Survival Sprouting

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Survival Sprouting For Vitamins and Health

Solutions From Science: Survival Sprouting

Introduction: Survival sprouting -------------------------------------------------------------3Chapter One: Sprouting 101 ------------------------------------------------------------------8Chapter Two: Safely Sprouting ---------------------------------------------------------------13Chapter Three: Sprout Seeds Overview ---------------------------------------------------21

Alfalfa Seed ------------------------------------------------------------------------------------------ 22Amaranth Seed ------------------------------------------------------------------------------------- 23Adzuki Beans ---------------------------------------------------------------------------------------- 24Barley Seed ------------------------------------------------------------------------------------------ 25Black-eyed Peas ------------------------------------------------------------------------------------- 26Broccoli Sprout -------------------------------------------------------------------------------------- 27Brown Mustard ------------------------------------------------------------------------------------- 28Buckwheat Seed ------------------------------------------------------------------------------------ 29Chinese Cabbage ----------------------------------------------------------------------------------- 30Clover Sprout Seed --------------------------------------------------------------------------------- 31Fenugreek -------------------------------------------------------------------------------------------- 32Garbanzo Beans ------------------------------------------------------------------------------------ 33Lentil Seed ------------------------------------------------------------------------------------------- 34Green Pea -------------------------------------------------------------------------------------------- 35Mung Bean ------------------------------------------------------------------------------------------- 36Quinoa ------------------------------------------------------------------------------------------------ 37Radish Seed ------------------------------------------------------------------------------------------ 38Wheat ------------------------------------------------------------------------------------------------ 39

Chapter Four: The Next Generation of Sprouts ------------------------------------------40Wheat ------------------------------------------------------------------------------------------------- 41Peas ---------------------------------------------------------------------------------------------------- 43Barley ------------------------------------------------------------------------------------------------- 44Alfalfa ------------------------------------------------------------------------------------------------- 45Mung bean ------------------------------------------------------------------------------------------- 46Lentils ------------------------------------------------------------------------------------------------- 47Radishes ---------------------------------------------------------------------------------------------- 48Broccoli ----------------------------------------------------------------------------------------------- 49Fenugreek -------------------------------------------------------------------------------------------- 50

Chapter Five: Sprout Recipes -----------------------------------------------------------------51Frequently Asked Questions ------------------------------------------------------------------54Important Information! ------------------------------------------------------------------------56

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Introduction: Survival sprouting

Why Everything You Know about Survival Food Preparation is Wrong

That might seem like an overstatement, but it’s not. You might remember reading about scurvy as a child, how sailors on long trips succumbed to the illness associated with thedeficiency of vitaminC. Sprouts recently factored into another round-the-globe sea-faring journey. (Read about it here: http://www.buzzle.com/articles/alfalfa-sprouts-nutrition-facts.html)

You might not have heard about the family thatinvented the “green smoothie,” a raw-foodists staple. The way they found it? After ten years of eating nothing but raw foods, (but not very many greens)they started having problems with their teeth and their hair started falling out. Even though they were eating fresh foods, they weren’t getting the essential vitamins found in greens. (Read about them here: http://www.rawfamily.com/about-the-raw-family)

Health problems caused by alack of vitamins would be a MAJOR problem if you were relying only on yourself for sustenance. With no doctors or dentists, no medicines and no bottle of vitamins, the only way you couldget the nutrients you neededwould beby growing them yourself.

But what if you don’t have room to grow a survival garden? What if your climate affords very little in the way of a growing season? What if your thumb isn’t the greenest? You still need something other than dehydrated food to keep you going. You need vitamins and enzymes found in living food. With a simple sprouting regimen that allowsyou to consume about a cup of sprouts a day, you wouldbe able to consume all of the vitamins and minerals that you needed to supplement your dehydrated food stash and keep you going. You would be vibrant and healthy instead of merely hanging on.

http://www.buzzle.com/articles/alfalfa-sprouts-nutrition-facts.html

http://www.buzzle.com/articles/alfalfa-sprouts-nutrition-facts.html

http://www.rawfamily.com/about-the-raw-family

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You can grow sprouts on your kitchen counter, above the refrigerator, on top of your cabinets, in your cabinets—really anywhere that you have a little bit of extra space. You can sprout yearround. In the dead of winter when everyone else you know is eating rehydrated food and dried beans, you can eat greens. Sprouts can be cooked with other foods, but they’re also perfect for eating raw—handy when you need to save energy. Sprouts are nature’s natural vitamins. They are essential to every survival prepper’s food supply.

When You Need Food, FAST!

Another advantage of sprouts is that you can produce healthy, nutritious, living food for yourself, fast. Some sprouts yield more growth than others (in the time that they can be eaten as sprouts). Some sprouts are high in protein, while others don’t provide as much protein, but they do provide essential nutrients, vitamins and minerals. The tradeoff is that things like lentils, mung beans and garbanzo beans (which are high in protein)are also large and bulky. They are good when you need food fast, but are best reserved for those times. Broccoli seeds, radish seeds, and mustard seeds all provide vitamins, nutrients, beneficial phytochemicals and antioxidants, but fewer calories. A survival sprout kit can, therefore, (depending upon its contents)provide an emergency source of subsistence calories for about a week AND the vitamins needed for up to a year. Most sprouts are ready to eat within two to four days. Additionally, if push came to shove, many of them could be boiled and eaten as a soup or porridge (lentils, garbanzos, beans).

Research-backed Health Information

There have been numerous research studies done about sprouts, their health benefits, and the techniques for successfully growing and consuming them. Here’s an overview of the most recent research and press coverage about the benefits of sprouting.

1. Dietary Sulforaphane-Rich Broccoli Sprouts Reduce Colonization and Attenuate Gastritis in Helicobacter pylori–Infected Mice and Humans: AkinoriYanaka and Jed W. Fahey, primary authors. Cancer Prevention ResearchApril 2009 2; 353

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This study examined the effect of broccoli sprouts in reducing gastric cancers in mice. Broccoli sprouts are rich in sulforaphane, an anti-cancer chemical compound that stimulates the production of enzymes in the body to detoxify cancer-causing substances. According to the study, daily intake of broccoli sprouts for two months reduced the colonization of Helicobacter pylori (the bacteria thought to be responsible for gastric ulcers and stomach cancer) in mice and improved the negative effects of infection associated with H. pylori infection in mice and humans. The ingestion of the sprouts enhanced the chemical protection of the intestinal mucosa (the lining of the intestine) against the bacterial stress from H. pylori.

2. From the International Food Technology article about the study:Broccoli Sprouts may Prevent Stomach Infection, Cancer, April 6, 2009.

This article further explained the testing methodology of the study published in Cancer Prevention Research. The researchers took 48 Japanese male and female volunteers who carried an H. pylori infection and randomly assigned them the task of eating either 70 grams of fresh broccoli sprouts a day for eight weeks, or an equivalent amount of alfalfa sprouts. Utilizing standard testing, they assessed blood, stool and breath samples at the beginning of the study, at four weeks in and at eight weeks. The researchers found significant reductions in H. pylori levels in the volunteers consuming broccoli sprouts, while they remained at the same level for those patients eating alfalfa sprouts. The researchers concluded that, since a reduction in H. pylori would seemingly lead to a reduction in stomach cancer, eating broccoli sprouts might help prevent stomach cancer.

3. Cruciferous Vegetable Feeding Alters UGT1A1 Activity: Diet- and Genotype-Dependent Changes in Serum Bilirubin in a Controlled Feeding Trial: Sandi L. Navarro and Sabrina Peterson, primary authors. Cancer Prevention ResearchApril 2009 Volume 2:345

This study examined the effects of cruciferous vegetables (such as broccoli, cabbage, radishes, kale, mustard greens) on the metabolism of carcinogens. The researchers used three test diets (what they called: single-dose cruciferous;

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double-dose cruciferous; and cruciferous plus apiaceous, or foods from the carrot family which would include carrots, parsley, celery and dill among others). They compared these three diets with a fruit and vegetable-free base diet and monitored their test subject for two weeks. Bilirubin (the substance that is the result of the breakdown of the hemoglobin of the blood and thus, responsible for jaundice) was much lower in the vegetable-containing diets compared to the vegetable and fruit-free base diet.

4. Alfalfa Sprouts and Disease Prevention: A News Extract from the Annual Review of Nutrition, Volume 17:353-381 1997,“Dietary Phytoestrogens” by Mindy S. Kurzer and Xia Xu

Phytoestrogens are dietary estrogens that come from nonsteroidal plant compounds. Because of their structural similarity to the human hormone estradiol, they can be used to induce the same type of effect as estrogen in the body. These phytoestrogens can have significant impact in the prevention of menopausal symptoms, osteoporosis, cancer and heart disease. Alfalfa sprouts, soybeans, clover, and oilseeds such as flax contain the greatest amount of these dietary phytoestrogens. While there are currently no dietary recommendations for individual phytoestrogens, increasing the consumption of plant foods such as alfalfa, clover, soybean, and flaxseed should be of great benefit.

5. “Broccoli compound targets key enzyme in late-stage cancer.” Women’s Health Weekly January 1, 2009. HighBeam Research. (October 10, 2010). http://www.highbeam.com/doc/1G1-191597175.html

According to a University of California, Berkley, study on rapidly advancing breast cancer, Indole-3-carbinol, an anti-cancer compound found in broccoli and cabbage, works by lowering the activity of the enzyme elastase which shortens a cellular chemical called cyclin E. Cyclin E is involved in controlling the cell cycle and in turn, the rate at which cancer cells replicate. Indole-3-carbinol prevents the elastase shortening of cyclin E, thereby arresting development of breast cancer cells.

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Links to Other Research Papers and Articles about Health Benefits of Sprouts

http://psa-rising.com/foodnews/2008/12/broccoli-compound-targets-key-enzyme-in-late-stage-cancer/http://www.naturalnews.com/024915_vegetables_cancer_cruciferous.htmlhttp://www.ncbi.nlm.nih.gov/pubmed/17177500http://www.mercola.com/article/diet/broccoli_sprouts.htm

Why grow your own sprouts?

When you search for medical information and studies about sprouting, you’ll see that many of the articles and abstracts reference food-borne illnesses carried by industrial and commercially produced sprouts. Sprouts are a wonderfully nutritious food, but one that ishealthier, safer and less expensive when you produce your own.Your sprouting techniques (soaking, rinsing, light regulation and temperature regulation) all impact the final product. It is better for you to know how your sprouts are grown, the source of your seeds, and how your sprouts are stored before you eat them.

http://psa-rising.com/foodnews/2008/12/broccoli-compound-targets-key-enzyme-in-late-stage-cancer/

http://psa-rising.com/foodnews/2008/12/broccoli-compound-targets-key-enzyme-in-late-stage-cancer/

http://www.naturalnews.com/024915_vegetables_cancer_cruciferous.html

http://www.ncbi.nlm.nih.gov/pubmed/17177500

http://www.mercola.com/article/diet/broccoli_sprouts.htm

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Chapter One: Sprouting 101

What is sprouting?

Sprouting is the practice of germinating many seeds from certain plants until they are about oneinch long and have just begun to photosynthesizeand turn green. Seeds contain tiny plants inside them which are waiting to “come to life”. (They’re actually alive, but they just aren’t doing much.) When seeds begin to sprout, they are little machines, using the carbohydrates stored in parts of the seed to burst into growth. From the time seeds begin to grow to the time you harvest and eat them as sprouts, they are at their most nutrient-dense per volume that the plant will ever be.

Sprouts can be eaten raw or can be cooked,although cooking does break down some of the enzymes, which are the reasons for eating sprouts in the first place. Sprouts can be baked into bread and blended into dips. (After all, hummus is un-sprouted garbanzo beans, but you can make it with sprouted beans.) Sprouts make great sandwich toppings and are tasty on salads. The most commonly recognized and used sprouts are bean sprouts and alfalfa sprouts, but there is a huge array of taste, texture and nutritional combinations available.

Sprouting in History

There is written evidence that Chinese physicians knew about sprouts and were prescribing them for the healing of many disorders over 5,000 years ago. The emperor at that time recommended the use of sprouts to alleviate many symptoms and ailments: bloating, loss of nerve sensation, muscle cramps, digestive disorders, and lung problems.

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During sixteenth century China, Li Shih Chen wrote about sprouts in Pen Ts’ao Kang Mu, a pharmaceutical book. Chen recommended sprouts for reducing inflammation, for their laxative effect, and for toning the body muscles.

The earliest recorded mention of the extraordinary food value of germinated seeds is in a book by the Emperor of China dated around 2939 BC. In the book of Daniel in the Bible, we read of sprouting. Even with their extensive history, it was many centuries before the West became aware of the nutritional values of these extraordinary plants.

From 1772 to 1775, Captain James Cook and his sailors had problems with scurvy (deficiency of vitamin C). On two- and three-year voyages, many of the sailors died; most were too sick to do the work necessary to keep a ship going. So Captain Cook, beginning in 1772, had his sailors eat limes, lemons, and a variety of sprouts. He also added fresh fruits and vegetables as he could and an ongoing plan for growing and eating sprouts was worked out. It was a breakthrough in the health of seagoing mariners.

During the crop failures, food shortages, and droughts that plagued India from1930 to 1941, thousands of people fell ill and died due to vitamin deficiency. A pilot program was started in 1940 to feed people an ounce of sprouted grain or chick peas each week. After four months of this plan, the scurvy problems went away.

Dr. Clive M. Mckay, a professor of nutrition at Cornell University, wrote an article during World War II that stirred up a lot of interest. The first statement in his article is as follows: “Wanted! A vegetable that will grow in any climate, will rival meat in nutritive value, will mature in 3 to 5 days, may be planted any day of the year, will require neither soil nor sunshine, will rival tomatoes in vitamin C, will be free of waste in preparation and can be cooked with little fuel and as quickly as a ... chop.”

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He was talking about sprouts. The amazing properties of sprouted soybeans had been the subject of considerable research by a team of nutritionists led by Dr. McKay. Other researchers took up the pursuit at the Universityof Pennsylvania, the University of Minnesota, Yale, and McGill. What they found was that sprouts keep the B-complex vitamins that are in the original seed.

What was more surprising with their findings was a big jump in vitamin A and an incredible amount of vitamin C above and beyond what was in the unsprouted seeds. While some protein was lost in the sprouting process, starches were converted to simple sugars, which made thesprouts easily digested.

Currently, sprouts are a staple food for vegetarians and raw foodists. Sprouts are high in proteins, enzymes, vitamins and minerals.

Types of Sprouts

Sprouting involves germinating seeds until they’ve just barely broken through their seed coats. You can sprout almost any type of edible seed, though some are easier to manage than others. The Survival Sprout Bank has been carefully calibrated to include a good balance of protein, vitamins, amino acids and minerals. All sprouts have living enzymes that help your body break down foods into their usable building-block components. They also have more bio-available forms of vitamins than supplements, powders or dehydrated food.

You can loosely categorize sprouts into threecategories: greens, protein, and fiber. (Every sprout has some of each, but for utility purposes, some sprouts are higher in protein and ONE type of vitamin, while others have little protein or calories, but are packed with vitamins and minerals. When subsisting mostly on a diet of sprouts, it is important to eat some from each group.

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If you are eating sprouts primarily for their vitamin qualities, you want to eat as many of the “greens” as possible—as they have the most vitamins. However, it cannot be stressed enough that adding any sprouts to your diet is an improvement over a diet completely composed of dehydrated or dried foods.

Greens

À Radish À Broccoli À Yellow mustard À Chinese cabbage (UNTREATED) À Mung bean À Arugula

Protein/ Vitamins

À Garbanzo beans À Mung bean À Red clover À Red lentils À Soybean À Sunflower (RAW, in hull) À Green lentil À Buckwheat À Spelt À Quinoa

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Fiber/Health

À Barley À Fenugreek À Mung bean À Green pea À Amaranth À Wheat À Buckwheat

Benefits of Sprouting

The benefits of sprouting are many:

À Sprouting is inexpensive À Because it is done inside, sprouting can be done almost anywhere, in any weather À Sprouting does not take up much space À Sprouting is easy À Sprouts are low in calories, but high in nutrients À Sprouts provide living enzymes À Vitamins and minerals in sprouts are bio-available, that is, they are in their natural state, which is a form most accessible to the human digestion system.

À Sprouting your own greens means that you aren’t exposed to the toxic chemicals and pesticides in produce you purchase from the store

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Chapter Two: Safely Sprouting

Unfortunately, commercially grown sprouts have been linked to food-borne illness outbreaks over the last few years. There are a number of reasons for this: poor storage and handling of finished sprouts;less than hygienic sprouting conditions;not enough rinsing;not enough drainage;not enough light;not enough cold;etc. and so on. While sprouting is not difficult, it does require attention to detail, from selecting your sprout seeds through eating your finished sprouts.

The Survival Sprout Bank provides you with materials for jar and tray sprouting. There are other methods as well. All home-sprouting methods are safe, as long as you follow directions and pay attention to your sprouts. Remember: MOLD=PROBLEM. The only way you’ll see mold is if you’re paying attention. The only way you’ll be able to feel if your sprouts are slimy and lessthanfresh, is to pay attention while handling them.

But don’t worry. Follow these sprouting techniques, and you will have tasty, healthy, vitamin-packed sprouts that you’ve grown yourself. Growing them yourself will give you a leg up on a more nutritious, safer product.

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Sprouting Techniques& EquipmentSome people sprout greens on damp paper towels

lined out on plates. To produce enough sprouts to really make a difference in your diet, though, you need to sprout much more than that will allow you.

The main sprouting techniques are:

À Sprouting in a jar À Sprouting in a bag À Sprouting on a tray À Sprouting in baskets À Sprouting on a towel

Each technique requires slightly different space arrangements and equipment.

Techniques & Equipment: Sprouting in a jar

Equipment: Sprouting jar (glass jar will work), lid that drains, draining rack that positions jars at an angle.

Method:

À Measure the sprouts into the jar. À Fill jar ¾ of the way with water and swish the seeds around.

À Let the seeds settle. À Skim off anything floating (this could be dust, bad seeds, or other junk).

À Drain the sprouts, removing all water.

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À Fill jar with water again and let the seeds soak for the specified amount of time. (Time for soaking varies by seed/sprout type.)

À Drain all of the soaking water out of the jar. (This water is great for watering your houseplants!)

À Usinga hose-attachment on the sink, fill the jar with water by pointing the water stream along the inside of the jar.

À Let this sit for a few minutes. À Turn the jar upside-down and let it drain. À Set the jar at about a 45 degree angle, upsidedown, in the drying rack. À Repeat this rinse two to four times a day, as indicated by the sprout type. À When the sprouts are ready to harvest, rinse them again, thoroughly, eighthours before you will transfer them to a dry glass jar for keeping in a cool place.

Techniques & Equipment: Sprouting in a bag

Equipment: Flax or linen sprout bag, glass jar

Method:

À Measure seeds into a glass jar. À Soak the seeds in a jar, the same way you would soak them if you were going to sprout them in a jar.

À After soaking, transfer the seeds to the bag. À Rinse the sprout seeds by dunking the bag into a pot of room-temperature water for 30 seconds.

À Rinse twice daily. À After allotted sprout time has passed, remove the sprouts and store in a clean, dry jar.

À To clean the sprout bag, place in a pot of boiling water for threeminutes, and then allow it to dry completely.

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Techniques & Equipment: Sprouting on a tray

Equipment: plastic seedling trays with lids, jar

Method:

À Poke holes in both ends of the seedling trays (for drainage)

À Begin by rinsing and sprouting your seeds in a jar for two days.

À Transfer the sprouts to a tray and spread them evenly across the tray.

À Slant the tray at a 45 degree angle, by putting a brick under one end of it. À Rinse the seeds at least twice a day by spraying water along the top edge of your sprout tray and letting it drain along the tray.

À You can actually leave the sprouts in their trays in the refrigerator. Techniques & Equipment: Sprouting in baskets

Equipment: Bamboo or plastic colander with very fine sieve, hose attachment for the sink, jar, clear plastic bag.

Method:

À Soak seeds in a jar, as if you were going to sprout them in a jar.

À Spread them across the bottom of the basket. À Place basket in the clear plastic bag. À Remove basket from bag and rinse the sprouts according to their instructions for jar sprouting. Do not directly spray the sprouts, but rather spray the edges of the basket and let the water flow over the sprouts.

À Drain and replace in the bag. À Harvest for eating when the sprouts have reached desired maturity.

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Techniques & Equipment: Sprouting on a towel

Equipment: Terrycloth, 100% cotton towel, tray for the towel to sit on, spray mister bottle.

Method:

À Soak the beans in the jar, as if you were going to sprout them in the jar. À Next, soak the towel so that it is completely wet, but not dripping. À Spread the seeds over the center of the towel, so that the seeds are not touching. À Fold the top of the towel over the seeds.

À Once or twice a day, unfold the towel and mist the sprouts with water.

Volume Ratios

Some sprouts “sprout” more than others. Each sprout has a different volume ratio,thatis, the amount, by volume, of finished sprouts in relation to the amount of seeds you start with. The volume ratios below are the volume of finished sprouts to the volume of seeds you start with. That means, with radish for example, that you will get fivetimes the volume of finished radishsprouts as the seed you start sprouting.

As you can see, some sprouts yield more volume as a finished product than others. However, some sprouts that have lower finished volumes actually have more CALORIES than the other sprouts, because you areeating the seed with just a TINY bit of sprout. Most of the sprouts with higher finished-volume-to-start ratios are good for your greens, minerals and vitamins. The sprouts with lower finished-volume-to-start ratios (like peas and beans) are better sources of protein and dense calories. There’s a place in your diet for each kind of sprout.

À Radish 5:1 À Broccoli 5:1 À Yellow mustard 5:1 À Chinese cabbage 5:1

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À Mung bean 2:1 À Arugula 1:1 À Garbanzo beans 2:1 À Red clover 7:1 À Red lentils 2:1 À Soybean 2:1 À Sunflower (RAW, in hull) 2:1 À Green lentil 2:1 À Buckwheat 1.5: 1 À Spelt 1.5: 1 À Quinoa 1.5: 1 À Barley 1.5: 1 À Fenugreek 5:1 À Green pea 2:1 À Amaranth 1.5: 1 À Wheat 1.5: 1 À Buckwheat 1.5: 1

Mix and Match

Each of these sprout types have similar growing requirements, so they can be sprouted together. The main advantage of this is that they’re already mixed in with each other when you go to eat them.

À mung/adzuki, fenugreek À mung/adzuki, urid, dill seed À lentils, blackeye peas, alfalfa, radish À sunflower seed, moth, fenugreek À alfalfa/clover, radish/mustard (for greens)

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Sprout Preparation& Germination

This sprout preparation information is based on sprouting in a ½ gallon jar. For a quart jar, halve the seeds. For a gallon jar, double the amount of seeds, and add one rinse per day.

Amount= the amount of seeds you start withSoak time= time you soak the seeds before you start sproutingDaily rinses= number of times you will rinse the sprouts daily as they are growingTime to finish= days from beginning soak to harvestAmount harvested= each of these guidelines will result in a half-gallon jar harvest.

Sprout Name Volume Ratio Days to Harvest Measure (for 1/2 gallon) Soak TimeAdzuki 2 to 1 2-4 1 cup 12 hoursAlfalfa 7 to 1 4-6 3 tbsp. 4-6 hoursAmaranth 1.5 to 1 2-4 2/3 cup noneBarley 1.5 to 1 1-2 1 1/2 cups 6-10 hoursBroccoli 5 to 1 3-10 3 tbsp. 3-6 hoursCabbage 5 to 1 3-5 1/3 cup 4-8 hoursChick Pea (Garbanzo Bean) 2 to 1 2-4 1 cup 12 hoursClover 7 to 1 4-6 3 tbsp. 4-6 hoursFenugreek 5 to 1 3-5 1/2 cup 8 hoursGreen Pea 2 to 1 2-3 1 cup 12 hoursLentil 2 to 1 3-5 1 cup 12 hoursMung Bean 2 to 1 3-6 1/2 cup 12 hoursMustard 5 to 1 4-5 1/4 cup 4-6 hoursOats 1.5 to 1 2-3 1 cup 12 hoursQuinoa 1.5 to 1 1-4 1/3 cup 2-4 hoursRadish 5 to 1 4-5 1/4 cup 4-6 hoursSesame 1.5 to 1 1-2 1 cup 4-6 hoursWheat 1.5 to 1 2-3 1 cup 12 hours

Once your sprouts have completed their sprouting cycle, they’re ready to harvest and store.

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Sprout Harvesting and Storage

Before moving your sprouts to the refrigerator, make sure they are completely dry to the touch. Let the sprouts sit for 8-12 hours after their last rinse, then, make sure they are completely drained. A salad spinner is a great way to drain sprouts. After you empty the water from the spinner, you can also keep your sprouts in it.

Wet produce will rot, so always make sure your sprouts are dry before storing them.

You can transfer them to a plastic bag;use a special produce bag or use your sprouter for storage;or you can use a glass or plastic container. If the sprouts aren’t as dry as you’d like when you have to put them in the fridge, you can leave a bit of “breathing” room for them. However, once the sprouts are dry, seal the container back up or transfer them to a new container. If you store the sprouts dry, in a sealed container or bag, they can keep for up to a week in the refrigerator.

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Chapter Three: Sprout Seeds Overview

Just like “mature” adult vegetables, sprouts have different flavors, textures, and nutrient profiles. It works best to sprout different types of seeds individually, because each sprout type has different soaking, rinsing and treatment requirements. For more variety, you can combine different types while eating for different flavors and taste combinations.

This chapter gives an outline of each type of sprouting seed, how to sprout them, their nutrient profiles, flavors, and other notes and information.

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�Alfalfa Seed Sprouting InstructionsAlfalfa

Amount: 3 tsp Soak time: 4-6 hours Daily Rinses: 2 per day Time to Finish: 3 days

Sprout ProfileFlavor: Sweet, nut-like flavor

Nutrient Content: Vitamins A, B, C, E, and K; trace elements

Health Benefits: Fiber; enzymes; anti-oxidants; has been indicated as a way to lower cholesterol; stabilizes blood sugar; helps with arthritis; and reduces breast cancer.

Notes: Toxic if eaten by the wheel-barrow full (which is unlikely to happen).

Tastes great with:juices, salads, sandwiches, soups, sprout loaves

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�Amaranth Seed

Sprouting InstructionsAmount: 1 cup Soak time: Do Not Soak Daily Rinses: 2-4 per day

Time to Finish: 4 days


Nutrient Content: Vitamins A, B, C and E; calcium, iron, magnesium, niacin, phosphorus, potassium, amino acids, high in protein

Health Benefits: Rich source of squalene, a strong anti-oxidant that has cancer-fighting properties; immune system enhancer; anti-arthritic

Notes: Not the best tasting sprout, but is easy to store.

Amaranth seeds were a staple food source for the Incas and Aztecs and are used as a cereal grain today in Africa and South America. They are an excellent source of protein, fiber and essential amino acids.

When toasted, amaranth seeds pop like popcorn. It can be ground into flour and used in breads, noodles, and generally as a flour substitute.

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�Adzuki Beans

Sprouting InstructionsAmount: 1 cup Soak time: 12 hours Daily Rinses: 2 per day Time to Finish: 3 days


Nutrient Content: Protein, iron, vitamin C

Health Benefits:Contain protease inhibitors that are known to disrupt the development of cancerous cells; excellent source of fiber

Notes: Easy to sprout, best to cook before eating

Tastes great with:Casseroles, oriental foods, salads, sandwiches, sprout loaves

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�Barley Seed

Sprouting InstructionsAmount: 1 cup Soak time: 8-12 hours Daily Rinses: 2 per day Time to Finish: 2 days

Sprout ProfileFlavor: Not sweet. A little bit bland.

Nutrient Content: Vitamins A, B, C and E; calcium, iron, magnesium, niacin, phosphorus, potassium

Health Benefits: Supports organs and systems such as the stomach, spleen and liver.

Notes: Does not store very well after sprouting, so sprout only what you can use as soon as it is ready to harvest.

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�Black-eyed Peas

Sprouting InstructionsAmount: ¾ cup Soak time: 8 hours Daily Rinses: 3 – 6 per day Time to Finish: 2-4 days

Sprout ProfileFlavor: Not sweet. A little bit bland.

Nutrient Content: Calcium, vitamin A, folate, fiber, protein

Health Benefits: Helps lower the risk of coronary artery disease; helps lower triglyceride and cholesterol levels

Notes: Needs more frequent rinsings and cooler temperatures. Also should be cooked before eating. Good for sprouting in the winter.

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�Broccoli Sprout Sprouting InstructionsAmount: 2-4 tablespoons (4 tbsp= 1 cup)Soak: 4-8 hoursDaily Rinse: 2-3 per dayDays: 3-5 Length: 1 to 1 ½ inches

Sprout ProfileFlavor: Tangy flavor

Nutrient Content: Vitamins A, B, C, E and K; calcium, iron, magnesium, phosphorus, potassium, zinc, carotene, chlorophyll, amino acids, trace elements, antioxidants; Protein: 35%

Health Benefits: Many research studies have indicated that broccoli sprouts have cancer-fighting properties.

Notes: Research studies have shown that broccoli sprouts contain 50 times more sulforpohane than fresh broccoli. What’s more, sprouting broccoli seeds contain glucosinolates and isothiocyanates, substances that protect cells from becoming malignant, at 10-100 times greater levels than in fresh broccoli. In addition, organic broccoli seed are sources of plant estrogens, similar to human estrogen, and so are helpful in cases of PMS, menopause, hot flashes and fibrocystic disease. Nutrient dense, sprouting broccoli seeds are rich sources of vitamins A, B, C, E and K;anti-oxidants;and the minerals calcium, iron, magnesium, phosphorus, potassium and zinc. Broccoli also containscarotene, chlorophyll, amino acids, trace elements and antioxidants. Organic broccoli seed sprouts contain as much as 35% protein.

Tastes great with:Everything!

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�Brown Mustard

Sprouting InstructionsAmount: ¼ Cup Soak: 4-6 hours Rinse: 2 times per day Days: 4-5

Sprout ProfileFlavor: Hot

Nutrient Content:Vitamins A, B, C, E and K; calcium, iron, magnesium, phosphorus, potassium, zinc, carotene, chlorophyll, amino acids, trace elements, antioxidants

Health Benefits: Potentially cancer-fighting antioxidants

Notes: Mustard sprouts taste very much like mustard - very strong. Does best when grown in temperatures below 85 degrees, and is very well-drained between rinsings.

Tastes great with: Everything! Can be added as kind of a seasoning. The hot flavor is in contrast to the flavors of many other sprouts.

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�Buckwheat Seed

Sprouting InstructionsAmount: 2 cups Soak time: 15 minutes Daily Rinses: 4 per day Time to Finish: 2 days

Sprout ProfileFlavor: tastes a bit like rice

Nutrient Content: Vitamins A, B, C and E;calcium, iron, magnesium, niacin, phosphorus, potassium, all amino acids; Protein: 15%.

Health Benefits: Lots of nutrients, vitamins, proteins—a perfect sprout.

Notes: Do not soak for a long period of time, or you will produce a sticky mess.

Tastes great with: Can be used as a grain-type dish, sprinkled with olive oil.

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�Chinese Cabbage Sprouting InstructionsAmount: 3 tsp Soak time: 8 hours Daily Rinses: 2 per day Time to Finish: 3 days

Sprout ProfileFlavor: Tangy

Nutrient Content: Vitamins A, B, C, E and K; calcium, iron, magnesium, phosphorus, potassium, zinc, carotene;chlorophyll, amino acids, trace elements, antioxidants; Protein: 35%

Health Benefits: Anti-oxidants

Notes: Do not sprout for too long, or these sprouts will become bitter.

Tastes great with: Cole slaw, sandwiches, salads, soups

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�Clover Sprout Seed

Sprouting InstructionsAmount: 2 tsp Soak time: 8 hours Daily Rinses: 2 per day Time to Finish: 3 days

Sprout ProfileFlavor: Nutty, sweet flavor

Nutrient Content: Vitamins A, B, C, E and K; calcium, iron, magnesium, phosphorus, potassium, zinc, carotene; chlorophyll, amino acids, trace elements

Health Benefits: Has been used as an expectorant, settles the stomach, increased re-productive capacities, blood purification. Excellent for women!

Notes: Is somewhat easier to sprout than alfalfa. Many similar properties.

Tastes great with: Breads, salads, soups, sandwiches

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�Fenugreek

Sprouting InstructionsAmount: 4 tsp Soak time: 10 hrs Daily Rinses: 2 per day Time to Finish: 4 days


Nutrient Content: Rich in vitamin E, iron, phosphorous,sulfur and trace elements

Health Benefits: Has traditionally been used to treat blood poisoning, failing eyesight, fevers, and liver problems. Good for the blood. Has sometimes been use externally as a poultice for wounds.

Tastes great with: Casseroles, dips, dressings, salads, soups, as sprout leaves.

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�Garbanzo Beans

Sprouting InstructionsAmount: 1 cup Soak time: 12 hours Daily Rinses: 2 per day Time to Finish: 2-5 days

Sprout ProfileFlavor: Mild nutty flavor

Nutrient Content: Carbohydrates, fiber, protein, minerals, calcium, magnesium, potassium and vitamins A and D

Health Benefits: Beans help to regulate blood sugar. They also regulate cholesterol, provide fiber, and proteins. Sprouting the beans increases their fiber by 300%. Has cancer-blocking antioxidants.

Notes: The gas problems that some people report having when they eat lots of beans dissipate as the body becomes used to the sugars that cause those problems.

Tastes great with: Breads, salads, soups, sandwiches.Can be pureed into hummus and other dips, or used as a spread.

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�Lentil Seed

Sprouting InstructionsAmount: 1 cup Soak time: 10 hours Daily Rinses: 2 per day Time to Finish: 2days

Sprout ProfileFlavor: Peppery

Nutrient Content: High in fiber, protein and amino acids;vitamins A, C, B-complex and E;iron, calcium and phosphorous.

Health Benefits: Helps to regulate cholesterol and blood sugar.

Tastes great with: Organic green lentil sprouts make a good substitute for celery or green pepper in salads, soups and vegetable combinations.Sprouted lentil soup is hearty and nutritious and was a staple food of the Middle East in biblical times.

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�Green Pea

Sprouting InstructionsAmount: 1 cup Soak time: 10 hours Daily Rinses: 2 per day Time to Finish: 2-5 days

Sprout ProfileFlavor: Sweet

Nutrient Content: Carbohydrates, fiber, minerals; vitamins A, B, and E

Health Benefits: Controls blood sugar, can help reduce blood pressure, has some cancer-prevention properties.

Notes: If you are having difficulty conceiving, lower your consumption of green peas.

Tastes great with: Casseroles, dips, dressings, salads, soups, sprout loaves

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�Mung Bean

Sprouting InstructionsAmount: 1 cup Soak time: 12 hrs Daily Rinses: 2 per day Time to Finish: 2-5 days

Sprout ProfileFlavor: Mild

Nutrients: Rich in protein; vitamin A, B- complex, C and E; various minerals and en-zymes.

Health Benefits: Sprouts from organic mungbeans are often said to protect against can-cer, fatigue and can assist in building the immune system.

Tastes great with: Juices, oriental dishes, salads, sandwiches, soups, and sprout loaves.

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�Quinoa

Sprouting InstructionsAmount: 1 cup Soak time: ½ hour Daily Rinses: 2 per day Time to Finish: 2 days


Nutrient Content: Vitamins A, B, C and E; calcium, iron, magnesium, niacin, phospho-rus, potassium, amino acids

Notes: This is the only sprout which contains every essential amino acid.

Tastes great with: Breakfast cereal, pilaf, toasted seeds, ground into flour for gluten-free baking, in salads, as plain sprouts.

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�Radish Seed

Sprouting InstructionsAmount: 3 tsp Soak time: 8 hrs Daily Rinses: 2 per day Time to Finish: 2 days

Sprout ProfileFlavor: Spicy, peppery

Nutrient Content: Vitamins A, B-1, B-6 and C; folic and panothenic acids;niacin, potas-sium, iron and phosphorous.

Tastes great with: Use as a garnish for vegetable dishes and salads. Adds flavor and a kick to sandwiches.

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�Wheat

Sprouting InstructionsAmount: 1 cupSoak: 6-12 hoursDaily Rinse: 2-3 per dayDays: 2-3Length: ¼ to ½ inch

Sprout ProfileFlavor: Grassy

Nutrient Content: Vitamins B, C and E; calcium, iron, magnesium, pantothenic acid, phosphorus, amino acids

Health Benefits: Good source of carbohydrates and protein

Notes: To eat as a sprout, only sprout for a couple of days. To use as juice, sprout for a longer period and allow leaves to turn green.

Tastes great with: Breads, cereals, desserts, granola, milks, salads, snacks, soups, juices

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Chapter Four: The Next Generation

of Sprouts

It is possible to grow the sprouts in your Survival Sprout Bankso that you have a second generation of seeds for sprouting. You will have to dedicate quite a bit of space to the endeavor.We’d recommend at least 64 square feet per crop, per year (an 8x8 foot bed), to keep enough seed on hand to use sprouts as a vitamin supplement. Below are directions for growing some of your sprouts to maturity so that you can keep harvesting, again and again. In this case, maturity means “until the plants set seed” so that you can harvest the seed.

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�Wheat Growing season (temperature): Plant winter wheat in the fall, about eight weeks before the ground freezes.

Light requirements: Full sun. Plant 2 inches deep.

Water requirements: Just water until it sprouts. Otherwise, wheat is fairly drought-tolerant.

When to harvest: When the grain-heads start to get larger and bend toward the soil, start testing the grain. Once it feels “crunchy” it is time to harvest.

How to harvest: There are several stages to harvesting and drying wheat so that it is reusable and does not mold.

� STEP ONE: Cut the wheat. Cut the wheat stalks close to the ground. With the amount of wheat you’ll be harvesting, you can probably just use loppers or hedge-trimmers.

� STEP TWO: Bind the wheat. Collect wheat stalks into bundles and tie them with twine.

� STEP THREE:Stack the wheat. Make “tee-pees” of wheat in a cool, dry place, with the seed-heads at the top.

� STEP FOUR:Dry the wheat. Let the wheat dry until the seeds shatter if you squeeze them or hit them with a hammer.

� STEP FIVE: Thresh. You can do this by holding each sheaf of wheat (bundle) and beating it against a clean bedsheet.

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� STEP SIX:Winnow. This is where you separate the wheat from the chaff. You will need screens of a few different mesh (hole) sizes to do this. A plastic nursery plant tray works well for a medium-sized mesh. A plastic colander works well for smaller mesh. During this stage you will sift the seeds through the holes of the “screen,” using smaller and smaller screens until all you have left are the seeds. You can also blow the chaff away from the seeds with a fan.

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�Peas Growing season (temperature): Cool season, either fall, or early spring as soon as the ground is workable. Some people plant peas in the SNOW!

Light requirements: Full sun

Water requirements: Will need supplemental water

Days to maturity (seed harvest): 90

When to harvest: Leave peas that you are growing for seed on the plants until the plant has almost dried out.

How to harvest: Pull up the plants and hang them upside-down in a warm, dry place, over a clean bedsheet to dry. Then, once the plants are dry, thresh the plants away from the pea pods. (One way to separate is to winnow using a screen or a colander with openings that are only big enough for the peas). Then, store in the freezer in a sealed container

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�Barley Growing season (temperature):Depends upon the variety, but plant barley in the early spring, just after ground is workable.


Water requirements: Water until established


When to harvest: Harvest when the grain is crunchy.

How to harvest: See instructions for wheat

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�Alfalfa Growing season (temperature): You can grow alfalfa year-round. As a perennial legume that behaves like grass, you can plant it at any time you’d normally plant grass see or clover. Spring or fall is best.


Water requirements: Very drought-tolerant once established.

Other growing instructions: You can grow alfalfa as a perennial, which means you’ll want to dedicate a corner of your garden to growing it. DOES NOT like acidic soils or wet soils. Needs well-drained, and a neutral pH. Requires sustained levels of potassium and phosphorous, so use a liquid fertilizer with good levels of this.

Days to maturity (seed harvest): Takes about six weeks after flowering for seed to be ready for harvest.

When to harvest: When seeds are hard.

How to harvest: Cut and allow to dry in the garden. (If it is humid or rainy, tie upside-down in bunches in a dry garage. Winnow the seeds away from the rest of the plant by using a colander or sieve with tiny holes.

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�Mung bean Growing season (temperature): Summer: plant outside after danger of frost has passed, and the soil temperature is 65 degrees.


Water requirements: Water to establish

Other growing instructions: Fairly adaptable to different types of soils.


When to harvest: Harvest as you would harvest peas.

How to harvest: See information about peas.

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�Lentils Growing season (temperature): Grow in the cool spring-plant outside as early as two weeks before the last frost date.


Water requirements: Extra water

Other growing instructions: Likes a rich soil with a pH of between 6.0 and 6.5. Use an organic, liquid fertilizer to feed lentils.

Days to maturity (seed harvest): 110 days

When to harvest: After the seed pods have dried and the seeds have hardened

How to harvest: Harvest, dry and winnow as you would green peas.

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�Radishes Growing season (temperature): Cool season-spring and fall


Water requirements: Extra water until flowering


When to harvest: Harvest after the plant has flowered and the seed pods have dried and turned brown.

How to harvest: Cut seed stalks off plant and hang upside-down to dry. When fully dried, separate the seeds from the rest of the dried plant material by shaking through a colander or basket with holes large enough to only let the seeds through.

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�Broccoli Growing season (temperature): Broccoli grows best in the early spring and fall. For fall plants, you’ll probably have to start the seeds inside and transplant outside, because it will be too hot.

Light requirements: Full Sun

Water requirements: Extra water


When to harvest: In order to harvest broccoli seeds, you have to let the plants bolt, or go to flower. They have pretty yellow flowers. Those flowers will be pollinated and will develop into seed pods. When the seed pods have turned brown, you can pull up the entire plant.

How to harvest: When the seed pods have turned brown, you can pull up the entire plant and hang it upside-down to dry over a bedsheet. Then, when the plants are completely dry, beat them against the sheet to release the seeds. Winnow the seeds by shaking them through a basket with holes large enough for only the seeds to pass through.

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�Fenugreek Growing season (temperature): In spring, after the threat of frost has passed, sow seeds to a depth of a little less than a quarter inch.

Light requirements: Full Sun

Water requirements: likes slightly acidic and very fertile soil. Use a liquid organic fertilizer to feed this.


When to harvest: Harvest and dry seedpods in early to mid fall, and store them in an airtight container in a dry, dark spot.

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Chapter Five: Sprout Recipes

Sprout HummusIngredients: 1 cup Sprouts 1 Tbs. tahini 1 Tbs. lemon juice 1 Tsp. olive oil 1 clove garlic (more or less - to taste) 1 tsp. ground cumin 1/2 tsp. salt 1/2 tsp. ground white pepper Preparation: Mix all ingredients to desired consistency using a food processor.

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Sprout CerealIngredients: Sprouts Milk Maple Syrup or Honey Fruit (fresh, frozen, dried) Nuts Etc.

Preparation:Put some sprouts in a bowl. Add some or all of these: fruit, nuts, milk and a sweetener. Mix up.

- - - - - - - - - - - - - - - - - - - - - - - >> - - <<- - - - - - - - - - - - - - - - - - - - - - -

Sprouted Bean DipIngredients: 2 cups Sprouted Peas 1/4 cup unrefined corn oil or olive oil 1 large onion - chopped 1 clove garlic - chopped

Preparation: Puree the ingredients in a food processor and season to taste.

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Whole Grain Sprout BreadSprouts to Use Kamut Quinoa Rye Spelt Wheat Triticale

To soften yeast - combine in a large bowl:2 1/2 cups warm water 2 scant Tbs. active dry yeast Allow the yeast to proof (bubble) for 5 minutes

Stir in:1/2 cup oil 1/2 cup honey 1 Tbs. salt 2 Cups Sprouted Grains - whole or ground lightly 4 cups flour (any combo of wheat, rye and white you like) Beat well. Cover and let this “sponge” sit 45-60 minutes. Stir down and gradually add: 3-4 cups flour (any combination)

Turn dough out onto a lightly floured surface and knead until smooth. Place dough into a greased bowl - turn it over and ound to coat the whole of the dough. Cover and let rise until doubled (60-90 minutes). Knead dough down in the bowl, divide and shape into 2 - 3 oblong loaves. Place in well greased loaf pans and cover. Let rise 60 minutes or until almost doubled. Bake at 375º for 35 to 40 minutes. Remove loaves from pans and cool on wire racks.

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Frequently Asked Questions1. How do I know when to eat the sprouts?

You can eat the sprouts at any time during their life cycle. They tend to taste more bitter the older they are, so it is a good idea to harvest the sprouts (give them a final rinse, and then store them in the refrigerator) according to the sprouts-at-a-glance chart, or the instructions on the seed packets.

2. Can I eat the whole thing or just the sprouts?

You can eat the entire sprout + seed.

3. Can I keep the sprouts in the light or do I need to cover them?

It is a good idea to refrigerate the sprouts. However, if they are exposed to light, they will just start to photosynthesize, and turn green. That isn’t a problem. They’re still edible.

4. Is it okay if the sprouts dry out?

No! The sprouts should always be moist, but not SITTING in water.

5. After the initial soaking on the first day, do I follow the rinse pattern?

After you soak the sprouts for the specified number of hours and then drain the sprouts, start following the rinse pattern.

6. How should I store the sprout seeds in the bag?

Keep the sprout seeds in a cool, dry location. They need to be fully-sealed to keep moisture and air out during storage.

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7. What is the shelf life of the sprout seeds?

The seeds will retain good germination rates for 2-3 years if stored in a cool dry place. After that, they will continue to sprout, but not at as high of a rate.

8. If I open a bag of sprout seeds will it diminish the shelf life?

Not necessarily, but the more often you open the bag, the more air and humidity you expose the sprouts to. It is best to keep the bag closed until you are ready to use the sprout seeds regularly.

9. Can I soak the seeds too long?

Yes. You need to soak the sprouts only for the length of time specified on the packets.

10. In the recipe for the hummus, do you use the whole bean or just the sprouts?

Use the whole beans.

11. Can you re-harvest the seeds?

If you plant some of your sprout seeds in your garden and grow those plants so that they flower and then produce seeds, you can harvest the seeds for sprouting again!

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Important Information!When you sprout seeds, it is important that a clean environment be maintained. Store seeds in a safe, clean, dry area.

Solutions from Science expects all sprouting seed consumers to follow all aspects of the FDA’s current recommended treatments.

Because of the potential for microbial contamination of sprouts from seed, Federal and state agencies recommend that seeds for producing sprouts for consumption as food be produced in accordance with the FDA Guidance for Reducing Microbial Food Safely Hazards for Sprouted Seeds. This guide can be found at :

http://www.fda. gov/Food/GuidanceCompl ianceRegulatory Informat ion/GuidanceDocuments/ProduceandPlanProducts/ucm120244.htm

Solutions from Science liability is limited to the purchase price of the product, regardless of the nature, cause or extent of loss. In no event shall Solutions from Science be liable for consequential damages.

http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/ProduceandPlanProducts/ucm120244.htm

http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/ProduceandPlanProducts/ucm120244.htm