Sprouting Spring

Lunar calendars indicate that spring is coming soon.  It certainly feels like it here in the Bay Area.  The Chinese classics teach that a feeling of restlessness, of impetuousness, naturally arises at this time.  The energy is like that of a seed just starting to sprout--but remember it is still tender and needs protection.  Winter may not be over yet.  It's a great time of year to do some sprouting in the kitchen. 

Soaking and spouting are used around the world in the preparation of mature seed foods, which include grains, beans and nuts and seeds. Mature seed foods, especially grains, can be difficult to digest, to the benefit of the plant. Look at it from a plant’s point of view: plants package their seeds in forms which will, ideally, be eaten and excreted but not digested by animals. An undigested seed, deposited by an animal away from the parent plant (encased in a helpful dose of fertilizer), has a chance to grow and propagate the species. Seed foods have hard, difficult to digest coats (the bran of grains which contains most of the fiber), and contain powerful phytochemicals such as phytic acid that bind up and protect their nutrients. Phytic acid is the storage form of phosphorus in plants, and it easily binds with other minerals such as calcium, magnesium zinc and iron, making them unavailable to whatever or whoever eats them. Soaking, sprouting, and other traditional methods of food processing help to neutralize phytic acid and other inhibitory compounds in seed foods. I recommend soaking overnight or sprouting all your grains, beans and nuts and seeds when practical to increase nutritive value and digestibility.  Generally, grain and bean sprouts are best eaten cooked or steamed, nut, seed and vegetable sprouts are good raw. 

Basic Sprouting Method
You can buy a sprouting screen or sprouting lids for Mason jars, but why not just upcycle that plastic mesh that onions and garlic are often packaged in?  A delicious easy sprout to start with is sunflower seeds.

1 qt. wide mouth Mason jar
Sprout screen or plastic mesh cut to fit to cover jar lid

Rinse the beans, grains or seeds and place in jar. Fill the jar with water and allow to soak overnight. Place the screen or mesh and metal rim over jar opening. Drain the water off. Rest the jar at an angle so it will drain. Rinse twice daily or more often with cool, fresh water and allow to drain. Sprouts will be ready in 2-10 days, depending on size and sprouting time desired. If not using immediately, refrigerate in a covered container. Beans and grains should be cooked for best digestibility and nutrition, while seed sprouts may be enjoyed raw or cooked.

Sprouted Garbanzo Bean Hummus
Hummus, that wonderful staple, becomes even more delicious and nutritious when you sprout the beans first, which is likely the way it was traditionally done.   Making hummos with miso isn't traditional but adds extra probiotic and enzyme power and wonderful flavor.  The strip of kombu will make your beans cook faster and be more easily digested.

2 cups sprouted garbanzo beans
1 6” strip kombu seaweed
½ teaspoon sea salt
3 cloves garlic, peeled
¼ cup tahini
3 tablespoons white or chickpea miso
Juice of 2 large lemons

Place the garbanzo beans in a medium saucepan, cover with water, add the kombu and bring to a boil. Turn the heat to a simmer, cover, and allow to cook for 1-2 hours, until the beans are almost tender, and then stir in the salt. Allow to cook until tender, then drain, reserving the cooking liquid. In a food processor, place the garlic and process until finely chopped. Add the beans, tahini, miso and lemon juice, and process until smooth, adding the garbanzo cooking water if needed to get a texture you like. Let cool and serve as a spread or dip for veggies, crackers, bread or pita. Try adding chopped olives, cumin, roasted red peppers, chopped cilantro, parsley, etc. for flavor variety.

Wheat or Rye Berry Salad
Adapted from a recipe by Elizabeth Linhart Money.  Cooking the grains with kombu enhances flavor and adds minerals. 

1 cup sprouted wheat or rye berries
1 6” strip kombu
Juice of 1 lemon
2 tablespoons apple cider vinegar
¼ cup extra virgin olive oil
Salt and pepper to taste
½ cup minced parsley or cilantro, or a combination
2 cups fresh seasonal salad greens, such as radicchio and arugula
1 bunch radishes, sliced thinly, or 1 watermelon daikon, cut into thin strips
½ cup sprouted sunflower seeds
Optional: goat cheese, such as chevron or feta, for garnish
Place the wheat berries in a large saucepan, cover with water by a couple of inches, and add the kombu. Bring the pot to a boil, cover, and reduce heat to a simmer. Simmer 30-90 minutes, until the berries are tender. Drain and remove the kombu.

For the vinaigrette, grind the green garlic into a paste, either in a food processor, by chopping very fine, or in a mortar and pestle. In a bowl, combine the garlic paste, lemon juice, vinegar. and olive oil with salt and pepper to taste.

Add ¾ of the dressing to the wheat berries, along with the chopped parsley or cilantro. To serve, arrange the salad greens on a plate, and mound the wheat berries on top. Garnish with the radishes, sunflower seeds, and cheese and drizzle the remaining vinaigrette over all.