Growing Sprouts: The Complete How-To Guide for Homescale Microgreens

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Welcome to the world of fresh and nutritious microgreens and sprouts! Whether you’re a seasoned gardener or a complete beginner, this comprehensive guide will teach you how to grow these tiny greens right in the comfort of your own home. Homegrown microgreens and sprouts are not only easy to cultivate but also packed with vitamins, minerals, and flavor. In this tutorial blog post, we’ll cover everything you need to know to get started growing sprouts today!

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What Are Microgreens and Sprouts?

Here’s an explanation of what microgreens and sprouts are, along with their key differences:

Microgreens:

Microgreens are young vegetable greens that are harvested at an early stage of growth, typically when they have developed their first true leaves, but before they mature into full-sized plants. These tiny greens are known for their intense flavors, vibrant colors, and concentrated nutritional content. They are used as a garnish, ingredient, or salad component to add a burst of fresh flavor and visual appeal to dishes. Microgreens are usually grown in soil or a suitable growing medium and require exposure to light during their growth period. Think baby seedlings/ young plants.

Key Characteristics of Microgreens:

• Harvested at the cotyledon or first true leaf stage.
• Typically grown in soil or soil-like medium.
• Require exposure to light for photosynthesis.
• Exhibit a wide range of flavors, from spicy to mild, depending on the plant variety.
• Used in salads, sandwiches, soups, and as a garnish for various dishes.
• Popular varieties include radish, arugula, sunflower, and basil microgreens.

Sprouts:

Sprouts, on the other hand, are even younger plant growth stages. They are the newly germinated seeds that have just started to grow roots, shoots, and often lack developed leaves. Sprouts are usually grown in water, often using methods like jar sprouting or tray sprouting. They do not need soil or sunlight to grow and are typically ready to eat within a few days to a week after germination. Sprouts have a crunchy texture and a mild, nutty flavor. They are often used in sandwiches, wraps, salads, and as a topping for various dishes.

Key Characteristics of Sprouts:

• Harvested very early, often just a few days after germination.
• Typically grown in water or a humid environment.
• Do not require exposure to light for growth.
• Have a mild, nutty flavor and crunchy texture.
• Used in sandwiches, wraps, salads, and as a garnish.
• Common sprout varieties include alfalfa, broccoli, mung bean, and lentil sprouts.

Key Differences Between Growing Microgreens and Growing Sprouts:

1. Growth Stage: Microgreens are harvested at the cotyledon or first true leaf stage when they have developed leaves, while sprouts are harvested at the very early stage of germination before leaves are fully developed.
2. Growing Medium: Microgreens are typically grown in soil or a soil-like medium, whereas sprouts are grown in water or a humid environment without the need for soil.
3. Light Requirements: Microgreens require exposure to light for photosynthesis, while sprouts do not need light for growth.
4. Flavor and Texture: Microgreens have a wider range of flavors, from spicy to mild, and often have a more pronounced taste compared to the mild, nutty flavor of sprouts. Microgreens also have more developed leaves and a different texture.
5. Harvest Time: Microgreens take a longer time to grow compared to sprouts, which are ready to eat within a few days to a week.

In summary, microgreens and sprouts are both young plant growth stages, but they differ in terms of their growth stage, growing medium, light requirements, flavor, and culinary uses. Both are highly nutritious and can be a delicious addition to your meals.

We’ll be sticking to growing sprouts in this tutorial, as it is the most beginner friendly way to start consuming this healthy snack right out of your homestead kitchen.

Health Benefits of Eating Sprouts:

Eating sprouts offers a multitude of health benefits, making them an easy way to add nutrition to your diet. Sprouts are the young, newly germinated forms of various seeds and grains. They are packed with essential nutrients and bioactive compounds that can positively impact your overall well-being. Here are some of the key health benefits of consuming sprouts:

Rich in Nutrients:

Sprouts are nutritional powerhouses. They contain vitamins, minerals, and antioxidants in higher concentrations than their mature counterparts. Common nutrients found in sprouts include vitamin C, vitamin K, folate, fiber, and essential minerals like potassium, magnesium, and iron.

High in Enzymes:

During the sprouting process, enzymes become more active, making sprouts easier to digest. These enzymes can aid in the digestion of other foods and contribute to better nutrient absorption.

Abundant in Antioxidants:

Sprouts are rich in antioxidants, such as flavonoids and phenolic compounds, which help neutralize harmful free radicals in the body. Antioxidants play a role in reducing oxidative stress and inflammation, potentially lowering the risk of chronic diseases.

Boosted Protein Content:

Sprouts are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. The protein content of certain sprouts can increase significantly during the sprouting process.

Improved Digestion:

Sprouts are a good source of dietary fiber, which promotes healthy digestion by adding bulk to the stool and preventing constipation. Fiber also supports a balanced gut microbiome.

Weight Management:

Due to their high fiber and protein content, sprouts can help promote satiety and reduce overall calorie intake. Including sprouts in your meals can support weight management and aid in appetite control.

Lowered Risk of Chronic Diseases:

Regular consumption of sprouts has been associated with a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Antioxidants and dietary fiber in sprouts contribute to these health benefits.

Improved Heart Health:

The fiber, potassium, and antioxidants in sprouts can help lower blood pressure, reduce cholesterol levels, and decrease the risk of heart disease.

Enhanced Immune Function:

The high vitamin C content in sprouts supports a strong immune system. Vitamin C plays a crucial role in the production of white blood cells and helps the body fight infections.

Detoxification:

Sprouts are believed to aid in the detoxification process by promoting the elimination of toxins and waste products from the body.

Better Skin and Hair:

The vitamins and antioxidants in sprouts contribute to healthy skin and hair by combating oxidative stress and promoting collagen production.

Blood Sugar Control:

Some studies suggest that sprouts, particularly fenugreek sprouts, may help regulate blood sugar levels in individuals with diabetes or insulin resistance.

It’s important to note that while sprouts offer numerous health benefits, there can be a risk of bacterial contamination during the sprouting process. To mitigate this risk, ensure you use high-quality seeds, practice good hygiene, and follow proper sprouting and food safety guidelines.

Incorporating a variety of home-grown sprouts into your diet, such as alfalfa, mung bean sprouts, broccoli, and lentil sprouts, can provide you with a wide range of nutrients and health benefits. Whether added to salads, sandwiches, stir-fries, or smoothies, sprouts are a tasty and nutritious way to support your overall health.

Step-by-step instructions for growing sprouts without soil using the jar method:

Materials You’ll Need for Growing Sprouts:

• Sprouting seeds (e.g., alfalfa, mung beans, broccoli, lentils)
• A clean glass jar (quart-sized or larger)
• A piece of breathable cloth (cheesecloth, muslin, or a sprouting lid)
• A rubber band or string
• Fresh water, filtered (do not use tap water as it may contain contaminates like chlorine)
• A dark, cool place (such as a cupboard or pantry)

Make sure you check out the Homestead Mercantile for all of your sprouting needs!

Step 1: Select Your Seeds

Choose the type of seed you’d like to grow. Common choices include alfalfa, mung bean sprouts, broccoli, lentils, and radish sprouts. Ensure that your seeds are meant for sprouting, choose the best seeds. Make sure you find only organic seeds!!

Step 2: Measure and Rinse the Seeds

Measure the desired amount of seeds based on the instructions on the seed package or your preference. Typically, 2-3 tablespoons of seeds work well for a quart-sized jar. Rinse the seeds thoroughly under cool water to remove any dust or debris.

Step 3: Soak the Seeds

Place the rinsed seeds in your clean glass jar. Fill the jar about one-third full with seeds. Add enough fresh, filtered water to cover the seeds by about an inch. Secure the breathable cloth over the mouth of the jar with a rubber band or string to create a simple sprouting lid.

Step 4: Initial Soaking Period

Allow the seeds to soak for 8-12 hours or overnight at room temperature. This soaking period helps kickstart the germination process. Store the jar in a dark, cool place during this time, away from direct sunlight.

Step 5: Drain and Rinse

After the soaking period, drain the water from the jar through a breathable cloth lid or a sprouting screen. Tilt the jar at an angle to ensure proper drainage. Rinse the seeds thoroughly with fresh, filtered water, and then drain again. Make sure all excess water is removed.

Step 6: Repeat Rinsing

Repeat the rinsing and draining process 2-3 times a day, depending on the sprout variety, to keep the seeds moist but not waterlogged. Be gentle to avoid damaging the developing sprouts.

Step 7: Continue Sprouting

Continue the rinsing and draining process for the next few days, or until your sprouts have reached the desired length. Most sprouts are ready to eat within 3-5 days, depending on the variety and environmental conditions.

Step 8: Harvest the Sprouts

Once your sprouts have reached the desired length (usually about 1-2 inches), they are ready to harvest. Simply remove the sprouts from the jar, rinse them one final time to remove any remaining seed husks, and drain well. A colander works great for this.

Step 9: Store and Enjoy

Store your freshly harvested sprouts in an airtight container in the refrigerator. They should stay fresh for about a week. Use them as a topping for salads, sandwiches, wraps, or any dishes that could benefit from their crunchy texture and mild, nutty flavor. We love to just eat them straight as a delicious snack.

Harvesting and Storing Sprouts Properly:

Harvesting and storing your jar sprouts properly is crucial to maintain their freshness and flavor. Here’s the proper way to harvest and store your jar sprouts:

Harvesting Your Jar Sprouts:

1. Wait for the Right Time: Harvest your sprouts when they have reached the desired length, typically 1 to 2 inches, which can vary depending on the sprout variety. This usually takes 3-5 days from the start of the soaking process. Check the specific instructions for your chosen sprout variety.
2. Prepare a Clean Workspace: Before harvesting, ensure your hands and the tools you use are clean and sanitized. You’ll want to minimize the risk of contamination.
3. Remove the Sprouts: Carefully remove the sprouts from the jar. You can gently pour them into a clean, shallow container or use clean hands or utensils.
4. Rinse the Sprouts: Give the sprouts a final rinse under cold, running water to remove any remaining seed hulls or loose skins. Use a gentle stream of water to avoid damaging the tender sprouts.
5. Drain Thoroughly: Allow the sprouts to drain well. You can use a clean colander or sieve for this purpose. It’s important to remove excess moisture to prevent spoilage during storage.

Storing Your Jar Sprouts:

1. Use an Airtight Container: Transfer the freshly harvested and drained sprouts into an airtight container or a resealable plastic bag. A clean, dry paper towel placed at the bottom of the container can help absorb any residual moisture.
2. Refrigeration: Store the container in the refrigerator’s crisper drawer or a dedicated sprout storage container. The ideal temperature for storing sprouts is around 35-40°F (1-4°C). Keep the sprouts away from the coldest part of the fridge, as extreme cold can damage them.
3. Label and Date: To keep track of freshness, label the container with the date of harvest. Consume your sprouts within a week of harvesting for the best taste and quality.
4. Check for Moisture: Check the container periodically for moisture buildup. If you notice any condensation, remove it with a dry paper towel to prevent mold growth.
5. Maintain Freshness: To keep your sprouts fresh, replace the paper towel if it becomes wet and remove any wilted or spoiled sprouts promptly. Always handle them with clean hands or utensils to avoid contamination.
6. Rotate Your Stock: If you continue to sprout regularly, try to time your harvests so that you have a continuous supply of fresh sprouts. This ensures you always have a batch of young, vibrant sprouts on hand. Constant fresh food you can grow on your countertop. YUM!

Remember that the shelf life of sprouts is relatively short compared to other produce, so it’s essential to monitor their freshness closely. Proper harvesting and storage practices will help you enjoy the best taste and nutritional benefits from your homegrown jar sprouts.

Troubleshooting when Growing Sprouts:

Troubleshooting common issues with sprouts is an essential part of successful sprouting. Here are some common problems you might encounter while growing sprouts and how to address them:

Mold or Fungus Growth:

• Cause: Excessive moisture and poor ventilation can lead to mold or fungus growth on your sprouts.
• Solution: Ensure proper drainage during rinsing and draining, and maintain good airflow around your sprouting jar. If mold does appear, carefully remove affected sprouts and increase ventilation.

Off Odors when growing sprouts:

• Cause: Sprouts can develop unpleasant odors if they become too wet or if water isn’t changed frequently enough.
• Solution: Improve ventilation, ensure thorough rinsing and draining, and change the water daily to prevent odors. If the sprouts still have an off odor, it’s best to discard them.

Slow or Uneven Growth:

• Cause: Inconsistent rinsing or insufficient water may lead to slow or uneven growth.
• Solution: Be consistent with your rinsing and draining routine, making sure all seeds receive equal moisture. Ensure that the sprouts are not overcrowded in the jar, as this can lead to uneven growth.

Sprouts Turning Yellow or Brown:

• Cause: Overexposure to light or excessive heat can cause sprouts to turn yellow or brown.
• Solution: Keep your sprouting jar in a dark, cool place during the germination phase. If your sprouts have already turned discolored, move them to a darker environment to prevent further damage.

Seed Hulls Not Shedding:

• Cause: Some seed hulls may stick to the developing sprouts, making them less appetizing.
• Solution: Gently agitate the sprouts during rinsing to help loosen the hulls. Alternatively, you can pick off the hulls manually once the sprouts have grown a bit.

Bitter Tasting Sprouts:

• Cause: Sprouts can become bitter if they are exposed to excessive light or heat during growth.
• Solution: Ensure that your sprouts are kept in a dark, cool location. Bitter sprouts are safe to eat, but their taste may not be as pleasant.

Pest Infestations when growing sprouts:

• Cause: In some cases, pests like fruit flies or mites can be attracted to sprouting jars.
• Solution: Keep your sprouting area clean and free of food debris. If pests become a problem, consider using a fine mesh cloth as a sprouting lid to prevent them from entering the jar.

Seed Contamination when growing sprouts:

• Cause: Using contaminated seeds or not rinsing seeds thoroughly can lead to bacterial or fungal contamination.
• Solution: Always start with high-quality, uncontaminated seeds. Rinse seeds thoroughly before the initial soak, and practice good hygiene throughout the sprouting process to prevent contamination.

Seed Spoilage when growing sprouts:

• Cause: Using old or improperly stored seeds can lead to poor germination rates or spoilage.
• Solution: Store seeds in a cool, dry place, and check their expiration date if available. Use fresh, high-quality seeds for the best results.

By addressing these common issues and following proper sprouting techniques, you can increase your chances of successfully growing healthy and delicious sprouts at home. Remember that sprouting is a natural process, and some minor variations in appearance or flavor are normal.

That’s it, Growing sprouts is easy!

Growing sprouts without soil using the jar sprouting method is a simple and rewarding way to enjoy fresh and nutritious sprouts at home. Remember to keep your equipment clean, and practice good hygiene throughout the process to ensure food safety.

Curious which sprouts to start with? Read our blog post about comparing alfalfa sprouts vs broccoli sprouts. Try out a variety of different seeds to see what types of sprouts you like best.