Soaking & Sprouting

Nuts, seeds, grains, and beans contain a range of beneficial and vital nutrients for the human body. Unfortunately, these foods can sometimes be tough on our digestive systems. Soaking and sprouting nuts, seeds, grains and beans activates and multiplies nutrients, neutralizes enzyme inhibitors, and promotes the growth of vital digestive enzymes.

How to Soak & Sprout

The first rule of thumb is to buy raw organic products and to make sure you only sprout them in a sterile environment to decrease the risk of harmful bacteria growing.

Directions to Soak:

  • Use raw, unsprouted nuts, grains, seeds, or legumes that haven’t been roasted, salted or altered in any way
  • Place them in a bowl covered with several inches of water and cover with a kitchen towel. Let them sit for anywhere between 5-48 hours depending on the type (refer to the chart below for directions).
  • If you’re going to be soaking for more than 12 hours, rinse the grains, nuts, seeds, or beans every 12 hours and change the water. Do this every 12 hours for up to 48 hours.
  • Once they’re all soaked (and plump), put them in the refrigerator and use within the next few days.

After the soaking process is completed, then you can choose to sprout your grains, nuts, beans, or seeds.

Directions to Sprout:

  • Strain them and leave them out in a dish, on the counter top or somewhere where they will be exposed to air.
  • Keep them slightly damp by adding a small amount of water to the dish, but you don’t need them to be covered in water completely. Try adding just 1-2 tablespoons of water.
  • Leave them out for anywhere from 3- 24 hours depending on the kind you’re sprouting (see the chart below).
  • Sprouts will vary from 1/8-inch to 2-inches long. When ready, rinse sprouts well, drain, and store in a jar or container.
  • Keep in the refrigerator for up to 7 days, but every day you need to rinse the sprouted grains, beans, nuts, or seeds and put them in a fresh bowl. You want to do this to avoid having any mold or harmful bacteria grow.

 

THE SOAK & SPROUT GUIDE

NUTS

  • Almonds: needs 2-12 hours for soaking. Sprout for 2-3 days if truly raw. The length you choose depends on what you want to use them for; for example,  48 hours of soaking will allow the skins to fall off.
  • Walnuts: 4 hours soaking, do not sprout
  • Brazil Nuts: 3 hours soaking, do not sprout
  • Cashews: 2- 3 hours soaking, do not sprout
  • Hazelnuts: 8 hours soaking, do not sprout
  • Macadamias: 2 hours soaking, do not sprout
  • Pecans: 6 hours soaking, do not sprout
  • Pistachios: 8 hours soaking, do not sprout

BEANS & LEGUMES

  • Chickpeas: 8-12 hours soaking, 2-3 days for sprouting
  • Lentils: 8 hours soaking, 2-3 days for sprouting
  • Adzuki Beans: 8 hours soaking, 2-3 days for sprouting
  • Black Beans: 8-12 hours soaking, 3 days for sprouting
  • White beans: 8 hours soaking, 2-3 days for sprouting
  • Mung Beans: 24 hours soaking, 2-5 days for sprouting
  • Kidney Beans: 8-12 hours soaking, 5-7 days for sprouting
  • Navy Beans: 9-12 hours soaking, 2-3 days for sprouting
  • Peas: 9-12 hours soaking, 2-3 days for sprouting

GRAINS

  • Buckwheat Grains: 30 minutes-6 hours soaking (time varies), 2-3 days for sprouting
  • Amaranth Grains: 8 hours soaking, 1-3 days for sprouting
  • Kamut: 7 hours soaking, 2-3 days for sprouting
  • Millet: 8 hours soaking, 2-3 days for sprouting
  • Oat Groats: 6 hours soaking, 2-3 days for sprouting
  • Quinoa: 4 hours soaking, 1-3 days for sprouting
  • Wild Rice: 9 hours soaking, 3-5 days for sprouting

SEEDS

  • Alfalfa Seeds: 12 hours soaking, 3-5 days for sprouting
  • Pumpkin Seeds: 8 hours soaking, 1-2 days for sprouting
  • Sesame Seeds: 8 hours soaking, 1-2 days for sprouting
  • Sunflower Seeds: 8 hours soaking, 2-3 days for sprouting
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