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Sprouting Chart

14 November 2010
Health & Food In the News
Written by  Cindy
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Raw seeds, grains and nuts should be soaked before using. Raw nuts and seeds have enzyme inhibitors on their surface that protect them while they grow. Soaking releases the inhibitors and significantly boosts the nutrition and digestability of nuts and seeds. 

Some people like to add a little salt to the water before soaking to help speed up the process. After soaking, be sure to rinse seeds and nuts thoroughly with fresh pure water until it runs clear to remove the enzyme inhibitors that have been released into the water. It is also recommended to rinse soaking seeds and nuts 2-3 times during the soak.

After soaking, you can dehydrate at 105 degrees until the nuts/seeds are completely dry. Store in the refrigerator or freezer to keep them fresh. Use within 3 days.

The following chart gives a good guideline for soaking and sprouting times of the most common seeds, nuts and grains.

Soaking and Sprouting Chart

Seed, Nut or Grain

Soak Time

Sprout Time

 
Adzuki 
12 hours 
3-5 days
 
Alfalfa 
8 hours 
2-5 days 
Almonds 
8-12 hours 
12 hours 
Barley 
6-8 hours 
2 days 
Brazil Nuts 
Do not soak 
N/A 
Buckwheat 
6 hours 
2 days 
Cabbage 
4-6 hours 
4-5 days 
Cashews 
2-2 ½ hours 
N/A 
Chickpeas 
12 hours 
12 hours 
Clover 
4-6 hours 
4-5 days
 
Corn 
12 hours 
2-3 days
 
Cow Peas 
12 hours 
3-6 days
 
Fenugreek 
8 hours 
3-5 days
 
Flax 
8 hours 
N/A 
Green Peas 
12 hours 
2-3 days
 
Hemp Seeds 
Do not soak 
N/A 
Kamut 
7 hours 
2-3 days 
Lentils 
8 hours 
12 hours 
Macadamia Nuts 
Do not soak 
N/A 
Millet 
8 hours 
2-3 days
 
Mung Beans 
1 day 
2-5 days 
Mustard 
8 hours 
2-7 days 
Nuts (all others) 
6 hours 
N/A 
Oat Groats 
6 hours 
2 days 
Pecans 
4-6 hours 
N/A 
Pine Nuts 
Do not soak 
N/A 
Pistachio Nuts 
Do not soak 
N/A 
Pumpkin Seeds (hulled) 
8 hours 
1 day 
Quinoa 
2 hours 
1 day 
Radish 
8 hours 
2-4 days 
Red Clover 
8 hours 
2-5 days 
Rye 
8 hours 
3 days 
Sesame Seeds 
8 hours 
1-2 days 
Spelt 
7 hours 
2 days 
Sunflower Seeds (hulled) 
2 hours 
2-3 days 
Triticale 
12 hours 
2-3 days
 
Walnuts 
4 hours 
N/A 
Watercress 
4-6 hours 
4-5 days
 
Wheatberries 
7 hours 
2-2½ days 
Wild rice 
9 hours 
3-5 days
*Almonds are the only nuts that can easily sprout and are in their most nutritious state when they are sprouted.
Last modified on Sunday, 14 November 2010 20:37
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Cindy

Cindy

Cindy is a Certified Raw Food Educator through the "Living Light Culinary Arts Institute," with an emphasis on the science of whole, raw food.  Cindy has over 25 years experience as an educator, including 15 years as a high school teacher and 12 years as the director of instruction for a high school district.   Using a combination of her own health challenges and experiences, plus the knowledge she has obtained through her coursework, her goal is to help others understand the power of food.  Her experience as an educator enables her to provide peer-reviewed, scientific information in a fascinating, understandable, and user-friendly format!  Her goal is to educate through the science of nutrition, and to illustrate how easy it is to incorporate the simple most powerful foods on earth that promote optimal health!

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Testimonial

I have a testimony about the smoothies and I'll try to make it short.  I started walking in Lakeside this past Monday.  I'm not an exerciser at all so this is as new to my body as all the good smoothies I've been drinking!  There's a pretty big hill where we live and I like to challenge myself to walk down and then back up the hill.  Today was my fourth day walking about three miles.  I've done pretty good each day except for today.  When I got home I was in so much pain I could barely stand up, I was hurting all over.  So much that I took ibuprofin and lay on the bed in tears.  I was laying there for a while wondering why today was so much different than the other three days where I'd had some muscle aches but nothing too unbearable.  Then it hit me.  The ONLY thing I did differently today was I DID NOT have my smoothie.  I usually make a good amount and drink 1/2 during the day before my walk and then I drink the other 1/2 after my walk.  The more I thought about it, I felt like if I would just get off of the bed and make the smoothie I would feel better.  I don't think I'm crazy or that it's all in my head.  Of course the pain reliever helped but I honestly feel like my body was craving the "good stuff"!

Thanks for letting me share this with you.  My family and friends all think I'm crazy for drinking my smoothies and even my husband is complaining because I'd rather drink the smoothie than eat the SO-bad-for-you sloppy joes and macaroni & cheese that I made him for dinner.

Thanks for taking the time to tell people the TRUTH about food, SAD and the science behind WHY we need to change our diets.  If you ever wonder if what you're doing is making a difference, it is.  :)

Sincerely,
Rebecca B.
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