How To Grow Sprouts At Home

If you follow me on Instagram, I recently shared that I have an incredible new hobby that I am beyond excited about! Today, I’m sharing it with you and going into all the amazing details.

What’s my new hobby? You might have already guessed but it’s growing sprouts, at home, in my kitchen. Hang with me…this is the FASTEST and cheapest way to make some of the healthiest food you could possibly eat!

how to grow sprouts at home

I have to turn down my excitement so I can take you through this step by step. I want to tell you how to grow sprouts at home and share everything you’ll need, but first I want to tell you WHY you should be super excited to grow sprouts at home!

If you want to hear me dive into this on the Primal Potential podcast, click here to listen to this bonus episode

Why You Should Grow Sprouts at Home

  1. They’re incredibly healthy
    When we talk about growing sprouts, it’s important to first note that you can sprout just about any seed. You can sprout broccoli seeds, cauliflower seeds, sunflower seeds and all kinds of lentils, just to name a few options.One of the most studied sprouts is the broccoli sprout. It’s been extensively studied for its anti-cancer properties. (If you haven’t listened to episode 153 of the Primal Potential podcast to understand more about broccoli and other cruciferous veggies, definitely start there so you have the essential foundation.)Broccoli and other cruciferous vegetables contain multiple anti-cancer compounds, but these are broken down when the vegetables are cooked. When you sprout these vegetable seeds, not only are you getting a digestible version that doesn’t require cooking, but broccoli sprouts contain anywhere from 10-100 times the amount of the cancer protecting compounds as compared to regular broccoli! Honestly, we could stop right there. Sign me up! Beyond that, sprouting these seeds reduces the amount of phytates and lectins contained in their typical (non-sprouted) form.This doesn’t even scratch the surface of the health benefits of sprouting and if you want to learn more, I suggest picking up a copy of The Sprout Book by Doug Evans.
  2. They’re the most affordable way to pack in nutrients (ever)
    If you purchase sprouts at the grocery store, not only will they be far less fresh than the ones I grow at home, they’ll also be dramatically more expensive. Sprouting at home is a tiny fraction of the cost of almost any vegetable you can find at the grocery store.
  3. They grow in just days
    From seed in a bag to food on your plate, we’re talking as few as 3 days or as many as 6. I started my first sprouting attempt on a Saturday afternoon and had them for lunch on Tuesday.
  4. It’s insanely easy
    I kill every plant I bring into my home. My attempts at gardening have all failed. But sprouting? It’s so easy. If I can do it, you can do it. If you can measure seeds, pour water in a jar and drain it, you can grow sprouts at home. I promise. I’m going to tell you the steps, but I want you to know it’s easier than cooking dinner.
  5. They’re safe (don’t let sprout myths confuse you)
    Some of you have probably heard that pregnant women shouldn’t eat sprouts or that sprouts caused a food borne illness outbreak at Jimmy Johns a while back. Sprouts have dramatically fewer incidents of causing food borne illness than chicken, beef and basically all other foods.Growing sprouts at home is far safer than buying them at the grocery store because you control the environment and keeping them safe. Like spinach and other vegetables often eaten raw, sprouts can come in contact with animal fecal matter when grown on a traditional farm or grow house. This can cause e-coli infection or similar issues. If you clean your equipment well and rinse your sprouts as directed, the chances of any infection are very low – far lower than your risk of illness from the chicken you cooked last night. If your sprouts smell weird, don’t eat them. Also, you can use things like grapefruit seed extract as a natural disinfectant if you want. I’m currently pregnant and feel totally safe eating the sprouts I grow at home.
  6. It’s fun
    Call me crazy, but I think growing your own food, in your own kitchen, regardless of the climate, in a matter of days is really fun. I enjoy watching them grow and experimenting with different kinds of seeds and flavors!
  7. It’s a great way to educate kids
    Honestly, I can’t imagine why anyone who has kids at home WOULDN’T do this. It’s an awesome way to get your kid excited about real food and nutrients!

How To Grow Sprouts At Home

There are lots of ways to do it and a great place to learn all the ways is by reading The Sprout Book by Doug Evans. I’ll tell you how I do it.

  1. Buy seeds on Amazon. I started with broccoli seeds, french lentils and a seed blend. You can start with these or pretty much anything else. I made sure to purchase seeds that are organic.
  2. Get a glass jar. I bought these but you could use a glass jar you already have and put a cheese cloth over it, secured by a rubber band. You just have to be sure the top is breathable and drainable.
  3. According to the directions on the seeds you purchased, soak the seeds. For example, I started with 1/4 cup of broccoli seeds and I let them soak for 8 hours.soaking seeds for sprouting
  4. After soaking, drain your seeds fully. Make sure there isn’t excess water but be gentle in your shaking. It’s not a tamborine – treat your seeds gently.
  5. Turn your jar upside down and set at an angle. I bought these jars because them came with the holding tray that allowed me to set them at an angle but you could put your jar in a bowl for the same effect.
  6. Twice a day, rinse your seeds with cold water. Drain thoroughly but gently. Always return to resting in that slightly angled upside down position.
    sprouting broccoli seeds
  7. Do not store in direct sunlight or in a closed container. They need to breathe. I keep mine on my kitchen counter away from the windows.
  8. Different seeds take different amounts of time to germinate. I ate my french lentil sprouts on day 3. I ate my broccoli sprouts on day 4.
  9. For details on storage, check out The Sprout Book by Doug Evanssprouts at home

Here’s How I Got Started

I absolutely could have used jars I already had and set them in a bowl, but I bought 2 of these kits that include 2 jars with mesh lids, a tray and a rack.

mesh lids for sprouting jars

I started with french lentil seeds, broccoli seeds and this seed blend.

I bought this grapefruit seed extract in case I wanted to take the extra step but I haven’t used it and don’t know if I will.

I also bought and read The Sprout Book and think it’s a great resource!

I share more of my getting started story in this episode of the Primal Potential podcast and feel free to connect with me on Instagram if you have any questions!

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