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Got Sprouts?
They're not only good for you, but they taste good,
too. Sprouts are also a great source of vitamins,
fiber, protein, anti-oxidants, and enzymes. A sprout
is produced when a seed starts growing into a
vegetable. Sprouts can grow from the seeds of
vegetables, from grains such as buckwheat, and from
beans. While Mung beans are perhaps the most common
source of sprouts, you can also obtain good results
from lentils, soybeans and chickpeas just to name a
few. Sprouts can be grown almost anywhere and the best part
is you only need a few basic supplies to get started.
By following a few simple steps, you can receive a
continual supply of nutritious sprouts. While there are several commercial products available
to cultivate sprouts, here are some of the easiest
methods to help you get started. - Growing Sprouts in Flower Pots - 1. Start with a clean clay or plastic flower pot. Make
sure there is a hole in the bottom of the pot to ensure
good drainage. Then place a piece of cheesecloth or
muslin in the bottom of the pot over the hole so that
the seeds/beans cannot fall out. 2. Next, soak the seeds or beans overnight and then
put them in the pot. Remove any that are broken or
damaged. Cover the plant pot with a dish. 3. Once a day, hold the pot under running water for a
few minutes. This is to soak the seeds/beans
thoroughly. 4. Once the sprouts begin to show, remove the dish and
cover the pot with a piece of clear plastic wrap to let
in the light. Place the sprouting pot near a window
that allows daylight but is not in direct sunlight. - Growing the Sprouts in Trays - 1. Soak the seeds or beans overnight. Remove any that
are broken or damaged before you begin the sprouting
process. 2. Select a low, flat dish (like a pie plate) or tray.
You can purchase growing trays wherever planting
supplies are sold. 3. Next, spread out a 2-inch layer of soil and then
sprinkle the soaked seeds or beans on top of the soil. 4. Cover the seeds/beans with four layers of damp
newspaper. 5. Cover the top of the tray with clear plastic wrap. 6. When the sprouts start to lift the plastic cover,
(usually about three days) remove the newspaper. 7. Place the tray in a window so that the light can
turn the sprouts green. You will need a space to place
the sprouting tray that receives daylight but is not in
direct sunlight. 8. Because the thin layer of soil dries out quickly,
water twice each day. 9. After about 8-10 days, you will have sprouts tall
enough to harvest. - Growing Sprouts in a Jar - 1. Soak the seeds, grains, or beans in lukewarm water
overnight in a wide-mouth glass jar. Remove any that
are broken or damaged before you begin the sprouting
process. (Sprouting increases the seed volume.
4-tablespoons will be sufficient for a quart size
container.) 2. In the morning, pour off the water in the jar and
rinse the seeds/beans thoroughly. 3. Place a piece of cheesecloth or muslin over the
mouth of the jar. Use a rubber band to hold the
material securely in place. This makes rinsing easier. 4. To keep the sprouts constantly damp, repeat the
rinsing 2-3 times a day. Remember to drain any excess
water because the sprouts should not stand in water. 5. Keep the jar away from the light for the first few
days. 6. When the seeds/beans begin to sprout, (usually
about the forth day) move the jar into the light to
activate the chlorophyll and turn the sprouts green. - Harvesting and Storing the Sprouts - Newly germinated grain, seed, and sprouts, increase in
food value in the very first period of growth. Grains
should be harvested and eaten from when they are six
days old until they are 4-5 inches tall. To harvest,
just take your kitchen scissors and cut what you need. Sprouts from beans, peas, etc., are ready earlier and
can be eaten when they are 3-6 days old, depending on
the type of sprout. For spouts grown in no soil or in
seed trays, you can harvest the green "grass" when it
starts to grow. Sprouts, from grain sown in jars, are
ready sooner and are edible even before they turn
green. Seeds sown in soil take a little longer. If necessary, wash the sprouts thoroughly to remove the
seed coat. Sprouts need to be stored in the
refrigerator once they are ready to eat. Put the
sprouts in tight sealing bags, and they will remain
flavorful and crisp for one to two weeks. Rinsing the
sprouts daily under cold water can extend their life. Sprouts may be frozen by blanching them over steam for
three minutes and then cooling them in ice water. Drain
them and pack into freezer containers. By growing your own sprouts, you will save yourself
money because it is less expensive to buy sprout seeds
and grow and harvest the sprouts yourself than it is
to buy the sprouts from a market. Sprouting at home
takes only a few minutes a day, and can produce a good
part of your daily requirements of the nutrients you
need from fresh produce. The hassles are minor, the
costs are low, and the freshness is wonderful. Pia Nutro operates http://www.forvegetables.com
She has studied nutrition and understands the
importance of vegetables in the diet. Visit
http://www.forvegetables.com often for up to
date information on vegetables.
MORE RESOURCES:
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Six National Nutrition Awards to Be Presented May 18Newswise (press release)Six national awards recognizing special achievement in sports nutrition will be presented on the evening of May 18 by the Collegiate & Professional Sports Dietitians Association (CPSDA) to three sports registered dietitians (Sports RDs), ...and more » |
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VIDEO: AMS Installs School Nutrition UpgradesPatch.comBy Robert Michaelson Danielle Collins talk school nutrition and technology upgrades. Amherst Middle School has upgraded both their school nutrition and technology with the installation of three new televisions in the cafeteria. |
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