By Chef Ella Freyinger

February 2021

Single Serving

Why do we sprout? Sprouting beans, seeds and legumes makes them more digestible. Why? during sprouting the endosperm is broken down. Starch is also broken down which can often be the reason these offerings from Mother Earth are a challenge for peoples digestive systems. The enzyme inhibitors are also diminished giving our bodies better access to breaking down and absorbing the nutrients. The nutrients become more available to our bodies. This is because sprouting breaks down phytic acid in these foods from their dried state which is what binds the minerals to the food. The breaking down of these acids allows us access to many of the nutrients.


  • The first ingredient in sprouting is time. The requirement is patience but once you have a rhythm down is it easy to always have part of Mother Earth coming alive on your kitchen counter.
  • 1⁄2 cup seeds, nuts or legumes (I’ll use the word legumes for this recipe)
  • 1 32 oz jar with a tight fitting lid
  • Water
  • Cheesecloth


  • Rinse the legumes well and place into a jar. Fill with water, cover tightly and let sit on the counter overnight.
  • In the morning, strain your legumes and rinse with cool water. Place back into their jar. Cut a piece of cheesecloth to cover the opening of the jar with about 1⁄2” extra material. Place over the opening of your jar and add the metal ring of your lid, fastening tightly.
  • You will continue this process of rinsing and straining twice a day. This can be in the morning and evening just after breakfast and just before dinner. Whatever works for your schedule.
  • You will slowly begin to see sprouts grow and you can continue this process until there is just a baby sprout or until the legumes have begun to turn into their own plant.
  • Once they’ve reached the desired stage, place them in your fridge and use over the course of 3-4 days.
  • Experiment! You can even use this process to sprout seeds before planting them in your garden, not just for eating.
  • Enjoy!