Sprouted Bread; Lentil, Quinoa, Spelt, Pea
I love sprouted bread and can’t live without it. This is a complete meal, containing protein, amino acids, fiber, and whole unprocessed grains. Because I have a very active lifestyle, I need nutrient dense food like this to keep me going. In the morning I look forward to this bread, and sometimes throughout the day I’ll grab a slice on the go if I don’t have time to prepare a meal.
Sprouting is a great way to consume your legumes and grains, and sprouted bread is an easy way to consume these foods all in one punch. If you don’t know what it is, simply think of alfalfa sprouts with those greenish white stems growing out into long strands. Well, you can sprout many plant foods, including nuts, vegetables, legumes, grains, seeds, and then consume them raw or flash cook them after the process. They will cook much faster after sprouted.
Sprouting boosts the immune system, aids in digestion and enzyme activity, protects against cancer, helps with weight loss, prevents anemia, supports cardiovascular health, and improves skin, vision, and energy. Many nutrients and enzymes develop and are retained during the sprouting process that otherwise get killed off during cooking. There is a much greater nutritional value to sprouted foods than to cooked foods, and the nutrition is more bioavailable and concentrated, protein and fiber, calcium, zinc, copper, iron, magnesium, manganese, riboflavin, niacin, vitamin K, vitamin C, and pantothenic acid.
If you want to sprout on a regular basis, as I recommend, sprout lentils, quinoa, and buckwheat. Check out how to sprout here. They all sprout roughly in the same amount of time so that you can mix them together. After you see the tails forming strong, 2-5 days, they are about ready. They will stay good in the refrigerator for a week, or you could dry them (dehydrator or sun) and store them longer for cooking at a later date or making into flours. There are so many ways to sprout, strainers, mason jars, hemp bags, on a pan with a wet paper towel under and covered with a cloth, etc. Just make sure they are a bit spread out so that they have some space to breathe, or they will start to go a bit rancid. It’s happened to me before when I put too much in one strainer when it was hot and humid. Make sure they are cool, dry, rinsed in the morning and night, and mixed around a bit. I use a large mesh strainer or a large hemp seed bag, they will expand so take that into account. I cover the strainer with a cloth and leave it on the counter somewhere dry. Sometimes it only takes 2 or 3 days for quinoa and lentils, which are my favorites to sprout because they are staple foods that I eat almost daily. ALWAYS soak them overnight (at least 8 hours) in double the amount of water before you start sprouting and rinse them thoroughly afterwards. There is a lot of information for sprouting online. If it’s your first time, start with 1 cup lentils. Soak them overnight, rinse, then put them in a stand up mesh strainer and cover with a cloth, rinse them twice a day. You’ll see their progress and within 3 days they’ll be ready. Store in the fridge and eat raw over salads or boil them for no more than 3-5 minutes. You can make sprouted bread with any grain, and you can buy sprouted flour easily online or at health food stores.
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