SPECIAL REPORT: Sprout Your Way To Health
Copyright 2005-2006 Michael Murray All rights reserved. No part of this publication may be reproduced or utilized in any form or by any means without written permission from the publisher, except as acknowledged quotes or source information presented in reviews, reports, or research. Published by Michael Murray Visit us on the web at: http://www.acidalkalinediet.com Note: The information in this book is for educational purposes only and is not recommended as a means of diagnosing or treating an illness. All matters concerning physical and mental health should be supervised by a health practitioner knowledgeable in treating that particular condition. Neither the publisher nor author directly or indirectly dispense medical advice, nor do they prescribe any remedies or assume any responsibility for those who choose to treat themselves. Copyright 2005-2006 Michael Murray. All rights reserved. Page 2 of 16
Table of Contents Sprout You Way To Health!... 4 5 Basic Truths of Sprouting:... 6 Here Are Some Simple Instructions To Get You Started:... 7 Here Are Some Of My Favorite Seeds That Make Excellent Sprouts:... 8 Here Are A Couple Of Places You Can Buy Seeds:... 10 BONUS: Sprouting Chart!... 11 Copyright 2005-2006 Michael Murray. All rights reserved. Page 3 of 16
Sprout You Way To Health! So you need more energy? Then you need to eat the most energy-rich foods you can get your hands on. That makes sense, doesn't it? It turns out that the most energy rich foods are baby plants - sprouts. There's a whole lot of scientific evidence that shows how the enzymatic activity, vitamin and mineral contents, and protein contents of seeds sky rocket during sprouting... but we don't need scientific evidence, when we have common sense ;-) Think about it, sprouts are that stage in the growth of a seed where all of the seed's biological matter and energy is directed to one and only one purpose: Growth! And that means that the seed must convert as much of the matter it contains into energy to feed that growth. That's your ticket! But if you must have some evidence, consider these facts: Alfalfa sprouts are one of our finest food sources of saponins. Saponins lower the bad cholesterol and fat but not the good HDL fats. Saponins also stimulate the immune system by increasing the activity of natural killer cells such as T- lymphocytes and interferon. The saponin content of alfalfa sprouts multiplies 450% over that of the unsprouted seed. Johns Hopkins University School of Medicine researchers found substantial amounts of glucosinolates and isothiocyanates in broccoli sprouts which are very potent protectors that prevent cells from going malignant. The sprouts contain 10-100 times higher levels of these enzymes than do the corresponding mature plants. Leafy green sprouts contain cancer-fighting chlorophyll, as well as Vitamin A and protein, all of which increase 20-35% during the sprouting process. Radish sprouts have 29 times more Vitamin C than milk (29mg vs. 1mg) and 4 times the Vitamin A (391 IU vs. 126). These spicy sprouts have 10 times more calcium than a potato (51mg vs. 5mg) and contain more vitamin C than pineapple. While mature radishes contain 10 IU/100g of provitamin, the radish sprouts contain 391 IU 39 times more! You will find similar trends in all other sprouts... If you examine what is happening during germination, it looks like a vitamin factory. If you're interested in more energy, eat more sprouts! I first discovered these little wonders when I read Shelley Young's Back To The House Of Health book, and I experienced so much energy ever since that I keep growing more and more (and eating them!) Copyright 2005-2006 Michael Murray. All rights reserved. Page 4 of 16
You can prepare fresh sprouts way in advance, store them in the fridge, and munch on them when you're hungry. You can even take them on the road in a little Zip-Lock baggie. I like substituting them in all sorts of recipes that call for the legume or the seed itself. The possibilities are endless. With that said, here's what the rest of this article will cover: 5 Basic Truths of Sprouting. Ignore these and you'll get no results! Basic Sprouting Instructions My Favorite Seeds to Sprout (and how) Where to Buy Seeds Copyright 2005-2006 Michael Murray. All rights reserved. Page 5 of 16
5 Basic Truths of Sprouting: Before I get you started with some instructions, let me give you the 5 basic truths about sprouting: 1. Water is the critical element in sprouting. Don't be stingy with rinsing! :-) 2. It is critical that sprouts be drained thoroughly after rinsing. Miss this step and you'll increase your chances of crop failure. 3. Most living things need air. If your sprouts can t breathe while growing - they can die. Don t put them in a closed cabinet. 4. Your seed should be clean and your sprouting device should be sterile. Wash your sprouter well between crops with (very) diluted bleach. 5. Properly stored, fresh sprouts will keep for up to 6 weeks in your refrigerator but fresher is better. Never refrigerate wet sprouts. Note: most sprouts can t use light in the first few days of growth, and many never need it. However, any that produce leaves will eventually need light to green up. You should avoid direct sunlight unless it s a cool sun, as it can overheat your crop. Copyright 2005-2006 Michael Murray. All rights reserved. Page 6 of 16
Here Are Some Simple Instructions To Get You Started: 1. Place whole, untreated, organic seeds or beans in a clean, wide-mouthed jar. 1. Cull your seeds. Small seeds are too small to cull, but Radish and all seeds bigger should be checked for plant parts, pebbles, broken or obviously messed-up seeds or seeds that just don't belong. Once this is done, rinse them to remove any dust. 2. Soak the seeds in purified or distilled water overnight. 1. Cover the top of the jar with a screen, cheese cloth, or sprouting jar lid. Secure the lid and drain the water from the jar into a vegetable stock jar. Be sure to drain the seeds REALLY WELL. Label the stock and refrigerate for soups, sauces, or to feed your plants. 2. Distribute the seeds or beans around the walls of the jar evenly. Lay the jar on its site or tilted at an angle to allow the water to drain. Be sure to drain the seeds REALLY WELL, as this helps in maximizing your crop and avoiding excess humidity that could lead to mold growth on your sprouts. 3. Place the sprouting jar on your kitchen counter at room temperature. This works for almost all sprouting applications where a dark place is not specifically suggested (e.g., mung beans). Otherwise, it s not necessary to store them in a cupboard. I do most of my sprouting right on my kitchen counter. 4. Rinse sprouts daily, draining excess water. Be sure to drain the seeds REALLY WELL. 5. After the sprouts have grown to their maturation length, put the jar in the sunlight for the sprouts to develop chlorophyll. 6. When the sprouts turn green, place them in a colander and rinse. Drain and refrigerate. Copyright 2005-2006 Michael Murray. All rights reserved. Page 7 of 16
Here Are Some Of My Favorite Seeds That Make Excellent Sprouts: Be sure to use fresh, organic seeds as the give the best yields, and are nutritionally the best. Also, be sure the seeds you buy are farmed and produced for sprouting purposes, not cooking. Typical seeds and legumes you buy in the super market have not undergone the additional expenses associated with farming, producing, sorting, and prepping seeds that are used for sprouting. Alfalfa Seeds: These small seeds are the highest sprout source of minerals, protein, vitamins A, B-complex, C, D, E and K and can be enjoyed in salads, sandwiches, spreads, breads and casseroles. Two tablespoons of alfalfa seeds produce about one quart of sprouts. Since alfalfa seeds are very tiny, you should use a cover for the sprouting jar that has very small holes so the seeds do not fall through. Sprouts take about 4-5 days to reach maturity and should be placed in direct sunlight on the day of harvest in order to increase the chlorophyll content. Black-eyed Peas: When sprouted, black-eyed peas contain lots of proteins, minerals, and vitamins A and C. One cup of peas yields about one quart of sprouts. Since the peas swell during the overnight soaking, allow ample room in your sprouting container. These sprouts have no hulls to wash away and can be harvested and eaten on the third or fourth day. Some people report that these sprouts taste like raw, fresh peas in a pod and they make a nutritious addition to any dish. Garbanzo (Chick Peas): These sprouts are close to a complete protein and also contain many minerals. They have a nutty flavor suitable for marinating or as additions to salads or loaves. Three-fourths of a cup of chick peas makes about one quart of sprouts. They will be ready to harvest and eat in 3 to 5 days. Lentils (red or yellow): These sprouts produce a tasty, protein and mineral rich addition to soups, salads, spreads, breads or loaves. One-half cup of lentils yields about 1 quart when sprouted. They sprout to maturity in 3 to 4 days (1/4 to 1/2 inches in length). Mung Beans: Often referred to as "bean sprouts" in Oriental recipes, these sprouts contain protein, vitamins A and C, along with calcium, phosphorus and iron. One-half cup of Mung beans produces one quart of sprouts and they reach maturity in 3 to 4 days. You can wash away the hulls before serving or storing for later use. Grow them in the dark, away from sunlight and soak them one minute before draining each day. Radishes: These flavorful, red sprouts contain potassium and other minerals. One-fourth cup of seeds Copyright 2005-2006 Michael Murray. All rights reserved. Page 8 of 16
yields about one quart of sprouts after 3 to 5 days. When the sprouts are 1/2 to 1 inch in length, rinse the hulls away and eat. Soybeans: One cup of soybeans yields about one quart of sprouts after 3 to 5 days. They are high in protein, vitamins A, B - Complex, Vitamin C and Vitamin E. Wheat Berries: This grain is the berry which is ground up to make flour. Sprouted, they contain protein, vitamins B-complex, C and E. They can be harvested in 2 to 3 days or grown for 4 to 7 days to produce wheat grass which can be juiced or eaten for its high chlorophyll content. Copyright 2005-2006 Michael Murray. All rights reserved. Page 9 of 16
Here Are A Couple Of Places You Can Buy Seeds: SproutPeople.com They have one of the most extensive sites on sprouting, and also sell all sorts of sprouting kits and organic seeds. Life Sprouts (Sorry, I couldn't find their web site, if they have one) 745 W. 8300 S. Paradise, UT 84328 1-800-241-1516 Copyright 2005-2006 Michael Murray. All rights reserved. Page 10 of 16
BONUS: Sprouting Chart! Here s a sprouting chart to get you started. Just find the type of seed you want to sprout, and follow the instructions to get the perfect sprouts! Sprouting Variety Soak Hours Dry Measure Length Of Harvest Ready In (Days) Sprouting Tips Nutritional Highlights Suggested Use Adzuki 12 1 Cup ½ to 1 3-5 Easy. Try short and long. High Protein, iron, vitamin C, amino acids Casseroles, Oriental dishes, salads, sandwiches,, sprout loaves Alfalfa 4-6 3-4 T. 1 to 1½ 4-6 Place in light to develop Vit. A,B,C,E, & K; Juices, salads, sandwiches, Alf-al-fa Father of all foods. Arabic chlorophyll. 1-2 days before harvest Rich in mineral and trace elements chlorophyll, magnesium, calcium, potassium, selenium, zinc soups, sprout loaves Almonds 12 1 cup 0 1 Swells up, does not sprout. Rich in potassium, protein, Breads, cheeses, desserts, (soaked May remove hulls before healthy fats, minerals, Vit. dressings, milks, seed Easiest of all use. Store in pure water. B and E, calcium, cheese, sprout breads the nuts to phosphorus digest.) Lipase enzymes Copyright 2005-2006 Michael Moshiri. All rights reserved. Page 11 of 16
Sprouting Variety Soak Hours Dry Measure Length Of Harvest Ready In (Days) Sprouting Tips Nutritional Highlights Suggested Use Barley 12 1 cup ¼ to ½ 2-3 Like wheat Like Wheat plus potassium and magnesium. Like wheat. Can make Barley Malt sweetener (maltose) Dry sprout and grind. Broccoli 5-6 2-3 T. 1 to 1½ 5-6 Medium hard, Rinse often, spicy Sprout in a tray. Buckwheat 12 5 T. 2 to 3 10 Molds easily, rinse often Tray method. Sulforaphane, fights cancer Potassium, Vit. E & A Choline, inositol, B Vit. Salad, Juice therapy. Salad, juice, sprout breads Cabbage 4-6 1/3 cup 1 4-5 Develops chlorophyll when Vit A, C, &U. trace Coleslaw, salads, mature. elements, iodine and sandwiches, soups sulfur. Chick Pea 12 1 cup ½ 2-3 Mix with lentils & wheat, or use alone Carbohydrates, fiber, protein, mineral. Rich in lipase & amylase. Breads, cereals, grain dishes, granola, snacks Chia Seed 6 2-3 T. 2 14 Nice to look at I don t like their taste. decoration Clover 4-6 3 T. 1 to 1½ 4-5 Mix with other seeds. Develops chlorophyll. Vit. A and C; trace elements Breads, casseroles, dips, salads, spreads, sprout Copyright 2005-2006 Michael Murray. All rights reserved. Page 12 of 16
Sprouting Variety Soak Hours Dry Measure Length Of Harvest Ready In (Days) Sprouting Tips Nutritional Highlights Suggested Use loaves. Corn 12 1 cup ½ 2-3 Use sweet corn or popcorn Carbohydrates, fiber, protein, minerals. Breads, cereals, grain dishes, granola, snacks Cow Peas 12 1 cup ½ to 1 3-6 Grow in dark. Try short or medium. Protein, vitamins A, C, and minerals. Oriental dishes, salads, sprout loaves Fenuigreek 8 ½ cup ½ to 1 3-5 Pungent flavor; mix with Rich in iron phosphorus, Casseroles, dips, dressings, Blood, liver & mucus cleaner other seeds. lots of trace elements. salads, soups, sprout loaves Flax seed N/A 1 cup Gelatin 1 hr Just cover with water and Rich in all nutrients Use in place of egg, Holds like use things together, Breads, and cookies. Green Pea 12 1 cup ½ 2-3 Use whole pea. Carbohydrates, fiber, protein, minerals, vit. A&C, iron, potassium, magnesium. Casseroles, curries, juices, salads, soups, sprout loaves Copyright 2005-2006 Michael Murray. All rights reserved. Page 13 of 16
Sprouting Variety Soak Hours Dry Measure Length Of Harvest Ready In (Days) Sprouting Tips Nutritional Highlights Suggested Use Lentil 12 1 cup ¼ to ¾ 3-5 Earthy flavor. Try short & long. Versatile sprout. Millet 12 1 cup ¼ 2-3 Alkaline grain, Use unhulled type. Rich in Protease, protein, iron, minerals, vit. C Carbohydrates, fiber, vit. B & E, protein Breads, casseroles, curies, marinated vegetables, salads, soups, spreads, sprout loaves Breads, casseroles, cereals, salads, soups Mung 12 ½ cup ½ to 3-6 Grow in dark, Rinse in cold High-quality protein, iron, Juices, oriental dishes, 1½ water. Short or long. Use weight to create fat potassium, vit. C, amino acids methionine, calming salads, sandwiches, soups, sprout loaves sprouts effect on body. Mustard 4-6 ¼ cup 1 4-5 Hot Flavor, mix with other seeds Mustard oil, vit. A & C, minerals Juices, salads, sandwiches, soups Oats 12 1 cup ¼ to ½ 2-3 Find whole sprouting type Vit. B & E, protein, carbohydrates, fiber, minerals Breads, casseroles, cereals, soups, sprout loaves Pumpkin 8 1 cup 1 3-6 Grow in dark. Rinse in cold Protein, fats, vitamin E, Breads, cereals, cheeses, (Kills Parasites) water for 1 min phosphorus, iron, zinc desserts, dressings, milks, snacks, sprout loaves Copyright 2005-2006 Michael Murray. All rights reserved. Page 14 of 16
Sprouting Variety Soak Hours Dry Measure Length Of Harvest Ready In (Days) Sprouting Tips Nutritional Highlights Suggested Use Radish 4-6 ¼ cup 1 4-5 Hot flavor; mix with other Potassium, vitamin C Dressings, juices, Mexican- (Good for clogged sinus seeds. Develops chlorophyll. style food, salads, sandwiches, soups and chest.) Rye 12 1 cup ¼ - ½ 2-3 Try mixing with wheat and lentils. Vitamins B & E, minerals, phosphorus, protein, carbohydrates, potassium, linoleic acid Breads, candles, cereals, cheeses, dressings, milks, salads Sesame 4-6 ¼ cup 0 1-2 Tiny sprout turns bitter if Rich in protein, #1 source Breads, cereals, granola, (unhulled) left too long. of calcium and other minerals; vit. B & E, fats, milks, salads, soups fiber, phosphorus Sunflower 8 2 cups 4 to 5 5-7 Use seeds in hull for Rich in minerals, fats, Use as lettuce on salads, (Black or striped) greens protein, vit. B & E, zinc phosphorus, potassium, and linoleic acid. soups, sprout loaves. Sunflower 8 2 cups 0 to ½ 1-3 Use hulled raw seeds. Mix Rich in minerals, fats, Breads, cereals, cheeses, (Seeds) with alfalfa & grow 4-5 protein, vit. B & E, zinc, phosphorus, potassium, desserts, dressings, milks, salads, soups, sprout Copyright 2005-2006 Michael Murray. All rights reserved. Page 15 of 16
Sprouting Variety Soak Hours Dry Measure Length Of Harvest Ready In (Days) Sprouting Tips Nutritional Highlights Suggested Use (Best plant days. linoleic acid. loaves. source of Vit. D. Very High in Protein) Triticale 12 1 cup ¼ to ½ 2-3 A grain hybrid like wheat See wheat. See wheat. Watercress 4-6 4 T. ½ 4-5 Spicy; mix with other seeds. Wheat 12 1 cup ¼ to ½ 2-3 Try short & long, For sweeter taste, mix with other seeds. Vit. A & C, minerals Carbohydrates, protein, vit. B & E, phosphorus Breads, garnishes, salads, sandwiches Breads, cereals, desserts, granola, milks, salads, snacks, soups Wheatgrass 12 1 cup 3 to 6 7-9 Can be grown without soil See Wheat Juice, purifying air, radiation, removing heavy metals from the body. Copyright 2005-2006 Michael Murray. All rights reserved. Page 16 of 16