Even if you don’t have a garden anyone can grow nutritious food indoors in their own kitchen.
Sprouting seeds is a simple and easy way to cultivate small plants such as mustard and cress which will be ready to eat in just 7 days. The seeds can be grown on a large dinner plate lined with a circle of cloth such as flannel, flannelette or old, but clean towelling. Garden cress, as it is generally known, is genetically related to watercress and mustard, sharing the same peppery, tangy flavour and aroma.
Consumed raw, garden cress is an excellent source of folic acid, vitamins C and K, dietary fibre, iron, calcium, protein, vitamin A, folate(1) and vitamin E. Cress has high levels of manganese as well as moderate traces of potassium and magnesium. The seeds of garden cress are also highly nutritious as they contain ascorbic acid, tocopherol(2), folic acid, calcium, linoleic(3) fatty acids, iron, beta-carotene and arachidic(4). In addition there are antioxidants present that help to prevent free radicals from damaging the body cells thus offering protection from cancerous growths.
The seeds for sprouting can be bought in packets from any gardening shop or health food store.
Consumed raw, garden cress is an excellent source of folic acid, vitamins C and K, dietary fibre, iron, calcium, protein, vitamin A, folate(1) and vitamin E. Cress has high levels of manganese as well as moderate traces of potassium and magnesium. The seeds of garden cress are also highly nutritious as they contain ascorbic acid, tocopherol(2), folic acid, calcium, linoleic(3) fatty acids, iron, beta-carotene and arachidic(4). In addition there are antioxidants present that help to prevent free radicals from damaging the body cells thus offering protection from cancerous growths.
The seeds for sprouting can be bought in packets from any gardening shop or health food store.
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Cut a circle of flannelette to fit a large dinner plate. Moisten well with clean water. Scatter the cress seeds fairly thickly over half the surface according to the instructions on the packet. The other half will be used 2 days later for the mustard which grows more quickly than the cress. Cover loosely with greaseproof paper and set in a light place away from direct heat. Make sure that the flannelette does not dry out and remains damp at all times. |
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After 2 days scatter the mustard seeds on the other half of the flannelette and replace the cover until the cress seeds are about ¾ inch (20 mm) high, then remove the cover and leave to grow. |
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In just one week the mustard and cress will have grown roughly to the same height and is now ready for harvesting. (See picture) With a pair of culinary scissors cut small amounts of the sprouts and add them to a salad or include them in sandwiches. They can also be used as a garnish or in soupa |
Sprouting seeds can be great fun for children to grow on a bedroom window sill, so long as they take care never to let the sprouts become too dry.
Other seeds can be sprouted successfully such as alfalfa and beans but make sure they are bought specifically for sprouting, as seeds for planting in the garden have often been treated with chemicals.
(1) Folate is a B-vitamin that is naturally present in many foods. It is needed to make DNA and other genetic material as well as helping the body's cells to divide.
(2) Tocopherol has antioxidant properties which are important in the stabilization of cell membranes.
(3) Linoleic acid is a polyunsaturated omega-6 fatty acid that belongs to one of the two families of essential fatty acids, which means that the human body cannot synthesize it from other food components.
(4) Arachidonic acid is a polyunsaturated fatty acid. It is important if there is a deficiency in linoleic acid or if there is an inability to convert linoleic acid to arachidonic acid, which is required by most mammals.
Other seeds can be sprouted successfully such as alfalfa and beans but make sure they are bought specifically for sprouting, as seeds for planting in the garden have often been treated with chemicals.
(1) Folate is a B-vitamin that is naturally present in many foods. It is needed to make DNA and other genetic material as well as helping the body's cells to divide.
(2) Tocopherol has antioxidant properties which are important in the stabilization of cell membranes.
(3) Linoleic acid is a polyunsaturated omega-6 fatty acid that belongs to one of the two families of essential fatty acids, which means that the human body cannot synthesize it from other food components.
(4) Arachidonic acid is a polyunsaturated fatty acid. It is important if there is a deficiency in linoleic acid or if there is an inability to convert linoleic acid to arachidonic acid, which is required by most mammals.