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grow your own food

Learn With Melita: How to Grow Your Own Food


Hola Amigos! Come and grow with me! ¡Ven y crece conmigo!

At Melita’s Table, I believe in creating recipes that include ingredients derived from the earth; ingredients that are as close to their natural state as possible, which means every meal is packed with nutritional benefits. Whole foods are healthy foods that nourish body and mind. 

I’d like to invite you on a journey to explore the seeds, plants, and ingredients that we use at Melita’s Table. I will show you how easy it is to grow your own food and I will give you insight into how ingredients derived from the Earth benefit not only your health, but also the planet.

Grow Food Without Dirt

What if I told you it was possible to grow food on your kitchen counter without getting your hands dirty? Well, it’s possible, and you can do it! You do not need dirt to sprout seeds. Sprouting seeds produces an edible sprout that is packed with nutrition. We will show you how to sprout broccoli seeds in a jar and lentils too!

Health Benefits of Sprouts

Sprouts are meant to be eaten raw. Usually, a week after germination, the sprout will have the highest concentration and bioavailability of nutrients. 

Think about it…

As a sprout pops out of the ground, it’s getting ready to become a plant. That little sprout needs to store a powerhouse of nutrients in order to grow into a full size plant. So, a seed that you sprout on your countertop is a powerhouse of nutrients packed with vitamins and minerals! Sprouts contain (just to name a few):

  • Fiber
  • Vitamin A & K
  • Magnesium
  • Niacin
  • Zinc & Enzymes

Read about the many health benefits linked to eating sprouts, ranging from healthy hair to aiding in digestion.

How to Sprout Lentils

Lentils are one of the easiest legumes to sprout because you don’t need any dirt, just a jar! Sprouting lentils increases the bioavailability of nutrients and makes it easier for the body to absorb the nutrients. Directions on how to sprout broccoli seeds in a jar, too!

  1. Grab a mason jar or sprouter (no dirt needed). This is a fun activity to do with kids because the sprouts grow so quickly! You can purchase a full sprouting kit online or use your own seeds.
  2. Start with ¼ cup of lentils. Or try ⅛ cup of seeds such as alfalfa or broccoli seeds. 
  3. Soak your seeds covered with water overnight.
  4. Drain the water in the morning. It helps to have a mesh top for draining the water, see kit above or purchase separately.
  5. Lay the jar on its side so the seeds cover the length of the jar.
  6. Rinse the seeds daily, draining all of the water each time. 
  7. You should start to see sprouts within a few days. Keep growing until the sprout tails are at least ¼” to ½” long.
  8. Broccoli and alfalfa sprouts can be added to salads and sandwiches. 
  9. Lentil sprouts can be boiled for 5 – 7 minutes to add a bit of softness and used in spaghetti sauce, for sloppy joes, and also in my favorite vegan taco meat recipe. Just use your sprouted lentils in place of the dried lentils in this taco meat recipe made from lentils.
  10. Give yourself a pat on the back, you now know how to grow your own food!

Share your sprouting adventures on social media with us and tag #GrowingWithMelita.