How Many Sprouts Should I Grow?

As the Greenhouse Manager I am often asked this question from guests who would like to remain on the Hippocrates program once they return home. The answer depends largely on what the rest of your diet looks like. For optimal health, I would recommend that you strive to make your diet 50% sprouts and 50% vegetables. If you do not have a specific health challenge that you would like to address, you can make your diet 50% sprouts, 35% vegetables, and up to 15% fruit (as an option.) If you eat this way the average person will need about four cups of sprouts per day. That is, two cups for lunch and two cups for dinner.

I recommend that you grow a variety of different sprouts. Every sprout mines different nutrients as it grows. By having a variety of different sprouts in your diet you will have a complete balanced nutritional profile. One tablespoon each of perhaps, eight to ten different sprouts will add up to about two cups.

Some types of sprouts are grown just for eating and some for juicing and some for both. Sprouts for eating include adzuki, mung beans, lentils, fenugreek, garbanzo, alfalfa, clover, broccoli, radish, onion, beet, garlic, cabbage, and buckwheat. Sprouts for juicing and eating include sunflower and pea. Wheatgrass is grown only for juicing. This is because humans do not have the digestive enzymes necessary to liquefy the strong blades of grass.

Eating 

For eating, you will want to grow enough sprouts to produce about four cups of sprouts per day (for the average person.) The chart below will outline the suggested growing schedule for 10 different sprouts for eating:

Sprout
Start Soaking Seeds(Dry Volume)
New Crop Frequency
Time to Harvest
Finished Sprout Yield(Sprouted Volume)

Adzuki
½ cup
once every three days
3 days
2 cups
                   

Mung beans
½ cup
once every three days
    
3 days
2 cups
               

Green lentils
    
½ cup
once every three days
3 days
2 cups
                

Red lentils
½ cup
once every three days
3 days
2 cups
            

Fenugreek
½ cup
once every three days
3 days
2 cups
         

Alfalfa
2 Tablespoons
once every three days
7 days
2 cups
                  

Broccoli
2 Tablespoons
once every three days
7 days
2 cups
            

Radish
2 Tablespoons
once every three days
7 days
2 cups
              

Sunflower
1 cup
once every seven days
12 days
one 10” X 10” tray

Pea Shoots
1 cup
once every seven days
   
7 days
one 10” X 10” tray

Juicing

For juicing, you will want to grow enough sprouts to produce 2-two ounce shots of wheatgrass juice every day and 2-sixteen ounce green drinks every day (per person.) The chart below will outline the suggested growing schedule for 3 different sprouts for juicing. This is in addition to the sprouts that you are growing for eating:

Sprout
Start Soaking Seeds(Dry Volume)
New Crop Frequency
Time to Harvest
Finished Sprout Yield(Sprouted Volume)

Wheatgrass
1 cup
once every two days
7 days
one 10” X 10” tray
     

Sunflower
1 cup
once every two days
12 days
one 10” X 10” tray
   

Pea Shoots
1 cup
once every two days
7 days
one 10” X 10” tray
     

Supplies

It only takes about two square feet of kitchen countertop space to grow five pounds of food every week in the form of sprouts when growing in Mason jars. You will need 16 Mason jars all lined up in a drain pan on the kitchen counter or on a bamboo dish drying rack with each one growing a different type of sprout. In order to maintain this program you will need the following supplies (per person):

  • 16 – Mason jars with sprout lids (or EasySprouters)
  • 3 – 16” X 22” Tupperware lids (to use as drain pans)
  • 2 – Hydrosol racks (small)
  • 20 – 10” X 10” trays
  • Adzuki bean seeds (2.5 pounds per month)
  • Mung bean seeds (2.5 pounds per month)
  • Green lentil seeds (2.5 pounds per month)
  • Red lentil seeds (2.5 pounds per month)
  • Fenugreek seeds (2.5 pounds per month)
  • Alfalfa seeds (12 ounces per month)
  • Broccoli seeds (12 ounces per month)
  • Radish seeds (12 ounces per month)
  • Wheatgrass seeds (5 pounds per month)
  • Pea shoot seeds (6 pounds per month)
  • Sunflower seeds (4.5 pounds per month)

 Article by Brian Hetrich Greenhouse Manager 

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