Sprouts

Seeds are packed with nutrition, which is why we're often told to eat whole grains (food made from the grain's entire seed, rather than the processed, smoother, "white" version), beans, nuts, and other  seed forms.  

Once sprouted, a seed's nutrition multiplies so you suddenly have a simple, cheap way to pack your meal with nutrients.  You can make sprouts out of wheat berries, lentils, alfalfa, etc.  The process for each is the same.

Original recipe from Serious Eats.

Ingredients:

• seeds to sprout (wheat berries, lentils, alfalfa, etc)
• water

Directions:

1. Rinse well in a colander.  
2. Measure a small amount of whatever you're going to sprout into a glass canning jar.  We usually use 2 T.
3. Fill the jar with water and cover with a mesh cloth, screen, or sprouting strainer lid.  Let soak overnight (8-12 hours).
4. In the morning, drain and rinse.  Set jar on side in a dark place (like the kitchen pantry).  Rinse again before going to bed.
5. Continue to rinse twice (or up to four times) a day for 3-6 days, until sprouts are desired size.  Serve on sandwiches, salads, and pizzas, in burritos, soups, omelettes, and stir-fries, blended into shakes, or nibble as a snack.  Keep in fridge and use within the week.

Potential risks of raw sprouts:

The US Food and Drug Administration has made this statement about raw sprouts:

Like any fresh produce that is consumed raw or lightly cooked, sprouts that are served on salads, wraps, sandwiches, and Asian food may contain bacteria that can cause foodborne illness. Unlike other fresh produce, seeds and beans need warm and humid conditions to sprout and grow, and these conditions are also ideal for the growth of bacteria, including Salmonella, Listeria, and E. coli.Rinsing sprouts first will not remove bacteria. Home-grown sprouts also present a health risk if they are eaten raw or lightly cooked. 

What can consumers do to reduce the risk of illness?

• Children, the elderly, pregnant women, and persons with weakened immune systems should avoid eating raw or lightly cooked sprouts of any kind (including onion, alfalfa, clover, radish, and mung bean sprouts).
• Cook sprouts thoroughly to reduce the risk of illness. Cooking kills the harmful bacteria. 
• When you’re eating out, ask that raw sprouts not be added to your food. If you buy a ready-made sandwich, salad, or Asian food, check to make sure raw sprouts have not been added