Most of us can recall the thrill of watching beans sprout from beneath the cottonwool pads we kept damp for weeks. But growing up doesn’t mean you have to grow out of growing your own sprouts.

IN GOOD HEALTH

Sprouts are super foods and a great source of health-giving vitamins. They’re rich in vitamins A, B, C, E and K, the minerals calcium, iron, magnesium, phosphorus, potassium and zinc, and sprouting magnifies the nutritional density of seeds. Because the starches in seeds are converted to sugars during the sprouting process, they’re also more easily digested — making vitamin absorption more efficient.

> Sprouts continue to grow even after harvesting and increase their vitamin content.

> Research has shown that broccoli sprouts can be particularly effective in activating the body’s natural cancer-fighting resources.

GROW YOUR OWN
To make your own sprouts is easy, and fun. Children love witnessing the miracle of a new plant growing, so include your kids in the process. It takes about 1–5 days for seeds to sprout, depending on the seed.

> You’ll need A glass jar, cheesecloth and an elastic band.

Only use seeds intended for sprouting. Buy them from health shops as seeds from garden shops may have been chemically treated with pesticides.

Make sure your utensils are clean, particularly the glass jar.

> Get growing. Rinse the seeds, place them in the jar and cover them with cooled boiled water. Cover the jar with the cheesecloth, secure it with the elastic band, then leave the jar in a warm, dark place. Drain the seeds the next day, rinse with cold water, and return them to the jar — and the dark, warm place. Do this twice a day until the seeds start to sprout. Keep them damp or covered in water or else they might rot.

> Solar power. Place the jar in the sun for a few hours a day to give the sprouts an energy boost. Don’t leave them growing too long as they’ll develop a bitter taste.

WHAT TO SPROUT
Alfalfa, broccoli sprouts, wheat, mustard, onion, mung beans and lentils are all home-grown favourites.

SUPER SNACK
This quick and easy recipe makes a delicious lunchtime snack

A handful of fresh rocket
A slice of seedloaf
Half a ripe avocado
A handful of onion sprouts
Maldon salt
Freshly ground black pepper
Fresh lemon juice

Mash the avocado and smear onto the bread. Cover with a handful of watercress and season with salt, pepper and lemon juice. Top with the onion sprouts and enjoy.