DIY Seed Sprouting Guide [Updated]

Updated 1/12/23

This DIY seed sprouting guide will give you the information you need to create your own home-grown superfoods. Broccoli sprouts are the miraculous brain food you should be incorporating into your diet (read here to find out why). They can also help with digestion, gut restoration and malnutrition amongst so many other conditions. To get the freshest, most economical and ecological sprouting experience, sprout your seeds yourself!

What You Need for Sprouting:

• Glass jar

• Soup bowl 

• Lid that allows drainage:

  • Cheese cloth and rubber band 

  • Plastic lids made for sprouting (co-op)

  • Stainless steel lids made for sprouting (True Leaf)

  • OR stainless steel trays used for sprouting (this is what I use- and it’s made my sprouting even easier)

• Organic Seeds:

  • Sold in small bags (co-op)

  • Sold in bulk-food departments at most grocery stores

  • Sold bulk online (True Leaf, Johnny’s Selected Seeds)

  • Try broccoli seeds! (You can also sprout any other seeds, nuts, beans, or grains…)

IMPORTANT: Use seeds that are designed for sprouting. They are better quality than seeds for the garden. You will save A LOT of $$$ by buying a higher volume and sharing with your purchase group. You can store the seeds in the freezer.

• Water: filtered water is ideal for the soaking stage. The chlorine in town water may impact the growth rate.

How to Sprout Seeds:

Step One: Soak Overnight (8-12 hours)

1. Put 1-2 tablespoons of seeds in a jar

2. Fill jar with water a few inches over the seeds (or use the sprouting trays)

3. Screw on the draining lid

4. Set in a dark corner or cover with a dark towel

5. Let seeds soak 8-12 hours

Step Two: Drain, Rinse, Repeat (4-5 days)

1. Drain the soaking water and rinse the seeds with fresh water 

2. Place the jar upside down at an angle in the soup bowl (so that the water can drain out)

3. Store them in a dark corner (covering them with a towel may restrict too much air flow 

4. Rinse every morning and every night for 4-5 days or until satisfied with the length 

5. Let them sit in sunlight to green up a bit

Step Three: EAT sprouts daily!

1. Make sure the sprouts are as dry as possible (to prevent food spoilage) 

2. Store the sprouts in your fridge

3. Eat the sprouts within 4 days 

4. Or freeze your sprouts to add to smoothies! 

Food Ideas: Eats sprouts on sandwiches, soups, pizzas, rice bowls, tacos, smoothies, or as a snack!

Watch video to see nutritionist Tom Malterre’s home demo!

Common challenges with sprouting seeds at home...

The rinsing twice a day is the biggest challenge to get used to. Sprouting is easy and safe.

It is very rare to have a problem with infection in homegrown sprouts. IF something has gone wrong- you will know due to an unpleasant odor or shriveled-looking sprouts.

Watch out for common mis-haps! 

• Don’t eat sprouts that stink. If you soaked the seeds to long or waited too long to rinse- throw them out and start again.

• Use soap and hot water to clean jars before starting the seed soak. 

• Rinse sprouts at least 2x a day: if your kitchen is warm, even one skipped rinse can cause your sprouts to stink- compost them!

• Use fewer or higher quality seeds: if your seeds are too crowded or if you’ve got seeds that have poor germination (duds)- the water around the seeds can get stagnant and spoil the whole deal. 
  (see supplies)

Learn why broccoli sprouts are the miraculous brain food!