Raw Food How-To: Sprouting
Posted on January 04 2014 | (1) Comments
Category:Raw Ingredients and Equipment
Sprouts may be small in size, but they deliver tons of taste, texture, and nutrition. They’re also incredibly versatile. I use sprouts in salads and wraps all the time.
In my new video, I show you how to turn a Mason jar into a sprout farm and give you tips for harvesting your crop in a matter of days.
Avoiding Raw Food “Sticker Shock”
If you've tried buying sprouts at a health food store, the high prices may have given you “sticker shock.” So I know you’ll be delighted at how inexpensive DIY sprouting is by comparison.
With the aid of sprouting, you can “grow your own salad” for pennies!
Turning Seeds into Sprouts
My video demonstration starts with a look at the world beyond bean sprouts. Together we’ll look at how to use sprouting to grow your own leafy greens.
I’ll show you the trick of inverting a Mason jar on a dish rack so the seeds continue to drain during their five days of sprouting. Then it’s time for some of Mother Nature’s magic! You’ll discover how to use the power of the sun to activate the chlorophyll in the pale sprouts to turn them a delectable green.
There’s just one more step before your sprouts are ready to enjoy. I’ll show you the best way to easily remove the hulls from your sprouts using the best piece of raw food equipment you have: your hands.
Serving Up Sprouts: Raw Food Recipes
Sprouts are so nutritious that many people consider them a superfood. But just as importantly, they’recrunchy, refreshing, and extra-satisfying when they're the result of your own work.
Sprouts add real interest to salads. I like to mix sprouts with a colorful mélange of veggies such as
- Diced red bell pepper
- Sliced cucumbers
- Grated carrots
That’s a (Raw Food) Wrap
Many people I know first got friendly with sprouts when they appeared in vegetarian sandwiches. One of my favorites is a Zucchini Hummus Lettuce Wrap.
I like a hearty lettuce wrap, so I take 2 or 3 large leaves of Bibb lettuce, romaine, red lettuce, radicchio, or even cabbage and stack them into a neat pile. I find that using more than one leaf helps my sandwich wrap stay intact while I’m eating it.
The lettuce serves as the bread and the zucchini hummus replaces mayonnaise. Zucchini Hummus is lighter than the traditional bean version, but it tastes just as delicious. And it’s so easy. Here’s all you need:
- Peeled and chopped zucchini
- Raw tahini
- Freshly squeezed lemon juice
- Seasonings – garlic, cumin, paprika, salt
A quick trip to the blender is all it takes to turn a few simple ingredients into a silky bread spread.
To finish your wrap, spread zucchini hummus on a lettuce leaf, sprinkle on some sprouts and other veggies, and dig in!
Make-Ahead Raw Food
Raw hummus can be stored in your refrigerator for nearly a week. So when your sprouts reach maturity – in 4-5 days – your hummus will be all ready and waiting for you to put together a delicious wrap for lunch or dinner.
Do you have some growing tips for novice sprouters? I hope you’ll share them in the comments section.