Friday, April 29, 2011

SPROUTING SUPER HEALTHY KIDS (from my Food Demo @ Get Kidz Fit Fest)

The following is a brief summary of benefits & instructions; this flyer does not include of all the positive facts and reasons a person should add sprouted foods to their diet.

Sprouting preferably ORGANIC seeds, beans & grains are ECONOMICAL, ECOLOGICAL & FREE OF TOXINS, EASY TO STORE, LOW IN CALORIES/FAT plus they TASTE GREAT, they are EASY & FAST GROWING, plus they are SUPER SOURCES OF NUTRIENTS; the sprouting produces Vitamin C and increases carotenoids and Vitamin B, particularly B2 (riboflavin), B5 (pantothenic acid) and B6 (pyridoxine). The following antioxidants, vitamins and minerals are found in various sprouting seeds, beans and grains: Provitamin A (carotenes) boosts immune system and protects against radiation; Vitamin B Complex (energy & immune system); Vitamin C (detoxifier & immune system); Vitamin E (immune system); Chlorophyll (a potent antioxidant & blood purifier, fights infections); Calcium (rids body of heavy metals, regulates pH & electrolyte balance); Iron (immune system & prevents absorption of heavy metals); Magnesium (counteracts aluminum toxicity & balances calcium properties); Potassium (detoxifies kidneys & maintains acid-alkaline balance); Selenium (immune system); Zinc (aids in production of T killer cells); Antioxidant Enzymes (aids body in eliminating free radicals, enzymes are needed to absorb and digest nutrients—enzymes do not exist in processed, pasteurized or heavily cooked foods).

Sprouting list: alfalfa seed, barley, broccoli seed, brown mustard seed, buckwheat seed, chia seed, Chinese Cabbage; crimson clover seed, fenugreek seed, garbanzo, green pea, lentil, mung bean, radish seed, red clover seed, red lentil seed, red winter wheat, soybean, sunflower, and wheat grass seed.

Beginner’s tools: sprouting jar (large mason jar: quart, ½ gallon or 1 gallon size) (about $4), seeds, & water!

Important Tips: rinse 3 or more times/day; keep seeds moist but not wet or drippy; sprout at room temperature away from sunlight or heat or keep them covered with a kitchen towel; don’t put too many seeds in container; let sit to sprout in ventilated area. You may put them in sunlight on a windowsill on the last day of sprouting to increase chlorophyll (greening).

1: Soak seeds: put 1 -2 tablespoons of seeds into jar, add water and swirl to rinse and drain, then cover the seeds with lukewarm/cool water so that there is at least 1-2 inches of water over the seeds, gently swirl the water in the jar so that seeds are submersed. Soak overnight or at least 12 hours.

2. Drain/Rinse seeds: gently rinse seeds with running water (careful not to use too much water pressure as the seedlings are tender), swish and drain gently so that all water runs out; store at a slight angle and cover with a dishtowel for about 3-5 hours. Do this 2-4 times each day until they are ready to refrigerate.

3. Removing seed hulls: when the hulls are thrown off from the seeds they can be removed from the jar; by filling the jar with water, the hulls will float to the top, you can skim them off with a spoon. It is not necessary to remove all of the hulls, but you can skim off the easy floating ones if you want to. Not to worry…they are safe to eat.

4. Harvesting! When your jar fills with sprouts, usually after 3-4 days, it is time to do the final rinse and drain to remove any remaining hulls. You can pour the sprouts into a large bowel or pan to do this. Drain all water, and then you can eat them right away or store them in a baggie or jar inside the refrigerator until you are ready to use them. They will stay fresh and crisp for about a week or more (you may want to rinse them after about 3-4 days to keep fresh). Do not freeze.

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