The nutrient boost

There is some debate over whether you should sprout seeds in a light or dark — but the kitchen windowsill. is always handy.

Sprouting is fun and easy once you get started and is the perfect introduction to growing without even going outside

The recent cold snap has certainly delayed growth outside, but it hasn’t quelled my appetite or lust for tasty nutritious food. In the absence of decent temperatures, (and a plot for that matter), sprouting seeds in your kitchen is a great way of including nutritious ‘living’ food in your diet no matter what the weather.

Sprouting is fun and easy once you get started and is the perfect introduction to growing without even going outside. It allows you to enjoy the wonder of new life as sprouts are basically young plants, one stage up from a seed. Added to salads, stir-fries or munched as a snack, sprouts will give a soft crunchy nutrient packed upgrade to any dish. As sprouts are alive, by eating them, you absorb their life force of enzymes into your body and in turn you come alive.

Seeds such as alfalfa, broccoli, fenugreek, radish, leek and sunflower are good for sprouting. So too are grains such as oats, wheat grass, barley, rye, quinoa and buckwheat and legumes such as lentils, chickpeas, aduki beans and mungbeans.

Avoid kidney beans as these are toxic when raw. Legumes require a longer soaking time (about 15 hours) because they are much harder, but they are well worth the wait. I only use organic seeds and if you are new to sprouting, start with a ‘sprouting mix seed pack’. Alfalfa, mungbeans and chickpea are also very easy to sprout and depending on what you opt for, the appearance, taste, vigour and texture of your sprouts will be deliciously different.

There are many types of commercial sprouting accoutrements on the market and my personal preference is ‘jars’, which can be shop bought or a DIY job. Commercial jars have a wide neck and a special lid, which contains a sieve allowing seeds to drain and breathe. The lid also doubles as a stand to keep the jar at an angle so it can drain properly. However, a DIY job can work quite the same and by using a wide neck jar and a piece of muslin, the same effect is created. You will need to hold the muslin in place with a rubber band so that seeds can drain.

1. Place one or two tablespoons of seeds or grains of choice in a jar. Resist putting too many seeds in as this restricts germination. Soak in warm water overnight, making sure that they are all well covered. The following morning, drain water and rinse seeds. Don’t remove the cover when rinsing, as you do not want to lose your seeds down the sink when pouring out the water. Leave the jar resting on its side making sure that seeds are evenly distributed along the length of the jar. Prop it up at an angle to promote proper drainage and it is best to place it in a dish or on a bowl to catch the water.

2. There is some debate over whether you should sprout seeds in a light or dark. I place mine on my kitchen windowsill and they do just fine. Avoid keeping the seeds in direct sunlight and remember they will grow in darkness but paler sprouts result, so some people bring them into the light about a day or two before they are ready to eat. The ideal temperature for sprouting is approximately18-22°C.

3. Rinse your seeds twice daily to keep them nice and moist with fresh water. If you fail to rinse, your seeds will just stagnate, become rancid and start to rot.

4. Depending on your seeds, after 1-2 days growth, you should start to see a few white sprouts beginning to shoot and after 4 days, your sprouted seeds should be ready for munching. Some of the root shoots may grow very fine fibres, which are not to be mistaken for mould as it is quite common on roots.

Most sprouts are ready to eat after 3-5 days and once ready, they can be stored in a sealed container in the fridge. They will keep well for about a week but best not to wait that long, just eat them fresh and you will be bouncing fit with the nutrient boost.