Sprouts are a rich source of antioxidants and beneficial phytonutrients, vitamins, minerals and amino acids. All plants are nutrient dense but sprouting increases nutrient levels so by adding a handful of sprouts to your salad, sandwich, smoothie or omelet you’re also adding a lot of additional nutrients. Studies show that sprouting increases the fiber content (1) and the availability of protein, and decreases the anti-nutrients (2).


Growing your own sprouts can save you a lot of money compared to buying them at the store, and by growing them yourself, you’ll know they’re fresh and uncontaminated.



You can sprout all kinds of seeds, but I like an organic blend of clover, alfalfa, basil, broccoli, and arugula.



You don’t need a lot of fancy equipment to grow your own sprouts. You can get a special sprouting jar and lid, but its not necessary. I just use a recycled mason jar, cheesecloth and 2 Tbsp seeds.


Day 1

Measure the seeds and place them in the middle of a piece of cheesecloth.



Fill a large jar with water. Gather the cheesecloth into a sack. “Hang” the cheesecloth around the top of the jar and let the seeds sit in the water overnight.



Day 2

The next morning drain the water out of the jar, leave the seeds in the cheesecloth and let them continue to hang out inside the jar. Rinse and drain the seeds again in the evening so they stay moist.


Day 3

Rinse and drain the seeds in the morning and evening.  You should see the seeds already starting to sprout.



Day 4

Rinse and drain morning and evening. There will be all kinds of little white sprouts sticking through the cheesecloth.



Day 5

You should have lots of sprouts emerging from the cheesecloth, and your sprouts should be ready to eat by now. When you have beautiful, bright green, chlorophyll-rich sprouts, they’re ready to eat. The process can take from 3-5 days.


These seeds sprouted for five days.




It is best to store your sprouts in a container lined with cotton fabric to absorb excess moisture. They will keep for about 5 days in the fridge.