Sprouting Nutrition at Home

Dr. Giselle Lefebvre, ND 

All of us who are part of the stay-at-home club are looking for something to do to keep our spirits up.  Sprouting is a great addition to your kitchen. Sprouts are the nutritious first shoots of a seed. They are packed with vitamins and minerals and can be done anywhere.  Not everyone has a garden space, but we all can find a space to sprout. I find sprouting to be a calming practice. Use it as a daily mindfulness tool, keep connected to your food chain and see how you can transform these seeds in to power-packed snacks in just a few days.  Here is a way to grow your own highly nutritious healthy addition to any meal.

Tools needed for Sprouting at home:

Measure: Before you go to bed, measure 2-3 tbsp of seeds to cover the bottom of a jar.


Cover: Add a few inches of water (6-8 cm) above the level of the seeds. Let the seeds soak overnight.


Strain: The next morning, cover the mouth of the jar with cloth, and fasten with the rubber band (or use a lid or strainer). The cheesecloth acts as a strainer, holding in the seeds and letting out the water. Turn the jar upside down over the sink.


Shake: Shake the jar (or strainer) a few times to remove all of the water from last night’s soak. Use this time for a deep breathing exercise.


Rinse: Fill the jar with water, and again drain out the water, ending with a few hearty shakes. Hold the jar up to the light; the seeds should be mostly dry.


To ensure complete drainage, some folks store the jar upside-down in a glass baking dish or plastic tub. Rest the jar on the side of the dish, or up against the wall–any excess water drains out, without any more attention from you. This is where the lids from Lee Valley come in handy or this great countertop sprouter.


Repeat five times: On the evening of the same day, you’ll repeat the rinsing process. You’ll continue this morning and evening rinsing for 4 or 5 days (in warm climates, figure a day or two less than that). If you’re feeling particularly keen on sprouting, you can rinse it a third time at noon.


Watch for growth: You’ll see green leaves sprouting on seeds, and white shoots on beans, nuts, and grains. Marvel at how you can grow your own food.


Harvest: After four or five days, the sprouts will reach their peak of flavour and nutritional value. Give them a final rinse; drain with a hearty shake. Now they’re ready to be eaten. Top on a salad, put in a sandwich, or add them to your stir fry.


Links for sprouting websites