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Want to Save Money and Improve Your Diet? GROW YOUR OWN SPROUTS!
3. Add 3 tablespoons of sprouting seeds and 2 cups of water to the bottomof each clean jar. Screw on the lids and sprouting screens, then swirl the seeds, pour out the water, and replace it another 2–4 cups of water. Leave the jars on the counter to soak overnight. (These measurements may vary from seed to seed. Check your seed packaging or ask your local gardening store for guidance.) 4. In the morning, dump out the water and repeat Step 3. Then, place each jar upside down or at an angle (in a bowl or on a stand) and leave it there to fully drain. Toss your sprouts and start over if they start to smell rancid or turn brown.
You’ve probably crunched down on a mouthful of bean sprouts in a sandwich or stir-fry, but those delicate white stalks are just one part of the massive, super-healthy sprout family. Almost any seed, bean, nut, or grain can be sprouted, including black beans, broccoli, sunflower seeds, and quinoa! Sprouts offer tons of health benefits, including essential vitamins and minerals, digestion-easing fiber, and age- fighting antioxidants. Sprouts will level up your diet, but they can be expensive and come in non-recyclable plastic containers. To get the benefits without the hit to the wallet or the planet, grow your own with this handy five-step guide. 1. Decide how many types of sprouts you’d like to grow. Then buy your seeds at a local garden center or online at TrueLeafMarket. com or SproutPeople.org. 2. Purchase a seed-sprouting jar kit OR a corresponding number of quart-sized glass canning jars, wide-mouthed canning rings, and stainless-steel sprouting screens (these will replace the metal jar lids). If you have jars and rings at home, use those and save another buck.
5. Repeat Step 4 several times a day for 3–5 days, until your seeds sprout. Then, dry the sprouts and store them in the fridge.
When it’s time to eat your homegrown sprouts, be careful! Seeds can be contaminated with bacteria, so The Cleveland Clinic recommends boiling, roasting, or steaming your sprouts, just in case. To learnmore about growing your own sprouts, pick up“The Sprout Book,”“The Sprouting Book,”or “Homegrown Sprouts”at your local library.
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