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Sprouting Class - 20120121
 

Sprouting Class - 20120121

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PowerPoint File from 20120121 Sprouting Class at First Alternative Coop, Corvallis, Oregon

PowerPoint File from 20120121 Sprouting Class at First Alternative Coop, Corvallis, Oregon

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  • Recently switched from .com to .org; don’t know why
  • On the sheet at the front of the room, write down what you will be sprouting for your homework assignment
  • Sproutman sued over broccoli sprouts
  • Fun kid activity CoHo Kids Club sprouted sunflower seeds for a community meal
  • Coop sells local buckwheat to grow buckwheat greens.
  • The List is now 11 pages long; I modify it after each class based on input from my students.
  • Recipe for buckwheat waffles/pancakes; Sue Gregg
  • Recipe is included at bottom of Essene Bread recipe: Combine and sprout together 2 T of each of the following: whole rye, whole buckwheat, whole millet, whole rice (Wehani), whole oats, whole wheat, whole lentils (Love the Sunshine in With Sprouts) Need at least 2 cups of sprouts to grind successfully; does not work well with a smaller quantity of sprouts.
  • Sproutpeople sells Kat Grass: wheat, rye, oats, barley, triticale, and flax
  • I asked you to bring a jar today so you are ready to start sprouting immediately after class.
  • You can buy lids with plastic/metal parts or use cheesecloth or pantyhose and a rubber band. You can cut a lid out of plastic canvas. Cheesecloth—use fewer layers; difficult to rinse with thicker layers. One student used Lemon Wraps. One of my students got a piece of copper screening and bent it to cover the mouth of the jar.
  • Good for biking
  • Some equipment available at North Store only. Also sell basic plastic lids for jars. Sproutpeople has a demo on one of these sprouters.
  • Oh, my God! I have a clone!!
  • Quinoa
  • Alkaline Nuts lose the bitter tanin taste when sprouted Salt is essential for the conversion from acid to alkaline
  • Range of length at harvest Your personal preference Taste them at each rinsing Be careful with wheat—if it is too long, it won’t bake well Essene bread – timing worked out after several trials; decrease by 12 hours during hot weather
  • Sproutpeople say 12 hours
  • I “fluff” more than once to increase yield.
  • Could also speed up sprouts by setting on heating pad or putting in microwave with stove light on (gets to about 90 degrees).
  • Can also use a 20-minute ice water bath on day 3 or 4 to “shock” sprouts into becoming stronger.
  • 3 of 12 students from first class Courtney sprouted old and new lentils; results similar Christine sprouted barley and wheat; learned the hazards of drying the sprouts on a fluffy towel (they stick). Also learned that the sprouting grain changes by the hour Nancy sprouted Alfalfa, Broccoli, and Radish on her kitchen counter (not in darkness); sprouts did well and were ready about a day early Xan sprouted pinto beans from Coop and from Stalford Farms (Stalford beans had a higher germination rate and they sprouted faster—by about one rinse time frame)
  • 3 of 12 students from second class Don sprouted macadamia nuts and filberts. Discovered he had purchased roasted filberts instead of raw (that’s why there was little difference with the sprouted nuts). Peggy made two types of essene bread—one sweet and one savory. Dan’s family eats gluten-free foods, so he modified a family recipe which soaked buckwheat groats, quinoa, and millet to use these grains sprouted. He also brought a small tray sprouter to show us.
  • 3 of 12 students from second class Sue used a small sprouter she bought at a garage sale. Denise bought some wire mesh and sprouted alfalfa on top of her dehydrator trays. Joey sprouted chia on a paper towel and on a cloth towel. She made some chia milk. Austin made sprouted chocolate. He carefully inserted a hot needle in chocolate stars and then add sprigs of rosemary.
  • At the end of the meal, the hummus made with sprouts was all gone. There were leftovers of the other two batches of hummus. P.S. The sprouted garbanzos made MORE hummus and it was a lighter color.
  • A: Jar B: Bag C: Jar with hydrogen peroxide D: Jar with Reiki C: sprouts were 12 hours ahead of the rest
  • Raw nuts on left; sprouted nuts on right Almonds Filberts Pine Nuts Pecans Soak in salt water; dehydrate (see The List) Student used electric oven and popcorn salt. Sprouted nuts are much crunchier and more flavorful. Sprouting also converts nuts from being acidic to being alkaline. Decided it wasn’t worth it to sprout Pine Nuts.
  • Sprouted on sprouting tray that came with dehydrator. They were too dry; needed a more humid “greenhouse.” Roots were long, but turned brown; holes in tray may be too small. Need to try again with more humidity and more seeds.
  • Tried black oil sunflower seeds on sprouting tray, mesh (small holes, medium holes), also in soil in metal pan and on styrofoam tray.
  • First batch was made with soft white wheat (tasted like weak, fizzy lemonade). Second batch was made with rye (tasted vaguely like beer). All sources said to keep drinking it as people tend to like it over time. BUT don’t chug it. Can make crackers with leftover sprouts (drain until mostly dry, grind in food processor, then spread on dehydrator tray and dry for several hours).
  • 1 1/3 cups beans 5 to 6 days ahead (in cool weather; less in warm weather)

Sprouting Class - 20120121 Sprouting Class - 20120121 Presentation Transcript

  • Sprouting Seeds, Grains, Beans & Nuts A FREE class on “indoor gardening” (“green thumbs” not required!) © 2010 Susan Hyne
  • Resources – Susan’s “Top Two”
    • Sprout Garden by Mark Braunstein, Book Publishing Company, 1999
    • www.sproutpeople.org
  • Homework Assignment
    • 1) Sprout.
    • 2) Experiment with one or more variables:
        • Equipment (jar/bag/tray, etc.)
        • Seeds (types, sources, quantities, etc.)
        • Steps (location/darkness/rinsings/ temperature/timing, etc.)
  • Homework Assignment
    • 3) Record info to share:
        • Cost
        • Yield: starting and ending amounts
        • Time: hours of soaking, days of sprouting, number of rinsings, time to cook beans
        • Variables you experimented with
        • Problems/troubleshooting
  • Homework Assignment
    • 4) Bring to the second class:
        • ½ to 1 cup “naked” sprouts for
        • “ show and tell”
        • Food prepared with sprouts to share at potluck (6 to 8 servings)
        • Recipe using sprouts (if not one shared
        • in this class)
  • Homework Assignment
    • 5) Come prepared to share what you learned to second class on Saturday, January 28th
    • Class meets 10am to noon with “show and tell”; potluck starts at noon (bring your own plate and utensils); clean-up volunteers also appreciated
    • 6) If you need help, call Susan
        • (541-753-4453)
  • Why sprout?
  • Why sprout?
    • Nutritious
    • Easily digestible
    • Inexpensive (small scale)
    • Fast Food/Slow Food
    • Fun
  • Why sprout? - Nutritious
    • During sprouting…
      • Enzymes are activated
      • Proteins change to essential amino acids
      • Starches change to simple sugars
      • Fats change to fatty acids
      • Vitamin content multiplies
      • Minerals and trace elements in sprouting water
      • are absorbed
    • Bottom Line: sprouts are at their
    • “ peak of nutrition”
  • Why sprout? - Nutritious
    • Anti-nutritive factors are reduced
      • Trypsin-inhibiting factor in soybeans is reduced
      • Phytic and oxalic acids which bind minerals are destroyed
    • Antioxidant levels increase
      • Broccoli sprouts contain 20 to 50 times as much of the antioxidant sulfurophane as mature broccoli (fights heart disease and cancer)
    *
  • Why sprout? - Nutritious
    • B vitamins increase 4 to 16 times;
    • B-12 increases almost 2000%
    • Radish sprouts contain 29 times more vitamin C than milk, 10 times more calcium than a potato, and more vitamin C than a pineapple
    • Mung beans and lentils have almost no vitamin C but their sprouts have a considerable amount
    • No pesticides, no fertilizers
    • Picked fresh, so no loss of nutrients
    • http://www.sproutnet.com/nutrition_of_sprouts.htm
  • Why sprout? – Easily digestible
    • All sprouts: With enzyme action, sprouts are “predigested”
    • Wheat: Because gluten (a protein in wheat) is broken down during sprouting, folks with wheat sensitivities “may” be able to eat sprouted wheat
    • Beans: Sprouting reduces gas-producing quality of beans
  • Why sprout? - Inexpensive
    • High yields mean sprouts can cost pennies
    • per pound (1 T alfalfa makes 4 cups sprouts)
    • Year-round source of greens; much cheaper than out-of-season produce
    • Useful as a staple food for emergency home food storage systems; no need for refrigeration
    • Ecological savings: lower production, preservation, packaging, transportation and disposal costs
  • Why sprout? – Fast/Slow Food
    • FAST
      • Faster than outdoor gardening (weeks or months)
      • Takes only a few minutes/day
      • Decreased cooking time for beans
    • SLOW
      • Not an off-the-shelf item that you select one hour before a meal
      • Serenity of planning ahead, nurturing seeds
      • day-by-day, harvesting and eating within minutes
      • Sprouting is a calm, soothing practice, a daily meditation
  • Why sprout? - Fun *
  • How to Sprout – the basics
    • Select seeds
    • Select equipment
    • Clean/rinse
    • Soak
    • Rinse/drain
    • Harvest
    • Seeds: alfalfa, radish, sesame
    • Grains: barley, rice, wheat
    • Beans: garbanzo beans, lentils, soybeans
    • Nuts: almond, pecan, walnut
    How to Sprout – 1. Select Seeds
  • How to Sprout – 1. Select Seeds
    • Organic
    • Whole
    • Raw (not roasted/toasted/salted)
    • Fresh (some are only viable for one year—especially soybeans)
    • Sold for sprouting purposes (some garden
    • seeds have been treated with insecticides)
    • Stored in cool, dark place in metal, plastic or glass containers with tight-fitting lids
  • How to Sprout – 1. Select Seeds
  • How to Sprout – 1. Select Seeds * The List
    • Listed alphabetically within 4 categories
    • Some listed more than once (different growing methods)
    • Double check the type of seed:
      • Buckwheat vs buckwheat groats
      • Sunflower seeds (unhulled vs hulled)
    How to Sprout – 1. Select Seeds
    • Sunflower Buckwheat
    How to Sprout – 1. Select Seeds
    • For sprouting combinations, select
    • seeds with:
      • 1) similar rate of growth
      • 2) compatible flavor
    • Mix 20% strong flavor with 80% mild
    How to Sprout – 1. Select Seeds
      • 50% wheat with 50% garbanzo or lentil or rye
      • 60% alfalfa, 25% lentil, 15% wheat
      • 50% lentil, 25% adzuki, 25% garbanzo
      • 3 T mung beans, 3 T alfalfa, 1 T lentil,
      • 1 T fenugreek
    How to Sprout – 1. Select Seeds
  • *
    • Cats and dogs MAY be willing to eat sprouts: increase amount slowly; eventually add 4T+ chopped finely, mixed in with wet or dry food;
    • up to ½ cup/day
    • Birds: sunflower seeds,
    • birdseed mix
    How to Sprout – 1. Select Seeds
  • How to Sprout – the basics
    • Select seeds
    • Select equipment
    • Clean/rinse
    • Soak
    • Rinse/drain
    • Harvest
  • How to Sprout – 2. Equipment
    • Wide-mouth quart glass jar and lid with holes
    • “ Since 1971, I have tested every new sprouting suggestion in the books and every new sprouting device on the market. Some are expensive, but worth the price. Most are expensive, but not worth the price. The mason jar remains very inexpensive and very much worth the price. Indeed, I return time and time gain to trusty mason jars for the bulk of my sprouting.” Mark Braunstein, Sprout Garden
    *
  • How to Sprout – 2. Equipment *
  • How to Sprout – 2. Equipment
    • Bag (linen/hemp/jute)
      • good for nuts, grains, beans, legumes, vegetables, gelatinous seeds (gelatinous seeds grow on top of, not in, a bag)
      • breathes; high moisture absorbency
      • resistant to tearing, doesn’t fray, improves with laundering
      • 20% stronger when wet
      • (manipulate when wet, not dry)
      • good for traveling--lightweight, unbreakable
      • sterilize in boiled water—don’t use soap or a brush
  • How to Sprout – 2. Equipment
  • How to Sprout – 2. Equipment
    • Basket or tray for vertical sprouting
    • (the way plants grow)
      • Champion is--
      • Steve Meyerowitz aka
      • the “Sproutman”
      • (Sprouts—the Miracle Food)
  • How to Sprout – 2. Equipment
    • Place colander inside larger bowl
    • (for soaking and drainage)
    • Cover with tray
  • How to Sprout – 2. Equipment
  • How to Sprout – 2. Equipment
    • Tray with soil
    • See Sprout Garden, pp 44-53
  • How to Sprout – 2. Equipment
    • Available at First Alternative Coop
  • How to Sprout – the basics
    • Select seeds
    • Select equipment
    • Clean/rinse
    • Soak
    • Rinse/drain
    • Harvest
  • How to Sprout – 3. Clean/Rinse
    • Discard spoiled/broken seeds, debris
    • Rinse well in sieve and place in container (check yield for each sprout type to know how much to put in a container)
  • How to Sprout – the basics
    • Select seeds
    • Select equipment
    • Clean/rinse
    • Soak
    • Rinse/drain
    • Harvest
  • How to Sprout – 4. Soak
    • Most methods start with soaking in glass jar
    • (don’t soak in bag)
    • Fill jar to 1/4th or 1/3rd capacity with seeds—leave room for growth!
    • Cover with 4 times as much cool water (60-70 degrees) as seeds
    • Keep at room temperature (68 to 80 degrees,
    • 72 degrees is best)
    • Cover jar (soak in dark)
    • Soak water (and rinse water) can be used as liquid in soups/sauces/smoothies or in some grain recipes or for watering plants; refrigerate this water
  • How to Sprout – the basics
    • Select seeds
    • Select equipment
    • Clean/rinse
    • Soak
    • Rinse/drain
    • Harvest
  • How to Sprout – 5. Rinse/Drain
    • At end of soak period, drain soak water (hold onto lid)
    • Refill container; let sit for a minute; drain again
    • For remaining rinses…
    • Rinse in cold water, then in warm water
    • Tilt to allow drainage (use bowl, dish rack, pan, etc.)
    • Check for good air circulation (don’t let seeds cover
    • the air holes)
    • Goal is to keep sprouts moist but not wet
    • Cover or keep in dark; total darkness or subdued light is not essential, just recommended (vitamin C increases in sprouts grown in darkness)
  • How to Sprout – 5. Rinse/Drain
    • If a mid-day rinse was skipped, soak for a minute so sprouts can get plenty of moisture
    • When rinsing beans, soak in fresh water for a minute
    • to help “degas” the beans
    • Allow water to overflow to rinse off waste produced by the sprouts
    • With bag; rinse by dunking bag into bowl of water; hang to drip (in very hot or dry weather, place sprout bag in a plastic bag in order to retain moisture; punch holes at bottom of plastic bag for drainage); in hot weather, rinse 3x/day
  • Ready for a break???
  • BEANS 1 cup of lentils makes ___?___ cups of lentil sprouts *
  • GRAINS What sprouted grain is in these cookies? *
  • SEEDS Broccoli, Clover, Radish Who’s Who? *
  • NUTS Raw nuts are acid; sprouted nuts are _______?_______ *
  • How to Sprout – the basics
    • Select seeds
    • Select equipment
    • Clean/rinse
    • Soak
    • Rinse/drain
    • Harvest
  • How to Sprout – 6. Harvest
    • When are sprouts “done”?
    *
  • How to Sprout – 6. Harvest
    • THE FINAL RINSE SHOULD ALWAYS PRECEDE THE HARVEST BY AT LEAST EIGHT HOURS (NO SOGGY SPROUTS)
    • This is ESSENTIAL for grains to be used for baking; set out on paper towel to absorb any remaining moisture
    • Arrange timing so you plan to harvest sprouts in morning because the last rinse would have been the night before
    *
  • How to Sprout – 6. Harvest
    • Discard hard seeds (like adzuki beans) that didn’t sprout
    • Sprouts will keep refrigerated as long as it took
    • them to sprout
    • Don’t use plastic bags
    • Put paper towel in bottom of container to absorb extra moisture
    • Eat “naked” or use in recipes
    • Leftover sprouts can be dried and powdered, then stored in airtight containers
  • How to Sprout – 6. Harvest
    • Grains can be sprouted, dehydrated,
    • and ground into flour for baking
    • Essential Eating Sprouted Baking by Janie Quinn
  • How to Sprout – 6. Harvest
    • Wheat: grain, sprout, flour, bread
    2 cups wheat Yielded 4 cups sprouts Yielded 2 ½ cups dried Yielded 2 ¾ c flour
  • How to Sprout – 6. Harvest
    • Hull (cull) seeds like alfalfa, cabbage, clover,
    • fenugreek, mung, radish
    • Why hull?: more appetizing, better taste (hulls can taste bitter), sprouts will store longer during refrigeration; decaying hulls encourage bacterial growth; hulls (not the sprouts) can rot
    • Place in bowl and fill halfway with water. Hulls will rise to surface (some will go to bottom); skim off. Scoop out sprouts.
    • http://sproutpeople.org/sprouts/grow/dehull.html (using salad spinner for culling)
    • Drain in colander or spread on paper toweling for 1-2 hours before storing in fridge
  • How to Sprout – 6. Harvest
  • How to Sprout – 6. Harvest
    • Cook beans
    • Sprouted beans take half the normal cooking time for dry beans
    • Beneficial because the sprouted bean is more nutritious to start and the reduced cooking destroys less of the nutrients
    • Low-heat long-term cooking is best (beans cooked slowly in a solar cooker retain shape and firmness)
  • How to Sprout – 6. Harvest
    • Cooking times for dry beans vs.
    • sprouted beans
    • Black-eyed peas:
      • soaked overnight, 1 hour or less
      • sprouted 2-3 days, 30 minutes
    • Chick peas (garbanzos):
      • soaked overnight, 2-3 hours
      • sprouted 2-3 days, 1 hour or more
    • http://www.bigoven.com/72100-Cooking-Times-for-
    • Legumes-recipe.html
  • How to Sprout – 6. Harvest
    • Grains are more difficult to digest raw
    • Can be baked or cooked (cereal)
    • Sprouts of “soft wheat” (vs. “hard wheat” used for breads) are relatively easy to digest and may be eaten raw as snacks or mixed with dried fruit in small quantities
  • How to Sprout – 6. Harvest
    • Dehydrating
  • How to Sprout – the basics
    • Select seeds
    • Select equipment
    • Clean/rinse
    • Soak
    • Rinse/drain
    • Harvest
  • How to Sprout
    • Safety
    • Tips and Troubleshooting
    • Show and Tell
  • Safety
    • Use only untreated organic seeds
    • (don’t use seeds to be planted)
    • Eat raw grains only in smaller quantities
    • Buckwheat lettuce can cause light sensitivity in some people (especially eaten in large quantities)
  • Safety
    • Cook bean sprouts (especially kidney beans, which are toxic raw)
  • Safety – Alfalfa/Clover
    • Alfalfa sprouts contain saponin and canavanine
    • (water-soluble toxins)
    • Both levels reduced by fully growing for 7 days, fully rinsing daily, fully greening last day and fully removing all hulls and unsprouted seeds by the last day
    • “ A good rule of tongue is to eat as sprouts only those foods whose unsprouted seeds or mature plants we also eat. Thus I have decided to be prudent and to banish alfalfa and clover from my own sprouting repertory.” Mark Braunstein (author of Sprout Garden)
  • Safety - Mold
    • Minimize mold/mildew/fungus with hydrogen peroxide
    • Soak seeds in a solution of:
    • 2 parts water and
    • 1 part hydrogen peroxide (3% strength, sold in drugstores and supermarkets)
    • for 10-20 minutes (tiny bubbles or fizz may rise to the surface). Rinse very well. Then cover with clean water and start soaking period.
    • Example: to treat ½ cup of seeds, use a solution of
    • 6 Tablespoons water and 3 Tablespoons hydrogen peroxide
    • Read Elizabeth Baker’s Unbelievably Easy Sprouting!
  • How to Sprout
    • Safety
    • Tips and Troubleshooting
    • Show and Tell
  • Tips and Troubleshooting
    • Liquid kelp (natural fertilizer); a few drops in soak water (used with basket sprouting)
    • If you need to soak longer, change water so that fermentation is prevented
    • When rinsing seeds, catch stray seeds in sink drainer or use garbage disposal so seeds don’t sprout in your plumbing
  • Tips and Troubleshooting
    • Weather can impact timing
    • Cool weather: longer soaks, less frequent rinses, more days
    • Hot weather: shorter soaks, more frequent rinses, fewer days
    • If maturing too quickly, put in fridge during hottest part of day
  • Tips and Troubleshooting
    • Some seeds float
    • Weight them down to keep them
    • under water
  • Tips and Troubleshooting
    • Timing
      • Harvest in morning, which is several hours after last rinse, plus you have time to
      • make a recipe
      • If sprouting needs to slow down to hit a targeted harvest time, refrigerate during
      • part of sprouting days; can also keep refrigerated after harvest
      • To speed up sprouts, put under a grow light
  • Tips and Troubleshooting
    • Mung beans: special technique to grow thicker beans
    *
  • Tips and Troubleshooting
    • Possible Problems: rotten, moldy, dried out, low sprouting rate, slower/faster than expected, spoiled
    • Possible Causes: bad seeds (old, damaged or hard), inconsistent rinsings, too much heat, contaminated water, inadequate ventilation, excessive soaking, grown too long, direct sunlight too hot
  • How to Sprout
    • Safety
    • Tips and Troubleshooting
    • Show and Tell
  • Homework Assignment
    • January 2009 Class
    *
  • Homework Assignment
    • February 2009 Class
    *
  • Homework Assignment
    • January 2010 Class
    *
  • Show and Tell
    • The Great Hummus Challenge at CoHo
    • February 28, 2008
    • Canned Beans Dry or Sprouted Beans
    • Cost $3+ <$1
    • Sodium 280 mg 11 mg
    *
  • Show and Tell *
  • Show and Tell *
  • Show and Tell
    • Peas and Buckwheat Lettuce
    *
  • Show and Tell
    • Sunflower Seeds (black oil sunflower)
    *
  • Show and Tell
    • Rejuvelac (fermented grain beverage)
    *
  • Today’s Challenge
    • You are going to make hummus for dinner on the 10 th of the month. Your recipe uses 4 cups of garbanzo beans.
    • HOW MANY cups of dry garbanzo beans do you start with to get 4 cups sprouted garbanzo beans?
    • WHEN do you start sprouting?
  • The Beginning… of Many Sprouting Adventures