How to Sprout

Sprouts are one of the easiest vegetables to grow and require almost no space or equipment. In addition to being cheap and tasty, sprouts are one of the most nutrient dense foods you can eat. Many types of sprouts are high in antioxidants, vitamins C, A, B, and contain minerals such as copper, zinc, and manganese. Sprouts can be used in many dishes such as soups, smoothies, and even yogurt!

To get started you will need a large mason jar, a mix of sprouting seeds (easily found on Amazon), a rubber band, and a piece of cheese cloth. Then follow the steps below!

1. Take 3 tablespoons of seeds and add them to the mason jar. Cover the seeds with 2-3 cups of water and allow to soak for 6-12 hours.
2. With the cheesecloth covering the opening of the jar (secured with a rubber band), pour out the water. The cheesecloth should prevent any seeds from escaping the jar.
3. Rinse the seeds thoroughly 2-3 times with water and then drain the water thoroughly. Roll the jar to distribute the seeds.
4. Place the jar at an angle (cheesecloth side facing down to allow excess water to drain) in a bowl, with the seeds distributed throughout the jar. Place in a dark place.
5. Repeat steps 3 and 4 every 12 hours until little sprouts start to form.
6. Once most of the seeds have sprouted, place the jar in sunlight until the sprouts gain some color.
7. Then store in the fridge until you’re ready to use.

Credit: Institute for Integrative Nutrition


Sprout Filled Cabbage Rolls

This recipe is a unique take on traditional cabbage rolls but is nutritious and delicious. Give it a try and let us know what you think!

Ingredients:
1 portion of red cabbage
1 portion of sprouts
1/5 cup (125 mL) vegetable stock
1 clove of garlic
Fresh ginger
Chili powder
Salt and pepper

Preparation:
Blanch the cabbage leaves briefly in boiling salted water and cool in ice-cold water (to preserve the color). Peel the ginger, peel the garlic and chop both into small pieces. Heat a pan with some water, cook the garlic and ginger, for about 5 minutes. Add the sprouts and simmer for another 2 minutes. Season with salt, pepper and a little chili powder. Spread sprouts on cabbage leaves. Fold the long sides of the leaves over the filling and roll up the leaves from the narrow side. Cook the cabbage rolls on all sides in a hot pan, add in the vegetable stock and cook with the lid closed for about 10 to 15 minutes. Enjoy!

Carrot and Sprout Salad

If you are looking for a light and delicious salad packed full of nutrients and flavor we have the recipe for you!

Ingredients:
1 serving of fresh soybean sprouts
1 serving of carrots
1 pinch of curry powder
1 pinch of salt
1 pinch of freshly ground pepper
Balsamic vinegar

Preparation:
Wash, peel and grate carrots. Heat a pan with a little water and cook the soybean sprouts and the carrot briefly. Season with curry powder, salt, pepper and balsamic vinegar. Allow to cool and serve!

Tip: As an alternative this salad is also delicious raw or with a little bit of fresh chili.

How to Sprout

Sprouts are nutritional powerhouses that are one of the most nutrient dense foods on the planet, packed full of beneficial vitamins, enzymes, and fiber. Many people may not incorporate sprouts into their diet because they may not be familiar with them, sprouts can be hard to find in store, or can be very expensive. The wonderful thing about sprouts though is that they are cheap and simple to grow at home (it might even be easier than actual gardening). To learn how to sprout check out this infographic below and you will be on your way in no time!

Infographic: Metabolic Balance Australia and New Zealand

Asian Sprout-Leek Salad

Ingredients:
1 serving of bean sprouts
1 serving of leek
Spices: curry, salt, pepper
balsamic vinegar

Preparation:
Wash the bean sprouts. Clean the leek and remove the outer layer before slicing into fine rings. Heat a pan with a little water and sauté the bean sprouts and leek rings briefly. Season with curry powder, salt, pepper and vinegar, let it cool down and arrange it on a plate. Serve with crispy rye or wholegrain sourdough rye bread if you’d like and enjoy!

MB 03-03 - Lauch

Asian-Inspired Sprouts Recipe

We definitely love Asian inspired dishes! How do you like these wonderful spiced soy sprouts? 

Ingredients for 1 person:
1 serving soy sprouts (use for other sprouts as well)
150 g vegetables (carrots, snow peas or green beans, fresh chive)
1 serving mango
1 TBsp. coconut oil
70 ml vegetable stock
1 TBsp. organic apple cider vinegar
Spices:
1 clove of garlic
fresh ginger
1 chili pepper
salt and fresh ground pepper
coriander leaves

Preparation:
Wash, peel and slice the carrot. Rinse the green beans (snow peas) and chop into bite size. Rinse the chives and cut. Rinse the sprouts with cold water and allow to drain. Peel the garlic and ginger and chop finely.
Wash chili, remove seeds and slice finely. Mix vegetable broth with the vinegar and fresh ground pepper.
Heat a wok with the coconut oil and sauté the chili, garlic and ginger, stirring continuously. Add the carrot slices (if you used green beans they need longer to cook, thus, add together with carrots), then sauté the snow peas, chives and last add the sprouts briefly and deglaze. Allow to simmer at medium heat for about six minutes.
Peel the mango, remove the fruit flesh and cut into cubes. Wash the coriander leaves, shake to drain and chop finely. Add the mango and coriander leaves to the vegetables. 

Enjoy!MB 01-16 - Sprossen