Living food

Growing Your Own Living Sprouts part 1

"What is planted in each persons soul, will sprout" -Rumi

One of natures superb gifts is the availability of live food, so in the raw food kitchen, we teach that its always best to soak or activate your nuts and seeds before eating them. Soaking your seeds releases their enzyme inhibitors and activates the growing process, which means that they are alive, (actively growing) food, it is essentially a baby plant which is bursting forth with new life; and this also makes them easier for most people to digest. 

Sprouts which are actively growing are at their most nutrient rich stage in the growing process, they are a living super food and their healing potential is phenomenal. Sprouts contain a high level of nutrients and enzymes, which make them easy to assimilate by the body. 

  • "The greatest enzyme activity is from germination up to 7 days and is 100 times greater than the enzyme content of fruits or vegetables which helps to replenish our own body’s reserve of enzymes." -HHI

Additionally, as a sprout the concentration of proteins, vitamins, minerals, enzymes, RNA & DNA is greater than at any other point in that plant’s development, plus

  • Its carbohydrates become easier to assimilate as the starches are changed to simple sugars.
  • Its fats are changed to fatty acids which are an easily digested soluble compound.
  • Its complex protein is converted into simple amino acids, which essentially means that it is “predigested”.
  • Vitamin production is increased three to twelve times more.
  • Minerals are chelated, a natural state where they are chemically bonded to amino acids and easily assimilated by the body.
  • It has delicate cell walls so it can release nourishment easily.
  • It contains photochemical, which are plant compounds that protect against disease.
  • It contains highly active antioxidants that prevent DNA destruction and the effects of aging.
  • It contains both increased fiber (up to 300%) and water.


Believe it or not, growing sprouts is super easy and you can grow them right in your own kitchen. The availability of right temperature, humidity, ventilation and lighting, all close to a water source make it a great location, plus it doesn't require heaps of space. A windowsill, drainer or stackable shelf space can work just fine.  

Ensure that your seeds are from a good source, 100% organic seeds, distributed for the purpose of sprouting. Before starting, you should keep your seeds stored at room temperature in an air tight container until you're ready to sprout them.

Sprouting beans and legumes
The great thing about sprouting grains and legumes means that they don't require soil, making it an even easier process. Sprouted Beans and Legumes will increase in size and weight 2 to 3 times. This means ½ cup dry seeds will yield 1.5 cup of sprouts. It's an easy 5 step process, which you can rotate to ensure you always have one of natures richest foods available in your kitchen. All of these varieties make a great addition to any salad.

Easy beans and legumes to sprout:

  • Adzuki Beans (soak for 12 hours)
  • Whole Red Lentils (soak for 8 hours)
  • Whole Green Lentils (soak for 8 hours)
  • French Lentils (soak for 8 hours)
  • Fenugreek (soak for 6 hours)
  • Mung Beans (soak for 8 hours)
  • Garbanzo Beans/Chick Peas (soak for 12 hours)
  • Green Peas (soak for 8 hours)

Mung, Lentil. & Adzuki sprouts — contain soluble fiber and help lower cholesterol by clearing out dangerous LDL cholesterol in the blood. They also help regulate insulin and thus blood sugar.

Sprouting Supplies and equipment for beans and legumes:
-Seeds. 
-An 'Easy Sprouter', or other sprouting vessels like glass or plastic jars and sprouting lids
-Drain pan

You can start off with ½ cup of each and adjust quantities as necessary. 

Step 1: Put 1 cup of beans in a soaking vessel. Fill with 3 times the amount of water. Stir to eliminate air bubbles. Leave to stand, away from direct sunlight, for between 6-12 hours depending on which bean or legume you have chosen.

Step 2: Once the 8 to 12 hour mark has been reached, it is time to drain your. Pour out the contents of the soaking vessel into a small hole draining colander and rinse the seed with fresh water and allow water to drain away. Return your seeds to the sprouting vessel and position it in the draining position on the drain pan, this allows any excess water to drain away from the seed.

Step 3: This stage is all about rinsing and draining your seeds, this will be performed two to three times per day. Fill or flood your sprouting vessel with water and carefully stir the seeds. Allow seed to soak for a minute or two, then allow water to drain away. Continue this procedure for two to three days until you see that your seeds have stated to sprout (roots popping out).

Step 4: Time to harvest your seeds. Now that the roots have emerged from the seeds, which should be at least as long as the bean itself, you can now prepare your seeds for storage. If another shoot with a leaf begins to emerge, you have sprouted longer than necessary. Sprouted

Step 5:  Store sprouted beans and legumes in a green bag with the air removed. If moisture is present, placing a paper towel in the bag will extend shelf life. Green Bags are impregnated with a natural mineral called “oya” that will absorb the ethylene gasses that are released. If used as directed these will certainly extend the life of your harvest.
Another great option is to use a Food Saver, which comes with a small pump to remove air and gives the ultimate longevity to your sprouts. Place your sprouts in the refrigerator.

Various methods
There are different methods used for sprouting, from soaking in water and draining in jars for beans and legumes (outlined above), to planting in soil in a tray for wheatgrass, pea, sunflower and buckwheat sprouts and other micro greens.

When it comes to seeds like chia and flax which can also be sprouted, they are not soaked first like other seeds and have a slightly different sprouting process.

These methods will be covered separately.

Image by Evergreen

Image by Evergreen

Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here.

© WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now atwww.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions.  

Getting to Grips with Raw Plant-based Clean Eating...

100% Clean, organic and raw plant-based... Join Sistahintheraw's  Love Your Body  Clean Eating

100% Clean, organic and raw plant-based... Join Sistahintheraw's Love Your Body Clean Eating

It’s simple really, imagine a long crisp leaf of iceberg lettuce, filled with a savoury sprouted grain pate, and topped with sliced radishes & cucumber, with a handful of chia sprouts and perhaps a couple of slices of avocado, or maybe your favourite creamy raw dressing! Yes, you’ve got it!

That’s it, there’s no meat, no fish, wheat, gluten, dairy or genetically modified (gmo) food. This is the raw food model of clean eating, it’s about eating green, non-processed, natural, freshly made, organic, plant-based, raw, living, 'real' whole vegan food.

A plant-based diet is one that consists of foods that come from plants. Food in its original, fresh, ripe, raw and unadulterated state contains naturally occurring enzymes which aid in digestion.

For most people on the planet, our first experience of raw living foods was provided through our mother’s milk. The immeasurable health value of breast milk is because it is a “human-specific” pre-digested food, designed especially to nourish our young.

Some groups may want to convince you that raw clean eating is a fad diet, but they probably know very little about it and may be either mis-informed or even uninformed. There are numerous testimonials and scientific studies clearly outlining the benefits to be gained from making the choice for plant-based veganism!

The most important thing to note about eating clean, raw, plant-based vegan food, is that it is a way of life and NOT a diet!

It’s important to know that cooking (heating) denatures food. Lifegiving and healing nutrients are heat sensitive. On average, the cooking process destroys 50% of the minerals and fiber, 75% of the protein and vitamins and 100% of the hormones, oxygen, phytonutrients and enzymes in food. Cooking also renders food toxic by creating free radicals through a process call glycation.

As long as you eat a diverse range of raw plant-based whole foods, you will be able cover most your nutritional bases.

If you have experienced regular bloating, gas, digestive discomfort, constipation, irritability, allergies etc. clean eating can help you with these health symptoms as they have for me.
I have found that in following a clean, raw, plant-based diet, there has been a great improvement with my digestive issues, resulting in my increased energy levels and which has of course contributed to a more positive mind-set. Raw plant-based foods also help to alkalise the body, reduce acidity and have less chance of fermenting in the gut and causing inflammation or other related autoimmune reactions.

The best “nourishment creates strength and the more aware we are of our own nutritional needs, the stronger we will become.

When your are beginning the raw plant-based food lifestyle yo,u may be wondering where your essential nutrients will come from.

Importantly, in order to properly nourish your body, you will need to create meals from scratch, while eliminating inflammatory foods, like refined salt and sugar, alcohol, processed food, bread and canned food. This is a preventative approach to health and wellbeing. Raw plant-based food diets mostly supply more nutrients because they supply some nutrients and proteins very simply and easily. You can eat more raw plant-based foods in a balanced way by following these simple steps (below). In addition, raw plant-based food diets sometimes include a few lightly cooked veggies.

It is essential to eat a richly diverse, clean, raw plant-based diet that include:

  • probiotic foods
  • sea vegetables
  • fermented foods
  • sprouted seed and grains
  • soaked nuts and seeds
  • organic fruit and vegetables
  • cold-pressed juices
  • cold-pressed oils
  • healthy fats
  • herbs and spices

These foods will provide you with most of the essential nutrients your body needs, like protein, calcium, minerals, vitamins and ........... At each meal, plan around a large main salad, a small amount of lightly cooked veggies can also be added if required.

Some time ago, it was believed that vitamin B12 supplements were essential for old people, but new studies have shown that they are essential for every age group. You should therefore add a good quality, non-syntheic vitamin B12 suppliment to your clean eating dietary strategy.

Raw fruits and vegetables can be hard to digest for some people lacking certain enzymes or digestive capabilities and because they’re high fiber diets. If this is the case for you, try adding probiotics and digestive enzymes supplements to your diet to support this process. Essentially, it is also important to thoroughly chew your food before swallowing to support your digestive process more fully.

Simple Tips to Apply at Home
Use these tips to introduce your family to the power of a raw, whole, plant-based food diet:

  • Clean out your kitchen of anything that is in a bottle, can, bag, box, or jar that does not have to be refrigerated. 
  • Read the labels, any food products that have artificial preservatives added, and has a long expiration date should also go, along with any animal products, junk food, processed food, soda, sweets, coffee, cooked food, sweets/candy, biscuits/cookies etc. These are inflammatory foods.
  • Learn how to make delicious raw vegan recipes. You can attend local classes, or you can try out the recipes in Sistahintheraw’s free downloads, on the website or in the Love Your Body Clean Eating programme.
  • Based upon the new raw vegan recipes you like the best and want to practice more, stock up your larder and refrigerator with fresh, whole, ripe, raw, organic produce, nuts, seeds, and herbs.
  • Drink plenty of clean water, along green juice and wheatgrass daily: see my Creating Wellness One Green Juice at a Time blog.
  • Implement proper food combining: Combining foods properly is key for optimal health and aids in digestion. 
  • Share a big, fresh salad as the “main course” of every meal. Learn how to make delicious, healthy homemade salad dressings from my recipe e-books.
  • Learn how to grow your own sprouts at home! It is easy, economical, and fun! Kids love to get involved in sprouting. And, you are feeding yourself and your family the most nutritious food on the planet.

One last point, take your time and don't rush into change, some studies have shown that it can be challenging to maintain lifestyle changes without adapting the foundation needed to make an on-going commitment to them. 

Want to Know More?

Resource and Research:
http://hippocratesinst.org/chlorophyll
http://hippocratesinst.org/gluten-and-inflammation
http://hippocratesinst.org/science/vitamin-b12-supplementation
http://hippocratesinst.org/health-family-and-plant-based-food
http://hippocratesinst.org/5-important-nutrients-for-vegan-athletes-or-anyone
http://hippocratesinst.org/power-nutrients

Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now atwww.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions.