Sprouting 101: Beth’s Step-by-Step Guide for Sprouting Beans

Sprouting Beans 101: Beth's Tips from Shiloh Farms

Shiloh Farms customer service representative Beth loves talking with our customers and, over the years, she has answered a lot of your questions about our products and brands (that’s why we call her our resident Shiloh Farms expert!) But, it is a 2-way street and she has learned a lot from you, too. A recent interaction with two of our loyal customers inspired Beth to try sprouting beans for the first time. Here’s her account and tips for trying this out at home:

“These are the sprouting directions I received from longtime Shiloh Farms customers, Bill and Gini Woodworth of Michigan.

Every few months, Bill calls in to place an order, which always includes a few pouches of the Shiloh Farms Organic Mung Beans. Now, before I started working at Shiloh Farms, I hadn’t really heard about Mung Beans (apart from Chinese dessert menus) and didn’t know much about them. While I’ve since done a little research, I am still interested in how our customers use them and, on his last order, I asked Bill about what he does with his mung beans. He and his wife, Gini, gave me very detailed instructions for sprouting them. They said it was easy, and really, it didn’t sound hard – but who has time to do this?

I was intrigued. I took home a sample packet of mung beans, borrowed one of my mom’s old mason jars she had used for canning, and put cheesecloth on my shopping list. It took me a couple of weeks to get my act together and make the special trip to the local dry good store for cheesecloth, but I finally had everything I need to start sprouting the mung beans. I started the sprouting process and it really was as easy as Bill and Gini had promised – in no time at all, I had a jar full of sprouts! I was very impressed with myself, but now what? What do I do with these fantastic little sprouts?

I added them to my salad of fresh greens and they were yummy! I think they would be a tasty addition to a sandwich as well, and I would like to try making them into a veggie burger or some kind of stir fry. Gini also told me that if I couldn’t eat them all right away, they freeze really well.


Bill and Gini’s Sprouting Instructions:

Need:

1 pouch of Shiloh Farms Organic Mung Beans
1 large mason jar (I used a quart jar, but probably should have used a larger size.)
1 canning ring
cheesecloth – choose a medium to loose weave (I chose the tightest weave and then had trouble pouring off the rinse water.)

Directions:

  • Sort and rinse the mung beans. Bill recommended starting with ¼ cup of mung beans.
  • Soak the beans overnight. Place the beans in the mason jar with just enough water to cover them. Cover the opening of the jar with cheesecloth, and screw the jar ring on to secure.
  • In the morning, pour the water out the jar. Do not remove the cheesecloth – pour the water off through it. Extra Tip: Don’t get rid of the soaking water! Since it contains all the nutrients from the mung beans, Gini will use the soaking water to water her house plants!
  • Rinse the beans. Through the cheesecloth, add fresh water to the beans. Give them a gentle swirl and then pour the water off again.
  • Store in a dark cupboard to start sprouting! Gini advised laying the jar on its side to give the beans a little more room to sprout, which is a great idea! My jar filled up with little sprouts quickly; this is a good way to let the sprouts have room to grow!
  • The next day, repeat steps 4-5.
  • By Day 3, you should have little sprouts growing! Keep repeating steps 4-5 until the sprouts reach the desired length. Bill doesn’t let his sprouts grow longer than an inch.

Storage: Make sure the sprouts are completely dry before storing in an airtight container. They should keep in the refrigerator for up to a week. Gini also added that if she doesn’t think she will eat all the sprouts in one week, she will store them in the freezer until she is ready to use them.


Thanks to Bill and Gini for their inspiration! I am now happily adding bean sprouts to my salads and am excited to find other recipes to try – especially a really good veggie burger. Any other tips or ideas for how to use bean sprouts?”

Have a tip or technique you would like to share with us? Contact Beth at (800) 362-6832 or info@shilohfarms.com!

POP It!

Popcorn and other popped grains can be very healthy – unless butter and salt drown all the beneficial nutrients out.  Popped corn and grains offer tons of fiber, antioxidants and B-vitamins, and a cup of popped corn is only 31 calories!  We love popping corn and sorghum best.   So take popcorn back as a healthy snack and try some of these creative ideas for flavoring and toppings.

Pop It

  1. Extra Virgin Coconut Oil: This cholesterol-free alternative contains fats that help you metabolize other fats more effectively and help your body fight viruses and bacteria.  Try cooking one tablespoon of popcorn in two teaspoons of coconut oil.
  2. Himalayan Pink Salt has a multitude of nutritional benefits that aren’t found in regular table salt or sea salt.  Himalayan Pink Salt is loaded with essential minerals and trace elements that help balance electrolytes, support proper nutrient absorption, eliminate toxins, balances the body’s pH, normalize blood pressure, and increase circulation and conductivity.
  3. Kettle” Corn: Substitute white sugar with Organic Date Sugar. Date sugar isn’t really a sugar at all-it’s made from ground, dehydrated dates so it contains all the vitamins, minerals and fiber found in the date fruit. To use this type of sugar to flavor popped grains, heat oil and add one to two teaspoons of sugar for each tablespoon of corn or grains you will add.  Let the sugar melt before adding kernels. Shake the pot around to coat all each piece.
  4. Spice it up! Try adding crushed coriander and a pinch of cayenne. This will make your popped corn or grains so flavorful, you definitely won’t need salt!
  5. It’s so cheesy! Add popped corn or grains to a zip-lock bag and coat with nutritional yeast – it tastes cheesy and salty and it contains B-vitamins and essential amino acids.  You can also add cumin and cayenne to spice up the flavor.

The healthy-topping possibilities are endless, so let these few ideas kick-start your flavor creations! Do you have any unique popcorn toppings?

Recipe Reference: http://bit.ly/105DkPN

Weeknight Meals: One-Bowl Dinners

As May comes to a close and we move into the summer month of June, the garden is in full bloom again and the weather is becoming warmer with each day.  Along with more pleasant temperatures and prettier surroundings comes fresher food.  For dinner tonight, try adding some local in-season produce with pantry staples like nuts, beans and grains for a nutrient-packed, healthy, wholesome meal.

There is an easy way to get fiber, protein and vitamins in a single meal if to use our easy all-purpose recipe for one-bowl meals.

1) Start with your favorite grain: Great options include rice, oats, quinoa or couscous.

Grains

2) Add a protein:  You can choose any kind of protein you want, whether it be legumes, like lentils, lima beans or adzuki beans or meats like beef, chicken or pork–protein is an important component of a meal.  However you choose, remember protein helps you stay more full, longer.

Proteins

3) Add fresh ingredients:  Add fresh seasonal produce:  Brussels sprouts, carrots, cauliflower, onions, mushrooms and spinach, are a few veggies that are in season now.  An easy and healthy way to cook Brussels sprouts, carrots and cauliflower is to roast them in the oven with a little olive oil and spices.

Veg

4) Enjoy!  Layered dinner bowls have limitless options! They can be packed with nutrients, easy to make and offer a great lunch option the next day.  Remember, be creative and try different combinations!