How to Grow your own Sprouts on your kitchen bench

This post will tell you how to grow your own sprouts with easy step by step instructions. Sprouts have many health benefits: they are full of nutrients, antioxidants, vitamins such as Vit. D, A, zinc, biotin and iron, fibre which aids digestion, and omega-3 fatty acids. The process of sprouting enhances the nutrient value of grains, legumes and beans. They are easier to digest when sprouted, allowing our body to utilise the nutrients easily. While they are full of nutrients, they are low in calories so you can eat a lot of them without worrying about the calorie intake.

To buy them from the supermarket is relatively expensive and they have to be used within a couple of days. I usually end up throwing most of them out because they deteriorate too quickly. By growing my own, I can have sprouts at various stages of growth so that I have a steady supply. They are very easy to grow – you don’t need a garden for these! They can grow on your kitchen bench in a jar and only take about 3 days to grow.

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Equipment Required to Grow Your Own Sprouts

  • Clean glass jar. You can use any jar for this but a medium sized jar is best
  • A sprouting lid which has wire mesh to allow air to circulate, and water to drain off the sprouts. Sprouting lids may be purchased online separately, or you can buy a starter kit of jar, lid and rack (to aid drainage) from Amazon
  • Sprouting seeds e.g. alfalfa, red clover, mung beans, chia seeds, broccoli, wheat, radish, soybean, mustard, lentil, sunflower seeds and pea shoots. Anywhere that supplies seeds should have them, and they will say sprouting seeds on the packet. Health food stores usually supply them too, and you can buy them in bulk online. It’s best to buy special sprouting seeds because they are free of bacteria and are packaged in a controlled environment. Using lentils or other seeds from the grocery store is not as safe because they are meant to be cooked, meaning that they may not be free of the bacteria that causes salmonella or e. coli gastroenteritis.
  • I use a tea strainer to strain the water off as some of the seeds are very small. The rinsing and draining process is important as you don’t want them to sit in stagnant water.
Equipment used to grow sprouts and sprout seeds

How to Grow Your Own Sprouts

Steps

  1. Place 1 or 2 tablespoons of seeds in the jar. Cover with warm water and leave overnight – 8 to 12 hours
  2. Drain water off (I use the tea strainer to drain it through). Rinse a couple of times until the water runs clear. Do this morning and night. Leave them pointing downwards so that the water drains well.
  3. After a few days the sprouts will be ready to eat. Put them into an air-tight container in the fridge and eat within a few days.
Sprouts growing – day 2 to day 5

You start a new batch of sprouts every couple of days to ensure a continuous supply.

Enjoy them in salad, sandwiches, wraps or stir fries.

Using sprouts in a salad

How to Grow your own Sprouts on your kitchen bench

Sprouts have many health benefits: they are full of nutrients, antioxidants, vitamins such as Vit. D, A, zinc, biotin and iron, fibre which aids digestion, and omega-3 fatty acids. The process of sprouting enhances the nutrient value of grains, legumes and beans. They are easier to digest when sprouted, allowing our body to utilise the nutrients easily. While they are full of nutrients, they are low in calories so you can eat a lot of them without worrying about the calorie intake. To buy them from the supermarket is relatively expensive and they have to be used within a couple of days. I usually end up throwing most of them out because they deteriorate too quickly. By growing my own, I can have sprouts at various stages of growth so that I have a steady supply. They are very easy to grow – you don’t need a garden for these! They can grow on your kitchen bench in a jar and only take about 3 days to grow.
Prep Time10 mins
Total Time10 mins
Course: Salad
Cuisine: Healthy, Vegan, Vegetarian
Keyword: Easy, Healthy, Sprouts, Vegan, Vegetarian
Yield: 1 cup
Author: midlifestylist
Cost: $2 per cup

Equipment

  • Clean glass jar. You can use any jar for this but a medium sized jar is best
  • A sprouting lid which has wire mesh to allow air to circulate, and water to drain off the sprouts. I have made do with the foot end of a pair of pantyhose stretched over the mouth of the jar. A piece of muslin or cheesecloth and a rubber band would work as well.
  • Sprouting seeds e.g. alfalfa, red clover, mung beans, chia seeds, broccoli, wheat, radish, soybean, mustard, lentil, sunflower seeds and pea shoots. Anywhere that supplies seeds should have them, and they will say sprouting seeds on the packet. Health food stores usually supply them too, and you can buy them in bulk online. It’s best to buy special sprouting seeds because they are free of bacteria and are packaged in a controlled environment. Using lentils or other seeds from the grocery store is not as safe because they are meant to be cooked, meaning that they may not be free of the bacteria that causes salmonella or e. coli gastroenteritis.
  • I use a tea strainer to strain the water off as some of the seeds are very small. The rinsing and draining process is important as you don’t want them to sit in stagnant water.

Materials

  • 2 tablespoons Sprouting seeds

Instructions

  • Place 1 or 2 tablespoons of seeds in the jar. Cover with warm water and leave overnight – 8 to 12 hours
  • Drain water off (I use the tea strainer to drain it through). Rinse a couple of times until the water runs clear. Do this morning and night. Leave them pointing downwards so that the water drains well.
  • After a few days the sprouts will be ready to eat. Put them into an air-tight container in the fridge and eat within a few days.

Notes

How to grow your own bean sprouts
Growing sprouts is easy with these instructions. Sprouts are nutritious and may be added to salads, sandwiches or stir fries
You start a new batch of sprouts every couple of days to ensure a continuous supply.
Enjoy them in salad, sandwiches, wraps or stir fries.

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My favourite apps for a healthy lifestyle

I’m one of those people who needs to keep a track of everything. I like to be organised and plan things in advance. When it comes to living a healthy lifestyle, I use a few apps to help me and give me incentive. I would recommend them to anyone who wants to keep a track of their exercise, weight, and dietary intake amongst other health goals. This post will explain why I use these Apps for a healthy lifestyle and how they can help you with your goals as well.

This post may contain affiliate links which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure

Fitbit

This is an obvious first choice for me because I wear my Fitbit all day and night apart from showering and charging it up. It counts my steps, number of floors I’ve climbed, how many calories I’ve used, my heartrate and how many hours I sleep per night. I also use mine to track my calorie intake and my weight and water intake. Every week it sends me a summary of everything and gives me incentive to continue with my goals.

I do challenges every week with a group of other people and am in a few support groups such as the Healthy Eating forum. The most helpful aspect of the app is the calories in vs. calories out section. As long as my calorie intake is less than what I burn off every day with exercise, I’m on track to maintain a healthy weight. I also like the weight tracker where I can see graphs of my weight and fat percentage over time.

Fitbit App weight graph.  This is an App for a healthy lifestyle that I recommend.
Fitbit App weight graph. This is an App for a healthy lifestyle that I recommend.

Fitbit Macros graph.  Calories in vs Calories out.  These graphs on the Fitbit App help me to keep my food intake (calories in) lower than the energy I use up (calories out)
Fitbit Macros graph. Calories in vs Calories out.
These graphs on the Fitbit App help me to keep my food intake (calories in) lower than the energy I use up (calories out)

Samsung Health

I have a Samsung mobile phone which came with a free health tracker called Samsung Health. It is very much like the Fitbit App where it can track steps and exercise sessions, weight and sleep. The reason I like it is that the calorie intake section is better than the Fitbit App. While the Fitbit is more accurate in counting steps and sleep, the Samsung App. has an easier calorie counter to use.

It is possible to save numerous types of food in the data bank which makes it easier to track your diet as you go along. I generally eat the same thing for breakfast and lunch so it’s very easy to save a whole meal in the favourites section, or to work out how many calories are in a meal. Calorie counting is very tedious for most people but I find this App. makes it really easy for me to keep control of my eating. Keeping to 1500 – 1800 kCalories per day has been the way I’ve lost 17kg and been able to keep it off. The breakdown of my diet into macros (percentages of carbs, protein and fat) is very useful. It goes into further detail by telling me how my diet is in relation to vitamins and minerals.

Samsung Health App is another App I use for a healthy lifestyle.  This shows the Samsung Health Macros chart and my intake of vitamins and minerals.
Samsung Health App is another App I use for a healthy lifestyle.
This shows the Samsung Health Macros chart and my intake of vitamins and minerals.

Smiling Mind

I have been an insomniac for as long as I can remember. Doing shift work doesn’t help because I feel permanently jet lagged. Even with pretty strong sleeping pills I still have a lot of trouble sleeping. The Smiling Mind App. has been a Godsend to me because I’m usually lulled into sleep within minutes of listening to one of the sleep meditations. There are programs for Mindfulness, Stress reduction and improving relationships amongst other things. There are other Apps designed for meditation but this is the one I return to time and time again.

This is a screenshot of the Apps I use every day for tracking, inspiration and ideas.
This is a screenshot of the Apps I use every day for tracking, inspiration and ideas.

Clever Guts

If you’re a fan of Michael Mosley then this is the App. for you. My brother and I have both lost weight using his programs, my brother with Intermittent Fasting and me with The Clever Guts diet and Mediterranean Diet. There are recipes, videos and podcasts on this App.

Health Calculator

I use this App. to work out my BMI ( body mass index). There are also calculators for body fat, ideal weight and basal metabolic rate. I find that the body fat and ideal weight calculators aren’t very accurate but the BMI is easy to calculate using your weight and height. I use a website called calculator.net to calculate my body fat percentage, as I find this much more accurate. To compare, my body fat percentage is calculated as 35.55% on the App, and 28.5% on the website. The website uses gender, age, weight, height, neck size, waist size and hip size while the App only uses waist size and weight. That is why I prefer the website. It’s a handy App to use but I’d recommend only using the BMI calculator.

Pinterest

While not strictly a health App, Pinterest is a great source of information. I can look up thousands of recipes, ideas on food prep, motivation for exercise and self care. It links to bloggers around the world who talk about a myriad of different topics from plant sources of protein to growing vegetables. I follow many different Pinterest boards focused on living a healthy lifestyle. They have opened my mind up to many different ways of thinking, especially about diet and self care. I doubt if I’ll ever buy another recipe book because I can find exactly the recipes I need on Pinterest.

A Pinterest search for healthy recipes.  I use Pinterest for ideas on healthy recipes and other health related information
A Pinterest search for healthy recipes. I use Pinterest for ideas on healthy recipes and other health related information

Allrecipes Dinner Spinner

Recipes have been created by many different contributors so there is a huge range of great recipes on this App. I can collate favourites and create a collection under different headings. I can also create a shopping list for the ingredients. It’s a handy App to use on the go. For example while I’m out shopping I can quickly look up the ingredients I need to make a particular recipe.

We use our phone continuously throughout the day so try using Apps to help you maintain a healthy lifestyle
We use our phone continuously throughout the day so try using Apps to help you maintain a healthy lifestyle

In summary, these are my favourite Apps that I use to maintain a healthy lifestyle. I would love to know if you find any of these Apps useful, or can suggest Apps that you use. If you enjoyed this article, you may also like to read:

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Gifts that Inspire a Healthy Lifestyle

With the Christmas season rapidly approaching, attention has turned towards gift giving. After a year where health has been the focus of our attention, it is only natural that we would want to buy gifts that inspire a healthy lifestyle for our loved ones. Health is the one thing money can’t buy, but if we live a healthy lifestyle our well-being will improve.

This post may contain affiliate links which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure

When my husband and I met we were both in our 40’s and each had a house full of furniture. We had enough “stuff”. Our presents to each other are usually “experiences” rather than more “stuff”. For example, a sunset boat cruise with dinner, a weekend away, or a fishing charter trip. One of my favourite gifts was a day at a spa for pampering. We’ve also bought each other concert and theater tickets, a snorkeling trip and a whale watching boat cruise.

At the top of my wish list this year is a gift voucher for massages which I have regularly for my back pain. The gift of quality time together is priceless to me, as our time together is limited by our work hours – my husband regularly works away from home, and I do shift work. Having said that, it is still nice to receive a gift sometimes and why not give someone a gift that can inspire a healthy lifestyle. Here are some ideas for gifts for your loved ones.

FITNESS AND WELL-BEING GIFTS:

  • gift certificate for massages
  • sports shoes
  • exercise equipment e.g. hand weights (see my article The Best Workout Gear to Use at Home for some great ideas)
  • Hamper with beauty products, (ensure the moisturiser is sun friendly).
  • yoga mat
  • fitness tracker e.g. Fitbit
  • Air purifier
  • Workout gear and Sportswear: You feel better working out in comfortable clothes so a voucher to a sportswear shop like Lorna Jane, Nike or Rebel Sport allows them to buy workout gear that fits properly.
  • 10 visit pass for a gym
  • water filter

SUMMER GIFTS:

Gifts that inspire a healthy lifestyle in the Summer include:

  • pool toys e.g. beach ball,
  • beach games e.g. Volleyball,
  • surfboard, body board or stand-up paddle board
  • beach towel
  • Sun hat, beach bag
  • sunscreen
  • Picnic set

WINTER GIFTS:

Gifts that your loved ones will love in the cooler months include:

  • mittens, gloves, scarf,
  • other outer wear to encourage outdoor activities
  • beauty products including Chapstick, moisturiser, body butter
  • indoor fitness equipment -e.g. yoga mat
  • mountain bike
  • hiking shoes,
  • skis, sled

GIFTS FOR ADVENTURE LOVERS AND ADRENALINE JUNKIES:

Let your imagine go wild when selecting gifts for adventure lovers and adrenaline junkies. They would be up for sky diving or bungee jumping. Safer choices of gifts would include:

  • Voucher for an indoor climbing venue
  • camping equipment
  • theme park tickets
  • surfing lessons
  • boxing gloves and boxing bag

GIFTS THAT INSPIRE A HEALTHY DIET

To Inspire a HEALTHY DIET, some ideas for gifts are:

I’d love to hear if you use any of these gift ideas! Please let me know by commenting below. If you enjoyed this, you may want to read:

Image credits: Free photo 83062876 © creativecommonsstockphotos – Dreamstime.com

Buy gifts that inspire a healthy lifestyle for your loved ones this Christmas.
Buy gifts that inspire a healthy lifestyle for your loved ones this Christmas.
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