Name: Grow Your Own Sprouts at Home!
Prep time: 5 d
Total time: 5 d
Yield: 4-6 servings
Cuisine: Vegetarian
Ingredients: 3 tablespoons sprouting seeds (microgreens, broccoli, or your choice); Filtered water

Looking to add a burst of freshness to your meals? Grow your own nutritious sprouts at home with just a mason jar and a little patience! In just five days, you’ll have a jar full of crunchy, green sprouts that are perfect for salads, sandwiches, or as a healthy snack. Easy, fun, and packed with flavor!

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Sprouts are a powerhouse of nutrition, offering high levels of vitamins C, K, and A, along with essential minerals like iron, calcium, and potassium. They are also rich in antioxidants and enzymes that support digestion and boost immunity. Growing your own sprouts at home ensures you get the freshest, most nutrient-dense produce without the risk of pesticides or chemicals found in store-bought options. Plus, it’s more economical, reduces plastic waste, and gives you full control over the quality of what you're eating!

I've been growing them ever since watching this video by Rhonda Patrick: https://www.foundmyfitness.com/episodes/sulforaphane, so wanted to formalize the instructions through ChatGPT:

Can you create a sprouting recipe? Here's the basics: large mason jar with mesh lid, 3 tbsp of sprout seeds of liking (mixed micro greens, broccoli, etc). First half day- soak sprouts inside mason jar with filtered water. Then pour water, rinse, turn jar with sprouts upside down inside a bowl overnight. Next day rinse with clean filtered water once or twice. This can be done once or twice a day. For best results morning and evening but usually once will do. Repeat until green large sprouts filled the jar. Store in refrigerator and enjoy Please write as recipe and make adjustments if necessary to be more accurate recipe.

And here's the recipe:

Servings: Makes about 4-6 servings (1 jar of sprouts)

Calories per Serving: Approximately 15 calories per serving

Total Prep Time: 5 days

Grow Your Own Sprouts at Home!

Ingredients:

3 tablespoons sprouting seeds (mixed microgreens, broccoli, or your choice) (I used this: https://amzn.to/4dXm6vS )
Filtered water

Equipment:

1 large mason jar (I used this: https://amzn.to/4dXmaM8 ) with a mesh lid (I used this: https://amzn.to/3Uinjae )
Bowl for draining

Instructions:

Soak the Seeds Place 3 tablespoons of sprout seeds into the mason jar. Fill the jar with filtered water, ensuring the seeds are fully submerged. Cover with the mesh lid and let the seeds soak for 8-12 hours (overnight works great).
Rinse and Drain After soaking, drain the water through the mesh lid. Rinse the seeds with fresh filtered water, then drain thoroughly. Place the jar upside down at an angle in a bowl to allow any excess water to drain out. Store the jar in a cool, dark spot for 8-12 hours.
Daily Rinse Routine Rinse and drain the seeds 1-2 times per day. To do this, fill the jar with fresh filtered water, swirl the seeds gently, and drain. Keep the jar angled upside down in a bowl between rinses.
Watch Them Grow! Continue this rinse and drain cycle daily for 4-6 days. As the seeds sprout, they will start to grow into green, leafy sprouts that fill the jar.
Final Rinse and Storage Once your sprouts have fully grown, give them a final rinse, drain thoroughly, and store the jar in the refrigerator. The cold will slow their growth and keep them fresh for up to a week.
Enjoy! Add your homegrown sprouts to salads, sandwiches, wraps, or just munch on them for a quick snack!