Growing Your Own Sprouts

Sprouts are an absolute favourite of mine. My favourite sandwich as a child was wholemeal bread with butter, tomato, black pepper and alfalfa sprouts.

As well as tasting delicious, sprouts have many health benefits including:

  • High in vitamins and minerals. They generally contain high levels of folate, magnesium, phosphorus, and vitamin K. In fact, they have higher amounts of these nutrients than fully-grown versions of the same plants.1
  • Can help hormonal balance. Brassica sprouts (broccoli, kale and Brussels sprouts) in particular can help to have a balancing effect on hormones by improving the way the liver processes our hormones by promoting phase II detoxification.2
  • Help our liver to stay happy by promoting phase II detox. 2
  • Extra veggies. A diet rich in vegetables is shown to result in lower blood pressure, a reduced risk of heart disease, stroke, reduced risk of digestive problems and some cancers. You’ll even experience an improved blood glucose response that can help keep appetite in check.

You can easily grow all kinds of different sprouts at home in your kitchen. All you need is a jar, seeds, some cheese cloth/sprouting mesh and an elastic band.


  1. Get a clean jar and add 2 tablespoons of your chosen seeds. Rinse well, then cover seeds with about an inch (about 2.5 cm) of water. Cover with cheese cloth secured by elastic band or sprout mesh and leave to sit overnight.
  2. In the morning tip off the water through the cheese cloth.
  3. Rinse the seeds and tip off excess water. Place the jar upside down on a 50-70 degree angle.
  4. Repeat 2 x per day
  5. Do this for 3-4 days and then enjoy!

Store in the fridge and add to soups, smoothies, salads and tomato sandwiches!

You can source seeds online or from your local nursery or Bunnings. Sprouting mesh lids can be sourced on eBay.


[1] webMD
[2]  Kensler TW, Chen JG, Egner PA, Fahey JW, Jacobson LP, Stephenson KK, et al. Effects of glucosinolate-rich broccoli sprouts on urinary levels of aflatoxin-DNA adducts and phenanthrene tetraols in a randomised clinical trial in He Zuo township, Qidong, People’s Republic of China. Cancer Epidemiol Biomarkers Prev. 2005 Nov:14(11 Pt 1):2605-13. PubMed PMID: 16284385.
Feature Image: NoDerog / Getty Images