Sprouting History

In the past, we ate most of our grains partially germinated. Grain stood in stacks in open fields and often began to sprout before it was brought into storage. In fact, many traditional societies still soak or ferment their grains before eating them.² Modern, industrialized farming and food preparation techniques prevent this natural germination process today.

Better Digestion & Absorption

Sprouting is the “pre-digestion” of grains, legumes, nuts, and seeds that changes their composition in a number of ways. The process begins by breaking down starch into simple sugars, protein into amino acids, and fat into fatty acids, which allows the nutrients in the sprouted food to be more easily assimilated and metabolized. Soaking begins germination, which increases the enzymatic activity in foods by as much as six times. Enzymes initiate the process of digestion and, when present in raw foods, lower the body’s need to produce its own.

The germination process also inactivates substances called enzyme inhibitors.³ These inhibitors prevent the activation of the enzymes present in the food and, therefore, may hinder optimal digestion and absorption. Finally, soaking reduces the presence of antinutrients like phytic acid and lectins, which may interfere with mineral absorption and compromise digestion, respectively.

More Nutritious

Sprouting also causes a beneficial modification of various nutritional elements. According to research, sprouting increases the total nutrient density of a food. For example, sprouted whole wheat was found to have 28% more thiamin (B₁), 315% more riboflavin (B₂), 66% more niacin (B₃), 65% more pantothenic acid (B₅), 111% more biotin, 278% more folic acid, and 300% more vitamin C than non-sprouted whole wheat. This phenomenon is not restricted to wheat. All grains undergo this type of quantitative and qualitative transformation when sprouted.⁴ Similar results were found from soaked brown rice.⁵

Soaking and Sprouting

There are several pre-made sprouted products such as breads, bagels, tortillas, English muffins, and more. Or, you can try sprouting at home. Almost any raw grain, nut, or seed can be sprouted from inexpensive bulk ingredients. Follow the simple directions below to get started. Keep in mind, you will not actually see a sprout start to grow from these foods. They will plump up as they soak up the water and the enzymatic process will have started inside, making it more nutritious and easier to digest.  

• Whole grains, steel cut oats, and rolled oats – Soak desired amount of grain in an equal amount of water. Cover and let sit at room temperature for at least 12 hours. Drain, rinse, and use as normal. If preparing grains to grind your own sprouted-grain flour, let the soaked grains sit in a strainer for 24 hours after soaking and then place on a cookie sheet and dry on low heat in the oven or dehydrator (~150° F) until the grain is crunchy.
• Raw beans & lentils – Soak beans and lentils in warm water for 12 to 24 hours (depending on the size of the bean). Drain, rinse, and use fresh water for cooking.
• Raw nuts & seeds – Place raw nuts or seeds in a bowl, add 1 tablespoon of sea salt and cover with water. Leave at room temperature for 12 hours. Drain out the water. Place nuts or seeds on a cookie sheet and dry on low heat in the oven or a dehydrator (~150° F) until crunchy.

Try the sprouted recipes below and check out Nourishing Traditions by Sally Fallon for more ideas.

Perfect Soaked Brown Rice

• 2 cups brown rice, soaked overnight (pour out water)
• Butter and extra virgin olive oil
• 4 cups chicken stock (can combine with water)
• 1 Tbs. gelatin (optional)
• ½ tsp. sea salt

In a heavy, flame proof casserole, melt butter and oil. Stir in rice and sauté about 5 minutes, stirring constantly, until rice begins to turn milky. Pour in liquid, add salt, and optional gelatin, and bring to a rolling boil. Boil, uncovered, for about 10 minutes, until water has reduced to the level of the rice. Reduce flame to lowest heat, cover tightly and cook for at least 1 hour. Do not remove lid during cooking.

Sprouted Onion Crackers

• About 2 cups sprouted sunflower seeds
• 1 cup of Vidalia (or other sweet) onion pieces
• 1/2 cup or more of fresh lemon juice
• 2 garlic cloves
• About 1/4 cup of caraway seeds
• 1 or 2 heaping tablespoons of raw almond butter
• Sea salt to taste
• 1/4 to 1/2 cup flax seeds
• 1/2 cup pure water

Puree all ingredients (except for the caraway seeds) in food processor. Then mix the caraway seeds in with a spoon. Pour onto dehydrator sheets and dehydrate at 95 degrees or a parchment lined cookie sheet in a low-temperature oven. (Score the batter when it's semidry to make it easy to break into crackers when done.) Dehydrate until dry.

Sprouted Chocolate Torte

• 2 cups almonds
• ½ - ¾ cup cocoa or carob powder
• ½ cup sweetener - more if desired (e.g. maple syrup, dates, honey)
• 2/3 cup nut butter (peanut, cashew, almond)
• 1 tsp. extract (vanilla or almond)
• Topping (fruit, nuts, coconut - optional)
• Spring-form pan or mold (4-inch diameter)

Soak almonds in clean water overnight. Drain and place in a food processor. Add the cocoa or carob powder, sweetener, nut butter, and extract and pulse until fairly smooth. Put the batter in spring-form pan and freeze for at least 4 hours.

Gently remove when frozen. Decorate it any way you wish or just keep it plain. Fruit, coconut flakes, and slivered almonds look beautiful sprinkled on top. Serve frozen.

Torte Ball Variation: When you have made the batter, lightly oil your hands and make balls slightly smaller than a golf ball in size (will make about 12). Roll them in crushed nuts or flake coconut, or you can depress the balls slightly and place a piece of fruit or other garnish in the depression.

Found at https://sproutpeople.org/sprout-recipes/chocolate-sprouted-almond-torte-or-balls

Sprouted Nut Butter

• 2 cups nuts of your choice, soaked and dried
• ¾ cup coconut oil
• 1 Tbs. raw honey or maple syrup (optional)
• 1 tsp. sea salt

Place nuts and sea salt in food processor and grind to a fine powder. Add honey and coconut oil and blend until smooth. Store in an airtight container in the refrigerator.

References

1. Pitchford, Paul. 1993. Healing with Whole Foods. North Atlantic Books. Berkeley, California.
2. Steinkraus, Keith H, ed, Handbook of Indigenous Fermented Foods, 1983 Marcel Dekker, Inc, New York, NY
3. Fallon, Sally. 1995. Nourishing Traditions. Promotion Publishing. San Diego, CA.
4. Crisafi, Daniel, ND, MH, Ph.D. 1995. Alive Magazine 1995.
5. Soaking brown rice enriches nutritional value. 12/00. Found at www.healthcentral.com on 12/27/00.