how to sprout alfalfa seeds
Sprouts are highly nutritious and super easy to grow right in your own kitchen.
nutrition
Alfalfa sprouts are these cute, thin sprouts that are PACKED with nutritious elements:
Fiber. For every 33 grams of alfalfa sprouts, there is 1 gram of fiber, which is 3 percent of the average adult's appropriate intake of fiber. Being so, it is a great superfood for those looking to improve gut health.
Protein. Alfalfa sprouts are also a good source of protein, especially for those following a plant-based meal plan. What's great about these sprouts is that you can eat them raw most of the time, leaving the nutrients intact.
Vitamins. These sprouts are loaded with vitamin K, which helps increase the absorption of vitamin D, the bone supporting nutrient. Other essential vitamins found in alfalfa sprouts include vitamin C, riboflavin, thiamine, vitamin A, and folate.
Minerals. Essential minerals like manganese, copper, magnesium, zinc, and iron, are all found in these nutritious sprouts. Minerals like magnesium and copper are vital in thousands of enzymatic functions in the human body.
Antioxidants. Apart from its vitamin C content, alfalfa sprouts have been proven to contain high amount of antioxidants, which helps protect the body's cells from free radical damage.
Limited studies have also shown that the consumption of alfalfa sprouts could aid in blood sugar management, promote cardiovascular health, and combat cholesterol.
sprouting seeds
You can purchase them at the grocery store or farmer's market, or you could also sprout your own very easily. Growing your alfalfa sprouts is easy, much more inexpensive than the store-bought kind, and it's a nearly effortless hobby to take on. Just follow these 4 simple steps to start becoming a sprout master!
Step 1: Wash your hands. Pour 1 tbsp alfalfa seeds into a sterilized jar. Cap jar with a netted lid or tie a single layer of cheesecloth onto the top with a rubber band. Rinse and drain seeds twice with filtered water. Soak seeds with enough water to cover the seeds. Let sit for 10 hours.
Step 2: Drain water after soaking seeds for 10 hours. Rinse and completely drain again. Be sure to drain as much of the water out as possible to avoid the sprouts from rotting during this process. Store jar on its side in a dark place to avoid having bitter-tasting sprouts. Rinse and drain jar 2-5 times per day for 3 until sprouts become 1.5 to 2 inches long.
Step 3: On the fourth day, rinse and drain sprouts again. Spread the sprouts out as much as possible on the side of your jar. Let sit under the sun to complete the sprouting process. Allowing the sprouts to sit under the sunlight leads to greener sprouts. Let sit for about 2 hours.
Step 4: Remove sprouts from jar and soak them to de-hull. Removing the hulls is optional because they are edible, but some people prefer to rid of them. Drain sprouts one last time and dry well with a paper towel, or allow them to dry under the sun. Store in an airtight container in the refrigerator for up to 5 days.
eating more alfalfa sprouts
How can you eat your freshly grown alfalfa sprouts?
Add them to sandwiches or wraps
Top your soups or stews off with a hefty pinch of sprouts
Mix them up in your salad
Blend a handful into your smoothie/green juice
As with all things raw, take caution when eating home-grown or store-bought sprouts.
GET EVEN HEALTHIER!
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ABOUT KRYSTLE
Krystle received her training from the Institute for Integrative Nutrition, where she learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, she will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.
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