Sprouted seeds (alfalfa, clover, sunflower) make a nice topper to sandwiches and salads. Bean sprouts (mung, lentil, garbanzo) complement stir-fries. And ground sprouted grains (wheat berry, rye) boost nutrients in homemade veggie burgers or casseroles.

  1. Place 2 tablespoons of high-germination sprouting seeds or ½ cup of legumes or grains in a clean, quart-size jar; cover with three times as much water. Cover the top with cheesecloth or a nylon mesh screen and secure it with a rubber band. Soak overnight.

  2. Drain water. Uncover, and rinse seeds with lukewarm water; replace cover and strain again. To encourage drainage, let jar rest in a dark, warm (about 70 degrees) location. Seeds should be moist, not wet.

  3. Rinse and drain two to three times a day. In a couple of days, seeds will sprout from bottom of jar. Turn the jar gently to avoid breaking tender sprouts (which then die and spoil the batch).

  4. Harvest sprouts on day three (grains) to five (seeds). To remove shed hulls, place the sprouts in a bowl and run cool water over them. Most of the hulls will either float to the top or sink to the bottom. Drain and enjoy. Sprouts will keep in the fridge for about a week if rinsed daily.