Everyday Dairy-Free Living

How to Make Sprouted Grains

Today we shared a recipe on our Facebook page from one of our awesome blogger friends, Diana at Flip Flops and Avocados, which featured some sprouted grains.  Sprouted grains are a great way to increase some vital nutrients offered by whole grains.  Sprouting grains increases many of the grains’ key nutrients, including B vitamins, vitamin C, folate, fiber, and essential amino acids such as lysine, which can be difficult to get from grains.

sprouted grains bowl

Sprouting grains means allowing a new plant to start growing within the kernel.  The baby plant breaks down the starch into smaller molecules as it grows, and some people find the grains easier to digest after that process begins.

It can be difficult to find sprouted grains at the supermarket, but it is fairly easy to sprout grains at home.  You can make sprouts from almost any grain, such as spelt, buckwheat, wheat, corn or oats.  You can also sprout legumes, seeds and nuts to try out.

How to Sprout Grains:

  1. Rinse: Place grains in a colander and rinse thoroughly.
  2. Load: Pour the grains into a mason jar and fill halfway with water.  Secure a cheesecloth over the top of the jar.
  3. Store: The sprouts will perform best in a cool, dark place for 24 hours.
  4. Drain: Rinse out the grains once again and place back in the jar without adding extra water.  You want the grains to be moist but not submerged. Secure the jar with cloth once again.
  5. Rinse, Repeat: It may take 2-3 more days before you start to see the grains sprouting.  Rinse the grains twice a day.

Eat the grains over salad, as a cereal, or grind them into flour to make bread or pasta. You can also eat them any way you would regular whole grains.  Enjoy!

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