Frequently Asked Questions - Grains Sprouting
Instructions for Sprouting Grains
by Tarilee Cornish, CNP
The digestibility and healthfulness of grains can be enhanced by the sprouting process. It triggers germination which adjusts the amino acid profile of the grains and results in a more complete protein as well as a more nutritious food. Sprouting also reduces 'anti-nutrients' like phytic acid and lectins which can otherwise can have some inflammatory effect and can reduce the assimilation of nutrients.
- Rinse and rub under running pure water (especially important for quinoa to remove the acrid coating).
- Soak overnight or for 8-12 hours in glass or stainless steel bowl.
- Drain and rinse grains with cool water.
- Cover and leave at room temperature until the "tails" are the desired length (approx. 1/4 the length of seed/grain), rinsing morning and night. They will grow a bit more once in the refrigerator, but will slow down significantly. If they get too long they will become bitter.
- Rinse and refrigerate for up to five days. To enhance freshness, rinse once a day during storage (not always essential).
- Cook if desired. Sprouted grains take just a few minutes. Quinoa sprouted and cooked is delicious. Once cooked, it’ becomes clear.
- Raw sprouted grains are edible as is. Once you're in stage two or three of the diet, you can use fruit blended up for a topping on the grains- particularly nice on quinoa or buckwheat (buckwheat requires a bit more sprouting).
Creative meal / snack tip:
You can make a sundae by topping sprouted grains (cooked or raw) with grated, soaked nuts and seeds, organic coconut, fruit (and later foods like raisins are great too). You can use raw almond milk or your favorite milk alternative as a condiment too. Stevia, yacon syrup and/or cinnamon add a wonderful flavor!
Both quinoa and buckwheat can also be used:
- blended or whole for porridge
- mixed with beans or veggies
- as a side dish
- blended and used raw in smoothies
- base for muffins or pancakes instead of flour