Sprouting, It’s What’s For Dinner, Lunch, Breakfast And Even Dessert!


Sprouts are so easy to grow, we just can’t stop squawking about it.  After teaching our first sprouting class, we wanted to share how-to grow and use these nutrient dense super foods.  Please enjoy the CliffsNotes version of our crash course on sprouting here and the recipes we taste tested.

This is all you need to get sprouting:

  • Mason Jar
  • Cheesecloth/plastic/metal screen for the jar cover
  • Seeds/beans/nuts preferably organic (buy at local garden or home improvement store, natural/health food store, seed catalogs, online – Sprout People, Seedsnow)
  • Water
  • Bowl

Note that each seed/bean/nut variety may have slightly different sprouting instructions, see the image below for more details, this is specifically for broccoli sproutsI started with the package recommended 1 to 2 tablespoons of organic broccoli seeds soaking for 8 to 12 hours.  After the initial soak, rinse the seeds in the jar and drain.  It is recommended to store the jar in a bowl facing down to aid in continuous drainage to help avoid any mold developing.

Once the sprouts are ready to be harvested it is extremely important to dry them.  This is done by laying out a towel and spreading the sprouts out as much as possible.  Then cover with another towel.  Once they have dried for a few hours, place in a container with a paper towel at the bottom and store in the refrigerator.  You can use the growing jar to store the sprouts. Here is a helpful video to get you sprouting:

Water saving tip — re-use the water from rinsing to water your plants.


Now the how-to eat sprouts.
Tahini Mint Watercress Dressing
Throw all of the following into a food processor:
– 1 clove garlic: put this in the food processor first, mince and let sit for ten minutes (for optimal release of cancer-fighting chemicals) before mincing the rest of the ingredients below
– 1/2 cup roasted tahini
– 1/2 cup watercress leaves (firmly packed)
– 1/2 cup broccoli sprouts (firmly packed) *

– 2 green onions
– juice from 2 lemons
– 1/4 cup lightly packed mint leaves
– 1 T light soy sauce or tamari
– 1 T water

*If you prefer your dressing with less “zing”, use a milder sprout like pea, clover or alfalfa.

Store in a covered jar or tupperware. Should last for up to 3 days.

Sprouted Guacamole

– 4 large avocados
– 1/4 large onion

– 1 clove garlic

– 2 small limes

– 1 small bunch cilantro

– 1 cup sprouts

– 1 small tomato
– salt to taste
– dash of hot sauce (optional)
Dice garlic in food processor. Let stand for ten minutes. Add all other ingredients to processor and dice until smooth. Refrigerate until ready to serve.

Stone Fruit Delectable Dessert

Here is why we used the ingredients we did.

  • Garlic actually may be effective in slowing the development of atherosclerosis and seems to be able to modestly reduce blood pressure. Garlic may also fight against many types of cancer.
  • Watercress is packing vitamins A and C and beta-carotene.  Also contains micronutrients that work in tandem with the antioxidants to combat cancer-friendly free radicals in the body.




Happy sprouting! — Monique Cooks and GreenUp! Guy

Leave a Reply