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Have you heard of sprouting? Maybe you’re already a master, but if you’re like me a little sprouting 101 is always needed when getting my nutrition learn on.
What is sprouting?
Soaking and sprouting grains, nuts, seeds and legumes is ideal for anyone consuming them. Sprouting 1) activates enzymes 2)increases nutrient content 3) neutralizes phytic acid, an anti-nutrient that binds to mineral content making them more easily absorbed. Sprouting increases the vitamin B and protein content, while decreasing the starches, making it lower glycemic and more ideal for those with blood sugar issues, such as diabetics. Soaking and sprouting are an easy way to incorporate more wholesomeness into our whole food diet.
How to Sprout:
1. Start with clean grain, so take care in sorting through it to make sure all pebbles and grains with poor appearance are adequately removed.
2. Rinse grains thoroughly.
3. Add grain to a ceramic or stainless steel crock, pouring filtered water over the grain until the grain is completely submersed under several inches of water.
4. Soak the grains overnight in warm water.
5. In the morning, pour the grains into a fine mesh sieve and rinse them well.
6. Throughout the day, rinse the grains multiple times taking care to stir them so all grains are rinsed evenly.
7. Continue rinsing the grains for two to three days until the grains have sprouted to your liking.
8. Rinse the grains one last time, drain them and either refrigerate them or dehydrate them to grind into flour.
When using your grains, it’s important to remember that cooking them does destroy some of the nutrient content, but they’re still far easier to digest. That said, I recommend that my clients soak all grains, nuts, seeds and legumes (except quinoa, buckwheat and lentils) for at least 15 minutes before cooking. Just soaking your grains greatly decreases the anti-nutrients I described above, again making them far more digestible. I also recommend buying sprouted grains, lentils, etc whenever possible. Ezekiel makes great sprouted bread, tortillas and cereals. TruRoots makes many wonderful organic sprouted grains and legumes as well. Good On Ya Bars are made with sprouted grains and are my favorite bar.
Have you tried soaking or sprouting? Do you have a favorite sprouted brand? Please comment below and share this article!
Source: Nourishing Traditions
Melissa Schollaert is a Holistic Health & Nutrition Counselor and founder of Real Nutritious Living. Helping others achieve their health goals to attain their healthiest, happiest life is her greatest ambition.