By Health Educator Sylvester Johnson, Ph. D. Applied Physics For personal consultation service, please see

Appendices: Sprouting

When “seed” is used alone below, it’s intended to include nuts, legumes, and grains: Germinating or sprouting seeds reduces seed-growth inhibitors such as phytates. Inhibitors are used in nature not only to prevent seed growth until appropriate, but also to protect against consumption by bacteria, fungi, insects, and foragers. Inhibitors reduce digestibility, especially of protein in the case of trypsin protease inhibitors.

During germination and sprouting, most inhibitors get transformed in favor of formation of catabolic enzymes that tear apart storage proteins and starches, and anabolic enzymes that reform amino acids and sugars into the multitude of substances needed for growth and reproduction.

Some of these inhibitors diffuse into the soak water. In nature, inhibitors diffuse into the surrounding moisture to counter protease secreted by bacteria and fungi that would otherwise break through the seed coat. Since the seed’s skin is the layer beneath the husk or shell, it seems reasonable to assume that the skin contains a high level of protease inhibitors. Growth inhibitors include hemagglutinins that tie together red blood cells, and anti-nutrients that in serving-size helpings may cause detrimental effects in people.

As the sprout becomes a plant, inhibitors may get reduced. However, at any point in the process of reduction of inhibitors, significant amounts may still be present. My sense is that a substantial amount of inhibitors is in the skin, where it may remain in significant concentrations even after most diffuses into the soak and rinse waters during sprouting. In any case, the skin is mainly indigestible cellulose, and does us no good. For these reasons, the legume sprouts I consume the most are de-skinned orange lentils. Foods such as sunflower kernels, macadamia and hemp nuts are protected by shells or hulls that I speculate may reduce the need for nature to form toxic inhibitors. Therefore, sunflower kernels and macadamia nuts may well make the most beneficial of all sprouts.

For those concerned about any inhibitors remaining in sprouts, the sprouts can be steamed to deactivate the inhibitors. Unfortunately, cooking also deactivates the enzymes and some vitamins. At least cooking germinated legumes can reduce intestinal gas that results from eating cooked non-germinated legumes. In my experience un-cooked legume sprouts with say half inch to inch long roots don’t cause any more gas than cooked.

Germination involves soaking in water free of NaCl, KCl and fluoride, then discarding the water. Lengths of time for the first and only hours-long soaking from dry storage are given below for legumes, grains and seeds.

If quinoa does not get rinsed frequently enough, mold and/or rot may form on the skin, producing toxins. Only two days probably will result in a quarter inch root, with the sprouts ready for refrigeration. Grains and legumes are susceptible to molding problems if sprouted for more than four days. If the skins are even a little moldy, a substantial quantity in one meal may cause digestive distress. The large beans such as white and pinto are not recommended, since the skins can rot a day or two after overnight soaking, becoming toxic. Even leafy sprouts can cause problems if the leaves have turned tan, or if the roots have tanned, possibly indicating rot. Probably a general guideline for sprouting shelled seeds such as sunflower kernels, shelled for convenience, to the root-shooting stage is that mold might begin after 3 days, possibly earlier if very warm. It helps to shake or stir the kernels to change the ones that may be sitting on a watery film at the bottom of the container or strainer. When spouting seeds to leafy greens, the hulls or shells can protect against mold. Ventilation can help prevent molding of leafy greens. Pumpkin seeds may get parched during the commercial drying process, killing them.

Sprouts are perishable, also subject to rotting after storage in a container filled with water for more than a week in the refrigerator, even if rinsed every day. Even orange lentil sprouts can fail to preserve well in water. Perhaps that’s why Hippocrates Health Institute (www.hippocratesinst.com 800-842-2125 ISBN0-7615-1448-1) and the people who prepared the site www.sproutpeople.com recommend that only germinated nuts get stored in water. Only fresh sprouts or sprouts stored without water in a sealed container in the refrigerator for perhaps a week or less can be eaten in substantial quantities. If sprouts taste “off” in any way, discard them and start over again. One could soak and grow only amounts to be used up before requiring refrigeration to avoid the question of rotting under storage.

Molds form much more readily at temperatures above say 75ºF. An optimal temperature for germinating and sprouting to minimize mold while still promoting rapid growth may be 70ºF. After the beans or seeds have finished expanding during soaking, further soaking only delays sprouting, increasing the chance of skins molding. Therefore after they’ve finished expanding after the first and only hours-long soaking I rinse them very thoroughly, then drain and shake the water off the beans or seeds to give them air so that they’ll start shooting the roots out. Of course, I rinse them at least three times a day, depending on the dryness of the atmosphere, so that they don’t dry out, which causes roots to turn brown and die. Often before rinsing them I soak them for 5 to 10 minutes to make sure they’ve absorbed enough water before the next period of exposure to the atmosphere. Many people sprout mainly smaller beans and seeds, which sprout sooner. Great tips on sprouting can be found at the site www.sproutpeople.com.

For higher protein, sprouted orange lentils taste sweetest, with a hint of smokiness, although the green lentils taste great also. Dried seeds and legumes in health stores have often aged so much that a fraction have died, with the rest taking so long to sprout that it’s hard to keep the skins from rotting. Care needs to be taken after soaking to shake out almost all the water. If the germinated food sits in even a shallow puddle, any in the puddle stands a higher risk of rotting. Also not enough air may penetrate to signal the sprout to begin growing.

Much more lively rapid sprouters can be obtained via the site www.sproutpeople.com. Sproutpeople’s orange and crimson lentils only need 10 hours of soaking at 70ºF, then 36 hours of rinsing, to shoot out ¼ inch roots, so that they taste fresher than lentils that take longer to sprout, without any of the bitter aftertaste that indicates skin beginning to rot.

The amount of protein (and calories) per cup depends on how long the roots are, since the number of sprouts one shakes into a volume decreases as the roots get longer. According to the USDA, 100 grams of dry red lentils yield 345 calories, 25 grams protein, 2.2 grams fat, 60 grams carbohydrates.

Of the other legumes, people seem more successful with peas, also the tinier beans, or garbanzo of the larger. Of the grains, organic quinoa springs to life within a day; after 48 hours it tastes as much like a sweet salad as a grain, with minimal effort involved. Quinoa can easily begin rotting shortly after that sprouting period.

Although I haven’t tried to get sproutable wild or Japonica rice, those who wish to obtain rice in husks for sprouting, that have not been parched, may try asking for special sproutable supplies from Lundberg or other suppliers of husked rice (question@lundberg.com, www.gibbswildrice.com gibwldrc@paulbunyan.net or rise_shine@uniserve.com).

If my container of sprouts has been sitting more than say 8 hours since the last rinsing, I rinse them before eating for the ultimate freshest taste.

After sprouts have leafed out a little their major early benefits may maximize then decline as the fuller plant develops and begins protecting it’s leaves with natural pesticides.

Cheesecloth (secured by rubber bands or string) can be used to cover any container for sprouting to make pouring out the soak and rinse water easy, or a fine-mesh colander can be used. Another method entails drilling small holes in the bottom of a plastic pitcher, then placing it inside a similar whole pitcher or any container filled with water for first soaking. If sprouts dry out too much overnight, cheesecloth over the top of the container may help retain just the right amount of moisture. Automatic equipment can be periodically sterilized with a solution of hydrogen peroxide.

All dark legumes such as orange lentils leave a stain in white sinks when the first soak water is poured out. Care needs to be taken to pour that water directly into the drain.

“Raw” walnuts leach some of the growth inhibitors from the walnut skin into water readily, coloring the water dark brown after a few hours. Unfortunately, soaking for only a few hours may increase the bitter flavor. Soaking for at least 24 hours under refrigeration, then rinsing, results in a delightful, mild flavor. I do store them soaking thereafter, rinsing every day to help them last four or five days under refrigeration. Walnuts in the shell may have been fumigated for storage, so it’s important to get organic (www.living-foods.com/articles/nuts.html).

Apparently it’s possible to sprout soaked flaxseeds by letting them stick to a rounded porous surface like fired clay. I haven’t tried it yet.

Even dry seeds contain a little moisture that in the refrigerator eventually will condense on the inside of the plastic bag, spoiling seeds touching the bag. Dry seeds can be stored at a cool temperature for years in the basement. I do store nuts in the refrigerator for short periods to make sure the fats don’t get rancid exposed to oxygen at room temperature.

The following is from Super Healing Foods by F.S. Goulart (ISBN 0-13-108838-6)

Rinse and drain seeds twice a day with tepid water without removing netting. After two days, place container in indirect sunlight to increase chlorophyll content. If you’re sprouting a seed that grows leaves (see the following chart), place in direct sunlight. Sink strainers, colanders, collapsible steamers, and large spice jars with perforated snap-on caps (available from health food stores) make suitable sprouters. So do backpackers' perforated plastic sacks.

Most seeds sprout in three to five days. When the 'tails' are about twice as long as the seed itself, they are ready to eat. For maximum nutrition, eat the sprouts raw, eat all of the sprout, and eat it soon. (Sprouts are highly perishable and keep only a few days refrigerated.)

Do's and Don'ts

Don't freeze sprouts; their nutritional value lies in their freshness. Instead, cover any surplus with cold water and refrigerate for no more then two days.

Don't use anything but chemically untreated (organic), certified edible seeds. Commercial bean seeds for planting are sometimes treated with fungicides that render them inedible.

Don't use water containing fluorine, chlorine, or similar chemicals that may sterilize the seed's embryo and prevent gestation.

When mixing seeds for combo sprouting, the most important consideration is time. Seeds that take approximately the same time to harvest make the best companions.

Know which seeds "green" (sprout leaves, i.e., alfalfa). Leaf sprouters combine well with seeds, grains, and legumes, which don't. Seeds that can be grown to the green-leaf stage by the common jar or bag method include alfalfa, clover, radish, mustard, fenugreek, cabbage, Chinese cabbage and turnip.

Don't sprout alfalfa with pumpkin, almond, sunflower, sesame, grains, large beans, or mucilaginous seeds such as flax, chia, and cress. But just about any other partnership gets a grower's green light.

Don’t pack seeds so tightly that they can’t drain; they’ll rot (see the following chart).

	Method	Amount for qt. jar	Soaking time	Sprouting time (days)	Length at harvest (inches)
Alfalfa	Jar/tray	2 T	5-8	4-6	1½-2 G
Buckwheat (unhulled)	Soil	____	12-18	8-12	5-7
Clover	jar/tray	2½ T	6-8	4-6	1½-2 G
Fenugreek	Jar	½ C	8-10	3-5	½-2
Lentil	Jar	3/4 C	8-12	2-3	½-1/4
Lettuce	Jar	3 T	6-8	4-5	1-1½ G
Mung bean	Jar	1/3 C	12-16	3-5	1-3
Oats	jar/towel	1½ C	1-2	3	LS
Pea	Jar	2 C	10-15	3	½-1/4
Popcorn	Jar	1½ C	12-16	2-3	½
Pumpkin	Jar	1½ C	8-10	2-3	½
Radish	jar	3 T	6-10	4-5	½ G
Rice	jar	1½ C	10-12	3-4	LS
Rye	jar/soil	1 C	10-12	2-3	LS
Sesame	jar	2 C	8-10	3	LS
Soybean	jar	3/4 C	12-16	3-4	½-2
Sunflower	jar	1 C	6-12	2-4	½-1½
Wheat (hulled)	jar/soil	1 C	10-12	2-3	LS

The following is from Green Cuisine a personal chef service located in Ithaca NY (grcuisine@hotmail.com 607-277-4269)

Seeds can be kept dry for many months or even years, and are still suitable for sprouting. The sprouting process accomplishes biologically what grinding does through the use of physical means, and what heating does through chemical changes. The chemical bonds for long-term storage of nutrients are broken through the sprouting process, making them more easily available for use by the body. Additionally, there is the development of vitamins A, B, C, and chlorophyll. Sprouting is said to increase the content of B vitamins such as thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, and folic acid. Sprouting vegetables such as broccoli greatly increases the content of the cancer-preventing phytonutrients found in them.

Seeds to be sprouted

Any seed that will grow can be sprouted in a jar, and used in cooking. A special favorite is alfalfa. Radish seeds, all the legumes, especially lentils, soybeans, and mung beans, are suitable for sprouting. Lettuce, radishes and similar plants that "go to seed" furnish good seeds for sprouting.

In winter when greens are in short supply and are expensive in the market, sprouts can be prepared in the kitchen for use at a very inexpensive price. One can do one's own organic gardening in the kitchen. This kind of gardening requires no weed killing and no mulching. With judicious planning, sprouts can always be ready for use.

Sprouts can be used separately with a little salad dressing or with other greens, tomatoes, celery, bell peppers, etc., as a tossed salad.

Sprouts may be added to soups at the moment of serving.

Sprouts may be liquefied in tomato juice or nut milk in the blender to make a delicious and nutritious beverage.

Sprouts may be sprinkled on yam.

Sprouted wheat and sunflower seeds are good with fruits.

Sprouts may be mixed in breads, using them whole or ground.

Bean sprouts used as a main dish are very good as chow mein, burgers, or as cooked lentil or garbanzo sprouts.

Soybean sprouts are especially good cooked as a main dish. The cooking time is greatly reduced (to about thirty minutes) for difficult-to-cook beans such as garbanzos and soybeans.

The simplest method for preparing sprouts is by using a half-gallon jar with a jar ring and a wire screen or piece of sterilized nylon hose. Three tablespoons of whole, unsprayed seed are placed in the half-gallon jar with a generous quantity of water, (approximately 1 quart), to soak overnight. The next morning the seeds are rinsed well through the wire screen or nylon. The jar is turned upside-down to drain and then left with a kitchen towel covering the jar to make a dark place. The seeds should be rinsed twice daily through the wire screen (more frequently in summer to prevent the development of undesirable acids). Gently distribute the seeds around the sides of the jar by turning and shaking. The wet seeds will adhere to the jar wall. Sprouts are ready for use when one-fourth to one-half inch long. Alfalfa seeds can be allowed to develop the chlorophyll and vitamin A. Rinse in water to eliminate unfertile seeds and hulls.