The Wonder of Sprouting
By L. Kevin Johnson & Donna Philippe
By visiting your local health food store you can easily put together the mixes below. These mixes contain everything you need to get started right away growing and enjoying your own sprouts. The following starter kit mixes are designed to provide approximately thirty pounds of living food which, when supplemented with raw or cooked vegetables and / or complex carbohydrates (such as rice, millet, oats or whole grain, sprouted breads) can sufficiently meet the dietary needs of two people for at least thirty days. You can use the list below as a guide to put together your own combination of sprouting seeds. We have worked with these combinations and find them the most satisfying, tasty, as well as easy to grow in our kitchen. You can also purchase handy sprouting screen lids that fit a standard wide mouth jar from Sprout-Ease, P.O. Box 769, Kerrville, TX 78029-0769. Also, it is wise to store the mixes in containers with tight fitting lids and to always have a supply of these foods on hand in case of severe weather, or other disasters where food supplies could be hard to come by.
A basic starter kit could contain the following:
2 pounds Salad Sprouting mix (alfalfa, fenugreek, radish and clover)
3 pounds of Morning Mix (buckwheat groats, oat groats, hulled sunflower seeds, unhulled sesame seeds and whole flax seeds)
1 pound Grain Mix (soft white wheat and unhulled sesame seeds, ½ lb. of each)
1 pound soft white wheat
1 pound unhulled buckwheat
l pound unhulled sunflower seeds
Bulk Storage List
This is the Bulk Storage List of our basic, staple foods which we store ahead for one year:
Buckwheat, unhulled, for greens
12 lbs. per year for two people
1 lb. = 32 Tbsp.
1 Tbsp. of seed per 4” pot
12 lbs. per year to grow one 4” pot of greens per day, which is enough for two people.
Morning Mix (Living Cereal)
45 lbs. per year for 1 person
1 lb. = 32 Tbsp.
4 Tbsp. per day for 1 person
mix together: 10 lbs. raw buckwheat groats, 10 lbs. raw oat groats, 10 lbs. hulled, raw sunflower seeds, 10 lbs. unhulled sesame seeds and 5 lbs. whole flaxseeds.
Grain Mix (Living Bread)
30 lbs. per year for one person
1 lb. = 24 Tbsp.
2 Tbsp. per day per person
mix together: 20 lbs. of soft wheat berries and 10 lbs. of unhulled, raw sesame seeds.
Salad Sprouting Mix (alfalfa, fenugreek, radish, clover)
15 lbs. per year for two people
1 lb. = 24 Tbsp.
1 heaping Tbsp. per day for two people
starting 1 Tbsp. per day of sprouting mix seeds in a quart jar will provide 2 cups of sprouts per day, enough for 1 cup per day for two people.
mix together: 5 lbs. alfalfa seeds, 5 lbs. clover seeds, 2 ½ lbs. fenugreek seeds, and 2 ½ lbs. of radish seeds. “NOW” brand, found at health food stores, carries these seeds already mixed in 1 lb. bags. It is called “Zesty Sprouting Mix”.
Beans (red kidney, navy, and pinto)
15 lbs. of beans per year per person
cook ¼ cup per person for one serving (sprout before cooking)
15 lbs. is enough for one serving of beans twice a week for one person
Rice (basmati brown)
26 lbs. per year for one person
cook ¼ cup of rice for one serving
26 lbs. of rice will provide 4 servings a week for one person.
Salad Sprouting Mix Instructions:
Measure 1-1/2 tablespoons of sprouting mix seeds into a quart jar.
Add about 3 inches of fresh water (try to avoid using chlorinated water if possible. Chlorine has been shown to kill alfalfa seeds). Use either bottled water, fresh rainwater or well water.
Put the yellow sprouting lid on the jar.
Let the seed soak overnight (about 8 hours)
Drain and rinse twice daily for 4-5 days.
Place the jar at a 45-degree angle, mouth down, in a place where it can drain freely. Do not allow the seeds to block the circulation of air.
About the third day, change to the green lid and on the 4th or 5th day change to the red lid. This will allow the hulls to rinse out thoroughly.
For the first 3-4 days, keep the jars in a cool, shady place, not in direct sunlight.
On the 4th day, place the jar on a windowsill to help the sprouts develop chlorophyll. Sprouts will be matured on about the fifth or sixth day and ready to eat. They can be stored in the refrigerator for 7 to 10 days in the jar or in plastic bags.
This basic mix is very tasty and can be added to a regular cooked meal or eaten as a salad. Add a little olive oil, lemon juice, Celtic salt or kelp for taste. The more you add sprouts to your diet, the more your tastes will change in favor of these living foods.
Some sprouts are much like fruit in composition in that they are very gentle on the digestive system and are very high in vitamins and enzymes. In adopting a diet which includes sprouts, less food is needed because of the high concentrated source of living nutrients available. One third of a jar of sprouts per person is plenty for a meal. Sprouts also have a cleansing and rejuvenating effect because of the high chlorophyll content.
Remember to allow your body time to adjust to this miraculous food. If you try to eat too much, too soon, the body will rebel or might have difficulty adjusting. When we first started adding sprouts to our diet, we carried them around with us in plastic bags and added them to a sandwich, salad, soup or snack.
Morning Mix (living cereal) Instructions:
Measure 3 or 4 level tablespoons of Morning Mix (buckwheat groats, oat groats, sunflower seed, sesame seed and flaxseed) to a quart jar. Add water heated to a temperature of about 100 degrees. Warm water is needed to activate the digestive process in the seeds.
Soak the mixture overnight.
Next morning, drain most of the water (we use a yellow Sprout Ease lid), leaving about 2 inches in the bottom of the jar. (The flaxseed, when soaked, produces a clear, jelly-like substance that coats the damp mixture of seeds. This will be left in the remaining water in the jar.)
Add the soaked, partially drained mixture to a blender and pour in about one or two cups of clean water.
For a sweeter taste, add one banana or dates, figs, or raisins (soaked overnight) and a little raw honey and Celtic salt. (Celtic salt can be ordered from The Grain & Salt Society by calling 1-800-867-7258.)
Blend well into a smoothie.
The Morning Mix drink makes a nutritious, living, stick-to-the-ribs breakfast and is an especially good live food meal for children. We usually drink this every morning, but it can also be used for any other meal of the day. Be sure to eat some raw leafy greens or sprouts along with it for better digestion, or if you find you have trouble digesting the grain hulls, strain the mixture before adding the fruit and sweetener. For a living cereal, use a smaller amount of heated water and blend into a creamy warm cereal and add a little organic butter and unrefined Celtic Sea Salt.
Sprouting Instructions for Wheat Berries or Grain Mix (living bread):
Measure several tablespoons of wheat berries or Grain Mix into a quart jar.
Fill the jar about ½ full with clean water. Soak overnight.
Drain in the morning, using the yellow Sprout Ease lid. Place the jar at a 45-degree angle, mouth down, in a place where it can drain freely. Do not allow the seeds to block the circulation of air.
Rinse twice a day for 2 days.
These sprouted grains will store well in the refrigerator for 4-6 days.
Wheat is a basic staple grain all over the world. Originally, wheat was soaked in water and allowed to sprout before being pounded into dough for bread. This early bread was formed into thin wafers and dried in the sun to make a sweet, hearty foodstuff. Later, the technique developed to grind the dry wheat berries into flour, which produces a hard-to-digest, mucous forming substance we know as wheat flour, which is then made into many types of breads and pastries.
Wheat berries, when soaked and sprouted for 1-2 days are very tasty and mildly sweet. You can either eat them as a sprouted berry or grow them on soil into wheat grass, chewing the grass for the rich chlorophyll and spiting out the pulp.
The Grain Mix is an excellent “living bread”, a substitute for bread cravings, and provides an excellent source of complex carbohydrates in a very concentrated form. Sprouted grains supply all eight essential amino acids and the proteins in sprouted grains are easily digested. They satisfy us when that “heavy” feeling in the stomach is desired. Our favorite way to eat the sprouted grain mix is to add olive oil, Celtic salt and kelp. This gives it a sort of Italian bread taste. We add it to sandwiches made on sprouted Essene bread and sprinkle it on salads or on steamed vegetables. Another idea is to make taboule salad by adding grated carrots, chopped red bell peppers, onions, spices and herbs to the grain mix.
Growing Wheat Grass, Sunflower or Buckwheat greens:
Fill any size pot with damp, healthy, organic soil and compost. You may fertilize the soil with one tbsp. of kelp per pot (optional).
Soak the wheat berries, sunflower seed or buckwheat seed overnight.
The next morning, spread the soaked seeds over the soil. Each seed should touch another on all sides, but should not have any others on top of it. In other words, all the seeds should have access to the soil, and form a thick carpet covering the soil.
Immediately begin to spray the seeds lightly with non-chlorinated water, once in the morning and once in the evening. Cover this layer of seed loosely with a piece of plastic to prevent the seeds from drying out. Allow plastic edges to drape over the pot, do not tuck underneath, as the seeds need air to grow.
When the tiny shoots begin to appear, remove the covering and continue to water as usual.
Place the pots in indirect sunlight, either inside on a windowsill or outside in a shady spot. Water the greens daily, once a day. On the seventh day, the greens will be at their peak. The buckwheat and sunflower greens will be from 5-7 inches tall, the wheatgrass, about 7 or 8 inches tall.
Cut all greens as close to the base as possible. This is where the majority of vitamins are stored.
Compost the used soil and reuse when it
SIT FOR THREE DAYS
OR UNTIL THE SPROUTS
BEGIN TO PUSH UP THE
PLASTIC AND PLACE
It is simple and economical to grow salad greens and wheatgrass in our homes. The cost of homegrown organic salad greens may be one-tenth of what we pay for commercial salad greens, which have little nutritional value. The growing of indoor greens takes little space and only 15 minutes or so of daily care.
The wheat grass can be snipped very fine and sprinkled on salads, sandwiches, soups, or it may be added to cooked foods. Wheat grass is a complete food; it is high in chlorophyll, which is a protective, cleansing food, especially for toxic city living. Studies have shown that chlorophyll in living food can greatly increase the lifespan of people who have been exposed to lethal radiation. (People living in cities are exposed daily to radiation from x-rays, fluorescent lights, iodine B1 and radioactive pollutants.) Chlorophyll has been shown to regenerate the bloodstream and is a powerful blood cleanser. Pots of wheatgrass growing on the windowsills will help to help purify the air in the home.
Buckwheat greens are an excellent, mild-tasting lettuce. They are fresh because they go from the soil right into your plate and are loaded with live enzymes, which are needed by every process in the body. These greens are a rich source of rutin, which is a blood builder and lecithin, which helps eliminate excess cholesterol. Lecithin is also a brain food. Buckwheat greens are an excellent source of vitamins A and C, with good amount of B-vitamins such as riboflavin.
Sunflower greens are vitamin-rich meat substitutes at one-quarter the price of meat and actually supply more protein than the body can use. They can be used in salads, sandwiches, and soups or added to any food. These greens are a good source of vitamin D and B complex, and minerals, especially potassium, calcium and iron, and of course, a rich source of chlorophyll.
Live Foods Are the Most Important
Sprouted seeds and grains are inexpensive and easy to grow and afford one of the most concentrated but truly natural sources of vitamins, minerals, enzymes, and amino acids (protein) known. They are also biogenic…alive…and capable of transferring their life energy to your body. (Biogenic foods provide the body with a form of living energy.)
A diet of predominately cooked food destroys most of the valuable live enzymes, vitamins and usable protein. As much as 85% of the original nutrients may be lost in the cooking process. When we consider the problems of over-population, starvation and the wasteful use of water needed to produce meat, it becomes obvious that cooked foods, especially meats, are a wasteful and inefficient use of valuable resources. Changing to a predominately raw-food, plant-based diet would significantly reduce much of the suffering of humanity and the destruction of our magnificent planet.
The older we get, the more severe is our craving for cooked food. A diet of primarily cooked, dead food reduces the bodys’enzyme supply by 30-50%. Even though our diet may be considered nutritious, it will not be digested properly without a sufficient concentration of enzymes in the body. Eating sprouted grains, grasses and seeds are important in our modern, toxic world and will significantly rebuild the enzyme level in our cells.
We should begin a gradual transition from biocidic foods such as meat, processed foods, sugar, white flour, dairy products, carbonated drinks, inorganic salt, snack foods, canned and processed foods, strong condiments, coffee, ice cream, alcohol and cigarettes, to a live food diet (biogenic and bioactive) of raw vegetables, tree ripened fresh fruit, sprouted grains, grasses and seeds, fermented milk, raw cheeses, home made live sauerkraut’s, with occasional simple cooked, biostatic foods, such as brown rice, lightly steamed vegetables, baked potato, sprouted breads, etc. For detailed information about Biogenic Nutrition, see the book, Search for the Ageless, Volume 3, The Chemistry of Youth, by Edmond Bordeaux Szekely. It is available from the International Biogenic Society, P.O. Box 849, Nelson, B.C., Canada V1L 6A5.
Begin by reducing the size of meals. Eliminate, or reduce meat consumption to fewer days a week and replace it with sprouts, cooked oats or millet, whole grains and more vegetables. Move toward regular fasting by skipping breakfast maybe 1-2 times a week. After a few weeks of improved diet you can fast for 24 hours once or twice a month. Fast on lemon water or fruit. The more you eliminate the bad foods and increase the live foods, the easier it will be to develop the habit of natural, biogenic nutrition.
Choosing Foods for Transitioning
Choose foods that are free from pesticides and herbicide poisons by growing your own garden or purchasing food locally from someone who farms organically, if at all possible. More and more health food and grocery stores are offering organic produce. Take advantage of it! Certain edible weeds from an unsprayed area are very valuable nutritionally. Purslane, lambs quarters, dandelion greens, thistle, chickweed, violet and red clover can usually be found growing in unmowed areas.
It is wise to purchase food in bulk. Seeds, grains, dried legumes, olive oil and dried fruit (fig, plum, pineapple, and raisins) store well in poly buckets with lids. Should you ever experience natural disasters such as hurricanes, tornadoes, blizzards, or social or economic upheaval, you would have the advantage of always being prepared. Also purchasing food in bulk saves transportation costs and cuts down on the need for large refrigerators. We have gone for months at a time without the need of a refrigerator. And when we do use one in the summer, it is a small, under-the-cabinet type. This, too, minimizes our expenses, saves space and helps preserve the earth’s resources.
Fruit can be valuable during a transition diet. Purchase fruit only in season and try to limit it to locally grown, if possible. Fruit is best when tree ripened. Fruit and sprouts are cleansing foods, high in pre-digested enzymes and are very gentle on the body’s digestive processes. However, the overconsumption of fruit sugars are more complex carbohydrates leads to oversecretion of insulin by the pancreas (hyperinsulinism) which is generally followed by a rapid “burning up” of sugar in the blood. This results in low blood sugar and a lack of energy; that in turn creates an irresistible desire to indulge in sweets again. This kind of vicious cycle can only be controlled by proper regulation of sugar intake.
Because of city conditions, pollution, toxins, and modern agricultural practices, fruit is no longer fruit. It is often picked unripe, gassed and / or irradiated to increase shelf life. This is why it is important to choose seasonal and locally grown, organic fruit as much as possible. While one is transitioning, this is not always practical or possible, therefore, we suggest that you limit fruit consumption to one or two pieces a day, unless of course, the fruit is in season and you can obtain it from a reliable source. Warning: If you have a sensitivity to fruit sugar, it is wise to avoid sweet or dried fruits as much as possible until your health is restored. Concentrate instead, on the therapeutic quality of leafy greens, raw vegetables, sprouts, wheat grass, seed meals, seed cheeses and seed and nut milks. As always, it is most important to eliminate biocidic or artificial foods.
Learn to use only cold-pressed oils, produced from organically grown produce. Use Celtic salt or granulated kelp and season with freshly grown herbs. (A small herb garden is very easy to grow and doesn’t require a lot of maintenance.) Good foods for a transition diet are the sprouted grasses, seeds and grains, fruit, steamed vegetables, organic eggs, wild game (dehydrated to retain the living enzymes), raw cow or goat cheese, organic yogurt or clabbered milk made from healthy cow’s milk and cooked whole grains such as brown basmati rice, millet or homemade sprouted Essene bread. This is a very balanced diet and contains all the nutrition the body needs to stay healthy, vibrant and energetic.
One should advance on a transitional diet at a natural pace that feels comfortable. The ideal live food, raw diet can be helpful in maintaining health and longevity. It can be very therapeutic and cleansing, ridding the body of accumulated waste materials which lead to ill-health and disease, so be sure to go slow and easy. A lifetime of poorly chosen, cooked foods is a habit that takes time to change.
Suggested Steps for Reducing Cooked Food
To begin moving toward a more raw, natural diet, start off as soon as possible by eliminating, or greatly reducing, canned and preserved meats, white flour, refined sugar, inorganic salt, polished grains (white rice), carbonated drinks and alcohol. Each day, eat as much raw fruits and vegetables as possible. At least 50% of each meal should be raw. Remember that there is no need to go hungry. Then start reducing red meats such as beef, goat, rabbit, deer, etc. (You might want to try dehydrating meat instead of cooking it.) Next, reduce white meats such as chicken, fish, turkey, duck, pigeon, squid, oyster, shrimp, shark and frogs. Move on to reduce dairy products, cooked grains, bread flour, cooked vegetables and canned fruits and fruit juices until you have achieved the level you desire.
At this point you will be living on a simple diet of fresh fruits, leafy greens, raw vegetables, a few nuts and seeds (sprouted grains and grasses), simple whole cooked grains, raw soups, and honey or pure maple syrup.
We love to eat, so our diet is not boring and we don't feel deprived. We make sure that we eat at least ½ cup of salad sprouts a day, some buckwheat greens, a little sprouted grain mix and the Morning Mix drink. That ensures that we are getting the maximum amount of living enzymes with the least amount of work and expense to acquire them. We use herbed oils, which we make with fresh herbs that we grow ourselves, so they are fragrant and delicious. We also use a lot of fresh herbs in recipes that we prepare. We are now eating one, simple, easy to make cooked food each day, usually at our evening meal.
Some nights we make open face Essene bread sandwiches, with avocado, tomato, salad sprouts, romaine lettuce and green onions. Another cooked food that we make is basmati brown rice with grated coconut or organic herb butter, Celtic salt, fresh cracked pepper, and a sprinkle of fresh Rosemary. A beautiful salad to go with this and you have a meal of pure sensual delight! Sometimes we make potato and cauliflower soup, baked potatoes, beans (sprout before cooking), hummus, guacamole (use homemade Essene bread to dip), stir-fried onions and broccoli, steamed squash, etc. We try to limit the cooked item to just one and always have raw veggies and sprouts with it…keeps it really simple that way.
All one has to do is to make little tiny baby steps towards adding more living enzymes to the diet and the rest will just take care of itself. We don't think it is wise to make a "career" out of the raw food diet, as some of the advocates of the raw movement tend to do. The more sprouts and baby greens we eat, the more we find our taste buds change dramatically in favor of raw foods. The small amount of cooked food we now eat is mostly for emotional comfort. When we eat out, we order one really special cooked food, something small, such as baked potatoes, a veggie sandwich or soup, and a big salad to go with it.
In order to transition away from the many processed foods available, you may need to make some of the following substitutions:
For bread cravings, eat dates or start using sesame meal in your salad.
For candy cravings, chew dates and raw almonds, pecans or walnuts.
For coffee cravings, drink lemon juice, honey and filtered water. (This will purge the caffeine from your body.)
For meat and cheese cravings, eat ripe avocado or raw nuts.
For salt cravings, use Celtic Salt or kelp.
Proper Food Combining Rules
Certain foods have different rates of digestion, requiring specific enzymes to process them. Fruit is pre-digested and moves through the stomach in 15-20 minutes. Always eat fruit first, and then wait a few minutes before eating other foods.
Eat fruit on an empty stomach (preferably, in the morning until noon) Do not mix fruit and vegetables. Wait 2-3 hours to eat fruit after a salad or raw vegetables and 6-8 hours after eating meat and/or starchy foods.
Do not combine high protein foods (meat, nuts, cheese, and milk) with starchy foods (potato, bread, and pasta). Ideally, eat only one cooked food at a meal and make at least 50% of that meal raw, leafy greens.
Eat leafy greens and vegetables with anything (nuts, seeds, starch or meat), but not with fruit! The only exception is avocado, apple or pear, which mixes well with leafy green vegetables.
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