Guidelines for Sprouting and Growing Wheat Grass
Why Sprout?
Sprouting is the process whereby seeds are germinated and eaten either raw or cooked. Seeds of many kinds, including grasses, grains, and beans, are used for sprouting.
Sprouts are superstars of the vegetable world and offer numerous health and nutritional benefits. Some of these benefits include:
High levels of dietary fiber, vitamin C, carotenoids, B complex vitamins, and protein.
Digestive enzymes and some of the highest known levels of certain antioxidants.
The elimination of harmful compounds, such as tannins, during the soaking step prior to sprouting.
Benefits of Sprouting Whole Grains
Reduces starch content and boosts nutritional value.
Lowers gluten levels in wheat, rye, and barley, making digestion easier.
Increases the enzyme amylase, which helps digest carbohydrates into sugars.
While eating raw sprouts is the preferred method for absorbing nutrients, cooking sprouts eliminates potential toxins but also reduces nutrient value. Preparing sprouts with antimicrobial foods like vinegar, garlic, and onions can help kill pathogens. When growing sprouts at home:
Choose organic seeds labeled for sprouting, available at health food stores.
Avoid seeds meant for planting, as they may not be cleaned for consumption.
Sprouting Guide
Mung Beans
Nutritional Benefits: 32 calories per cup, 0.84g fiber, 21-28% protein by weight, and 119% of the daily recommended vitamin C.
Instructions:
Soak 1/2 cup (4 oz) of mung beans in 1.5 cups (12 oz) of filtered water in a 1-quart ventilated mason jar.
Let soak upright for 8 hours in a cool, dark, ventilated room (65°-70°F).
Drain, stir, and rinse 2-3 times daily, keeping the jar upside down at a 45° angle.
Continue rinsing for 3 days.
Once sprouts reach 1-3 inches, expose them to light for 3-5 hours.
Remove hulls, store in an airtight container, and refrigerate for up to 5 days.
⚠️ If a second shoot with a leaf emerges, the sprouting has gone too long.
Alfalfa, Broccoli, Radish
Benefits: High in protein, essential amino acids, digestive enzymes, and chlorophyll when exposed to light.
Instructions:
Soak 2-3 tablespoons of seeds in 12 tablespoons of filtered water (1:4 ratio) for 6 hours in a 1-quart ventilated mason jar.
Store in a cool, dark, ventilated room (65°-80°F).
Drain and rinse 2-3 times daily at a 45° angle for 4-6 days.
On days 4-6, expose sprouts to light for 3-5 hours.
Remove hulls to prevent fermentation.
Once sprouts reach 1.5-2 inches, refrigerate in an airtight jar. Continue rinsing twice daily for freshness.
⚠️ If small green leaves develop, sprouts may turn bitter.
Wheatgrass
Benefits: One of the best detoxifiers, rich in vitamins and minerals.
Items Needed:
Glass or non-plastic soaking pitcher/bowl
Potting mix
Filtered water
2 wheatgrass trays (size varies based on seed quantity)
Plastic tray for water runoff
Azomite (trace mineral fertilizer)
Unbleached paper towels
Clean spray bottle
Instructions:
Rinse 16 oz of wheatgrass seeds in a bowl, then soak in 48 oz of filtered water overnight (8-12 hours in winter, 6-8 hours in summer). Refrigerate during hot temperatures.
Drain, rinse, and return seeds to the bowl, covering them with a wet paper towel. Let them sprout for 24 hours.
Fill a tray with 1 inch of organic potting soil, then evenly sprinkle Azomite.
Spread seeds evenly over the soil without burying them.
Cover with 4 layers of wet paper towels, misting them frequently with a spray bottle.
Keep paper towels wet for 3 days, then remove them.
When grass reaches 1-2 inches, expose to indirect sunlight.
Water daily until slight runoff occurs, ensuring the soil isn’t muddy.
Harvest at 6-7 inches. Juice immediately or refrigerate for up to one week.
⚠️ Signs of mold? Rinse, cut off affected sections, and use a low-speed fan to improve air circulation.
Juicing Guidelines:
Use a cold press or manual wheatgrass juicer.
1 tray (7-inch wheatgrass) = ~12 oz juice.
Start with 1 oz per day, gradually increasing to a maximum of 4 oz daily.
Clean and reuse trays; compost leftover soil.
⚠️ Wheatgrass is high in vitamin K—consult a doctor if on blood thinners.
Detoxification Effects
Wheatgrass detoxifies the body, potentially causing:
Headaches
Fatigue
Other temporary symptoms for 1-3 days
💧 Increase water intake to minimize effects.
Important Note
The above guidelines are for informational purposes only. If you have health conditions, please consult your physician before making dietary changes, taking supplements, or beginning an exercise program.