Some of us have big (or small) beautiful vegetable gardens. But did you know that you can grow green, crunchy food year round in your home? A few cups of sprouts can be produced with minimal effort in just a few days at a cost of a few pennies!
Major organizations including the National Institutes of Health, American Cancer Society and Johns Hopkins University have reinforced the benefits of sprouts in prevention and treatment of life-threatening diseases. They are conducting ongoing studies that explore various sprout varieties for their nutritional properties and to validate health claims. These tiny foods pack high levels of powerful phytochemicals that help to restore optimal health-and they’re so simple to grow!
All it involves is:
A 500 mL jar
sprouting seeds, beans or grains!
Seeds have historically been sprouted for several reasons. It improves digestibility, releases nutrients and removes anti-nutrients to enhance bioavailability of certain minerals like zinc, iron and calcium. By soaking seeds in warm water, they are tricked into thinking that conditions are right for germination and they will start to grow. Sprouting neutralizes enzyme inhibitors and the sugars responsible for fermentation and intestinal gas production. So people who complain of GI distress after eating cooked grains/legumes may tolerate the sprouted varieties. Those seeds contain all of the vital fats, vitamins and minerals necessary to grow a plant to maturity, all packed into one delicious little package. Plus, once the cotyledons of the seeds turn green, you have the added antioxidant benefit of chlorophyll in every bite!
The basic process is this:
Soak seeds overnight (about 8 hours) in water. Place cheesecloth over the opening and secure with an elastic band.
Rinse seeds 2 times daily (morning and night while you’re at your kitchen sink), and allow them to drain via sprouting jar or in tilted bowl. You want the inverted jar to be tilted at least 60 degrees (nearly completely upright) to ensure no water sits in the jar.
Sprouts will be ready in 2 to 4 days, when sprout is ¼ inch and green leaves form.
Dry completely, and store in fridge for about 3 days.
Now this is important- seeds need to be rinsed and well aerated. If you neglect your sprouts for a couple days and they start to turn pink don’t eat them. This indicates that bad bacteria have started to take over your sprouts, and consuming them will do you harm. Also, raw kidney beans are never to be consumed. Ever. It can be deadly!
I make up a ‘garden mix’ that contains alfalfa, china rose (radish), broccoli, clover and mung beans (2 Tbsp seeds to a jar) and use these sprouts to enhance my salads, sandwiches and smoothies. Bean sprouts (1/2 cup per jar) can also be grown on their own to use in stirfrys. Buckwheat (2/3 cup per jar) can be sprouted easily and is great in recipes where you’d use oatmeal.
Sprouting seeds and beans should be bought local and organic whenever possible to ensure best quality. Speerville makes a seed mix that can be purchased on their website and at some stores. Georgia Barnwell of Cuisine for Life also sells sprouting seeds and other bulk offerings (including many of my fav superfoods!) If this is something you’d like to try but want to learn more first, please don’t hesitate to contact me with questions. I also have a great sprouting chart with the amounts, yields and time to harvest of a variety of sproutables that I’d love to share with you!
In health, Ariel Richards, R.H.N.
Thanks so much for your attention to this newsletter. There's so much you could be doing with these 5 minutes and I really appreciate you spending them with me. I wanted to update you on how I am going to be supporting you moving forward and how you can best use the resources and information I have available to you. I have overhauled my entire coaching model to provide more consistent availability, closer contact and more community- it is a passion project which I am super excited about! Moving forward I am going to be sending out an email each month containing tricks and tips for best holistic health and wellness as well celebrating those who are making progress in our Inner Circle Membership.
This had been bothering me for a long time. How can I (an open hearted, goofy introvert) have personal connection with my amazing clients without hitting a social wall each day? I absolutely adored the deep conversations I would have with clients and the breakthroughs they could achieve, but we found that their progress stagnated in the time between meetings, which was frustrating to both of us. I could also only connect with a dozen clients at a time, which meant I had to say 'no' to helping many people (which I absolutely hated doing!)
So, I finally nailed down a group membership structure which I believe is going to work for all of us! You choose your level of content and connection, and I get to be available to more of you on an ongoing basis. My favourite part? I get to connect more of you, some of my favourite humans, into close circles in which we can share and support each other in achieving our wellness goals and living the lives we were destined for. Empaths of the world unite!
These memberships provide the structure you need and the support you desire at prices you can afford. Join us today!
How to Stop a Sugar Bender
Keep Shining Bright and Making Progress!
This month I would love to have you help me celebrate my dear client Julie. Julie told me she had spent over two decades and thousands of dollars trying to heal her gut. She had tried every book, class, holistic program and supplement and had multiple doctors visits and medical procedures to try to fix the problem. I met her while she was participating in the WILDFIT® 90 Day Challenge.
We have spent six weeks together so far, and in that time she has achieved so much! She started honouring her empathetic and highly sensitive qualities in new ways. She started a daily journaling practice. She started setting boundaries for herself AND she has defeated her Sugar Monster! She has also shed lots of pounds and inches, but said that is not even a big deal anymore because now her goal is being healthy, rather than being thin. Together we found the answers to why everything else hadn't worked, and what she really needed to make lasting progress. She is EMPOWERED and UNSTOPPABLE! In her words she says: My very favorite thing (about working with me) is that she is helping me see and more importantly embrace the most amazing part of myself. As scary as that can be, she does it in a way that makes me feel excited and anxious to keep moving forward full steam ahead! So proud of you Jules!
Refresh, Renew, Release.
CALLING ALL WILDTHINGS! If you are a WILDFIT® Grad and are looking for an opportunity to move back into a season of Spring soon with a group- here it is!
I am so excited to combine what we love about our 4 week program with a little extra spice to ensure you get into your fat burning zone and achieve the results you are after- all while feeling the best you can.
I am also including more mind, body and spiritual aspects, practices and rituals to stimulate detox and release within the deeper layers of ourselves, without having to ever talk about it! It is going to be in a new format so that we can chat and share over Whatsapp in real time, PLUS you will receive notifications, reminders, inspiration and more direct from me in your personal app! Are you joining us?
Learn more here.
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