drain again every 8 to 12 hours for 3 days.

Note: Brassicas tend to float. Try to sink those that do by knocking them down with your fingers. Most of those floating seeds will sink during the hours they are soaking.


On the fourth day if you've been keeping them away from light, move them into some light. Avoid direct sun as it can cook your sprouts. Indirect sunlight is best, but you will be amazed at how little light sprouts require to green up.
Continue to rinse and drain every 8 to 12 hours.
This is where your sprouts do their growing. Your sprouts will be done during day 5 or 6.The majority will have open leaves which will be green if you exposed them to light.

These wonderful little Brassica plants have a unique root structure. Brassicas will show microscopic roots starting around day 3. They are called root hairs and are most visible just before rinsing when the sprouts are at their driest. When you rinse the root hairs will collapse back against the main root. Many people make the mistake of thinking these root hairs are mold, but they are not


Before your final Rinse remove the seed hulls. Brassica sprout hulls are quite large (relative to the seed and sprout) and they hold a lot of water (which can dramatically lessen the shelf life of your sprouts), so we remove them

Transfer the sprouts to a big (at least 3 to 4 times the volume of your sprouter) pot or bowl, fill with cool water, loosen the sprout mass and agitate with your hand. Skim the hulls off the surface. Return the sprouts to your sprouter for their rinse and drain. Your sprouts are done 8 to 12 hours after your final rinse.


After the de-hulling and the final rinse, drain very thoroughly and let the sprouts dry a little. If we minimize the surface moisture of the sprouts they store much better in refrigeration, so either let them sit for 8 to 12 hours or use a salad spinner to dry the sprouts after their final rinse and skip the final 8 to12 hour wait, instead going directly to refrigeration.


Transfer the sprout crop to a glass container or the sealed container of your choice.

Wheatgrass - (see more: Wheatgrass ) is the young grass grown from wheat. It's use dates back to biblical times and is mentioned often in the "Dead Sea Scrolls". One of the best sources of chlorophyll and pure sunlight energy. Wheatgrass is grown on soil in trays, cut and juiced when mature. It is one of the greatest known sprouts for detoxing the body and purifying the liver.


Fenugreek sprouts

Are a wonderful aromatic sprout, which has the scent similar to that of maple syrup. It's seeds are used as a popular spice in Indian food. Fenugreek sprouts aid in digestion and is noted for it's lymph cleansing qualities and benefits to female breast health. Fenugreek – Tall and bitter, prefers cool temperatures. Mix with milder sprouts to tone it down, ready in 9 days.

What is fenugreek? Fenugreek sprouts and leaves come from a small seed that can be ground down and used as a spice. It is native to the Middle East and a common seasoning added to curries in East Indian cuisine.

If you are new to sprouting you may not be familiar with this popular seed that can also be sprouted as a super sprout with many beneficial health attributes. In fact, it is right up there with broccoli sprouts when it comes to the most medicinal sprout seed.

Fenugreek is actually not a seed but a legume and is part of the Facacae family. It is a wonderful tasting sprout that is slightly spicy and bitter with a strong smelling aroma, much like that of maple syrup. Interestingly enough, fenugreek is actually used in the commercial food industry to create an artificially flavored maple taste.

Fenugreek is a great sprout to make if you are just learning how to sprout because they are relatively easy to grow, like mung bean sprouts, and can take about 3 days until they are ready to eat. It depends how you like them though. Some people prefer to eat them just after the sprout pops from the seed, but I will discuss more on that at the end of this page.


      What is Fenugreek Good For?

  • Eliminating excess mucus from the body
  • Maintaining breast health
  • Reducing inflammation
  • Detoxifying the lymph and blood
  • Increasing testosterone, beneficial for counteracting excess estrogen's
  • Increasing hair growth
  • Supporting milk production when breast feeding
  • Reducing weight
  • Breast enlargement
  • Digestive ailments, like IBS and ulcers
  • Menopausal aid for hot flashes
  • Naturally lowers cholesterol
  • Stabilizes blood sugar

Fenugreek Sprouts for Women's Health:

Fenugreek and its sprouts are particularly good for women in many regards. For one, they are an exceptional sprout for breast health. They are known to be extremely beneficial for lactating women who are breastfeeding because they improve the production of breast milk. In addition, fenugreek is said increase breast size with stories going way back in traditional folklore. As the age old poem goes:

"A gorgeous sprout does fenugreek grow.
Soak it - then sprout it. It is bitter though.
New fame has it these days - with women - no jest,
Fen-U-Greek they say - does augment one's chest."


The benefits of fenugreek, however, are excellent for:

Breast health in general,helping to relieve tenderness associated with PMS or menopause.

Also, as I will later discuss below, fenugreek sprouts are a lymph cleanser and the breasts are intimately connected to this major system of the body.

Flushing the breast's lymph nodes periodically by consuming the sprouts of fenugreek is a great way to promote healthy breast tissue.

Women going through menopause are also said to benefit from fenugreek, which aids in episodes of hot flashes.

 Caution: Avoid if pregnant. Studies reveal that fenugreek may stimulate uterine contractions in some women.

Fenugreek Sprouts: Lymphatic Cleanser

Fenugreek, unlike any other sprout, helps to induce sweating and perspiration by activating the lymphatic system. It is a diaphoretic, which helps to clean and detoxify this important system of the body that also carries oxygen and nutrients from your blood to your cells. Moving the lymph filters wastes and helps kill pathogens. Many people have a stagnant lymphatic system, especially if you don't get regular exercise. On average there is 3 times more lymph fluid than blood in the body. Fenugreek sprouts open up the pores of the skin and move this fluid, excreting wastes and proteins through perspiration and the urine.

You know the sprouts are working when you start to smell like maple syrup, which will excrete through your under arms, genitals and urine. This is a good sign!! It really just takes a small handful of sprouts for a few days in a row to do the job. My problem is that I love them so much I tend to eat too many at once.

The fenugreek fragrance becomes especially aromatic after intensive exercise. The two are a great combination actually if you really want to clean out.

Mucus Solvent and Anti-Inflammatory

Fenugreek seeds are antiseptic and warming. It also has expectorant qualities and is used to ease coughs and sore throat. Fenugreek tea is used as a Blood builder and cleanser. 

These sprouts are also excellent for excess mucus or inflammation in the body because they are an expectorant, which helps to dissolve flem build up yet soothes inflamed tissue. It is a powerful antioxidant immune system, protecting against sickness and disease. It's mucilaginous and demulcent properties help to clear out congested lungs by softening build up and then dissolving accumulated cellular toxins. Fenugreek sprouts are good to eat for colds and flues, but I recommend you use it as a preventative before such conditions arise. 

Fenugreek It is a very incredible sprout that can rejuvenate and cleanse the body like no other sprout. In traditional folklore the seeds where described to cure "every ailment under the sun." It is exception for conditions like IBS, constipation, inflammation and bronchial concerns.

Helps with Diabetes and Heart Disorders

Fenugreek and the sprouted seeds have been studied to regulate insulin levels and slow down the rate of blood sugar absorption. People with Type II diabetes have been shown to have low levels of sugar in their blood after consuming fenugreek daily for up to 6 months. Thus, it is considered helpful in controlling diabetes.

For those with heart conditions associated with high cholesterol fenugreek sprouts naturally lower cholesterol. It contains lecithin and coenzyme Q10, which supports healthy cholesterol levels and increases HDL (high-density lipoprotein).

Good for Weight Loss

Fenugreek is rich in galactomannan, a polysaccharide that helps to give you a feeling of fullness and also has effects as an anti-inflammatory. This polysaccharide component is actually extracted to create supplements for weight loss.

Fenugreek sprouts also contain:

Whole fenugreek seeds have no aroma but once ground, they release flavor and sharp, spicy aroma. These seeds are very high in protein. 3.5 ounces (100 gms) of uncooked seeds supply 23 gms of protein. This is almost equivalent to the amount of protein found in a 3 -3.5 ounces serving of meat, fish or poultry.  

  • Lecithin
  • Co-enzyme Q10
  • Linoleic acid 33.7%
  • Linolenic acid 13.8%
  • Mucilage 30%
  • Lysine and isoleucine
  • Folic acid
  • 30% protein
  • Choline

How to Grow Fenugreek Sprouts

Many people prefer to eat fenugreek sprouts when they are small, with or without leaves, or before their leaves turn green. This is usually around day 3-4 of sprouting. I really like to eat them around day 5 or 6 after greening them slightly in indirect sunlight. This causes photosynthesis to occur allowing the leaves to take in the sunlight energy.  There is just a slight difference in taste, they become a little bit more pungent, but also contain chlorophyll. It is up to up however, you must experiment with what you like flavor wise.

Learn how to sprout and blend fenugreek seeds with other varieties. See our sprouting guide for more on specific measurements for sprouting the seeds. Remember to always let your sprouts drain for at least 8 hours before placing them in the fridge in a glass jar with a lid.

These sprouts are grown via the jar sprouting method as opposed to tray sprouting. Although, you can grow them like wheatgrass, growing the young leaves of fenugreek as opposed to just the sprouts. The leaves taste a bit like celery and are slightly more bitter.


Onion sprouts

Onion sprouts have a flavor comparable to onions, but better. These long green mini-scallions make a delicious addition to any sprout salad combo. They take longer to grow, but are worth the wait!

Super sprouting black onion seeds for onion sprouts has been a recent event in our super-food kitchen. After our rediscovery of broccoli sprouts, we decided to grow a couple jars of just plain onion sprouts instead of mixing them with other sprout seeds. The results were a very beautiful jar packed with tiny miniature scallions.

These dainty, long sprouts are so adorable, bursting
forth from their tiny black seeds, they are quite the sight to behold. They are officially my favorite looking sprout! They are also VERY tasty. They have a sweet, nutty onion flavor that is not overpowering, like onion can be, and they don't give you "onion breath", like mature onions do, or make you cry.

I have had the unpleasant experience of eating too many. They were so good I decided to eat half a jar full, which was about 2 1/2 cups of sprouts... basically an onion sprout salad. They gave me the same hot, acidic effect as eating too many raw onions. So, I now eat them in smaller quantities. But, because they are so flavorful, you really just need a small handful.

Sprouting Black Onion Seeds

Onion sprouts are the micro shoots of an onion plant and do not grow roots like other sprout varieties. Allium is the Latin name for the plant family that includes garlic, leek and onions. Alliums grow slower than other sprouts, sometimes taking 10-15 days to mature into an edible sprout because of their slow germination process. But be patient, they are worth the wait!

How To Sprout:

  1. Add 4T of seeds per quart mason jar.
  2. Rinse your seeds in filtered water.
  3. Soak overnight in water.
  4. Strain and rinse.
  5. Place jar tilted to the side in a container to catch any draining water and ensure air flow.
  6. Continue to rinse 1-2 times daily.
  7. Place in a sun lit window when greening your onion sprouts.
  8. It will take about 10-15 days before you get sprouts.

Tip: Because these sprouts can not be de-hulled, when you let them grow over an inch the black seeds will become more tender.

If you are a serious sprouter, onion sprouts are an essential sprout to include when blending seed mixes. It just takes a little bit of these black onion seeds to round out the flavor of your favorite sprout salad blends.

You will, however, need to sprout them for about 5 days before adding them to other sprout mixes because they take a little longer to germinate.

The black onion seeds themselves are very dignified and dark, like all of the Allium seed family. Sometimes they are hard to find from organic sources. So, just in case you need to buy conventional black onion seed, know that the use of chemicals on these seeds is very minimal. You just need to make sure they are coming from a non - GMO seed source. Onion seeds can take farmers years to establish, so for this reason they can be somewhat expensive when compared to other super sprouts.

For black onion seed storage, it is good to store them in the freezer if you don't plan to use them within a year or so.

Onion Sprouts - Nutritional Value:

Onion sprouts are very nutritious being high in minerals and vitamins A, B, C, E and are 20% protein.

They contain:

  • calcium
  • chlorophyll
  • iron
  • magnesium
  • niacin
  • phosphorus
  • potassium
  • amino acids
They are super yummy with salads, raw food meals, soups or atop seed cheese, sprouted grain bread and raw crackers.


Sunflower greens

One of the best super sprouts for minerals and quantity. Yielding thick, dense, tasty leaves, these sprout greens are sprouting up in kitchens across the globe. Sunflower is a gourmet taste delight grown from small, black, un-hulled sunflower seeds. They are a great source of lecithin which helps to break down amino acids. Sunflower (in shell) – sprout black ones as the shells fall off more easily and rinse well as they are prone to mould. As buckwheat, soak long and use a larger mesh, they get big! Ready in 10 days.

Clover sprouts - similar in look and taste to that of Alfalfa, Clover sprout has blood tonic properties and is a great sprout for women, relieving hot flashes and menopausal symptoms. Clover (red) – like alfalfa but sharper taste and bigger leaves, ready in 6 days.

Pea shoots - grown from any pea seed, these tasty sweet shoots are a must in sprout recipes where tender, robust greens are desired.


Radish sprouts -

Radish sprouts have dark green leaves with a touch of red, this sprout has a wonderful peppery taste. Radish is particularly high in antioxidants.


Buckwheat greens -

These beautiful tender greens can be added to a salad or used in replacement of the lettuce itself. A great texture and flavor, buckwheat is grown from the un-hulled dark buckwheat seeds, sprouted and grown on soil or hydrophonically. Buckwheat – actually a herb, likes light, warmth and wet. Needs to soak for 12 hours and a larger mesh or holes to root into than normal, use black unhulled seeds. The hulls are susceptible to mould so rinse well, ready in 10 days.

Lentil Sprouts - can be germinated from any size or color lentil available, adding a nice pigment and high protein source to all sprout recipes and a delicious addition to the raw food diet.

Cress - also called "pepper grass", has a super spicy flavor similar to radish sprouts. It is a common addition to sandwiches in the United Kingdom, where it is grown and sold on flats year round. It is very similar in taste   to that of wild watercress.

Garlicexpensive, but just as good as the bulb for health and taste, but with less odorous after effects. Seed jackets don’t come off easily, just eat them! The first week will see little growth, ready in 12 days.

Mustard as you’d expect this tiny sprout is hot. Use the black type as it’s easier to grow. Too hot for mass consumption, better for spicing up other meals, ready in 6 days.

Radish hot, rinse well, ready in 6 days.

Sunflower (in shell) – sprout black ones as the shells fall off more easily and rinse well as they are prone to mould. As buckwheat, soak long and use a larger mesh, they get big! Ready in 10 days.

 p u l s e s,   g r a i n s ,   n u t s    a n d    b e a n s

Best grown in bags, most of these sprouts are ready in 3 to 5 days. Sprouted beans and grains should be used as you would unsprouted, but with less cooking. Although sprouting increases nutrients and digestibility they are still essentially raw and eating large quantities regularly without cooking is not recommended. Smaller beans are easier to digest and can be eaten raw especially if you grow them long, light cooking is still advised for regular, mass consumption.


Mung bean sprouts

 Mung sprouts - sprouted from the green mung bean are a tasty treat to add to many recipes. Mung bean sprouts are commonly germinated as the crunchy, long, white sprouts, or the sprouted pea-like legumes with a dense texture and savory flavor. Rich in amino acids they are one of the most popular super sprouts in the world.

If you've never had mung bean sprouts your in for a real treat. These crunchy, yet juicy tasting little legumes are the perfect protein food to add to many super-food meals. Because they are sprouted, they have the stored super-potent energy ready to sprout another mung bean plant. That means that we get that energy when we eat them!

Many beans are hard as a rock, so you either need to cook them or sprout them. 

I find that the smaller the bean, the more I like it when it is sprouted rather than cooked. Bigger legumes like garbanzo, I prefer cooked rather than sprouted raw. Some people can handle them, but for me they just cause digestive troubles. 

They are so adorable looking, they remind me of tiny little pollywags ready to hatch. I've been enjoying the instant energy buzz every time I eat them. And they always seem to digest VERY well, even when combine with nuts and seeds. I ate the on nut meat tacos last night.... super yum! 

Sprouting Mung Beans:

  • 3/4C dried green mung bean
  • Soak in a quart jar for 12 hours
  • Strain with a sprout lid
  • Continue the rinsing process every day
  • They will be ready in about 2-3 days at 70 degrees
  • It is good to try to remove some of the green hulls by soaking them in water and allowing the hulls to float to the top. Then you can skim them off easily. Otherwise, they are fine to eat and just add a little more fiber.

    When your mung bean sprouts are ready, they will have 1/4-1/2 inch roots coming out of their green bean body.

    One other thing you can do with your mung sprouts is dehydrate them, so you get a crunchy nut snack to munch on. They are delicious this way with a salt and some herbs and spices. Of course, dehydration will deplete the nutrients a little, but they will still retain a lot more than snacks, like popcorn, for example.

    Sprouted Green Mung Bean Nutrition

    Mung bean sprouts contain about 20% protein, with other vitamins like Calcium, Iron, Magnesium, Potassium, Amino Acids, and Vit A, B, C and E.

    They are a protein-rich food, as far as sprouts go, and a great way to get more protein into your diet, especially if you are mostly eating a vegan diet. They are also easy to add to many savory dishes because they seem to go with everything!


Adzuki cousin of the mung bean, crispy, use in salads sparingly, ready in 5 days.

Barleygrows about 2 to 3 times the length of the grain, better cooked, ready in 2 to 5 days.

Chickpeacook, makes good sprouted humus, ready in 4 days.

Lentil very easy to grow, steam them or eat sparingly on salads, ready in 5 days.

Kamut this ancient grain is more nutritious and used the same way as wheat if you can find it. Sprout till the shoots are half the size of the berry, 4 days.

Oats use oat groats, you can eat sprouts raw, but better cooked, sweet. Ready in 3-5 days.

Pea (green) – like lentils, but bigger and needs cooking, ready in 5 days.

Wheat – sprout this and use it to make sprouted breads, ready in 3-5 days.

Try sprouted grain in our sprouted grain bread recipe for a great version of Essene bread that, unlike traditional bread, is packed with potent energy.


  Goji Berries

       super food sprouts



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