Lina Wallentinson - Sprouts, shoots & microgreens: tiny plants to grow and eat in your kitchen

Copyright 2017 by Lina Walletinson

Translation copyright 2018 by Skyhorse Publishing

Originally published in Sweden as Groddar skott och mikrogront by Bonnier Fakta, 2016

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Library of Congress Cataloging-in-Publication Data is available on file.

Cover design by Mona Lin

Cover photo credit Lennart Weibull

Print ISBN: 978-1-5107-3055-7

Ebook ISBN: 978-1-5107-3057-1

Printed in China

CONTENTS

GROWING FOR THE IMPATIENT

A t the grocery store, were typically drawn to the colorful displays of fresh fruits and vegetables. Spicy radishes, shiny apples, and sunny lemons all brazenly clamor for our attention.

Meanwhile, we easily miss the shelves where the dried lentils, beans, and peas can be found. Now and again well grab a packet of red lentils for a quick soup, but what are those dried khaki mung beans and yellow peas good for?

At first, that was my thought when, in my capacity as food writer, I was asked to come up with an article about beans and peas. This meant I would have to hang around those shelves a little longer. Somewhat half-heartedly, I picked up, prodded, and looked over the labels of the packets, their contents ranging in color from dull brown and yellow to mild green and muted orange.

Gradually, as I learned more about legumes, it dawned on me that there was actually more life here than in the vegetable aisle, even though this life was dormant; hundreds of small seeds within these packets were just waiting to start sprouting. I began to grow sprouts and shoots as often as I could. Some shot up but tasted only okay, while others didnt want to go along with my plan at all. However, most of them turned into tasty sprouts and crisp shoots with surprising ease.

That bag of mung beans took on a whole new level of significance. These are the kings of all sprouts: they always produce a reliable harvest, and in four days or so become hearty bunches of crisp sprouts ready to be tossed into the nearest pad thai or other stir-fry. And dried peaslike ugly ducklings, these bashful soup peas grow into the citys most elegant shoots within a short couple of weeks. And lets not forget about lentils, which will grow into a tasty tangle after only two or three days.

Once you notice there is indeed life on the store shelf stocked with dried legumes, youll discover more varieties. Take buckwheat, for example; while dry as dust, it only needs a bit of love and plenty of water to quickly soften into nice, triangular-shaped seeds with a timid little mini-sprout, at which point its ready to perk up any salad or enhance a smoothie. Sunflower seeds, too, react without much prompting: you can almost see the sprouts begin to grow the moment they connect to water.

Ive never really tended a garden, even though I have one. Everything happens so slowly. Ive just never been interested in waiting several weekssometimes monthswithout any guarantee that things will come up.

However, sprouts and shoots are quick and prolific, and become instant food! Theyre an impatient growers dream!

INTRODUCTION

HOMEGROWN IN A FLASH

S prouts, shoots, and microgreens. They all start out as a small, dry grain. And when placed in water, they all begin to grow. Within a few days, crisp tails emerge and the sprouts are ready to be munched on.

If the sprouts are left to keep growing, theyll turn into green shoots. Unlike sprouts, which are eaten whole, the shoots are snipped offyou only consume the stalk and the leaves. The seed and the root have already done their bit, so to speak. Microgreens is a word that is becoming more and more familiar to us, and it simply designates the shoots from a seed.

Any seed can be sprouted, since that is a seeds inherent purpose. For this book, Ive chosen seeds I believe produce the best-tasting sprouts and shoots and are easy to work with. Ive also tried to ensure theyre easy to get, preferably those used for food and available at any well-stocked grocery store. As for shoots, I couldnt resist including a few that can only be, for the most part, purchased online. Theyre definitely worth it, thoughthey taste so good! (They have a great peppery flavor thats almost addictive.)

Some seeds are developed specifically for growing into sprouts and shoots. Youll usually find information on their germination rate on the package, and the average rate of seed germination is given as a percentage. Germination should exceed 90 percent. As for seeds bought at grocery stores, such as lentils, peas, and buckwheat, the rate of germination will vary, but in my experience, its usually satisfactory. Be sure to check that the seeds you buy are viable, i.e., that theyre not past their sell-by dates. Choose young seeds over older ones, because while dry seeds typically keep longer overall, germination rates do diminish with time. If the seeds are stored in a place thats too warm, their germination rate will also be negatively affected. Since its difficult to know at what temperature seeds have been stored, its always prudent to select younger seeds.

Theres no difference in germination rates between organic seeds and those that are grown conventionally. Opting for one over the other is a matter of personal preference.

Sprouts and shoots are smart and healthy foods. Eating them is better for you than just eating the seeds. A lot happens during the growth. The dry seed shields itself in a lot of ways from getting eaten before it has a chance to sprout. It holds on to its vital minerals and proteins with all its strength. Once it starts growing, however, frantic activity ensues. The future sprout shifts its attention away from protecting itself and throws itself into the growth process instead. As the sprouts defenses weaken, its nutrients become more available to us. Several vitamins and fibers also increase in quantityits impressive and almost magical that a seed containing no vitamin C whatsoever suddenly has quite a lot of it after a few days sprouting.