12 Steps to Whole Foods

Sprouting and Dehydrating
Additionally, I suggest you have three types of sprouts in your fridge at all times, to use in these ways:
• Sprout an alfalfa/clover mix, and add a large spoonful to your granola or oatmeal every morning. Also
notice that you can put 2 Tbsp. in many of the salad dressing recipes in Chapter 3. Alfalfa is one of the
best natural sources of vitamin K. This nutrient helps blood to clot by moving calcium into proteins that
form a microscopic net to capture red blood cells. Vitamin K likewise helps bones to knit by working
with vitamin D to build good bones. Your body can’t use calcium without it. Alfalfa not only helps keep
calcium in bones, but it also helps keep calcium out of the linings of arteries.
• Sprout sunflower seeds, which have a mild flavor and most people like, and add a spoonful of these to
your granola or other cereal every morning.
• Sprout savory, heavier seeds such as broccoli seeds and mung beans—add ¼ - ½ C to a dinner salad or
sandwich. The only thing more nutritious than broccoli is a sprouted broccoli seed!
Other Sproutable Foods
Beans: kidney, lima, black, soy, adzuki—ready in 3 days
Buckwheat: ready in 2 days
Grains: wheat, rye, oats, spelt, Kamut, barley—ready in 3-4 days (rinse very well and be careful to
avoid standing water in the grains)
Legumes: lentils—ready in 3-4 days
Nuts: pecans, walnuts—ready in 1 day
Quinoa: ready in 1-2 days
Seeds: sunflower, pumpkin, melon, sesame—ready in 2-3 days
Small seeds: chia, onion, radish, clover, flax, cress, fenugreek, coriander, carrot—ready in 2 days
204 12 Steps to Whole Foods
© Copyright Robyn Openshaw