Wheatgrass, Sprouts, Microgreens, and theLiving Food Diet

Wheatgrass, Sprouts,
Microgreens,
and theLiving Food Diet
by Living Whole Foods, Inc.

DEDICATION
We would first like to applaud every reader of this booklet for considering an alternative lifestyle towards better health.
We would personally thank Phil Allen who originally wrote this
booklet, for his inspiration, research and focus when Handy Pantry
Distributors was in its infancy, and also, Ann Wigmore and Victoras
Kulvinskas for their inspiration and direction back in the ’70s before
anyone knew anything.
This updated version of Sprouting for Health in the New Millennium is
offered by Living Whole Foods with the new title Wheatgrass, Sprouts,
Microgreens, and the Living Food Diet to acknowledge the increasing
awareness of the importance of each. More people are opting for
a healthy diet, so all the information needed to grow grasses and
greens, as well as to sprout, is in this book.
We would like to acknowledge the work of Dr. Ann Wigmore in developing and promoting these foods as a major and important part
of her vegan dietary system, which also included fermented and wild
foods, sea vegetables, juices, raw soups, and smoothies, all of which
make eating as enjoyable as it is healthy.
All the folks at Living Whole Foods, Inc. (2012) wish you
GOOD HEALTH AND HAPPY GROWING!

WELCOME
TO THE NEW MILLENNIUM
Wheatgrass, Sprouts, Microgreens, and the Living Food Diet is our latest
update of the time tested classic work, Sprouting for Health in the 90’s.
Throughout the following pages, you will find not only helpful
methods of detoxifying the chemical soup that many of us live in,
but also new sprouting beans and grains available, tray sprouting
methods (wheatgrass, sunflower, etc.), how to grow and use sprouts,
recipes and more.
We know that many of our readers share their copy with family and
friends. Therefore, we consider it our obligation to offer up-to-date
information on the subject of sprouting and growing. Look for our
sprouting education centers in your local retail stores.
We would personally like to thank all of our readers for their continued support throughout the years with your questions, comments,
compliments and suggestions. E-Mail us if you’d like to at support@wheatgrasskits.com, or visit us on the web at www.wheatgrasskits.com. We would truly like to hear from you!
STAFF AND MANAGEMENT, LIVING WHOLE FOODS, INC.
Wheatgrass, Sprouts, Microgreens, and the Living Food Diet is solely for informational and educational purposes. No statement or part of this
booklet is intended to diagnose or prescribe or take the place of a
qualified physician. If you suspect chemical allergy, consult a health
professional qualified in treating ecological illness.
© 2012 Living Whole Foods, Inc.
Permission granted 10 quotes up to 150 words in a review when proper
credit is given.
Compiled by KK Fowlkes and Chuck Juhn
Published by Living Whole Foods, Inc.
1041 North 450 West, Springville Utah 84663
(801) 491-8700

TABLE OF CONTENTS
SECTION ONE
THE WHEATGRASS STORY . . . . . . . . . . . . . . . 1
40 POINTS - THE BENEFITS OF WHEATGRASS JUICE. . . . . . . . . .4
MEDICAL REFERENCES - CHLOROPHYLL, CEREAL GRASSES. 8
THE MIRACLE OF GERMINATION. . . . . . . . . . . . . . . . . . . . 10
GROWING WHEATGRASS OR BARLEY GRASS . . . . . . . . . . . 11
COCOTEK® GROWING INSTRUCTIONS.. . . . . . . . . . . . . . . . . 15
MOLD. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
SECTION TWO
MICROGREENS. . . . . . . . . . . . . . . . . . . . . 21
GROWING MICROGREENS – HYDROPONIC INSTRUCTIONS. . . . . 24
GROWING MICROGREENS – SOIL CROP INSTRUCTIONS. . . . . . . 28
SPECIFIC SEED INFO . . . . . . . . . . . . . . . . . . . . . . . . . 34
SECTION THREE
SPROUTS AND GOOD HEALTH . . . . . . . . . . . . 41
THE LIVING FOOD DIETAS TAUGHT BY ANN WIGMORE. . . . . . . . 44
THE DIET. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
WHEATGRASS JUICE. . . . . . . . . . . . . . . . . . . . . . . . . . . 47
BARLEY GRASS JUICE. . . . . . . . . . . . . . . . . . . . . . . . . . 47
BOWEL REJUVENATION. . . . . . . . . . . . . . . . . . . . . . . . . 47
EXERCISE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
WHY SPROUTING IS IDEAL. . . . . . . . . . . . . . . . . . . . . . . 48
CAUTIONARY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
SPROUTING ADVANTAGES . . . . . . . . . . . . . . . . . . . . . . 49
SECTION FOUR
HOW TO GROW SPROUTS. . . . . . . . . . . . . . . 51
JAR METHOD. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
SPROUT GARDEN METHOD. . . . . . . . . . . . . . . . . . . . . . . 56
SPROUTING CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . 60
SUMMERTIME WHEATGRASS GROWING TIPS . . . . . . . . . . . 61
SECTION FIVE
HOW TO USE SPROUTS . . . . . . . . . . . . . . . . 63
MAKING CRACKERS. . . . . . . . . . . . . . . . . . . . . . . . . . . 63
NUTRITIONAL GAINS . . . . . . . . . . . . . . . . . . . . . . . . . 64
SPROUT BREAD. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65
MANY USES OF SPROUTS. . . . . . . . . . . . . . . . . . . . . . . . 66
SECTION SIX
SPROUTS AS FOOD STORAGE. . . . . . . . . . . . . 69
STORAGE METHODS. . . . . . . . . . . . . . . . . . . . . . . . . . . 69
NATURAL CONTROLS . . . . . . . . . . . . . . . . . . . . . . . . . 70
SECTION SEVEN
CRUCIFEROUS NUTRITION . . . . . . . . . . . . . . 73
RECENT STUDY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74
SULFORAPHANE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76
SECTION EIGHT
SOIL AMENDMENTS. . . . . . . . . . . . . . . . . . 79
AZOMITE™ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79
EARTHWORMS AND CASTINGS . . . . . . . . . . . . . . . . . . . 80
SECTION NINE
TOXIC BUILD-UP . . . . . . . . . . . . . . . . . . . . 83
LIVE FOODS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84
SYMPTOMS OF TOXIC BUILDUP . . . . . . . . . . . . . . . . . . . 85
CHEMICAL ALLERGY FACTORS. . . . . . . . . . . . . . . . . . . . . 85
FREE RADICAL DAMAGE . . . . . . . . . . . . . . . . . . . . . . . 87
AGING AND HEART DISEASE. . . . . . . . . . . . . . . . . . . . . . 88
SECTION TEN
ANTIOXIDANTS. . . . . . . . . . . . . . . . . . . . . 89
NATURE’S PROTECTORS . . . . . . . . . . . . . . . . . . . . . . . 89
VITAMINS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90
MINERALS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 93
SECTION ELEVEN
SELECTED ARTICLES. . . . . . . . . . . . . . . . . . 97
BARLEY GRASS, THE RESTORER OF HEALTH. . . . . . . . . . . . 103
DOES THE BODY HAVE THE ABILITY TO HEAL ITSELF?. . . . . . . 110
DETOXIFICATION. . .THE WORD FOR THE DAY. . . . . . . . . . . . 113
THE MIRACLE OF MINERALS . . . . . . . . . . . . . . . . . . . . . 117
SECTION TWELVE
VEGAN & VEGETARIAN RECIPES. . . . . . . . . . .121
SPROUTED/FERMENTED WHEAT DRINK . . . . . . . . . . . . . 121
SPROUTED WHEAT CEREAL . . . . . . . . . . . . . . . . . . . . 122
LUNCH OR DINNER SALAD. . . . . . . . . . . . . . . . . . . . . . 122
SEED CHEEZ AND SEED SAUCE . . . . . . . . . . . . . . . . . . 123
VEGGIE KRAUT. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 123
GREEN SMOOTHIE SOUP. . . . . . . . . . . . . . . . . . . . . . . 124
SEED CHEEZ VEGGIE LOAF. . . . . . . . . . . . . . . . . . . . . . 124
ALMOND CREME. . . . . . . . . . . . . . . . . . . . . . . . . . . . 125
ALMOND MILK . . . . . . . . . . . . . . . . . . . . . . . . . . . 125
SPROUTED BREAD . . . . . . . . . . . . . . . . . . . . . . . . . 125
SIMPLY GREEN DRINK . . . . . . . . . . . . . . . . . . . . . . . 126
CARROT GRASS. . . . . . . . . . . . . . . . . . . . . . . . . . . . 126
HAWAIIAN WHEATGRASS. . . . . . . . . . . . . . . . . . . . . . . 126
WHEATGRASS SMOOTHIE. . . . . . . . . . . . . . . . . . . . . . . 126
APPLE GRASS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127
PURE VEGGIE DELIGHT. . . . . . . . . . . . . . . . . . . . . . . . 127
TROPICAL PASSION GRASS. . . . . . . . . . . . . . . . . . . . . . 127
SWEET GRASS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127
ALMOND MILK, GINGER, FRESH FRUIT SMOOTHIE: . . . . . . . 128
TAHINI SALAD DRESSING: . . . . . . . . . . . . . . . . . . . . . 128
CAULIFLOWER AND PEAS. . . . . . . . . . . . . . . . . . . . . . . 129
ALMOST RUM BALLS . . . . . . . . . . . . . . . . . . . . . . . . . 129
SPROUTED MUNG BEAN SALAD. . . . . . . . . . . . . . . . . . . 130
MAGIC BULLET™ BLENDER CUP SMOOTHIE. . . . . . . . . . . . . 130
CREAMY CASHEW ORANGE SHERBET. . . . . . . . . . . . . . . . 131
SECTION THIRTEEN
REFERENCES. . . . . . . . . . . . . . . . . . . . . .133
REFERENCES. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 134
WHEATGRASS, BARLEYGRASS, SPROUTS, & HERB INFO. . . . . 142
SPROUTING CHART. . . . . . . . . . . . . . . . . . . . . . . . . . 148

The Wheatgrass Story 1
INTRODUCTION
HEALTH IN THE NEW MILLENNIUM
This book is about miracles. Tiny ones that we sometimes overlook.
Like that little cut on our finger. How miraculous. It heals itself!
Sometimes though, due to our carelessness, it becomes infected, and
begins to give us pain. Pain is our body’s signal to us that it needs help.
With a cut finger the course of action is obvious. Clean it and disinfect it. But what about tiny, invisible “cuts” that we can’t see, which are
happening inside our bodies all the time? What do we do about subtle
messages of pain coming from them? Too many of us reach for the
nearest chemical “pain-reliever,” when we could be doing something
more—and better. Poor health stalks our nation.
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A FACT OF HEALTH
A body that is toxic is like a cut with dirt in it. It is contaminated and may
not heal properly. It needs to be cleaned and given the nutrients it needs to
disinfect, detoxify, rebuild, and heal itself. Many of us have already recognized this fact of life and have altered our lifestyles to avoid as many chemicals as possible. Some of us have also recognized this fact of health and we
are being more careful about our nutrition. There is a food source in nature
full of concentrated nutrients that can help our body detoxify and rebuild
our immune system. It is chlorophyll.
A FACT OF LIFE
Our bodies are being damaged inside, invisibly and mercilessly, by
toxic, chemical reactions. Toxic chemical additives and hazardous
wastes in our air, water, and food supplies will continue to degrade
our living and working environments. These toxins are contained in
everything we eat, drink, and breathe. Thankfully, much of the internal damage they do heals automatically, like that cut on our finger.
However, when our body is not adequately nourished it can’t neutralize and expel these poisons fast enough. They build up in our body;
and so does the invisible damage they do. Toxic buildup can severely
damage our immune system.
The Wheatgrass Story 3
SECTION ONE
THE WHEATGRASS STORY
Growing wheatgrass, buckwheat and sunflower sprouts as well as
juicing them can be traced back to the 1970’s to Ann Wigmore and
Victoras Kulvinskas. The Boston Institute of Health advocated
these methods long before it became a national fad. Ann Wigmore
was a hero in the natural heath movement and left a legacy of books
such as The Wheatgrass Book, The Sprouting Book, The Blending Book and
others. Ann was a researcher and a humanitarian and even went to
India to spread her message.
This is the new era of juicing for health and almost everyone has
heard of wheatgrass by now. The following information offers a
much requested statistical analysis on the subject. The structural
breakdown of Wheatgrass is so concentrated that one ounce of
Wheatgrass has the same nutritional value as 2.5 pounds of green
garden vegetables.
There are many other benefits to be found in wheatgrass in addition
to vitamins, minerals, and amino acids. These include: chlorophyll,
known for its ability to nourish the blood and detoxify poisons,
enzymes that help the digestion and metabolization of nutrients, and
abscissic acid which is known for its anti-tumor activity.
4 Living Whole Foods Inc.
Our website, www.wheatgrasskits.com has updated information on
wheatgrass cultivation, and contains additional information about
using wheatgrass, greens, and sprouts, especially in our archive of
newsletters and testimonials. Remember, growing and sprouting is
fun and easy when you know how!
The Wheatgrass Story 5
WHEATGRASS NUTRITIONAL INFORMATION
One ounce of wheatgrass juice contains the following:
NUTRIENTS VITAMINS
protein 6,480 mg A 14.175 IU
crude fiber 4,860 mg K 2.268 mcg
calories 81 C 89.1 mg
chlorophyll 153.9 mg thiamine 81 mcg
carbohydrates 10.53 mg choline 8.1 mg
riboflavin 575.1 mcg
AMINO ACIDS pyroxidine 364.5 mcg
lysine 234.9 mg
vitamin B-12 8.1 mcg
niacin 2,130.3 mcg
histidine 129.6 mg pantothenic 680.4 mcg
arginine 315.9 mg
biotin 32.4 mcg
folic acid 307.8 mcg
threonine 299.7 mg MINERALS
lutamic acid 688.5 mg calcium 145.8 mg
proline 267.3 mg phosphorus 145.8 mg
glycine 332.1 mg potassium 907.2 mg
alanine 388.8 mg magnesium 29.16 mg
valine 356.4 mg iron 16.2 mg
isoleucin 251.1 mg manganese 2.835 mg
leucine 461.7 mg selenium 28.35 mcg
tyrosine 145.8 mg sodium 8.1 mg
pheny lalinine 307.8 mg zinc 141.75 mcg
methionnine 121.5 mg iodine 56.7 mcg
cystine 64.8 mg copper 0.162 mg
tryptophan 32.4 mg cobalt 14.175 mcg
amide 81 mg sulfur 56.7 mg
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40 POINTS - THE BENEFITS OF WHEATGRASS JUICE
Note: All the following are cited from works of other authors
and researchers listed under medical references.
1. Wheatgrass juice is one of the best sources of living chlorophyll available.
2. Chlorophyll is the first product of light and, therefore, contains more of the potential energy contained in light than any
other molecule.
3. Wheatgrass juice is a crude chlorophyll and can be taken orally
and as a colon implant without toxic side effects. To get the
full benefit of chlorophyll it must be from a living plant and
ingested within 6 minutes after juicing. (18)
4. Chlorophyll is the basis of all plant life.
5. Wheatgrass is high in oxygen like all green plants that contain
chlorophyll. The brain and all body tissues function at an optimal level in a highly-oxygenated environment.
6. Chlorophyll is anti-bacterial and can be used inside and outside the body as a healer. (15, 16, 18, 19, 20, 21, 22, 24, 25, 36, 37, 40)
7. Dr. Bernard Jensen says that it only takes minutes to digest
wheatgrass juice and uses up very little body energy.
8. Science has proven that chlorophyll arrests growth and development of unfriendly bacteria. (41)
9. Chlorophyll (wheatgrass) rebuilds the bloodstream. Studies of
various animals have shown chlorophyll to be free of any toxic reaction. The red cell count was returned to normal within
four to five days after the administration of chlorophyll, even
in those animals which were known to be extremely anemic or
low in red cell count. (2, 23)
10. Farmers in the midwest who have sterile cows and bulls put
them on wheatgrass to restore fertility. (The high magnesium
The Wheatgrass Story 7
content in chlorophyll builds enzymes that restore the sex
hormones.) (11, 13)
11. Chlorophyll can be extracted from many plants, but wheatgrass is superior because it has been found to have over 100
elements needed by man. If grown in organic soil, it absorbs
92 of the known 102 minerals from the soil.
12. Wheatgrass has what is called the grass-juice factor, which has
been shown to keep herbivorous animals alive indefinitely. (4, 8,
10)
13. Dr. Ann Wigmore has been helping people get well from
chronic disorders for thirty years using wheatgrass.
14. Liquid chlorophyll gets into the tissues, vitalizes and refines
them.
15. Wheatgrass juice is a superior detoxification agent compared
to carrot juice and other fruits and vegetables. Dr. EarpThomas, associate of Ann Wigmore, says that 15 pounds of
wheatgrass is the equivalent of 350 pounds of carrot, lettuce,
celery, and so forth.
16. Liquid chlorophyll washes drug deposits from the body.
17. Chlorophyll neutralizes toxins in the body.
18. Chlorophyll helps purify the liver. (5,27)
19. Chlorophyll improves blood sugar problems.
20. In the American Journal of Surgery (1940), Benjamin Gruskin,
M.D. recommends chlorophyll for its antiseptic benefits. The
article suggests the following clinical uses for chlorophyll: to
clear up foul smelling odors, neutralize strep infections, heal
wounds, hasten skin grafting, cure chronic sinusitis, overcome
chronic inner-ear inflammation and infection, reduce varicose
veins and heal leg ulcers, eliminate impetigo and other scabby
eruptions, heal rectal sores, successfully treat inflammation
8 Living Whole Foods Inc.
of the uterine cervix, get rid of parasitic vaginal infections,
reduce typhoid fever, and cure advanced pyorrhea in many
cases.
21. Wheatgrass juice cures acne and even removes scars after it
has been ingested for seven to eight months. The diet must be
improved at the same time. (37)
22. Wheatgrass juice acts as a detergent in the body and is used as
a body deodorant.
23. A small amount of wheatgrass juice in the human diet prevents tooth decay.
24. Wheatgrass juice held in the mouth for five to fifteen minutes
will eliminate toothaches. It pulls poisons from the gums. (32,33)
25. Gargle wheatgrass juice for a sore throat.
26. Drink wheatgrass juice for skin problems such as eczema or
psoriasis.
27. Wheatgrass juice keeps the hair from graying.
28. To cure pyorrhea of the mouth, lay pulp of wheatgrass soaked
in juice on diseased area in mouth or chew wheatgrass, spitting
out the pulp. (32, 33)
29. By taking wheatgrass juice, one may feel a difference in
strength, endurance, health, and spirituality, and experience a
sense of well being.
30. Wheatgrass juice improves the digestion.
31. Wheatgrass juice is high in enzymes.
32. Wheatgrass juice is an excellent skin cleanser and can be
absorbed through the skin for nutrition. Pour green juice over
your body in a tub of warm water and soak for fifteen to
twenty minutes. Rinse off with cold water.
33. Wheatgrass implants (enemas) are great for healing and detoxifying the colon walls. The implants also heal and cleanse
The Wheatgrass Story 9
the internal organs. After an enema, wait twenty minutes,
then implant 4 ounces of wheatgrass juice. Retain for twenty
minutes. (18)
34. Wheatgrass juice is great for constipation and keeping the
bowels open. It is high in magnesium. (18)
35. Dr. Birscher, a research scientist, called chlorophyll “concentrated sun power.” He said, “chlorophyll increases the function of the heart, affects the vascular system, the intestines,
the uterus, and the lungs.”
36. According to Dr. Birscher, nature uses chlorophyll (wheatgrass) as a body cleanser, rebuilder, and neutralizer of toxins.
37. Wheatgrass juice can dissolve the scars that are formed in the
lungs from breathing acid gasses. The effect of carbon monoxide is minimized since chlorophyll increases hemoglobin
production. (1)
38. Wheatgrass juice reduces high blood pressure and enhances
the capillaries.
39. Wheatgrass juice can remove heavy metals from the body.
40. Wheatgrass juice is great for blood disorders of all kinds.
MEDICAL REFERENCES - CHLOROPHYLL, CEREAL GRASSES
1. Hughes and Letner. “Chlorophyll and Hemoglobin Regeneration,” American Journal of Medical
Science. 188, 206 (1936)
2. Patek. “Chlorophyll and Regeneration of Blood.” Archives of Internal Medicine. 57, 76 (1936)
3. Kohler, Elvahjem and Hart. “Growth Stimulating Properties of Grass Juice.” Science. 83, 445
(1936)
4. Kohler, Elvahjem and Hart. “The Relation of the Grass Juice Factor to Guinea Pig Nutrition.” Journal of Nutrition. 15, 445 (1938)
5. Rhoads. “The Relation of Vitamin K to the Hemorrhagic Tendency in Obstructive Jaundice
(Dehydrated Cereal Grass as the Source of Vitamin K).” Journal of Medicine. 112, 2259, (1939)
6. Waddall. “Effect of Vitamin K on the Clotting Time of the Prothrombin and the Blood
(Dehydrated Cereal Grass as the Source of Vitamin K).” Journal of Medicine. 112, 2259 (1939)
7. Illingworth. “Hemorrhage in Jaundice (Use of Dehydrated Cereal Grass).” Lancet. 236, 1031
(1939)
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8. Kohler, Randle and Wagner. “The Grass Juice Factor.” Journal of Biological Chemistry. 128, 1w
(1939)
9. Friedman and Friedman. “Gonadotropic Extracts from Green Leaves.” American Journal of
Physiology. 125, 486, (1939)
10. Randle, Sober and Kohler. “The Distribution of the Grass Juice Factor in Plant and Animal
Materials.” The Journal of Nutrition. 20, 459 (1940)
11. Gomez, Hartman and Dryden. “Influence of Oat Juice Extract Upon the Age of Sexual
Maturity in Rats.” The Journal of Dairy Science. 24, 507 (1941)
12. Miller. “Chlorophyll for Healing.” Science News Letter. March 15, 17l (1941)
13. Gomez. “Further Evidence of the Existence and Specificity of an Orally Active Sex Maturity
Factor(s) in Plant Juice Preparations.” The Journal of Dairy Science. 25, 705 (1942)
14. Kohler. “The Effect of Stage of Growth on the Chemistry of the Grasses.” The Journal of
Biological Chemistry. 215-23 (1944)
15. Boehme. “The Treatment of Chronic Leg Ulcers with Special Reference to Ointment Containing Water Soluble Chlorophyll.” Cahey Clinical Bulletin. 4, 242 (1946)
16. Bowers. “Chlorophyll in Wound Healing and Suppurative Disease.” The American Journal of
Surgery. 71, 37 (1947)
17. Colio and Babb. “Study of a New Stimulatory Growth Factor,” Journal of Biological Chemistry.
174, 405 (1948)
18. Juul-Moller and Middelsen. “Treatment of Intestinal Disease with Solutions of Water Soluble
Chlorophyll.” The Review of Gastroenterology. 15, 549 (1948)
19. Carpenter. “Clinical Experiences with Chlorophyll Preparations with Particular Reference to
Chronic Osteomyelitis and Chronic Ulcer.” American Journal of Surgery. 77, 267 (1949)
20. Offenkrantz. “Water-Soluble Chlorophyll in Ulcers of Long Duration.” Review of Gastroenterology. 17, 359-67 (1950)
21. Anselmi. “Clinical Use of Chlorophyll and Derivatives.” Minerva Medica. 2, 1313-14 (1950)
22. Lam and Brush. “Chlorophyll and Wound Healing: Experimental and Clinical Sudy.” American Journal of Surgery. 80, 204-20 (1950)
23. Granick. “Structural and Functional Relationships between Heme and Chlorophyll.” The
Harvey Lectures. (1943-l949)
24. Cheney. “Antipeptic Ulcer Dietary Factor.” The Journal of the American Dietetic Association. 26,
668 (1950)
25. Cheney. “The Nature of the Antipeptic Ulcer Factor.” Stanford Medical Bulletin. 8, 144 (1950)
26. Sonsky. “Vitamin K Influence of Preventative Prenatal Administration.” Ceskolovenska Gyneakologia. 29, 197 (1950)
27. Mossberg. “Vitamin K Treatment of Acute Hepatitus.” British Medical Journal. 1, 1382-84
(1961)
28. Reid. “Treatment of Hypoprothrombinemia with Orally Administered Vitamin K.” Quarterly
Bulletin: Northwestern University Medical School. 25, 292-95 (1951)
29. Dohan, Richardson, Stribley and Gyorgy. “The Estrogenic Effects of Extracts of Spring Rye
Grass.” Journal of the American Veterinary Medicine Association. 118, 323 (1951)
30. Kohler and Graham. “A Chick Growth Factor Found in Leafy Green Vegetation,” Poultry
Science. 30, 484 (1951)
31. Paloscia and Pallotta. “Chlorophyll in Therapy.” Lotta Controlla Tubercolosi. 22, 738-40 (1952)
The Wheatgrass Story 11
32. Shattan and Kutcher. “Effect of Chlorophyll on Postextraction Healing.” Journal of Oral
Surgery. 46, 324 (1952)
33. Kutcher and Chilton. “Clinical Use of Chlorophyll Dentifrice.” Journal of the American Dental
Association. 46, 420-22 (1953)
34. Kohler. “The Unidentified Vitamins of Grass and Alfalfa.” Feedstuffs Magazine. August 8
(1953).
35. Dunham. “Differential Inhibition of Virus Hemagglutination by Clorophyllin.” Proceedings of
the Society for Experimental Biology and Medicine. 87, 431-33 (1954)
36. Gandolfi. “Repitelizing Potency Exerted on Cornea by Chlorophyll.” Annali de Ottalmologiale
Clinica Oculistica. 80, 131-42 (1954)
37. Borelli. “Chlorophyll (for Acne Therapy).” Der Hautarzt. 6, 120-24 (1955)
38. Gandolfo. “Antismotic Activity of Chlorophyllin.” Rendiconti Instituto Superiore de Sanita. 18,
641-48 (1955)
39. Offenkrantz. “Complete Healing (Peptic Ulcer) with Water-Soluble Chlorophyll.” American
Journal of Gastroenterology. 24, 182-85 (1955)
40. Wennig. “Modification and Inhibition of Resorption of Urinary Substances with Chlorophyllin.” Wiener Medizinishe Wochenschrift. 105, 885-87 (1955)
41. Ammon and Wolfe. “Does Chloro;hyll have Bactericidal and Bacteriostatic Activity?”
Arzneimettel-Forschung. 5, 312-14 (1955)
42. Bertram and Weinstock. “A Clinical Evaluation of Chlorophyll, Benzocain and Urea Ointment in Treatment of Minor Infections of the Foot.” Journal of the American Podiatry Association. 19, 366 (1959)
THE MIRACLE OF GERMINATION
During germination, seeds become alive and undergo vast internal
changes. And the great miracle of this amazing process is a huge
increase in a host of nutrients which are miraculously created inside
the sprouting embryo.
Water absorption swells the sprouting seed from six to ten times its
normal size, creating tremendous dynamic pressures per square inch.
Enzymes immediately become active and create a host of nutritional
changes. Chlorophyll and carotene content increase dramatically
when they are exposed to sunlight.
Wheat sprouts for example, contain four times more folic acid and
six times more vitamin C than unsprouted wheat. In studies at the
University of Pennsylvania, vitamin C content in some seeds was
found to increase up to 700 percent in just the first seventy two
hours of sprouting! For this reason, some fresh sprouts contain
more vitamin C than citrus juices. This also applies to vitamins A, E,
12 Living Whole Foods Inc.
the B complex and others, depending on the variety of seed sprouted. A Yale University study of grains, seeds, and beans showed that
sprouting substantially increases all B-vitamins from 20 percent to
600 percent. Vitamin E content increases 300 percent in sprouted
wheat after four days of sprouting.
Sprouts are complete foods. Their proteins are called “complete
proteins” because in correct combinations they contain all the essential amino acids. They are also called “complete foods” because they
contain all other essential dietary nutrients, along with enzymes to
help assimilate them. Simple plant sugars such as maltose are easily
digested and enter the bloodstream quickly. For this reason, sprouts
are also classed as “quick-energy” foods. Sprouts are live foods
because they are living plants. This means that sprouts have living
protein versus the dead protein found in animal foods. Let’s take a
closer look at several of the most delicious and nutritious sprouts.
Sprouted wheat that grows into wheatgrass about 8 inches long is
a potent source of concentrated nutrition. As it grows, wheatgrass
concentrates chlorophyll and other nutrients in preparation for
becoming a big, fruitful plant. Wheatgrass itself is not digestible in
our stomachs because it is too full of cellulose and other indigestible
fibers, but when juiced and strained, all the nutrients are freed and
are readily assimilable by the body.
Wheatgrass juice is a very powerful body detoxifier. Its high chlorophyll content cleanses the liver, tissues and cells and purifies the
blood. Placed in the nose, a few drops can reduce inflammation
of nasal passages and sinuses, relieving congestion without chemicals. Gargling will help relieve a sore throat. Wheatgrass juice is an
excellent natural mouthwash and breath deodorizer. It will leave the
breath smelling naturally fresh while nutrifying the gums and delicate
tissues of the mouth. Used topically on the skin, it can relieve pain
and reduce skin problems.
GROWING WHEATGRASS OR BARLEY GRASS
The following method is used for growing wheatgrass, barley grass,
or other similar grasses for juicing. It requires a few special materials.
The Wheatgrass Story 13
You will need to begin with:
• 2 cups (1 lb) of hard red winter or spring wheat or unhulled barley
seeds
• 1 gallon jar or large bowl for soaking seeds
• Tray, roughly 10” x 21” x 2”
• Soil to cover seedling tray 1 inch deep. Use sifted forest mulch from
a nursery—organic is the safest and best
• It is best to use a seedling tray with holes as grass grows better with
good drainage
• Soil amendment such as Azomite™ to dust planting surface
• Watering can equipped with sprinkler head
• 4 to 5 layers of paper towels or empty tray to cover
growing tray
• Spray bottle
• Serrated knife
• Wheatgrass juicer
Step One: Simply soak the seeds or grain overnight for six to eight hours. Be sure seeds are
fully immersed, with an extra couple of inches
of water over the top. After soaking about six
hours, pour off water, rinse, leave in container
and let sprout for another six to ten hours.
Step Two: Spread soil mixture evenly on
seedling tray about 1 inch deep and pack lightly.
Sprinkle a light dusting of Azomite™ over the
prepared soil bed. Lightly moisten the soil with
the gentle, even spray of the sprinkler watering
can. Don’t overdo it—make no puddles. Spread
the soaked seeds evenly over the surface of the
soil only one layer thick.
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Step Three: Cover the seeds with four to five
layers of paper towels and wet them, or invert
an empty tray over the growing tray. If you
use the inverted tray, be sure the soil has been
moistened, but not over watered. Set tray in a
cool (but not cold), dark place away from temperature extremes or drafts.
Step Four: Water the paper towels to make
sure the paper is not drying out. If dry, use a
spray bottle mister to lightly redampen it. If you
see evidence of mold, wipe it off and find a
cooler spot (mold indicates too much heat and
moisture). You can lightly spray the mold with
a solution of 1 tablespoon Real Salt in ½ gallon
of water. Use your spray bottle.
Step Five: When grass blades are about 1-inch
high (in about three days), remove the paper
towels gently and expose the grass to light.
From now on, water once per day until water
drips from bottom of tray.
Step Six: When 3 to 4 inches tall, continue to
expose to indirect sunlight each day. A cool
breeze is helpful during sunning to keep the
grass from overheating, or use a fan near the
tray on low speed. During inclement weather,
use a plant growing light or LED light for three
to four hours each day instead.
The Wheatgrass Story 15
Step Seven: Harvest with a serrated knife or
scissors when 6 to 8 inches tall. Grasp a bunch
and cut about ½-inch above the soil. Sunflower,
buckwheat and fenugreek can be used directly
in salads or juiced. Wheatgrass, because of its
high cellulose content, will have to be juiced. If
the grass has mold, power rinse!
Step Eight: Grind the cut grass in a juicer and
strain. The best juicers turn at a slow speed
(around 80 rpm), are made of stainless steel or a
very heavy food grade plastic (avoid aluminum)
and are built to last. Blenders spin too fast and
can oxidize enzymes.
Wheatgrass juice is best taken right after juicing for highest nutritional content. You can refrigerate for a day or two if you use an
airtight jar, and some people promote storing the juice before using
because over a period of six to eight hours, the abscissic acid content of the juice will increase significantly. However, Ann Wigmore
recommended drinking the juice within six minutes after juicing
for best results. It will keep for a longer period if frozen quickly
right after juicing. Wheatgrass juice can be a real tonic for the body
because it is high in all the antioxidants, enzymes, and simple sugars
for quick energy. If you have never drunk wheatgrass juice, begin
with only 1 ounce per day. Gradually build to 2 ounces per day.
A normal juicing would yield 2 ounces of juice, which should be
taken within six minutes of juicing. Some people juice twice per day.
Each 10” x 21” tray generally yields about 10 to 12 ounces of juice,
so you can figure that you will use one tray per week per person.
16 Living Whole Foods Inc.
The Wheatgrass Story 17
COCOTEK® GROWING INSTRUCTIONS:
FOR WHEATGRASS, BARLEY GRASS, BUCKWHEAT GREENS, AND
SUNFLOWER GREENS.
1. Place the CocoTek mat into the black tray with no holes. Cover
with salt water (2 tablespoons salt). Soak 2 hours. Rinse the
mat well. (Later, the tray with no holes can be used under the
tray with holes to protect your furniture.)
2. Put the soaked CocoTek mat into a black tray with holes.
Sprinkle one handful of Azomite™ over the mat, evenly. Azomite™ is a trace mineral that ensures the highest nutritional
value of your sprouted grass.
3. Rinse one package of seed two or three times before you soak.
Place one package of pre-measured (2 cups) wheatgrass or barley grass seed into a jar and fill the jar with water so that water
completely immerses the seed. Soak the seed overnight (eight
to twelve hours in the winter and six to eight hours in the summer. Soak in the refrigerator during hot part of summer).
4. Drain off the water, and rinse the seed well. Plant the seed anytime during the day, spreading them evenly over the CocoTek
mat in a thick layer to ensure abundant juice.
5. Cover the seed with about four layers of dry paper towels.
Spray water directly over the paper towels until the towels and
the seed and mat beneath are soaked thoroughly, and the water
drips from the bottom of the tray.
6. For the next three days, keep the newspaper or paper towel
wet! Important! If the newspaper dries out, the root hairs on
the sprouts will dry out and the grass will not come up well. A
piece of plastic can be laid over the newspaper to keep it from
drying out too quickly. On the second or third day, take the
newspaper off and water the grass and then place the newspaper back on for one more day. (In 1936 the United States
Government mandated that all newsprint ink be made with
vegetable oil. It is completely nontoxic.) If you have a compost
18 Living Whole Foods Inc.
pile, it is good to add this newspaper to the pile. It adds carbon
and sweetens your compost.
7. When the grass is 1 to 2 inches tall, remove the paper and
expose the grass to indirect light. If it is extremely hot outside,
put the tray in the shade. If you grow it inside the house, drain
over your sink when you water, and then place the grass near a
window. A cool but sunny place is ideal.
8. Water your wheat or barley grass until it drips from the bottom
two or three times per day. (If you live in an extremely dry climate, it would be a good idea to water once per day even while
the seed is under the paper.)
9. Keep your wheat in a cool place with moving air if possible.
Sometimes in hotter climates wheatgrass and barley grass will
show signs of mold near the roots. If you have problems with
mold, cut what you intend to juice, put it in a big strainer or
colander and power rinse the grass very well before you juice.
Sometimes this will help eliminate the mold: Get some Real
Salt from your health food store. Use 1 tablespoon per ½
gallon water. Wash with this solution once after removing the
paper. If all else fails, we have a product called Mold Control
on our website, www.wheatgrasskits.com 10. Harvest the grass when it is six to seven inches tall. You can
harvest only what you are going to juice at that time or you can
harvest the whole tray. If you harvest the whole tray, put it in
a plastic bag and store in your refrigerator. The grass will stay
fresh in the refrigerator. When the weather is cooler, it is better
to harvest as you juice. (If you have room, the whole tray can
be put in the refrigerator.)
11. It takes very little wheatgrass per day to satisfy the nutritional
needs of a normal person. One ounce is a good start if you
have never had wheatgrass juice before. Gradually increase you
daily intake until you find the amount with which you are com-
The Wheatgrass Story 19
fortable. A typical person should increase the amount of grass
juice they take by one ounce every two or three weeks up to a
total of 4 ounces. Some people choose to remain at 2 ounces.
Each tray of 6 to 7-inch-tall grass will yield approximately 12 ounces
of juice. Depending upon the amount you use, you will probably
need to space your planting every five to six days and as you gradually use more, plant every three to four days.
Also, we do not recommend re-using the mats for a
second crop.
JUICING INSTRUCTIONS
When the grass is 6 to 8 inches tall, it is ready to juice.
Use serrated kitchen knife. Cut the grass as close to the
root as possible (usually about ½ inch above the soil).
Rinse the grass well prior to juicing. This cleans dust and
mold spores off the grass, and helps lubricate the juicer.
Juice with the tip of the grass down.
Juice until you get one ounce or more, as needed.
MOLD
Wheatgrass is sometimes susceptible to mold. To control the mold
here are a few steps you can take:
1. Soak your seed from six to eight hours. In the summer, only
soak six hours. Rinse the seed extremely well before and after
soaking.
2. Water once with Real (Mineral) Salt, or Azomite™ when the
wheatgrass is very young (right after uncovering). Use 1 table-
20 Living Whole Foods Inc.
spoon per ½ gallon. The silicates in the Azomite™ and in the
mineral salt will cut right through the mold.
3. Keep the growing temperature somewhat cool (70 degrees)
and also dry.
4. If you still have problems with mold simply put the grass into
a big strainer or colander and power rinse the grass very well
before you juice it.
5. Ventilation is important. Direct a slow fan towards your grass
after you uncover.
6. Using an LED light solves mold problems also in that the
ultra-violet light from the LED light eradicates most mold. In
addition to solving your mold problems, an LED light will turn
your grass a deep, dark green and it will stay green longer.
7. You can add a capful of food-grade hydrogen peroxide to the
soaking water to help control for mold.
8. Be sure to remove any “floaters”, seeds which are broken or
are still floating twenty minutes after you have started the soaking process.
9. You can use a few drops of grapefruit seed extract (in glycerin)
in the soaking water.
10. You can spray the wheatgrass with a mild food-grade hydrogen
peroxide solution (one small capful in a spray bottle filled with
water).
11. You can place the moldy tray in direct sunlight for a short period of time after spraying with a salt or peroxide solution.
Mold can be a real problem in warmer weather, or when you grow
inside your home in the winter and it is warm and humid. Be scrupulously clean, and be sure to clean trays very well between plantings. You may use the grass when there is evidence of mold, but
you should be sure to rinse it very well, and inspect it closely before
juicing.
Microgreens 21
IDEAL WEATHER
If it is too cold outside (50 degrees and below) where you are growing your grass, the wheatgrass will grow very slowly. If you let it get
below 32 degrees, it will freeze. Above about 75 to 80 degrees, your
wheatgrass will not thrive. Under these hot conditions you will experience more mold, and the roots will go sour and sometimes cause
the grass to wilt. The ideal conditions for wheatgrass and barley
grass are 1) indirect sunlight, and 2) moderate weather (70 degrees).
The grass blades like light, but the roots dislike heat.
GROWING SPACE
Space often can become a problem once you start growing lots of
wheatgrass and sprouts. Very inexpensive racks can be purchased
from a local hardware store, or you can make a rack with PVC pipes.
Growracks offer a solution for those who have their wheatgrass
scattered all over their kitchen. Growing racks with and without full
spectrum lights can be found at www.wheatgrasskits.com.
OLD GRASS
If you don’t use the grass fast enough, your wheatgrass will get old,
so here is a good solution. Whether you buy or grow your own flat
of wheatgrass, if you don’t use the grass fast enough it begins to
turn yellow and wilt (because it has used all the minerals from the
soil). Right as it begins to tinge yellow, cut all the rest of the grass
off of the flat and put it in a plastic bag in your refrigerator. The
grass will last for about one week after it is cut. Using an inexpensive
LED light will keep your grass from turning yellow so fast.
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SECTION TWO
MICROGREENS
Welcome to the world of growing your own microgreens. You can
grow outdoors in warm seasons, or indoors all year long… even if
you have limited space. It’s literally countertop gardening. Microgreens are inexpensive, fun to grow and cover a wide variety of exciting, nutrition dense tastes. We hope you enjoy growing and eating
these exciting living foods.
Microgreens are tiny, thin juvenile plants that are not yet at the full
size plant stage, but are older than sprouts. Most microgreen crops
are harvested at about 10 days from germination. One can grow
almost any seed and call it a microgreen, however there are some varieties of vegetables and plants that have been proven to be superior
because of their unique shape, flavor and color and size.
Microgreens make a fantastic addition to salads or can be used in a
salad of straight microgreens. They are very popular as a garnish, in
place of lettuce on sandwiches and burgers. Once you understand
the technique for growing your own microgreens you will be able
to easily produce consistently healthy and delicious crops. Growing
micros is healthy, fun and tasty. Some micros are a little more challenging than others, but most are very easy. This chapter will discuss
how to grow microgreens using both the hydroponic method and
soil-based method. All micros can be grown in soil and most are
easy to grow hydroponically. We prefer growing hydroponically
whenever possible because it is fast, easy and clean. Some crops are
extremely difficult to grow hydroponically but are easy in soil.
Hydroponic Crops – Hydroponic growing is the cleanest and
easiest way to grow microgreens. With only a few exceptions, most
microgreens grow extremely well hydroponically. Seeds that grow
well hydroponically include broccoli, cauliflower, cabbage, amaranth,
arugula, basil, chia, clover, cress, turnip, endive, kale, kogane, kohl-
Microgreens 23
rabi, mustards, pak choi, radish, rutabaga, tatsoi & Tokyo bekana.
Dirt Crops – If growing to the baby salad stage, you may find some
seeds easier to grow in soil. Some microgreens perform better in
soil. These include peas, chard, sunflower, buckwheat, beets, cilantro, lentils, mung, adzuki and others. Use a good organic compost.
Micros Not to Grow – Virtually any vegetable can be grown as a
microgreen; however some should be avoided as they are toxic. For
example, the leaves of rhubarb are toxic but the stems are not. Micros from the nightshade family should also be avoided, for example
tomato leaves are toxic (but obviously not tomatoes). Eggplant and
peppers are also from the night shade family and have toxic leaves.
Check www.growingmicrogreens.com for a full selection of microgreens seeds, supplies and growing kits.
DEFINITIONS
Below are some basic definitions for key topics and concepts.
Sprouts – Sprouts are the first stage of a seed’s development
and are generally grown without a growing medium (soil), but are
sprouted and rinsed in a sprouting tray, jar or bag. They are usually
eaten soon after the seeds germinate and are delicious and crunchy.
Visit www.handypantry.com for a full line of sprouting supplies.
Microgreens – Microgreens are the second stage of a plant’s life,
where roots establish themselves and the first leaves (called cotyledons) appear. Micro greens are harvested at this stage before the
adult stage leaves emerge. Plants in the microgreen stage are typically at their peak of flavor intensity.
Baby Salad Greens – Baby salad greens of every variety are usually easier to grow in soil and are allowed to grow for a week or two
beyond the microgreen stage when the adult leaves have emerged.
Baby greens are harvested while they are still juvenile plants. The
flavors are much closer to their full adult stage, and they have had
ample opportunity to absorb more minerals from the soil.
24 Living Whole Foods Inc.
Mucilaginous Seeds – Some microgreens seeds (like chia and
basil) are mucilaginous, meaning that once exposed to water they develop a jelly-like coating on the exterior of the seed. This is normal
for these types of seeds, but they need to be kept damp until the
seedling has had a chance to emerge and establish itself.
Microgreens make a one-time harvest and are clipped one time at the
surface of the soil or growing medium before or just after their true
leaves appear, 10 days for most crops. The difference between sprouts
and microgreens is that sprouts are not grown in a medium and their
roots are eaten along with the sprout, whereas microgreens are clipped
right above the root. Shoots, such as sunflower greens, peas, and buckwheat greens are also clipped at the bottom of the stem; however they
are a little larger than the microgreens.
Microgreens can be grown any time of the year—even inside during
winter. Microgreens with a strong pungent taste can be added to
salads to give it more taste. Generally speaking, microgreens have
a more intense flavor than full-grown plants. For example, microcilantro is very potent compared to full-grown cilantro. Salsa made
with micro-cilantro will surprise and delight you! Some micros have
unusual flavors which add much interest to your soups, salads, and
cooking. Hopefully this brief introduction to microgreens has given
you some ideas, and perhaps will encourage you to try growing a
crop yourself.
Dr. Ann Wigmore claimed that you could easily feed a family of
four from your indoor garden using organic seeds grown into
sprouts or microgreens under your own close supervision. In this
way you not only save money, but you assure your family that their
food was of the highest quality, freshness, and nutritional value. The
fact that you know your food is free of chemicals and pathogens,
and that this diet is the most environmentally sensitive, makes it an
all-around winner. Dr. Wigmore claimed that sunflower greens (our
all-time favorite microgreen) were a great protein addition to the
diet, and that buckwheat greens very specifically helped the circulatory system due to their high rutin and lecithin content. She recommended using the cut greens in salads, raw soups, and on their own.
Microgreens 25
GROWING MICROGREENS – HYDROPONIC INSTRUCTIONS
MATERIALS
In order to grow micros hydroponically you will need 21” x 11”
black nursery trays without drain holes, 20” x 10” sure-to-grow pads,
seeds, pH test strips, spray bottle & of course seeds. You will need
to provide a few other materials like lemon juice to adjust the pH of
your water, and scissors to harvest. Obviously you’ll also need clean
water. You will also likely need a colander and/or salad spinner to
rinse and dry your micros. Note that growing trays may be re-used
many times, and it is fine to section multiple crops per tray. See www.growingmicrogreens.com for complete kits.
STEP BY STEP INSTRUCTIONS
Specific details and additional instructions per seed type are included
near the end of the chapter. What follows are general instructions
for growing your microgreens. You will find that while microgreens
are generally easy to grow, you may need to experiment a bit to get it
just right. This is part of what makes growing micros fun!
Step 0: Adjust The pH of Your Water – IMPORTANT! – Microgreens seeds are sensitive to the pH of water. Most microgreens
will do best at a pH of 6. A range of 5.5 to 6.5 is acceptable. Make
sure to water your crops only with water you have balanced to an
acceptable pH. Also helpful is to use filtered water to remove any
chlorine from the water. See the end of this chapter for instructions
on how to adjust the pH of your water.
Step 1: Prepare Your Trays – Pour 2 cups of pH adjusted water
into the bottom of your tray and tip to distribute water evenly in
all channels. Lay one of the growing pads in the tray and swish the
water around gently. Press gently on the growing pad to make sure
that the underside of it is saturated. Turn the pad over so the saturated side is up. Gently swish the tray again to insure that the grow
pad is thoroughly saturated. Finally, take the spray bottle and mist
26 Living Whole Foods Inc.
the top of the pad evenly with about 10 sprays, to make sure that
there are no dry spots. Lay your tray flat in preparation for seeding.
Step 2: Spread Your Seeds - Most seeds do not need to be presoaked and can be spread dry directly onto the saturated grow pad.
Sprinkle seeds evenly (side to side and end to end) over the saturated grow pad. For smaller seeds (arugula, broccoli, mizuna, etc…)
sprinkle about 2 tablespoons. You can experiment with up to 3
tablespoons of the smaller seeds for a denser crop. For larger seeds
like radish, you may want to use as much as a quarter cup.
Step 3: Mist & Cover – Once you have a good distribution of
seed on the saturated pad, use the spray mister to spray the seeds.
Use about 10 to 12 sprays with the spray mister to make sure that
every seed is nice and wet. Now take one of the other trays and use
your spray mister to spray the inside of it 4 or 5 times with an even
distribution of mist. Use that misted tray as a black-out and humidity dome on your recently seeded tray. Your newly sewn seeds need
humidity and dark to thrive. Set your tray (being careful not to slosh
it and disturb the dispersion of your seeds) in a place where it won’t
get too hot or too cold. 65 to 75 degrees Fahrenheit is ideal.
Step 4: Mist Every 12 Hours – Uncover the seed tray every 12
hours or so and mist them again with your spray bottle. Ten evenly
distributed sprays should do. Do not add additional water other
than the misting. Re-cover your tray.
Step 5: Uncover The Tray – Your crop should be ready to uncover
after 4 or 5 days. You can judge this by watching for when the baby
leaves (cotyledons) of your crop first emerge and then waiting one
more day. It is important to keep your crop in the dark for the first
4 to 5 days to force your crop to grow in the struggle for light. This
will help you grow a strong crop. Once you uncover the tray, make
sure your crop gets plenty of light. We recommend LED grow
lights (available at www.growingmicrogreens.com). Direct sunlight,
fluorescents, or incandescent lights are also good. If your crop
angles for light, be sure to rotate the tray occasionally.
Step 6: Check Daily – Your crop should have the right balance of
Microgreens 27
water from now until harvest. Pull up a corner of the grow pad. It
should be fairly damp. If necessary, replenish water to the bottom
of the tray so that water comes up to half way up the channels. Be
sure to water from the bottom once the greens are uncovered, and
do not use the spray bottle anymore.
Step 7: Time to Harvest – Most microgreens will be ready to
harvest in 10 days. Some crops can be harvested as early as 7 days.
Most crops will not last pass 14 to 17 days before they must be
harvested. Keep in mind that there are exceptions to these harvest
times. Check the info further on in this chapter and www.growingmicrogreens.com for specific details of each seed type.
Step 8: Harvest – Move your trays to a cool, shady place. If your
greens are harvested when it is too hot, they will wilt very quickly
after harvesting. If harvested when cool (late evening, early morning), they will tend to stay fresh and crisp.
Recommended Harvesting Method: Grab a fistful of microgreens, and gently uproot the entire clump from the grow pad.
Use scissors to trim the roots from the greens.
Alternate Method: Lift the grow pad from the tray and use
scissors to trim the microgreens directly from the grow pad.
Think of it as giving your greens a haircut.
Step 9: Rinse & Dry – Use a colander to rinse your microgreens
thoroughly under cold water. Dry the greens completely by spreading over a towel or paper towels and air dry. Speed drying by using
a fan on a slow setting. Cut greens are best if served right after drying, but can be stored loosely in a bowl in the refrigerator for several
days. Do not try to refrigerate greens that are not completely dry.
You can also use a salad spinner to speed the process.
GROWING MICROGREENS – SOIL CROP INSTRUCTIONS
MATERIALS
In order to grow micros in soil you will need 21” x 11” black nurs-
28 Living Whole Foods Inc.
ery trays without drain holes, potting soil, seeds, pH test strips, spray
bottle & of course seeds. You will need to provide a few other materials like lemon juice to adjust the pH of your water, and scissors to
harvest. Obviously you’ll also need clean water. You will also likely
need a colander and or salad spinner to rinse and dry your micros.
Note that growing trays may be re-used many times, and it is fine to
section multiple crops per tray. See www.growingmicrogreens.com for complete kits.
STEP BY STEP INSTRUCTIONS
Specific detail and additional instructions per seed type are included
further on in this chapter. What follows are general instructions for
growing your microgreens or baby salad greens. Based on times to
germination and harvest, you may need to sew your seeds at different times if you want to harvest all your greens at the same time.
The micro greens growing kit includes enough seed for several
plantings. While you will find that while microgreens are generally
easy to grow, you may need to experiment a bit to get it just right.
Step 0: Adjust The pH of Your Water – IMPORTANT! – Microgreens seeds are sensitive to the pH of water. Most microgreens
will do best at a pH of 6. A range of 5.5 to 6.5 is acceptable. Make
sure to only water your crops with water you have balanced to an
acceptable pH. Also helpful is to use filtered water to remove any
chlorine from the water. See the end of this chapter for instructions
on how to adjust the pH of your water.
Step 1: Pre-Soak Seeds – Most seeds that require soil as a growing
medium require a presoak (like beet, sunflower, pea, buckwheat and
cilantro) need to be pre-soaked before being spread over your soil.
See the seed info chart later in this chapter for which seeds need to
be pre-soaked. To soak, submerge the seeds in jar filled with cold
water. Make sure there is plenty of water as some seeds (like peas)
absorb surprising amounts of water. Keep in a cool place (even your
refrigerator on hot days). When pre-soaked for an appropriate time,
rinse thoroughly with cold water. Optionally you can transfer the
seeds (except beet, which should be planted directly) to a colander
Microgreens 29
and rinse every 12 hours for another day before planting.
Tray Quantities:
Sunflower: 9 oz. per tray.
Dun Pea: 12 oz. Per Tray
BuckWheat: 12 Oz. Per Tray
Beet: ½ to 1 Cup of Seed Per Tray
Cilantro: 1 Cup of Seed Per Tray
Step 2: Prepare Your Trays – For microgreens you will want about
an inch and a half to two inches of soil in the tray. Put 4 cups of pH
balanced water in the tray, then transfer the soil to the tray, spread
the soil evenly and gently tamp it flat. (The back of a spatula is perfect for this). You want a flat even bed of soil that is firm, but not
compacted. Dampen the top soil by sprinkling a little water gently
and evenly over the soil. The soil should be quite damp but not
soggy. Re-tamp gently if necessary.
Step 3: Spread Your Seeds – Spread your soaked seed evenly
across the tray. Larger seeds like buckwheat, sunflower and pea will
end up being quite thickly spread.
Step 4: Water & Cover - Gently tamp the seeds flat into the soil.
The goal here isn’t to crush the seeds into the soil, but to simply
make sure that the seeds are making firm contact with the soil. Use
your spray bottle to thoroughly mist the seeds directly on the soil.
Now take one of the other trays and use your spray mister to spray
the inside of it 4 or 5 times with an even distribution of mist. Use
that misted tray as a black-out and humidity dome on your recently
seeded tray. Your newly sewn seeds need humidity and dark to
thrive. Set your tray in a place where it won’t get too hot, or too
cold. 65 to 75 degrees Fahrenheit is ideal.
Step 5: Mist Every 12 Hours – Uncover the seed tray every 12
hours or so and mist them again with your spray bottle. 15 to 20
evenly distributed sprays should do. Do not add additional water
other than the misting. Re-cover your tray.
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Step 6: Uncover The Tray – Your crop should be ready to uncover
after 4 or 5 days (7 days for beet & cilantro). You can judge this by
watching for when the baby leaves (cotyledons) of your crop first
emerge and then waiting one more day. It is important to keep your
crop in the dark for the first 4 to 5 days to force your crop to grow
in the struggle for light. This will help you grow a strong crop. Once
you uncover the tray, make sure your crop gets plenty of light. We
highly recommend LED grow lights (available at www.growingmicrogreens.com). Direct sunlight, fluorescent, or incandescent lights
are also good. If your crop angles for light, be sure to rotate the tray
occasionally.
Step 8: Check Daily – Your crop should have the right balance of
water from now till harvest. Check the soil. It should be moist but
not soggy. If necessary, replenish water by sprinkling or pouring
water over the soil, avoiding the leaves as much as possible. Do not
use the spray bottle anymore.
Step 9: Time to Harvest – Most microgreens will be ready to harvest in 10 days. Some crops can be harvested as early as 7 days. Most
crops will not last past 14 or 15 days before they must be harvested.
Keep in mind that there are exceptions to these harvest times. Check www.growingmicrogreens.com for specific details of each seed type.
Details for the most popular seeds can be found on the reverse of
this instruction sheet.
Step 10: Harvest – Move your trays to a cool, shady place. If your
greens are harvested when it is too hot, they will wilt very quickly
after harvesting. If harvested when cool (late evening, early morning), they will tend to stay fresh and crisp. Harvesting Method: Use
scissors to trim the microgreens directly from the grow pad. Think
of it as giving your greens a haircut.
Step 11: Rinse & Dry – Use a colander to rinse your microgreens
thoroughly under cold water. Dry the greens completely by spreading over a towel or paper towels and air dry. Speed drying by using a
fan on a slow setting. Cut greens are best if served right after drying,
but can be stored loosely in a bowl in the refrigerator for several
Microgreens 31
days. Do not try to refrigerate greens that are not completely dry.
TROUBLESHOOTING & TIPS
Below are some general ideas and troubleshooting tips to help make
your greens-growing experience easier. Growing microgreens is fun
and fairly easy, but expect to have some failures in the process as you
experiment in getting it just right.
Planting Too Thick – If you spread your seeds too thickly, the microgreens will come in too dense and be susceptible to rot. If you
feel like your greens in are coming in too thick, you can always thin
out the crop by carefully plucking individual plants.
Planting Too Thin – For microgreens this will make for a small,
scraggly crop, but won’t cause any trouble.
Over-Watering – Microgreens will thrive if the roots get the right
mix of water and oxygen. Over-watering causes the root not to get
enough oxygen and makes the crop succeptible to root diseases, and
can even result in the loss of a tray. Avoid any puddles that extend
above the root line. Ideally water should lay in the channels of the
bottom of the tray.
Under-Watering – Watch carefully for any signs of wilting. The
grow pad should be kept fairly soggy for the full growth cycle. If
the grow pad is merely damp, there is probably not enough water in
the tray.
Re-cutting – Once harvested, microgreens will not re-grow. Dispose of the spent grow pads.
Rot – If you notice sections of rot in your tray it can be a sign of
over-watering, or sewing seeds too thickly. However, most of the
time rot is an indication that your water is too alkaline (pH higher
than 6.5). Make sure to pH balance your water or you will have
weak crops. If you do have occurrences of rot, give the rotting area
a wide berth at harvest.
Multiple Crop Trays – There is no problem in sowing multiple
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crops in the same tray; in fact it’s a great idea! You can easily segregate your seeds into different sections of the same tray, as long as
the harvest times are reasonably similar.
Temperature – Cold may slow down growth rates of your microgreens. A nice warm spot will speed things up. Make sure however
that your microgreens are always well-lit as light is more important
than temperature. Visit www.growingmicrogreens.com for heat mats
and other growing supplies.
Generally Weak Crop – If you baby your crop too much, it can
make the crop weak. Microgreens should struggle a bit to survive.
If they are not kept in the dark long enough, the result may be a
weak-looking crop. If you are having trouble with weak crops, you
can add a little stress to strengthen your crop. Instead of uncovering your crop and exposing to light after 4 or 5 days, take the tray
you are using as a dome and flip it. Spray the underside of the tray
to moisten it, and lay it inside the growing tray so that the bottom of
the tray rests on top of your seedlings. This will force your crop’s
roots to penetrate the pad instead of snaking across it and grow
much stronger to lift the tray and reach for light. Leaving the tray
on the crop in this manner for a day or two can really strengthen a
weak crop.
Pale Crop – Consider using a stronger light source for your microgreens. We recommend a good LED grow light, available at www.
growingmicrogreens.com.
Mucilaginous Seeds – Mucilaginous seeds should be sewn and
cared for the same as any other seed. However, they may be more
sensitive to drying out in the early stages of sprouting. Make sure
they are misted and kept damp.
Presoaking – Some seed types will do better if pre-soaked. See
notes for specific seeds on the reverse for indications. Usually seeds
that should be grown in soil will require a presoak. Presoak for the
indicated time period in cold water.
Burned Crops – If you notice overly dry spots, a crop that looks
Microgreens 33
like it has burn patches in it, or a crop that doesn’t seem to be doing
well under the light, the crop might be getting too much light. Some
crops like arugula, pak choi, mustards and turnips are more sensitive to light and can get burned. Increase the distance of your grow
lights (or lower wattage). You can also decrease the amount of time
your crop gets light.
Odor – It is not uncommon for the grow pad to give off a mild
odor. Usually this does not happen until the crop approaches about
10 days. This is one of the reasons we recommend harvesting at
about 10 days, though a few days earlier or later is fine.
SPECIFIC SEED INFO
Note: Not all seed types are included in every kit. Visit www.growingmicrogreens.com for additional seed varieties.
Amaranth (All Types)
Pre Soak: No
Germination: 2-3 days
Baby Greens Harvest: not rec ommended
Color: translucent green or violet
Taste: mild, earthy
Notes: Grows poorly in the cold. Find a
nice warm spot for germination and growing.
The striking colors make a great garnish or
addition to any salad.
Arugula
Pre Soak: No
Germination: 2-3 days
Baby Greens Harvest: 16 to 22 days
Color: green
Taste: peppery
Notes: Arugula is easy to grow and fast. It’s
a favorite and generally considered a staple
of the spicier side of micro greens and baby
salad greens. The peppery taste gets less
intense as it gets bigger.
Basic & Spicy Salad Mixes
Pre Soak: No
Germination: 1-2 days
Baby Greens Harvest: not recommended
Color: variety
Taste: mixture of flavors – mild spice
Notes: A great combination of microgreens
that grow well together and can be harvested
at 10 days. Contains: Broccoli, Kale, Kohlrabi,
Arugula, Red Acre Cabbage & Cauliflower.
Basil (All Types)
Pre Soak: No
Germination: 3-4 days
Baby Greens Harvest: 16 to 22 days
Color: green leaves with purple highlights
Taste: fresh, mild basil
Notes: Mucilaginous. Keep damp with
regular misting. Makes a great addition to any
salad as a garnish and to add flavor. Use in
place of regular basil in any recipe.
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Beet (All Types)
Pre Soak: 24 hours
Germination: 3-4 days
Baby Greens Harvest: not recommended
Color: green leaves, red stems
Taste: earthy
Notes: Grow only in soil. Very difficult to
grow hydroponically. Beet greens are very colorful. Cut close to the soil to feature the red
stem. Experiment with covering with a thin
layer of soil when planting. Keep covered for
with blackout dome for close to a week.
Broccoli & Cauliflower
Pre Soak: No
Germination: 2-3 days
Baby Greens Harvest: not recommended
Color: green
Taste: mild cabbage
Notes: Easy to grow, and can be sown a little
more thickly than most other seeds. Broccoli
microgreens are favored for their health benefits. These very tasty micros make a great
base for any microgreens salad. Will perform
better with a flipped lid at day 4 or 5 for one
or two days. (see “generally weak crop” in the
troubleshooting section)
Buckwheat
Pre Soak: 12 hours
Germination: 1-2 days
Baby Greens Harvest: not recommended
Color: light green
Taste: mild tart, tangy
Notes: Organic. Buckwheat grows tall
quickly, and loves sunlight. Early leaves may
emerge yellow as the shell drops off, but will
green up well in sunlight. One of our favorite
micro greens.
Cabbage & Kohlrabi
Pre Soak: No
Germination: 2-5 days
Baby Greens Harvest: 16 to 22 days
Color: green leaves with purple-red stems
Taste: fresh mild cabbage
Notes: Easy to grow, flavorful microgreens.
The interesting color combinations make
them great garnishes or additions to any salad.
Will perform better with a flipped lid at day 4
or 5 for one or two days. Will perform better
with a flipped lid at day 4 or 5 for one or
two days. (See “generally weak crop” in the
troubleshooting section)
Chard (All Types)
Pre Soak: No
Germination: 4 to 6 days
Baby Greens Harvest: 20+ days
Color: varies – usually colorful
Taste: chard
Notes: Similar to beets but easier to grow and
a better taste. Grow only in soil. Very difficult
to grow hydroponically. Cut close to the soil
to feature the colorful stem. Experiment with
covering with a thin layer of soil when planting. Keep covered for with blackout dome for
close to a week.
Chia
Pre Soak: No
Germination: 2-3 days
Baby Greens Harvest: not recommended
Color: green
Taste: earthy
Notes: Mucilaginous. Chia is easy to grow
and is favored for its health benefits, including
high levels of omega oils, amino acids and
proteins. Chia greens are very small so harvest close to the soil line for maximum yield.
Microgreens 35
Cilantro
Pre Soak: 2 Hours
Germination: 5 to 7 days
Baby Greens Harvest: 20+ days
Color: green
Taste: fresh cilantro
Notes: Grow only in soil. Crop will fail
if grown hydroponically. Experiment with
covering seeds with a thin layer of soil when
planting. Tamp very lightly. Cilantro prefers
cold growing conditions. Try to keep below
70 degrees. Keep covered for with blackout
dome for close to a week.
Clover
Pre Soak: No
Baby Greens Harvest: not recommended
Color: green
Taste: fresh, mild, slight tang
Notes: Requires extra rinsing to remove the
seed hulls. Delicious microgreens are a staple
of any microgreen salad. Better if harvested
before 10 days. Taste becomes bitter as the
crop ages.
Cress (Curled)
Pre Soak: No
Germination: 1 to 3 days
Baby Greens Harvest: 16 to 22 days
Color: green
Taste: extremely peppery / spicy
Notes: Mucilaginous. Cress is ideal to
grow to the baby salad stage. It has a strong
peppery taste at the microgreen stage that
mellows as it grows larger. Grow only small
quantities at the microgreens stage.
Endive (All Types)
Pre Soak: No
Germination: 2-3 days
Baby Greens Harvest: 16 to 22 days
Color: green
Taste: pleasantly, mildly bitter
Notes: Grows well, even in colder conditions. Does not grow very tall, but grows
wide. Requires harvesting close to the soil
line, and thorough washing / rinsing.
Kale (All Types)
Pre Soak: No
Germination: 1-4 days
Baby Greens Harvest: 16 to 22 days
Color: green
Taste: fresh / mild spinach
Notes: Fast and easy to grow. Robust and
substantial microgreen. Mild spinach flavor
makes a great microgreen or baby salad green.
Kogane
Pre Soak: No
Germination: 1-2 days
Baby Greens Harvest: 16 to 22 days
Color: yellowish green
Taste: fresh, mild cabbage
Notes: Kogane has a pale green / yellow hue
which makes it interesting as a garnish. It’s
fast and easy to grow but the seeds can be
very expensive.
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Mizuna & Mibuna
Pre Soak: No
Germination: 1-2 days
Baby Greens Harvest: 16 to 22 days
Color: Green
Taste: fresh, mild mustard
Notes: Grows fast & tall, and easy to grow.
Great base green for any salad. Can be sown
a little more thickly than most other seeds.
Mustard (Most Types)
Pre Soak: No
Germination: 2-3 days
Baby Greens Harvest: 16 to 22 days
Color: Green w/ reddish hue
Taste: Spicy Mustard
Notes: An easy fast grower that is ideal to
add a strong zippy oriental mustard flavor to
a salad.
Peas (All Types)
Pre Soak: 12 hours (lots of cold water)
Germination: 2-3 days
Baby Greens Harvest: not recommended
Color: light green
Taste: mild, fresh sweet, crunchy
Notes: Grow in soil only. One of our all
time favorites. Rinse every 12 hours in a
colander after initial soak until they begin to
sprout. Sow seeds very thickly so they are all
mostly touching. Grow in the shade. Avoid
direct sunlight. Prefers a dryer soil. Water
only every 2 to 3 days and give the soil a good
drench. The long stems make a delicious an
attractive addition to any micro greens salad.
Pak Choi
Pre Soak: No
Germination: 1 to 2 days
Baby Greens Harvest: 16 to 22 days
Color: green
Taste: mild cabbage with a hint of pepper
Notes: Pak Choi is a fast, easy growing
microgreen and makes a great addition to any
micro mix. Grow in lower light conditions as
pak choi is sensitive and won’t do well in well
lit conditions.
Radish (All Types)
Pre Soak: No
Germination: 1-2 days
Baby Greens Harvest: not recommended
Color: Green or Purple (Sango)
Taste: strong radish / spicy
Notes: Greens are substantial and crunchy.
Very easy and fast growers. Sango radish is a
spectacular purple and makes a great colorful
addition to any salad, sandwich or garnish.
Rutabega & Turnip
Pre Soak: No
Germination: 1-2 days
Baby Greens Harvest: not recommended
Color: green
Taste: mild with a hint of spicy
Notes: Fast growers that prefer lower light
levels. Keep out of direct sunlight. Indirect is
better. These micros are fairly easy to grow.
Microgreens 37
Sunflower
Pre Soak: 8 hrs – cold water
Germination: 1-2 days
Baby Greens Harvest: not recommended
Color: Green
Taste: Crunchy/Nutty
Notes: Grow in soil only. Our all-time
favorite microgreen! The greens are large,
substantial and have an amazing nutty flavor.
We recommend this as a staple of any crop or
microgreens salad! The micro greens are large
enough that they fit well with baby greens of
other varieties.
Tatsoi
Pre Soak: No
Germination: 2-3 days
Baby Greens Harvest: 16 to 22 days
Color: Dark Green
Taste: fresh / mild
Notes: Very easy to grow with a great mild
flavor. The mild flavor makes it a great choice
as a base for any microgreen salad. It is said
that tatsoi enhances the flavor of other greens
it is mixed with.
For specific indications on other seed types, please visit www.growingmicrogreens.com.
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USES / RECOMMENDATIONS
Garnishes – Microgreens make excellent garnishes for just about any
dish. Look for the more colorful varieties like kohlrabi, red cabbage,
red amaranth, beet and red giant mustard to add a splash of color as
garnish to soups, full sized salads, sandwiches, hors de oeuvres, and
fruit plates.
Sandwiches – Use microgreens generously in place of lettuce on
sandwiches, such as scrambled, salad, tofu or Tofurky® salad, cucumber and more. They are a fantastic addition to vegetarian / pita
sandwiches, and can even be used on sandwiches instead of lettuce.
Salads – Microgreens can be used to add color and garnish full
sized salads, but we recommend making straight microgreens salads. They make a great addition to tomato, cucumber and avocado
salads. Our all time favorite microgreen is sunflower and we love to
use it as a base for any all microgreen salad. There are an unlimited
variety of combinations you can experiment with to mix and match
colors and varieties. To make a pure microgreen salad pile your
microgreens high on the plate and garnish with wedges of tomato
and avocado. We love microgreens straight without dressing, but
try light dressings like lemon juice with seasoning salt, or balsamic
vinegar and oil.
Here is a recipe you may want to try:
SESAME GINGER DRESSING
1/3 cup sliced ginger root
1 clove garlic
1 1/4 cup raw sesame oil
3/4 cup flax seed oil
1/3 cup Namu Shoyu
3/4 teaspoon ground mustard seed
1 Tablespoon agave or to taste
1/4 teaspoon cayenne
Combine all ingredients in a blender. Blend well and season to taste.
Microgreens 39
This dressing will last at least 1 week in the refrigerator and makes a
great marinade for any salad.
ADJUSING THE PH OF YOUR WATER
Your microgreens will do much better if you adjust the pH of the
water you use to water them. Most city tap water has a ph of 7 to 8
which is too alkaline. You will be more successful if you adjust the
pH of your water to a slightly acidic pH closer to 6. Make careful
note of exact quantities you use to balance a gallon of water. Once
you have done this, you will not need the litmus strips again.
1. Fill a gallon container with water. Using filtered water is ideal,
as it will remove some of the chlorine in your tap water.
Measure the pH of your tap water with a litmus strip or pH
measuring kit (available at www.growingmicrogreens.com.)
2. Your target pH is 6, but a little above or below 6 is acceptable
(5.5 to 6.6).
IF: your pH is higher than 6 use a mild household acid to
bring it down. We recommend strained lemon juice. Vinegar
can also be used but is not our first choice. Add 1/2 teaspoon
of lemon juice to the gallon of water and stir thoroughly. Remeasure your pH (see step 2). If your pH is still higher than
6.5, add more lemon juice and re-measure until your pH is
approximately 6.
IF: your pH is substantially lower than 6 (this should be very
rare), use a mild household base to bring it up. This can be
tough as there aren’t many great options to do this. Try using
part of a crushed antacid tablet. You could also experiment
with baking powder but only if very small amounts are needed.
Measure the amount you use to bring up the pH to 6. The best
option for raising the pH of your water is to use a commercial
pH adjuster. Check www.growingmicrogreens.com or a local
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garden supply center for options.
Note the amount you used to adjust a gallon of water. Use that
formula going forward to adjust the pH of water for your microgreens. Use leftover litmus strips to do an occasional test to spot
check accuracy.
Adjusting Without Measuring: The likelihood is that the pH of
your city tap water is 7 to 8. If you don’t have the ability to measure
the exact pH, you can probably get away with a couple of teaspoons
of strained lemon juice per gallon of water. If you notice sections
of rot in your trays at about day 5 to 7, that is usually an indication
that the pH is still too high, and you should obtain supplies to measure your pH.
We have a video on www.growingmicrogreens.com portraying all
these instructions.
Sprouts and Good Health 41
SECTION THREE
SPROUTS AND GOOD HEALTH
Alfalfa Sprouts - One of the most popular, nutritious and delicious
of all sprouting seeds. High in protein, essential amino acids, and
eight digestive enzymes; vitamins A, C, B complex (including B-12),
D, E, and 4 minerals; iron, phosphorous, calcium, magnesium, and
potassium, and, when exposed to light, high in chlorophyll. Alfalfa
sprouts are very tasty, with a sweet, nut-like flavor. They are a lot
safer, less expensive, and more fun to eat than factory-field, chemicalized lettuce. Alfalfa seeds sprout easily in combination with other
seeds. They make a lively addition to salads, sandwiches, soups, and
smoothies.
Barley (unhulled organic) - Barley grass, much like wheatgrass, is rich
in B vitamins particularly thiamine and riboflavin, protein and many
minerals. Barley has an extremely high content of organic sodium.
People who tend to be arthritic need organic sodium and do much
better with barley grass rather than wheatgrass. Soak the unhulled
grain overnight and place close together in a tray of sifted organic
forest mulch (available from any nursery). Cover with wet paper after
watering the entire tray and block light for three to four days with
black plastic. Expose to light for an additional three to four days and
continue to water as needed. Cut 1 inch from base to harvest and
juice in a slow revolution juicer. Delicious and nutritious!
Broccoli Sprouts (raw) - Provide vitamins A, B, C; potassium and
the phytochemicals sulforaphane indole and isothiocyanate. Re-
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search suggests these phytochemicals may reduce the risk of breast,
stomach, and lung cancers.
Buckwheat Sprouts - Rich in protein, iron, calcium, phosphorous,
vitamin B complex, vitamin E and large amounts of rutin and bioflavonoids. Rutic acid has a powerful beneficial effect on the arteries
and circulatory system. Bioflavonoids work with vitamin C to help
detox the body and build the immune system. Buckwheat lettuce
makes a tasty addition to any salad.
Chinese Cabbage Sprouts - Provide lots of vitamin A and C, minerals, and when exposed to light are high in chlorophyll as well. They
even taste like cabbage and are excellent when chopped up in cole
slaw. Do not sprout for too long (see sprouting chart on page 46) or
they will taste bitter.
Fenugreek Sprouts - Contain choline (a fat controller) and are rich
in protein, iron, and vitamins A, D and G. Fenugreek is a strongly
scented herb of the pea family. It is reported to be helpful for digestive problems including ulcers. It is spicy and a major component in
curry powder. These sprouts are best used sparingly in salads, soups,
sandwiches, curries and rice dishes. Also acts as an herb for dissolving mucus in the body when taken as a tea. These sprouts are good
for breastfeeding moms because they help with milk production.
Garbanzo - Rich in carbohydrates, fiber, calcium and protein as well
as magnesium, potassium and vitamins A and C. Soak eight hours,
rinse and drain. Spread evenly in sprouter. Rinse two to three times
per day for three to four days. Do not expose to sunlight. Garbanzo
makes an enzyme-rich hummus when sprouted one to two days and
mixed in a blender.
Soybean - A very versatile bean that can lower cholesterol and
protect against cancer through its healthy protease inhibitors. Good
for keeping blood sugar under control. Great in salads, stir frys,
soups and breads. Use the same methods to sprout as green pea and
garbanzo.
Sunflower Sprouts - High in fiber, protein, essential fatty acids, vi-
Sprouts and Good Health 43
tamins A, B complex, C, D, and E. They also contain calcium, phosphorous, iron, iodine, potassium, magnesium and the trace elements
zinc, manganese, copper and chromium. Sunflower sprouts taste like
nothing else you have ever tasted, with a flavor all their own.
Green Pea - Rich in chlorophyll, protein, enzymes and minerals.
Whole peas would be sprouted using the above method for two to
three days. Do not expose to light.
Lentil Sprouts - High in fiber, protein and amino acids, vitamins
A, C, B complex and E, iron, calcium and phosphorus. Raw lentil
sprouts can be a bit peppery to the taste. Their flavor is more sweet
and nut-like when cooked. Lentils sprout well with other seeds. They
make a good substitute for celery or green pepper in salads, soups
and vegetable combinations. Sprouted lentil soup is hearty and nutritious and was a staple food of the middle east in biblical times.
Mung Bean Sprouts - Another nutritional powerhouse. High in
choline protein and the amino acid methionine vitamins A, B complex C and E; minerals calcium, magnesium, potassium, and phosphorous; trace elements zinc, chromium, iron. Mung bean sprouts
have a crisp, crunchy texture and a flavor similar to fresh-picked
garden peas. They are a tasty addition to salads, vegetable dishes and
oriental main dishes.
Radish Sprouts - High in vitamins, A, B-1, B-6, and C, folic and
pantothenic acids, niacin, potassium, iron and phosphorous. When
exposed to light, they turn light green with chlorophyll. Radish
sprouts are crisp, slightly hot and tangy, like tiny radishes. They
sprout well with other seeds and make a spicy addition to any vegetable dish.
Red Clover Sprouts - Resemble alfalfa sprouts and contain many
of the same vitamins, minerals and amino acids. They also turn
green with chlorophyll when exposed to light. They add a zestful
taste to salads and other dishes and sprout well with other seeds.
Red Winter Wheat Sprouts - Probably the most nutritious, delicious and versatile of all the sprouted grains. High in fiber, protein,
44 Living Whole Foods Inc.
amino acids, vitamins A, C, B complex and E, niacin and panthothenic acid. Sprouted wheat is full of the sugar maltose and has a
sweet, nutty flavor. It can be used in a wide variety of ways, including sprouted wheat breads and for making wheatgrass juice.
THE LIVING FOOD DIET
AS TAUGHT BY ANN WIGMORE
by KK Fowlkes
Many people have asked: What specifically is the living food diet
which was taught by Ann Wigmore? Briefly I will explain the diet
without going into detail about the Ann Wigmore Foundation which
is now located in San Fidel, New Mexico.
Ann Wigmore, pioneer of the living food wheatgrass diet, wrote
about 35 books during her lifetime in which one can find out more
about her. Some titles I suggest are:
Why Suffer?, Be Your Own Doctor, Hippocrates Diet and Health Program,
The Wheatgrass Book, and The Sprouting Book. The last book written
before her death was A Scientific Appraisal of Dr. Ann Wigmore’s Living
Foods Lifestyle. A book that further explains why her diet works is
Enzyme Nutrition by Edward Howell.
In simple terms, the diet (which includes wheatgrass juice) restores
the body’s vitality along with the body’s ability to heal itself. Just as
the body has the ability to heal a cut or a bruise, it should also have
the ability to heal a cancer or an arthritic condition or any number
of illnesses. Why has the body lost its vitality? Cooked food. Dead
food. If food is eaten which has the life force intact (raw, sprouted)
then the life force in the food transfers into the life force of the
body.
The instruction at the institute covers these areas:
• Diet (living, raw)
• Wheatgrass juice
• Bowel rejuvenation
• Exercise
Sprouts and Good Health 45
When I attended Ann Wigmore’s Institute in Boston many years
ago, I noticed that she kept the diet very simple. I feel that she did
so, in order not to overwhelm people with an extensive array of
foods and recipes which when they got home they thought they
had to try and duplicate. Her different books cover a wider array of
recipes if one is interested in more of a variety.
46 Living Whole Foods Inc.
THE DIET
1. Fresh fruit or fresh pressed fruit juice for breakfast. Sometimes
Ann Wigmore would blend a mild sprout (hulled buckwheat)
with fruit for a breakfast cereal. (Buckwheat seeds are considered a fruit and the sprouts have a high content of vitamin C.)
2. For lunch, a large sprouted salad consisting of buckwheat and
sunflower greens, sprouted alfalfa and sprouted fenugreek with
a dressing made from seed cheese and a bowl of energy soup.
3. Afternoon snack of fresh or dried fruit.
4. For dinner, another large salad containing sprouted sunflower,
buckwheat, alfalfa, fenugreek with a seed cheese dressing with
a bowl of energy soup. Sometimes include a sunflower seed
cheese veggie loaf and veggie kraut.
5. Wheatgrass juice was always available as was a fermented
wheat sprout drink called rejuvelac, which she recommended
as a beverage instead of water. Rejuvelac adds enzymes to the
diet as does the veggie kraut.
Condiments on the table included cayenne pepper, seed cheese salad
dressing, and sometimes almond cream.
Her diet is revolutionary in that it is:
1. Incredibly inexpensive
2. A food
3. A medicine
4. A survival tool
In addition to strengthening the immune system to fight deadly
microbes and curing major ailments, live chlorophyll cures radiation
sickness. The manual wheatgrass juicer can be used to juice the grass
of the field if no other food is available.
WHEATGRASS JUICE
Sprouts and Good Health 47
Fresh pressed juice to be taken twice or three times per day on an
empty stomach (one hour before a meal or two hours after). The
amount should not exceed 1 ounce per day the first week or 2
ounces for extreme detoxification properties. Gradually build up to
3 to 4 ounces. Sometime people who are extremely ill will build up
to 4 ounces in the morning and 4 ounces at night.
BARLEY GRASS JUICE
Barley grass juice was not part of Ann’s diet. However some people
use it instead of wheatgrass juice because it is high in organic
sodium, is milder and can be used every day, month after month,
without the body building up an aversion to it. Many people like to
use it in the summer to replace sodium lost during heat.
BOWEL REJUVENATION
Bowel rejuvenation consists of water enemas and wheatgrass implants once or twice daily to assist the liver to detoxify. This is an
area where you need to research how it is done, and exactly what
techniques you need to master to accomplish cleansing safely.
EXERCISE
Gentle exercise is recommended for the very ill. Ann Wigmore used
mini-trampolines. Jumping stimulates and increases circulation and
helps the lymphatic system discharge toxins. Those who are very ill
should remain on the diet for at least eighteen months or longer.
WHY SPROUTING IS IDEAL
Besides their nutritional advantages, sprouted seeds, beans and
grains have several other sterling attributes that make them an ideal
addition to your regular diet and a prime food source in times of
need. Sprouts are:
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• Economical. One tablespoon of seeds, costing less than 50
cents, will fill a quart jar with several ounces of delicious, readyto-eat sprouts. A 4-ounce package will yield several pounds. And
this concentrated nutrition is alive, something which can’t be said
for most nutritional supplements that cost much more.
• Ecological. Because they are such nutritional powerhouses, their
food value is much higher than most other foods per unit of
production cost. This conserves energy and saves processing,
packaging and storage costs, and it avoids “denaturing” and toxic
build-up in the food itself.
• Toxin-Free. Sprouts are as sweet and pure as nature intended
food to be.
When completely natural and organic and sprouted with clean water,
they can be free of toxic residues. Living Whole Foods distributors
supply only natural, non-treated sprouting seeds with up to 99 percent rates of germination, grown especially for sprouting.
Caution: To prevent infestation and mold, seeds used for planting
are treated with chemical pesticides, fungicides and mercury coatings that can be highly toxic. Imported seeds are required by law to
be dyed for identification. Therefore, for your own protection, heed
this warning:
CAUTIONARY
NEVER SPROUT SEEDS, BEANS, GRAINS ETC. THAT HAVE
BEEN CHEMICALLY TREATED OR DYED. SPROUT ONLY
THOSE SEEDS THAT HAVE BEEN EXPLICITLY CERTIFIED AS
EDIBLE.
If you do get mold on your sprouting seed, it can be power rinsed,
but inspect it closely to be sure all mold has been washed off. For
this reason also, you should thoroughly clean all sprouting containers after each use, preferably in hot, soapy water with a scrub brush.
Sprouts and Good Health 49
SPROUTING ADVANTAGES
Easy to Store - Seeds do not have to be frozen or preserved to keep
them from spoiling. All they require is a few glass jars with air-tight
lids and a cool, dark storage area. They will store easily in very little
space for a year or more. One small, lower shelf (heat rises, higher
shelves are warmer) in a pantry will hold enough assorted seeds to
feed an entire family for months. After sprouting, they can be placed
in plastic bags in the refrigerator, again not requiring much space.
Low in Calories/Fat - Depending on protein content, one fully
packed cup of sprouts contains only 16 to 70 calories. Sprouts supply simple sugars for quick energy. Sprouts contain no cholesterol
and provide essential fatty acids. Several, such as alfalfa, are sweet
and satisfying to the taste buds and the body. It is almost impossible to overeat raw live foods such as sprouts. They are the perfect
weight-loss and body-purification food for the new millennium.
Tasty and Versatile - Bursting with flavor, you may be surprised how
truly delectable they are. You can enjoy a wide variety of new taste
sensations. Just add or substitute wherever you use vegetables. They
take very little time to prepare when steamed, boiled, or stir-fried,
cooked or even baked in wholesome, homemade breads. You will
find several delicious, easy-to-prepare and satisfying recipe ideas at
the end of this booklet.
Simple, Easy and Fast to Grow - This “garden in your hand” grows
very fast in any weather with very little care. Most of them take less
than a minute or two per day to grow. You can grow sprouts year
round, nearly anywhere indoors in any season, without any weather
worries. No digging, planting, weeding, pests or chemicals to worry
about either, And no long wait, as in outdoor vegetable gardens. In
just three to seven days, you will have a nutrition-packed, bountiful
harvest. When stored in your refrigerator, they will stay fresh for
days—even weeks if rinsed properly. Because they require very little
space and travel well, sprouts are the ideal vegetables for campers,
boaters and RV’ers. Complete, easy-to-follow instructions are given
below and in the sprouting kits available from Living Whole Food
distributors. Specific instructions for each variety of seeds or seed
mix are provided on the back of every Living Whole Foods seed
label.
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SECTION FOUR
HOW TO GROW SPROUTS
Good sprouting technique doesn’t take a “green thumb,” just paying
attention to four factors: the right amount of moisture, the correct
temperature, the free circulation of air, and minimal light. By rinsing
them a couple of times daily, you keep them moist. You also wash
away carbon dioxide and other metabolic wastes that could cause
souring or spoiling. Using cool water when rinsing to ventilate and
cool the sprouts prevents overheating. Proper draining prevents
excessive moisture that can cause mold and rot or drown the seeds.
The ideal sprouting temperature depends on the seed, but generally lies between 70 degrees and 85 degrees fahrenheit (see sprouting chart on page 46). To protect the tiny growing things, keep
sprouting containers away from cold drafts, direct heat, or any light.
For free air circulation, at least one-third of the container must be
empty. Sprouts expand 6 to 10 times over a few days, so give them
plenty of room to grow. Sprouts are very light-sensitive and need to
be covered during the early stages of the growing cycle.
SIMPLE TECHNIQUES
• Rinse often.
• Keep them moist, not wet.
• Keep them at room temperature.
• Give them plenty of room to breathe.
• Don’t put too many in any one container.
• Keep them covered—no light.
• Refrigerate after four days of sprouting on a counter
top.
Sprouts will continue to grow slowly in the fridge, so rinse
every two days after refrigerating.
How To Grow Sprouts 51
Caution: Although bulk seeds, beans and grains may appear cheaper
than Living Whole Food seeds, it may not be to your advantage to
use them for sprouting. Unless they are packaged as high-germination sprouting seeds, only part of them may sprout. This means that
some seeds may ferment and spoil the whole batch. You will have to
pick out the unsprouted seeds one by one. Otherwise, any you leave
in will add hard spots and a bitter taste to what should be a succulent mass of tender, tasty sprouts.
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JAR METHOD
This is by far the oldest and most popular method as well as one of
the easiest.
All you need is a standard wide-mouth, threaded, quart, half-gallon
or gallon glass jar. One technique is to cover the mouth of your
sprouting jar with muslin, cheesecloth or nylon mesh screen. This
will work, but the screen is subject to mold and mildew build-up and
is not as easy as using special sprouting lids designed specifically for
this purpose.
Living Whole Foods (www.wheatgrasskits.com) offers a number of
jar sprouters in plastic and glass to choose from (seeds included), as
well as the single polyethylene screen cap to add to your own wide
mouth jar. Whatever the method or type used, the idea is to rinse
away the unnecessary hulls for cleaner, fresher sprouts.
Step One: Soaking
For a quart-sized jar, start with 1 ½ tablespoons or more of seeds (see sprouting
chart on page 46). Place the seeds you wish
to sprout inside the jar, screw on the fine
mesh lid and partially fill the jar with warm
water, not hot. Swirl it around to clean the
seeds, then pour it out. Now refill with warm
water to cover the seeds about three times
their depth and let the seeds soak three to
four hours, or for the time indicated in the
sprouting chart (page 46) during the day. To
protect from light, keep jar covered or place
in cabinet overnight.
How To Grow Sprouts 53
Step Two: Draining and Starting
Pour off the soak water. Find a location
that is not exposed to direct sunlight. Place
the drained jar propped at an angle to allow
any extra water to drain out. Turn the jar to
spread out the seed. Cover the jar with a dish
towel and leave for three to four hours.
Step Three: Rinsing
Rinse the sprouts with cool, fresh water two
or three times each day until they are ready
to eat or refrigerate. When they begin to
throw off the seed hulls, let the jar overflow
with water and the hulls will float out the top
through the screen. Turn the jar to spread
out the seed each time you rinse.
Step Four: Harvesting
Pour the sprouts into a pan or sink of clean
water. Skim off any remaining hulls that
float to the surface. Other hulls will fall to
the bottom of the container. A few stubborn
hulls may have to be removed individually by
hand. This does not apply to those, such as
wheat berries, which have no hulls. Pull out
the sprouts, gently shake off excess moisture
and drain in a colander. When fully drained,
either use them or place in a sealed, airtight
container such as a reclosable plastic bag
which leaves some room for air circulation.
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Step Five: Greening
Remove the sprouts and clean the jar and lid.
Place sprouts for greening back into the jar.
Place in indirect sunlight. Near a kitchen window is fine, After the sprouts have greened
with chlorophyll and carotenes for a day or
so, rinse, drain and eat or refrigerate.
Step Six: Refrigerating
Refrigerate after 4 days!
For chlorophyll and carotene-developing
sprouts, there is an added step, one day
before the final harvest. Sprouts will stay
fresh and hearty for a week or more when
refrigerated, if you rinse them every day or
two. You can even give the green sprouts an
extra hour or two of sunlight after rinsing to
keep them at their nutritional peak. Caution:
Since sprouts are frost sensitive, do not place
stored sprouts near the freezer compartment.
How To Grow Sprouts 55
SPROUT GARDEN METHOD
This method is just as easy as the jar method. It is also the best way
to sprout several kinds of seeds such as beans and grains at the
same time. One of the best sprouting trays for this purpose is the
Sprout Garden. The bottom of this sprouting tray is covered with
holes for good drainage, and will keep even the smallest seed from
falling through. The dividers give an advantage over the jar method
by allowing you to sprout different seeds separately in each compartment. The depth of the tray and the many holes promote good air
circulation. The protective cover keeps out dust, mold spores and
insects. Another popular use is to plant an indoor garden with soil
(forest mulch). The Sprout Garden is very handy for quickly producing a fine crop of wheatgrass, sunflower, or buckwheat lettuce in
just a few days.
There are three pre-mixed salad combinations available from Living
Whole Foods distributors. The 3-part salad mix contains alfalfa, broccoli, and radish seed. When sprouted, they “fluff up” together into a
delightful, tasty combination. They are good alone, together, or mixed
with other salad fixings. The 5-part salad mix contains mung beans
and lentils in addition to the above three. This creates a denser, higher
fiber salad, or this mix can be added to soups for a hearty flavor and
nutritional boost. The bean salad contains mung and adzuki beans with
lentils and radish seed. Adzuki beans are high in fiber, protein, calcium, iron, vitamins A, B-1, B-2 and niacin. This combination is good
by itself, or added to various vegetable dishes. The salad mixes can be
sprouted using either the jar or tray method.
Step One: Start with 2 to 4 tablespoons of
small seeds or 4 to 6 tablespoons of large
ones. Rinse and then soak in the provided
sprouter covers. When sprouting different
kinds, use different covers. Be sure to cover
to protect from light.
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Step Two: Spread the soaked and swollen
seeds over the “seed bed” in a tray compartment. Rinse under the faucet gently and allow
the seeds to spread evenly.
Step Three: Use the cover to protect from
light and possible airborne contaminants. Use
the extra sprout cover as a drain board on the
bottom and stack all three sprouters if you’re
using them all. Place the trays in a suitable
warm location around 70 degrees.
Step Four: Rinse two or three times daily.
Check the bottom of the trays for signs of
mold. If you find any, wipe it off with a
paper towel and rinse again.
Step Five: In a day or two, tiny leaves will
begin to appear on sprouts such as alfalfa,
cabbage etc. Uncover any compartment
containing these to allow indirect light to
enter, but do not place in direct sunlight. Use
each cover underneath each sprouter tray as a
drain board and pour out any excess drainage
each day.
Step Six: Harvest by cleaning to remove
hulls and drain well. Hulls may rinse out
easily by pouring the water through the exit
ports on the side of the trays.
How To Grow Sprouts 57
CHIA AND FLAX
Sprouting chia and flax requires some special effort due to their
unique qualities. Even though they are a bit more work, the results
are well worth the effort. Chia and flax seeds cannot be sprouted
using conventional tray or jar sprouters, and must be dry sprouted.
There are two different approaches to dry sprouting them, but we
recommend the terra-cotta dish approach:
OUR PREFERRED METHOD:
1. Sprinkle a thin layer of chia or flax seed on the bottom of a terra-cotta
non-glazed dish or plate.
2. Set the terracotta dish in a larger plate of water.
3. Cover with another plate.
4. Small amounts of water permeate the terra-cotta plate on which the
seeds are sitting, and provide exactly the right amount of water to sprout
them.
5. On the second day, lightly mist the seeds.
6. Harvest on the third day.
7. It takes about two or three days to get healthy sprouts.
AN ALTERNATE METHOD:
1. Lay a nylon or linen cloth on a plate.
2. Spray a fine mist of water onto the cloth.
3. Sprinkle one layer of chia or flax seed on top of the bag and mist it
lightly.
4. Cover with another plate, misting lightly once per day.
5. You will have sprouts in about two to three days.
Sample taste your growing sprouts occasionally to find when they
taste best to your palate. If possible, use a carbon filter if your water
supply contains chlorine. Space rinsing times evenly over the day.
Morning and evening rinsing is usually easiest.
The following chart lists all the sprouting seeds and salad mixes
available from the Living Whole Foods. It condenses the basic
sprouting information you will need into a simple, handy guide.
Happy sprouting!
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SPROUTING CHART
SEED METHOD
AMOUNT
QT. JAR
SOAK
HOURS TEMP.
RINSE/
DAY DAYS
HARVEST
INCHES
Alfalfa1 Jar/Tray 1½ Tbsp 6–8 65-85 2-3x 4–6 1½–2
Barley Soil 1-2 Cups 10–12 65-85 2x 7–10 4–8
Bean
Salad1,4 Jar/Tray Cup 10–12 65-85 2-3x 2–5 ¼–3
Broccoli Jar/Tray 2 Tbsp 6–8 65-85 2-3x 4–6 1 – 1½
Buckwheat Soil 1 Cup 10–12 65-80 2-3x 8–15 4½–6
Chinese
Cabbage1 Jar/Tray 2 Tbsp 6–8 65-85 2-3x 3–5 1 – 1½
Fenugreek3 Jar/Soil ¼ Cup 8–12 65-85 2x 3–6 1–2
Garbanzo Jar/Tray 1 Cup 12 65-85 2--3x 2–3 ½–1
Green Pea Jar/Tray 1 Cup 12 65-85 2-3x 2–3 ½
Lentil Jar/Tray ¾ Cup 8–12 60-85 2-3x 2–4 ¼–1
Mung Bean2 Jar/Tray Cup 12–18 70-85 3-4x 3–5 1–3
Radish1 Jar/Soi1 2 Tbsp 6–8 65-85 2-3x 4–5 1–2
Red Clover1 Jar/Tray 2 Tbsp 6–8 65-85 2-3x 4–6 1½–2
Red Winter
Wheat Tray/Soil 1 Cup 10–12 55-75 2x 2–3
¼–½
(grass 6-8)
Soybean Jar/Tray ½ Cup 12 65-85 2-3x 2–5 ½
Sunflower Tray/Soil 1 Cup 10–14 60-80 2x 2–4 3–5
3-Part
Salad Mix1,4 Jar/Tray 1½ Tbsp 6–8 65-85 2-3x 2–5 1 – 1½
5-Part
Salad Mix1,4 Jar/Tray 2 Tbsp 6–8 65-85 2-3x 2–5 ¼–3
NOTES:
1. Soak less time during the heat of the summer.
2. Green with light during last day to develop chlorophyll.
3. Grow in dark, allow to soak for a minute when rinsing.
4. Will get bitter if allowed to develop green leaves.
5. Cold final rinse extends storage life.
How To Grow Sprouts 59
SUMMERTIME WHEATGRASS GROWING TIPS
HEAT: Soaking...sometimes it gets so hot in the summertime that
the seed will actually spoil in the water. The solution is to soak less
time (8 hours) or put the seed in a bowl and cover with water...put
the bowl in the refrigerator and soak 8 to 12 hours.
HEAT: Wheat likes coolness. If it is extremely hot where you live,
(summer) sometimes the root system will rot. Pull up the whole root
system, look underneath it...it should be white. If you have brown
spots or the whole thing has turned brown, it has begun to rot or
rotted. Once this happens, the grass will stop growing and you will
also have lots of mold.
Keeping the paper towels sopping wet. If the paper towels on top
of the wheat dries out and allows the litle root hairs to dry out, the
grass wont all come up properly.
After soaking the wheat, drain water out of the bowl, cover with wet
paper towel and sprout on top of the counter.
If your wheat is sprouted, ready to plant, and you don’t feel like
planting at that very moment, you can refrigerate for a day or two
before planting. They will hardly grow at all in the refrigerator.
If you are going out of town for a week you can refrigerate your
whole flat of wheat and it will still be pretty when you return. (Water
well before leaving). If after the flat is fully grown, you can refrigerate it and it will last longer.
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MOLD PROBLEMS:
Wheat is subject to mold. There are some things you can do to
prevent it.
1. Put grapefruit seed-pulp extract (1 dropperful) into your soak
water
2. Water the first time after uncovering with 1 Tablespoonful of
Real Salt® in 1/2 gallon water – sprinkle on.
3. Direct a slow fan towards your grass while growing.
4. Water from the bottom (in the drip tray).
If you still have mold on the bottom when the grass is 6 inches tall,
go ahead and cut what you are going to juice, put the cur grass in a
big strainer and power rinse. The mold rinses right off.
Making your water have a pH of 6 or 5.5 also helps.
How To Grow Sprouts 61
SECTION FIVE
HOW TO USE SPROUTS
Sprouts are vegetables. They can therefore be used in all vegetable
dishes. The easiest, tastiest and most nutritious way to use them is
uncooked such as in sprout salads or on sandwiches instead of lettuce. Since vitamins and enzymes are lost in cooking, sprouts should
be added during the last stages of cooking. A few sprouts—such as
sprouted wheat—can even be used in baking.
MAKING CRACKERS
Allow the wheat sprouts to drain and dry for three to six hours
before grinding. Wet sprouts will not grind well and will create too
much moisture in the dough. Use a food processor, Champion
juicer, wheatgrass juicer or meat grinder. Other juicers or blenders
are not designed to grind and should not be used. After grinding,
you should end up with a smooth paste. Lumpy, coarse or chunky
dough will not work nearly as well, and should be ground a second
time. Now you are ready to form the loaves.
After washing your hands to prepare, you have two options. You can
oil your hands with a corn, sunflower or sesame seed oil and knead
the dough, folding it into itself several times. This will spread the
gluten and help the bread stick together and rise better. Or you can
go straight to shaping the loaves before popping them in the oven.
Just form balls of dough about 3 inches in diameter. You should get
two to four loaves from the 2 cups of wheat you began with. Place
them on a flat baking tray such as a cookie sheet. You may wish to
dust the tray with corn meal or sesame seeds to prevent sticking,
Oiling a baking tray is not recommended because heat makes oils
indigestible. Now flatten each ball to a height of about 1 ½ inches
and a diameter of 4 to 5 inches. For a tastier bread, you may wish to
mix your own “additives” into the dough. You can add dates, raisins,
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chopped nutmeats, nutbutters, coconut, cinnamon, vanilla, etc. for a
real taste treat.
NUTRITIONAL GAINS
Sprouting seeds results in the following nutritional improvements:
• Vitamin E content has tripled.
• Starches such as gluten are now simple sugars like maltose.
• Minerals are freed up for easy assimilation.
• Enzymes are plentiful and have converted starches to sugars,
proteins to amino acids and fats into essential fatty acids.
• Now contains three to four times more fiber than stone-ground
whole wheat bread.
• Thanks to the natural sugars, sprouted wheat bread is sweet as
well as nutritious.
Wheat and wheat-based breads are staple foods in the diet of over
half the world’s population. Unfortunately in the new millennium,
many breads on supermarket shelves are not very nutritious. During
the milling process the live portion with most of the nutrients—the
germ—is removed to prevent spoilage. Along with it goes the wheat
bran or fiber that aids elimination. What remains is basically a sticky
starch called gluten (also used in wallpaper paste). To this is added a
host of chemical additives which make white bread one of the most
chemically-contaminated foodstuffs available today.
SPROUT BREAD
You can’t rush a sprout bread. Pre-heat your oven to 250 degrees
and place the baking tray with loaves on the center rack. Bake for 2
½ to 3 ½ hours at 250 degrees depending on the size of the patties and your oven. This low temperature, long-term baking method
preserves most of the nutrients from heat. Although the oven
temperature may be 250 degrees, the temperature inside the loaves
is about 100 degrees cooler. You may wish to use a spatula midway
How To Use Sprouts 63
in the baking to lift the bread from the tray to prevent sticking. The
bread is ready when the top of each loaf is firm to the touch but not
hard. The loaves should still be moist like brownies when removed
from the oven,
This delicious sprouted wheat bread is denser, chewier, sweeter and
tastier than breads made with flour. This method of using sprouted
grains in bread-making goes back to biblical times. Such breads can
become a major improvement in your family’s diet. You will get
plenty of protein, while consuming fewer calories and none of the
additives commonly found in commercial baked products. You can
also use a dehydrator if you have one. Keep the drying temperature
under 118 degrees Fahrenheit.
Now consider a completely natural, unadulterated, uncontaminated
alternative—sprouted wheat bread. All you will need is 2 cups of
red winter wheat. Nothing else. After three days of sprouting, when
the sprout is as long as the berry from which it springs the following
will occur:
• Vitamin B-12 content has quadrupled to around 54 milligrams
per 100 grams (versus just one milligram in white bread).
• Other B vitamins have increased three to twelve times.
• Fewer calories.
• Very little fat and no pesticide residues.
• Fewer processing contaminants or chemical additives.
You will enjoy better digestion because of the enzymes and the fiber
will aid regularity. By including sprouted wheat bread in your diet,
you will be getting the real staff of life for nutritional support. You
may even experience a corresponding boost in energy and health
which the living germ of the grain can help bestow.
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MANY USES OF SPROUTS
There are as many ways to use sprouts in cooking as there are for
any vegetables. The difference here is that you will want to cook the
sprouts as little as possible in order to protect their vital nutrients.
Following are 30 ways to cook with sprouts. The sprouts listed work
well, but try others and use your imagination.
1. Add any sprouts to tossed salads
2. Use in coleslaw - cabbage, clover, radish
3. Try in potato salad - mung bean, lentil
4. Add to jellied fruit salads - alfalfa, clover
5. Use in oriental stir-fry dishes - mung bean·
6. Blend into fruit shakes or juices - alfalfa, clover
7. Blend with vegetable juices - cabbage, mung bean, lentil
8. Replace celery in sandwich spreads - lentil, radish
9. Grind up and use in sandwich spreads -lentil, radish
10. Mix with soft cheeses for a dip - mung bean, radish
11. Top grilled cheese sandwiches after grilling - alfalfa, clover.
Vegans may wish to substitute with soy cheese
12. Stir into soups or stews as they cool- mung bean, lentil
13. Use as a breakfast cereal - wheat only
14. Mix into pancake or waffle batter - buckwheat
15. Add to potato pancakes - alfalfa, clover
16. Add to scrambled eggs - alfalfa, clover, radish. Vegans may
wish to scramble tofu and add sprouts.
17. Mix into omelets - alfalfa, clover, radish
18. Grind up and mash into potatoes - mung bean, lentil, wheat
19. Combine in rice dishes - fenugreek, lentil, mung bean
20. Mix into fried rice as it cools - lentil, mung bean
How To Use Sprouts 65
21. Stir-fry with other vegetables - alfalfa, clover, radish, mung
bean, lentil
22. Mix in spaghetti sauce as it cools - alfalfa, clover
23. Sauté with onions - mung bean, clover, radish
24. Puree with peas or beans - mung bean, lentil
25. Add to baked beans - lentil
26. Steam and serve with margarine - mung bean, lentil
27. Use to garnish a plate - alfalfa, clover, salad mixes
28. Mix into camping foods as you cook them - lentil, mung bean
29. Use in sandwiches instead of lettuce - alfalfa, clover, radish
30. Eat them fresh and uncooked in a sprout salad - salad mixes
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How To Use Sprouts 67
SECTION SIX
SPROUTS AS FOOD STORAGE
Sprouting seeds, beans and grains have been a survival method of all
cultures since civilization began. Without saving seed from the previous harvest, how would the next season’s harvest begin? Methods
of storing of course have improved and there are many; however,
the best methods that we’ve found are listed below.
STORAGE METHODS
Nitrogen Packed - By far the best known method of storing for
long term periods is nitrogen packing. When nitrogen gas is added
to a can, jar or bucket and quickly sealed the oxygen is immediately
dissipated and therefore can not allow microscopic larvae to generate. Larvae exists in some quantity on most foods of this sort and
must not be allowed to breathe, or obtain warmth, moisture or light
to generate.
Oxidation is another process that can occur. Removing oxygen preserves the life force of the item being stored.
Number 10 cans which have been sealed and nitrogenized seem to
last the longest with reported shelf life of up to ten years, but more
realistically twelve to fifteen years depending on the item stored and
storing conditions. It is best to store food-grade nitrogenized cans
in a cool dry place for long term periods. (See list of availability of
pre-packed nitrogenized seeds and grains or look up web site www.
wheatgrasskits.com for more information. We guarantee our seeds
for two years!)
Dry Ice - Storing in 5-gallon plastic buckets with dry ice at the bottom and pouring the product on top, then immediately applying a
rubber sealed lid is another method that can be used. The nitrogen
from the dry ice is emitted and an oxygen reduction factor occurs,
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often keeping the product bug-free for reported periods of up to
four or five years. Problems can arise if the plastic buckets become
brittle over time and crack or simply breathe air through the plastic
thereby defeating the purpose.
Dry ice will also burn sensitive seeds and grains upon contact which
will then simply refuse to sprout when the time comes.
NATURAL CONTROLS
Bay Leaves - An old time tested and less expensive method of storing food with bay leaves has been successful as well.
Simply spread four to five bay leaves flat around the storing container and layer the product 4 to 5 inches placing more bay leaves at
each layer until container is full. Seal container and check for infestation every few months to be sure. Since there are no gases to escape,
food storage can be checked more often. This is an older method of
storage, and there are no guarantees in the long run against one day
opening up that proverbial can of worms!
Freezing – Freezing seeds has proven to keep seeds viable indefinitely. If you freeze seeds, avoid opening and closing the container
you have them in. If you must open the container to remove seed,
do not open when the air is particularly humid as it will condense in
the container. The drier the air in the container, the better.
Diatomaceous Earth – This can be used to protect seed against insect attack. If larvae or eggs are in the stored seed, when they hatch
the dust acts as a desiccant and as a cutting agent, killing the insect
as it tries to move about in the container.
Sprouts as Food Storage 69
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SECTION SEVEN
CRUCIFEROUS NUTRITION
All members of the cruciferous family of green vegetables, broccoli,
kale and spinach, offer a wide range of benefits to biogenic greens.
These foods are rich in iron, oxalic acid, chlorophyll, carotenoids,
lutein, zeaxanthin, indoles, vitamin A and C and fiber. Broccoli and
broccoli sprouts also contain a powerful antioxidant “sulphoraphane” which helps human cells fight the progression of free radicals. A study of researchers at John Hopkins University reveals that
broccoli sprouts have up to fifty times more anti-cancer chemicals in
them than in the mature vegetable.
Broccoli sprouts (raw): Provide vitamins A, B, and C; potassium
and the phytochemicals sulforaphane; indole and isothiocyanate. Research suggest these phytochemicals may reduce the risk of breast,
stomach, and lung cancers.
SERVING SIZE 3oz. (85g) SERVING 1
AMOUNT PER SERVING
Calories 35Calories from Fat 5 % Daily Value*
Total Fat O.5g 1%
Saturated Fat Og 0% Cholesterol Omg 0%
Sodium 25mg 1%
Total Carbohydrates 5g 2% Dietary Fiber 4g
16%
Protein 2g
Vitamin A 10%
Vitamin C 60%
Calcium 6%
Iron 4%
The following article describes some of the recent findings regarding broccoli sprouts and how they provide nutritional benefits that
can help in our ongoing efforts to overcome diseases that seem
hopeless.
Sprouts as Food Storage 71
RECENT STUDY
Study finds broccoli sprouts have high levels of anti-cancer chemical:
Washington (AP) - Good news for people who hate broccoli: A
study shows that there is up to 50 more anti-cancer chemical in
broccoli sprouts than in the mature vegetable—and the sprouts
don’t taste like broccoli.
Three-day-old broccoli sprouts, which are tender shoots topped with
two baby leaves, are loaded with a concentrated form of sulforaphane, a powerful cancer fighter, say researchers at John Hopkins
University.
Dr. Paul Talalay, head of a team at Hopkins that discovered sulforaphane five years ago, said he was surprised that the sprouts contained such a high level of the anti-cancer compound.
“If these are developed commercially this could be a really easy way
for people to get the benefits of chemoprotection against cancer,”
said Talalay.
A report on the research was published in The proceedings of the National Academy of Science.
Earlier studies showed that sulforaphane, found in broccoli, cauliflower and some other vegetables, enables the body to make an
enzyme that prevents tumors from forming. A 1994 study indicated
that cancer development was reduced by 60 percent to 80 percent in
laboratory animals fed sulforaphane extracted from broccoli.
Talalay said that diet studies have shown that eating two pounds of
broccoli a week—an unappetizing thought to many people—can
provide enough sulforaphane to lower colon cancer risk by half.
However Talalay said that his lab has found that the sulforaphane
content in broccoli from a grocery store can vary by a factor of
eight or ten and there is no way to identify a vegetable loaded with
the compound from one that is not.
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“They look the same,” he said. “It is impossible to tell a highly protective broccoli from a poorly protective broccoli.”
Broccoli sprouts may solve this problem, said Talalay, because the
baby plants have a uniformly high level of sulforaphane.
“Because of the high content (of sulforaphane), it is possible to
consume far lower quantities of the sprouts and get the same protection,” he said.
Broccoli sprouts resemble the alfalfa sprout now common in grocery stores, but they have more flavor, said Talalay. And the broccoli
sprouts do not have the sharp tang of mature broccoli that many
people, such as former President Bush, find unpleasant.
“They have a far more interesting taste than ordinary sprouts”. said
Talalay. “You can use them in sandwiches or salads.”
Talalay said the broccoli sprouts take just three days to grow from
seeds, in contrast to the 55 to 70 days it takes to grow a mature
broccoli plant.
Broccoli sprouts are not now grown commercially, but Talalay said
that if other researchers confirm the findings of his lab, it could
encourage growers to start producing the baby broccoli as a new
vegetable for health-conscious shoppers.
“This is an important finding,” said Michael Bennett, a professor at
the University of Texas, Southwest Medical Center and an expert on
diet and cancer. He said diets rich in broccoli and other vegetables
have a proven benefit to health but that “the important thing is getting people to eat them.”
With the end of the twenty-first century our society has become
more concerned with health than ever before in history. Our lives
are constantly bombarded with new studies showing the additives
in our food, pollution, radiation, or just plain unhealthy living will
inevitably give us cancer. As a society we have accepted cancer as
a common constant along with death and taxes; however recent
Cruciferous Nutrition 73
medical studies have shown us how to reduce the chances of getting cancer up to 80 percent with daily intakes of sulforaphane.
Sulforaphane is a compound that prevents cancer by “assisting the
body to create an enzyme that prevents tumors from forming. The
test showed sulforaphane from broccoli reduced cancer by 60 to 80
percent.” (Life Extension Dec. 1997) Further studies showed that
“sulforaphane aided in shrinking tumors already present” (Dr. David
G. Williams. Alternatives Jan. 1998).
SULFORAPHANE
Perhaps the most amazing fact about sulforaphane is that it does not
concentrate on certain organs or particular cancers. Because it fights
cancers on a cellular level it helps all organs against all forms of
cancer. Sulforaphane is found in large quantities in broccoli, and increased levels of thirty to fifty times the potency are found in broccoli sprouts, thus making broccoli sprouts among the most potent
anticarcinogens in the food arena. Living Whole Foods has been the
leader in promoting health through live whole foods and especially
sprouts for over two decades. We supply the home sprouter with
everything they need to grow sprouts within the sanctuary of their
own home.
Our Broccoli Sprouting Seeds are untreated with pesticides,
herbicides, fungicides, chemical fertilizers or mercury,
making them among the safest and most nutritious in the
industry. Our Broccoli Capsules are made from organically
grown broccoli sprouts, carefully vacuum dried to preserve
their sulforaphane content. Each 250 mg capsule is the
equivalent in sulforaphane to 9 ounces of broccoli sprouts.
Broccoli Capsules are lab essayed and quality guaranteed.
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Cruciferous Nutrition 75
SECTION EIGHT
SOIL AMENDMENTS
AZOMITE™
Your grass will be more beneficial if you add nutrients to your soil.
Azomite™ has sixty-seven major and trace elements, so its name
means “A to Z of Minerals Including Trace Elements.” Typical
analysis shows Azomite™ contains every element that’s beneficial to
plants and animals, and other elements (micro-nutrients) scientists
believe essential for health. Azomite™ is a pinkish powder you can
add to your soil. (Add ¼ cup of Azomite™ per one tray of wheatgrass. Stir into the soil.) The root system of your grass absorbs the
nutrients. You can get Azomite™ from www.wheatgrasskits.com.
Or, you can use other organic products to enrich your soil such as
earthworm castings, phosphate rock dust, or powdered kelp.
Azomite™ is a natural mined product. For over fifty years regional
livestock and crop producers have utilized this unique material from
central Utah to improve livestock and plant growth. Assays reveal
that the material contains a broad spectrum of metabolically active
minerals and trace elements.
Azomite™ is a naturally mined mineral product that requires no
mixing. It is odorless, won’t burn plants and won’t restrict aeration
or water penetration. Unlike some products, Azomite™ is not a
manufactured, chemically prepared fertilizer. It is 100 percent natural with no additives, synthetics or filters.
Mineralogically, the material can be described as a rhyolitic tuff breccia, which is a hard rock formation formed from the dust of a volcano that exploded, much like when Mount St. Helens did in 1980. Its
uniqueness does stem from the multitude of trace minerals found
in the deposit. Thus the trade name, Azomite™, means the “A to Z
of Minerals Including Trace Elements.” Chemically, Azomite™ is a
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hydrated sodium calcium aluminosilicate (HSCAS) containing other
minerals and trace elements which the National Research Council
recognizes to be essential. HSCAS is listed in the U.S. Code of Federal Regulations (21 CFR 582.2729) as an anti-caking agent, and is
generally recognized as safe (GRAS) by the FDA.
EARTHWORMS AND CASTINGS
Ann Wigmore had a worm bin and let her worms compost all of
the used wheatgrass, sunflower, and buckwheat mats. This operation
was located right in the basement of the Boston mansion. In all her
simplicity, Ann Wigmore had great knowledge about nature and soil
and its importance in supplying plants with the correct ‘food’ for
them to build enzyme rich substances that would sustain their life as
a healthy plant.
Experiments with worm castings and worms show an increased
yield of 20 to 25 percent more grass from the same tray, when 3
tablespoons of castings is added per tray. Edward Howell, famous
researcher and nutritionist, had this to say about castings:
Cruciferous Nutrition 77
In connection with the enrichment of the soil, the enzyme contributions of earthworms should not be ignored. Charles Darwin
realized the part worms have played in building soil and wrote a
treatise on the subject. In the act of burrowing through the earth,
worms engulf the soil, and extract usable materials as food. After
passing through the length of the worm, the remainder is expelled
in the form of casts which contain a valuable contribution of worm
enzyme excretions. The earthworms, like all other animals, continually take in enzymes and eliminate them in their excretions, giving
the soil an endowment of free enzymes. Soil rich in worm casts is
sought after by some horticulturists for the cultivation of favored
plants. It makes high-grade plant food. Worms not only add enzymes to the soil but also loosen it, permitting water and air deeper
access. (Enzyme Nutrition, by Edward Howell pp.157-159):
We must consume the best quality foods grown from healthy soils.
As pointed out, use of castings increased yield up to 25 percent.
Dr. Howell points out that the nutritional value of the entire crop
is improved if grown in soil where there is significant worm activity. Remember, worm castings are biologically safe and contain no
pathogens.
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Soil Amendments 79
SECTION NINE
TOXIC BUILD-UP
We can turn for help to another little miracle a tiny one that we may
have overlooked. Consider the parable of the mustard seed. Inside
this tiny little seed rests the future mighty plant. A plant that will be
many times larger than that tiny germ of life from which it sprouts.
A plant that will produce many more seeds, each with another plant
resting inside. The mustard seed, then, is much more than a symbol
of infinity and of man: it is infinity itself in living form.
Every seed is a plant embryo, waiting for the right conditions to
respond with life and germinate into a shooting plant body. Some,
like ancient Egyptian wheat, wait for thousands of years. When a
seed meets the right combination of moisture, air and temperature,
it begins to sprout forth very fast. Just like us, it strives to emerge
into the world with a healthy body and to grow up big and strong.
For this reason, sprouting seeds produce a wide and abundant array
of concentrated vitamins, minerals, trace elements, enzymes, growth
hormones, amino acids, simple sugars, essential fatty acids—all of
which are essential to human health as well. These nutrients are
charged with energy—the energy of life. Instead of nine months,
however, these sprouts are ripe and ready for the world in just a few
days.
LIVE FOODS
Live foods—of which sprouting seeds, beans and grains are but one
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category—are beneficial, natural sources of concentrated healthful
nutrition. Sprouts can help a body that is constantly exposed to toxic
chemicals and is undergoing immune system decline. If we include
sprouts in our diets, we give our body the nutrients and energy it
needs to cleanse, detoxify, rebuild and heal itself. Then those trillions
of tiny cells that make up our comparatively enormous body can
continue to do what they do best—keep us alive, alert and feeling
healthy.
Annual human adipose (fat) tissue surveys and studies by clinical
ecologists are confirming and documenting a steady and alarming
build-up of toxic chemical residues in the entire American population. Several of the toxins detected are so dangerous at any level that
they have been placed on the EPA “banned” list—a list which keeps
getting longer. But banning them—and the thousands of others
which have not yet been tested for toxicity—will do nothing about
the millions of tons of toxic chemicals that already permeate our
environment. They will continue to build up in our bodies, unless
we personally take corrective action. No one knows the full consequences of all these different chemicals combining in the human
body. Especially when that same body is also exposed to various
harmful biological and radiological agents as well. But thanks to
widespread contamination of our environment, we are all guinea
pigs in a giant experiment resulting from our wasteful and destructive chemical, biological and radiation technologies. If we wish to
avoid possible future suffering and ill health, we need to do something about toxic build-up.
Soil Amendments 81
SYMPTOMS OF TOXIC BUILDUP
One clinical indication of toxic build-up is chemical allergy. Blood
and urine tests of chemically-allergic people invariably reveal high
concentrations of various toxic chemical residues in their bodies.
The Toxicity Chart lists some of the symptoms of chemical allergy
caused by toxic build-up. (page 71)
These symptoms need to be heeded. None of these conditions are
normal. If you are experiencing any of them, your body is trying to
tell you something. If you already know you are allergic to certain
chemicals, you may wish to seek out a physician trained in clinical
ecology for testing and treatment. More chemicals, pain-relievers,
antihistamines, antacids, etc, - will only make matters worse. They
only temporarily relieve or cover-up symptoms, without doing
anything about or even aggravating the cause - toxic build-up. Some
clinical ecologists estimate that 1 in 10 Americans are already reaching the danger point - toxic overload. At this stage, internal damage
leads to organ failure and various health emergencies. Toxic build-up
is one of the primary causes of the present runaway epidemics of
infectious, contagious and degenerative diseases in the industrialized
world, especially in the urban United States. These damaging toxins
are also called free radicals.
CHEMICAL ALLERGY FACTORS
Lipid Peroxides. These are fat molecules stripped of electrons
and made into free radicals by the two other kinds when they attack
lipids, or fats. Free radicals can be very damaging inside the human
body. One free radical can destroy an enzyme, even an entire cell.
Free radicals cause four basic kinds of physical damage:
1. Cross-linking. This is when free-radical damage causes protein,
RNA, and DNA molecules—even whole cells—to fuse together,
altering or halting their normal activities. This damage is most
visibly evident in the skin, where it causes wrinkling.
2. Lysosome Destruction. Lysosomes are cell digestive enzymes.
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When altered or released into the cell uncontrollably, they can
destroy critical cell components, even the entire cell itself. A
common symptom of this damage is inflammation, such as that
found in arthritis and rheumatism.
3. Cell Membrane Destruction. Cell and tissue membranes are
composed of lipids (fats) which assist passage of nutrients into
cells and wastes out of them. When damaged by free radicals,
these fats become insoluble, and the cell wall gradually becomes a
“stone wall,” This damage eventually leads to cell dysfunction and
cell death.
4. Lipid (Fat) Peroxidation. Its more common name is rancidity,
the end result of fats and oils “going bad.” Once cell membranes
and fatty tissue begin to go rancid under attack from free-radicals,
this creates a cascade of thousands more free radicals. Rancidity
is free radical damage that is out of control. It is one of the primary causes of disease in this “chemical age” and can be expected to take an even higher toll throughout the new millennium.
Free-radical damage is a fact of life in the twenty first century. It
comes not just from the toxic chemical residues (hydrocarbons,
heavy metals, etc), but also from exposure to: environmental
radiation (X-rays, microwaves, TV), solar radiation (ultraviolet
light), food irradiation, nuclear waste, poor nutrition (especially
fried fats and oils), illness (where there is cellular destruction),
even emotional stress and distress which is difficult to avoid in
many fast-paced and tension-filled lives.
Toxic Build-Up 83
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CHEMICAL ALLERGY INDICATORS
Skin: Itching, burning, flushing, tingling, sweating behind neck, hives,
blisters, blotches, red spots, chloracne, weals, itchy rashes, psoriasis,
dermatitis.
Ear, nose, throat: Nasal congestion, sneezing, nasal itching, runny
nose, postnasal drip. Sore, dry, or tickling throat, clearing throat, itching palate, hoarseness, hacking cough. Fullness, ringing, or popping
of ears, earache, intermittent deafness, dizziness, imbalance. Recurrent throat or ear infections.
Eyes: Blurring of vision, pain in eyes, watery eyes, crossing of eyes,
glare hurts eyes. Eyelids twitching, drooping or swollen, Redness or
swelling of inner angle of lower lid.
Respiratory: Shortness of breath, wheezing, persistent cough, mucus
formation in bronchial tubes, recurrent respiratory infections.
Cardiovascular: Pounding heart, increased or racing pulse rate,
skipped beats, flushing, pallor, hot flashes, chills or cold extremities,
redness or blueness of hands, faintness, chest pain.
Gastrointestinal: Dryness of mouth, increased salivation, canker
sores, stinging tongue, burping, retasting, heartburn, indigestion,
nausea, vomiting, difficulty in swallowing, rumbling in abdomen,
abdominal pain, cramps or colitis, alternating diarrhea and constipation, itching or burning of rectum, food intolerances, bloating, gas,
sluggishness after eating.
Nervous system: Headache, migraines, dizziness, light-headedness,
compulsively sleepy, drowsy, slower reflexes, depressed; anxious,
stimulated, over active, tense, restless, jittery, easily irritated; silly,
inebriated, unable to concentrate, trouble remembering words or
numbers or names; stammering or stuttering speech, panic attacks
and chronic anxiety, delusions or hallucinations, twitching, tremors,
convulsions.
FREE RADICAL DAMAGE
Normal molecules have pairs of electrons spinning in their outer
shells that balance each other for electrical stability. A free radical is
Toxic Build-Up 85
any molecule that has an unpaired outer electron. It is “free” to react
“radically” with other molecules and cause cellular damage. There
are three major kinds of biologically damaging free radicals:
Oxides, superoxides and hydroxyls both are unbalanced forms of
oxygen. Superoxides are oxygen molecules (02
) lacking an outer
electron. Oxides are singlet oxygen atoms (02
) that lack an electron.
Both are highly reactive inside the human body.
Hydroxyls (HO) are an unbalanced, free-radical form of water (H2
0)
which lacks the balancing electron of the missing hydrogen atom.
This is the most reactive free radical known.
AGING AND HEART DISEASE
Strong body odor is one indication that rancidity is occurring inside
the body due to free-radical damage, With the continued build-up
of fat in human bodies will come more damage from free radicals
because most chemical toxins are fat soluble. This means that they
readily combine and react with fatty tissue while building up inside
it. Consequently, the more fat and toxic build-up in a person’s body,
the more cellular damage, ill health, and faster aging there will be in
that body.
Toxic build-up can add to the cause of heart disease. Arteriosclerosis, or hardening of the arteries, results from cholesterol (fat) buildup and free-radical attack which hardens it onto the artery walls.
This combined with toxic fatty build-up around the heart itself
contributes to the ever-increasing incidence of heart disease in this
country.
Changing to a raw or mostly raw vegan diet, rich in sprouts and
wheatgrass juice, will alleviate all of these problems.
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SECTION TEN
ANTIOXIDANTS
Toxins accumulating in the pelvic areas cause lower immune response, increasing the likelihood of infection and subsequent spread
of disease. Toxic residues, therefore, are a major contributing factor
in the spread of many diseases. At the same time, several strains
are adapting to their toxic environment by developing immunity
to various antibiotics (which also contribute to toxic buildup). The
increased incidence of cancer in the excretory and reproductive
organs may also be partly attributable to this toxic build-up.
NATURE’S PROTECTORS
Our body’s first and primary line of defense against free-radical (oxidant) attack are the antioxidants supplied in our diet. These natural
substances neutralize free radicals by combining with them chemically to render them harmless. They go even further, and are vital in
nourishing, strengthening and stimulating the immune system. Some
antioxidants are vitamins, others are minerals or trace elements, still
others are enzymes and plant pigments. All of them, to one degree
or another, can protect us from toxic chemical build-up and attack. Let’s take a closer look at the twelve most important ones, all
of which occur abundantly in various sprouting seeds, beans, and
grains.
VITAMINS
Provitamin A (Carotenes) - This is by far one of the best antioxidants and immune system builder. The synthetic form of vitamin A
(another chemical) is toxic to the body in large doses. When derived
from carotenes (provitamin A) it is completely nontoxic. Our body
merely stores any excess in the liver and fatty tissue, Since this is
where most toxic residues also get stored, provitamin A can help
Toxic Build-Up 87
keep fatty tissue from becoming rancid. Vitamin A is essential in the
diet for healthy epithelial tissue. This tissue forms the skin, glands
such as the mammary glands and the mucous membranes which line
the lungs and the digestive, urinary and intestinal tracts. Vitamin A
deficiency has been linked with higher incidence of cancer in epithelial tissue, which accounts for well over half of all cancers. Optimum dietary levels of vitamin A are known to boost the immune
system. Studies have found increased production of lymphocytes,
phagocytes, T cells, B cells, and five classes of antibodies, including
interferon and tumor necrosis factor. Vitamin A also helps protect
the body from radiation, especially solar radiation effects on the
skin. With rising levels of ultraviolet radiation falling on us due to a
weakened ozone layer, this protection becomes doubly important.
Unfortunately, however, according to several studies by the USDA
and others, over 50 percent of all American diets are dangerously
deficient in this important vitamin and antioxidant. Provitamin A
rises dramatically when sprouting seeds that develop chlorophyll
are exposed to a few hours of direct sunlight. Sunlight triggers the
production of carotenes as well.
Vitamin B Complex - The B Complex includes B-1 (thiamine), B-2
(riboflavin), B-3 (niacin), B-6 (pyridoxine), B-12 (cyanocobalamin),
B-13 (orotic acid), B-15 (pangamic acid), B-17 (laetrile), folic acid,
pantothenic acid, biotin, inositol, choline, and PABA. The B vitamins aid in the metabolism of proteins and fats, boost energy and
help the immune system produce antibodies. They also help regulate
the important elimination organs of the liver and kidneys. One of
the highest natural sources of B vitamins is sprouted grains.
Toxic chemical residues tend to accumulate and concentrate in the
pelvic areas for two major reasons. First, this area is where most
people carry a large portion of their body fat. As we learned earlier,
toxins tend to lodge in fatty tissue. Second, this is also where the
excretory organs are located. Toxins that cannot be excreted tend to
linger in and migrate into the reproductive organs, where they can
damage sperm and ova—even DNA, the “genetic blueprint” for
future generations.
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Although we can’t escape these toxic poisons completely, we can do
something to slow, stop or even reverse toxic build-up. Obviously,
the more we expose our body to toxic chemicals, the more toxic
our body will become. The first step, then, is to slow toxic build-up
by decreasing our toxic intake. This means watching what we eat,
drink, breathe and allow our skin to come in contact with. This also
means decreasing our intake of saturated fats, especially fried foods
or fats and oils cooked at high temperatures, stored for a long time,
or overly exposed to air and light. To stop or reverse toxic build-up,
we will need to go further and increase our toxic output, This means
adding nutrients in our diet known to neutralize these poisons and
help our body eliminate them. This is where sprouts come in. They
contain all the nutrients needed in a delicious and readily available
form.
Vitamin C - This important vitamin directly neutralizes and detoxifies over fifty known chemical toxins. For example, it keeps
cancer-causing chemicals known as nitrosamines from forming from
nitrates. Vitamin C also boosts the immune system. It increases the
production of disease-fighting lymphocytes and the production of
interferon. It increases iron assimilation and helps prevent anemia.
Fresh-squeezed citrus juices are one good source, but some sprouts
and sprout juices are even higher in vitamin C content.
Vitamin E - This vitamin provides a host of antioxidant qualities.
It prevents rancidity of fats in the bloodstream and elsewhere in the
body, especially the skin. It also protects enzymes, hormones and
other antioxidants. Vitamin E boosts the oxygen-carrying capacity
of red blood cells and helps oxygenate body tissues. It strengthens
the immune system and assists production of T cells, B cells, and
several antibodies. Cold-pressed wheat germ oil is one way to add it
to your diet. However sprouted wheat, alfalfa, or clover cost much
less.
Chlorophyll - Although it is neither a vitamin nor a mineral, chlorophyll is a potent antioxidant and blood purifier. It has been called
“green blood,” and for good reason. Its molecular structure is identical to that of the heme molecule in red blood cells, except it has
Antioxidants 89
magnesium instead of iron at the center. Since our body converts
chlorophyll to heme in producing new red blood cells, it is essential
in the diet for a healthy, oxygen-rich blood supply. Unfortunately,
many American diets are deficient in this important antioxidant.
Chlorophyll is known to fight infections by retarding the growth of
bacteria, especially odor-causing bacteria. For this reason, it is not
just a great detoxifier, but a natural deodorizer as well. In combination with calcium phosphate found in sprouted grains, it helps
neutralize fluorides that may enter the body via the water supply.
Chlorophyll also stimulates tissue cell activity and its normal regrowth. It is therefore essential in the diet for rebuilding blood and
tissues damaged by toxic chemicals.
The highest levels of chlorophyll, up to 70 percent of solid’s content, are found in cereal grasses such as wheatgrass after they are
juiced and strained. Wheatgrass juice provides many other important
antioxidant vitamins, minerals and enzymes for quick assimilation
into the bloodstream. For this reason, a later section will explain
how to grow and juice wheatgrass. Wheatgrass juice is also the best
source for the antioxidant enzymes discussed below.
Vitamins and chlorophyll remove free radicals directly. The following minerals and trace elements work indirectly by activating the
antioxidant enzymes which will be covered later.
MINERALS
Calcium - Calcium helps the kidneys eliminate toxins. It helps
regulate blood pH and electrolyte balance. Calcium helps the body
eliminate heavy metals such as cadmium, lead and mercury, and
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radioactive isotopes such as Strontium 90.
Iron - This mineral, found in every cell in the body, is essential in
the production of hemoglobin, the oxygen-carrying component in
red blood cells. Iron also improves immune response by strengthening respiratory action and tissue oxygenation. It has been found to
prevent absorption of heavy metals such as lead and cadmium.
Magnesium - This important mineral, a component of chlorophyll, has many protective functions in the body. It helps counteract
aluminum toxicity, balances the properties of calcium, and aids in
the utilization of many other antioxidants by the body. The RDA
for magnesium is 350 milligrams, which is easily supplied by a diet
which includes chlorophyll-rich sprouts.
Potassium - This helps maintain normal mineral balance and effective mineral function. It helps detoxify the kidneys. It also prevents
over acidity by maintaining the acid-alkaline balance in the blood
and tissue. Sprouted wheat and sunflower seeds are good sources of
potassium.
Selenium - This trace element is known to fortify and strengthen
the immune system by boosting antibody production. It helps the
body to attack free radicals, especially hydrocarbons and heavy metals such as lead and mercury. Agriculture chemicals, acid rain and
food processing all destroy selenium and all the other antioxidants.
Zinc - This trace mineral is essential to the thymus gland in the production of virus-killing T cells. Zinc is required in the production
of nucleic acids such as RNA and DNA, which also help protect
against toxic attack. It is also important in the proper absorption and
functions of several antioxidant vitamins, especially the B complex.
Food processing destroys zinc, especially in the milling of whole
grains into refined flour products.
Antioxidant Enzymes - This is a group of metabolic catalysts used
by the body specifically to rid itself of free radicals. These are the
“activators” of the free-radical disposal system. They include two
primary members, superoxide dismutase (SOD) and catalase (CAT),
Antioxidants 91
and eight secondary members, including glutathione perioxidase
(GP) and methionine reductase (MR).
Each is known to neutralize or deactivate a certain kind of free radical. And where it takes one molecule of a vitamin to neutralize one
free radical, a single molecule of one of these enzymes can get rid
of thousands. SOD eradicates the superoxides and oxides. GP takes
care of the very dangerous lipid peroxides. And MR eliminates the
hydroxyls. CAT neutralizes the hydroxyls and assists the others in
reducing all the free radicals to harmless end products that the body
can then more easily expel. All are found in sprouts, especially in
sprouted wheat.
Your body’s ability to digest and absorb nutrients from the food
you eat is totally dependent on enzymes. Digestion is an enzymatic
process from beginning to end. Yet enzyme activity in the average
person declines by 30 percent to 50 percent by middle age. This is
not surprising when we look at what destroys enzymes. Cooking any
food above 140 degrees F destroys them, as does pasteurization.
Food processing destroys enzymes, as well as chlorine and fluoride
in drinking water, lead, cadmium and hydrocarbons in air, depressants such as alcohol, stimulants such as caffeine and nicotine, and
antibiotics and other drugs. Dietary enzyme deficiency may be a
primary cause of digestive disorders and nutrient malnutrition. You
can get enzyme sufficiency in your life by adding some sprouts to
your diet.
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Antioxidants 93
SECTION ELEVEN
SELECTED ARTICLES
A SHORT HISTORY OF WHEATGRASS AND BARLEY
GRASS
by KK Fowlkes
Wheatgrass juice is very sweet tasting, while barley grass juice is
mildly bitter. In fact neither grass made into juice tastes very good–
but they do deliver improved health.
Interesting: The first recorded mention of a ‘grass cure’ is found
in the Old Testament, Book of Daniel 4:31-32. Grass is apparently
recommended as a treatment for Nebuchadnezzar’s madness.
31. While the word was in the king’s mouth, there fell a voice from
heaven, saying, O king Nebuchadnezzar, to thee it is spoken; the
kingdom is departed from thee.
32. And they shall drive thee from men, and thy dwelling shall be
with the beasts of the field: they shall make thee to eat grass as
oxen, and seven times shall pass over thee, until thou know that
the most High ruleth in the kingdom of men, and giveth it to
whomsoever he will.
During the early 1900s a man named Edmund Bordeaux Szekely discovered an ancient biblical manuscript, which he subsequently translated. It was a remarkable discovery and Szekely was so enthralled
with the translation that he formed a society he called the Biogenic
Society to promulgate the teaching of this ancient way of eating.
He began publishing the manuscripts in the form of booklets,
which he sold inexpensively because he felt that the world needed
the message. He called the books “The Essene Gospel of Peace.”
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The Essenes were a righteous people who lived near the Dead Sea
during the time of Jesus Christ. According to the “Essene Gospel
of Peace” Christ actually taught them the laws of health during that
time. The main teaching of Essene Book I is: Don’t kill your food
by cooking it. The main teaching of Essene Book IV is: all grasses
are good for man and wheatgrass is the perfect food for man. These
Essene Booklets can typically be purchased at any health food store.
“In 1930, Charles F. Schnabel started feeding his family grass.
Before anyone else, he initiated the movement for the human
consumption of grass and devoted his entire life to promoting
its nutritional and health benefits. He also succeeded in creating
a demand for grass as a premium livestock feed and furthered its
role as a profitable and ecological crop for American farmers. His
dream was to see grass included as a valuable supplement in the
American diet. He knew from his experiments with animals and
his research in the laboratory that it boosts nutrition, builds good
blood and strengthens immunity. His vision was of an America
that would donate grass to feed the hungry worldwide and teach
malnourished countries to grow it. He is a forgotten hero, but he
is remembered for how close he came to making wheatgrass a
household food. Few people are aware of it today, but in the l940s,
pharmacies all over America and Canada sold “tins” of grass. Stories about the human consumption of grass appeared in Newsweek,
Business Week, Time and other magazines. Today, grass is just now
approaching the level of popularity that Charles Schnabel had crusaded for and achieved over sixty years ago.” (Wheatgrass, Natures’
Finest Medicine, by Steve Meyerowitz.)
In the 1940s a man by the name of Charles Kettering (former
Chairman of the Board of General Motors) donated money for the
study of chlorophyll. Chlorophyll was studied intensively by medical
doctors using FDA required standards i.e. double blind studies, etc.
(There are currently over forty articles written up in medical journals
about the healing effects of chlorophyll.) These medical doctors
found that chlorophyll was a great healer and used it as such for
quite some time. The next question is…why aren’t they still using it?
Antioxidants 95
Probably because it is hard for anyone to turn a profit on a product
like chlorophyll which can be grown in any kitchen or back yard.
Sometime during the 1940s a lady by the name of Ann Wigmore
healed herself of cancer from the weeds she found in vacant lots
in Boston. (See Why Suffer by Ann Wigmore.) She began a study of
natural healing modalities–and with the help of a friend, Dr. Earp
Thomas, she found that there are 4,700 varieties of grass in the
world and all are good for man. (Since that time many more varieties
have been discovered.) With the help of her pets, she arrived at the
conclusion that wheatgrass was the best medicinal grass. She started
an institute in Boston called the Ann Wigmore Institute and since
then has taught people from all over the world about the grasses
and the living food healing program–and helped them get well from
some very serious diseases. She has written over thirty-five books
telling about wheatgrass and living foods.
Now, many people are finding out for themselves the great benefits
of wheatgrass (which is essentially liquid chlorophyll). Since Ann
Wigmore’s time, a Japanese researcher named Yoshihide Hagiwara
has done research on the healing properties of barley grass. Hagiwara was the owner of a large pharmaceutical company in Japan.
He had personally developed numerous medications. He became
extremely ill from working with drugs. He came to the conclusion
that if synthetic drugs make a person sick, then how could they
make one well?
He began to study Chinese medicine and found that the father of
Chinese medicine said, “It is the diet which maintains true health
and becomes the best drug.” Hippocrates, considered the father of
western medicine, said basically the same thing. Ann Wigmore originally named her institute after Hippocrates-–based on his teaching
that the body can act as its own physician when provided with the
proper tools (living organic nourishment), used in the way nature
intended–unprocessed and uncooked.
Of all the grasses, barley grass has probably been researched more,
due to the efforts of Dr. Yoshihide Hagiwara, President of the
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Hagiwara Institute of Health in Japan. Hagiwara reports that he
researched over 150 different plants over a period of thirteen years.
He found that in barley was the most excellent source of nutrients
that the body needs for growth, repair and well-being.
A biologist named Yasuo Hotta from the University of California,
La Jolla, found in barley grass a substance called P4D1. This substance not only has strong anti-inflammatory action but also was
shown to actually repair the DNA in the cells of the body. This
aided in the prevention of carcinogenesis, aging, and cell death.
He reported in a Japan Pharmacy Science Association meeting that
P4D1 suppresses or cures pancreatitis, stomatitis, inflammation of
the oral cavity, and dermatitis, and also lacerations of the stomach
and duodenum. He found that barley juice is much stronger than
steroid drugs but has few if any side effects.
Dr. Howard Lutz, who is director of the Institute of Preventive
Medicine in Washington, D.C., has said this about barley grass:
“[Barley grass is] one of the most incredible products of this
decade. It improves stamina, sexual energy, clarity of thought, and
reduces addiction to things that are bad for you. It also improves the
texture of the skin, and heals the dryness associated with aging.”
Some people who first try grass juice find that they have difficulty
with wheatgrass juice. It is extremely detoxifying and makes some
people nauseous every time they drink it. These people may find
that they can much more easily tolerate barley grass juice. It is
milder, although bitter, compared to the sweetness of wheatgrass
juice. Often barley grass is a good first step to assimilating wheatgrass juice. Barley grass is very high in organic sodium. People who
have a tendency towards dehydration need more organic sodium.
People with arthritis have used celery juice for years because of the
organic sodium it contains. According to Hagiwara, in his book,
Green Barley Essence, barley grass has 775 mg of organic sodium per
100 grams. This contrasts with 28 mg of sodium per 100 grams in
celery. Organic sodium keeps calcium in solution in the bloodstream
and also dissolves calcium deposited on the joints. It also replenishes
organic sodium in the lining of the stomach. This aids digestion by
improving the production of hydrochloric acid in the stomach.
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Besides chlorophyll and a myriad of vitamins, minerals and enzymes,
barley grass is said to have 30 times as much vitamin B1 as in milk,
3.3 times as much vitamin C, and 6.5 times as much carotene as in
spinach, 11 times the amount of calcium in cow’s milk, nearly 5
times the iron content of spinach, nearly 7 times the vitamin C in
oranges, 4 times the vitamin B1 in whole wheat flour, and 80 micrograms of vitamin B12 per 100 grams of dried barley plant juice. The
Resource Research Association, Office of Science and Technology,
and Japan Food Analysis Center did this analysis.
This same food analysis center which did research on the dried
barley grass juice, found that it contains per 100 grams: 775 organic
sodium (natrum), 8,800 potassium, 1,108 calcium, 224.7 magnesium,
15.8 iron, 1.36 copper, 534 phosphorus, 7.33 zinc. Closest to it is
spinach: 25 organic sodium (natrum), 490 potassium, 98 calcium,
59.2 magnesium, 3.3 iron, 0.26 copper, 52 phosphorus.
Many people have claimed that regular supplementation with green
barley juice stimulates weight loss, which research says is due to the
enhancement of the cytochrome oxidase enzyme system which is
essential for cell metabolism. Another enzyme contained by barley
grass is superoxide dismutase (SOD), a powerful antioxidant which
protects the cells against toxic free radicals which are thought to be a
primary culprit in aging and many other diseases.
“It has been my experience, after growing both wheatgrass and
barley grass and providing juice for people, both in my green house
and in juice bars, that people who tend to be arthritic do better with
barley grass juice because of its high sodium content. Many people
using it have found relief from pain within a week or two. I have
also found that people with digestive problems do better with barley
grass.”
We have Ann Wigmore to thank for her research on wheatgrass
and Yoshihide Hagiwara to thank for our knowledge about barley
grass. In addition Hippocrates, the father of medicine, advised, “Let
your food be your medicine,” and Shin Huange-ti said “It is the diet
which maintains true health and becomes the best drug.”
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BARLEY GRASS, THE RESTORER OF HEALTH
by KK Fowlkes
Barley grass, the other green grass! Many people have turned to
us to find out why they should try barley grass juice as opposed to
wheatgrass. We hope to answer this question. While much of the
hype and interest is about wheatgrass; much of the research done on
grass was done on barley!
In order to understand the part that barley grass plays in the restoration of health, we must first discuss tentative causes of disease.
Let us begin by thinking about the center or the hub of the human
body. It is the stomach and the first guardian of the inner sanctum
of the body. It is represented around the pupil of the eye and looks
much like the hub on a wheel. When the stomach is healthy, the hub
is the same color of the iris. When it is unhealthy or deficient in
organic sodium it is either lighter or darker than the iris. Lighter is
acute, and darker is chronic.   We know that the human body is not
only physical, mental and spiritual, but is also chemical. It is in the
chemical realm where the physical problems of the human body
begin.
When a person eats a high animal protein, high sugar and low fiber
diet, certain chemical reactions take place in the stomach. A high
protein animal diet requires first that the stomach secrete a large
amount of hydrochloric acid so that the food can be broken down
into amino acids which can be used by the body. In the process of
this initial digestion there is always either an acid residue or an alkaline residue. These foods leave an acid residue after the breakdown.
This, chyme or food along with the hydrochloric acid that mixes
with it in the stomach cannot be allowed to traverse the small and
then large intestine as it would do damage to delicate tissues, so the
body uses minerals, the chief one being organic sodium, to buffer
this acid residue. The lining of the stomach has the greatest amount
of sodium in the body and protects the stomach from the hydrochloric acid. The bile that comes from the liver is rich in sodium.
This joins with the contents of the stomach to buffer the acid as it
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leaves the stomach and traverses the intestines.
Day after day, month after month, year after year, if a person eats
predominantly the typical American food diet (predominantly flesh
foods) which leaves a residue of acid and neglects to eat a high
amount of fruits and vegetables which leave an alkaline residue rich
in minerals, these minerals, mainly organic sodium, then potassium,
then calcium and magnesium are used up.
Dr. Bernard Jensen, known as the father of Iridology, devoted his
life to studying and developing iris analysis. Each part of the body
and each organ including the brain is represented in the iris of the
eye. Each part can look different depending upon the health of the
body. Jensen studied and related how the iris changes not only in
color but in configuration when certain dietary changes are made.
His work contains the basic knowledge of how diet affects the inner
tissues and organs of the body. Most importantly he presents his
knowledge in before and after pictures so that almost any student
can understand the concepts. His work includes the use of foods
and certain herbs that are rich in specific minerals to restore health
and vitality to different organs or tissues of the body. His many
books are used as textbooks for those who wish to learn this fascinating science. It is alternative medicine and is being accepted each
year by more and more medical doctors as they eschew drugs and
embrace natural medicine. (See Iridology, the Science and Practice in the
Healing Arts. Volumes I and II by Bernard Jensen, D.C., N.D.)
There are myriads of techniques for drugging or performing surgery
upon the human body. Modern allopathic medicine is a method
of suppressing the illness. For example if one has a continuous
rash, steroids such as cortisone are given to suppress it. The cream
pushes the rash or illness further down into the body so that the
skin stops breaking out. However, the sickness is still in the body,
just further down in the tissues.
Natural medicine seeks to strengthen the tissues using certain foods
and plants that are high in organic minerals. When the tissues are
strengthened, the body then has the ability to expel the poison or
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corruption through the skin or wherever it is the easiest. There is
no technique that can surpass Jensen’s method, because he can actually look into the human body and access information which can be
had in no other way and then prescribe those certain foods or herbs
which will provide the life giving and healing elements which nourish the tissue of the body, allowing it to strengthen, and then heal
itself.
Rich Anderson, student of Dr. Bernard Jensen, and author of
Cleanse and Purify Thyself, Volumes I and II says,
When the body becomes low in organic sodium, it is forced to go
to another part of its self to retrieve the electrolyte, and it will do
this even if it has to kill its own cells. When it begins to retrieve
organic sodium from within itself, the most benign and efficient
pathway is the bile. This way it can avoid having to directly injure
itself. However, the removal of sodium from bile, though harmless in the beginning, has a devastating chain reaction.
The removal of sodium from bile causes the bile pH to drop. The
more it drops the more acid it becomes. When bile drops to a
certain point, gallstones are formed. Gallstones can cause severe
problems, including life-threatening afflictions.
When the bile becomes acid, it is highly caustic and irritates the intestinal wall. Bile can become so acid that it can burn a hole right
through the gut wall: In fact 90 percent of all so-called stomach or
peptic ulcers are found in the duodenum near the bile duct. Bile
irritation is associated with development of polyps, bowl tumors,
colon cancer, irritable bowel syndrome (IBS), leaky gut syndrome,
and various other bowel diseases.
Fortunately the body has a protective mechanism that can help to
compensate for this dangerous scenario: Mucin secretion. Mucin
is a glycoprotein mucus. It is secreted by intestinal glands and can
line the intestines, thereby protecting it from acids and other irritants. Mucin is the primal essence of mucoid plaque.” (Dr. Rich
Anderson, Cleanse and Purify Thyself, Volume I)
The good thing about this scenario is that the delicate tissues are
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protected. The bad part: If the diet stays the same (high animal
protein) the mucin continues to form, day after day, year after year,
until it has formed a very heavy mucoid plaque which begins to be a
home for all kinds of parasites such as harmful bacteria and viruses
which were let in by the stomach because a lack of hydrochloric acid
couldn’t kill them.
The consequences of acid bile and mucoid plaque include the
following: poor digestion, poor assimilation, toxic accumulation,
poor peristalsis, mutation or destruction of friendly bacteria, bowel
diseases, and the commencement of many chronic and degenerative
diseases. And all this caused primarily because of organic electrolyte deficiencies or chiefly organic sodium deficiency, because the
minerals which are not replaced in the diet become less and less thus
exacerbating the problem even further.
The next most likely locale for the body to retrieve organic sodium
is the stomach. In a healthy person, the parietal cells of the stomach
manufacture hydrochloric acid, an essential element in digestion. But
in order to do this, it must have large amounts of organic sodium to
protect the stomach cells from the hydrochloric acid. It is at this site
that we find the greatest store of organic sodium, and if it is diminished, the stomach is forced to stop hydrochloric acid production.
For if the hydrochloric acid production were continued without the
protection of organic sodium, the hydrochloric acid would burn
a hole right through the stomach. Yes, a lack of organic sodium is
associated with ulcers. Therefore, a lack of sodium in the stomach
not only means a shutdown of hydrochloric acid production; it also
means that pepsinogen cannot be activated, nor can proteins be efficiently digested.
Lack of hydrochloric acid and enzymes devastates digestion. Poor
digestion always means that health is diminishing. Not only has that
happened, but a lack of the normal hydrochloric acid in the stomach
allows potential pathogenic bacteria, parasites, and yeasts to enter
the inner sanctum of the gastrointestinal tract.” (Dr. Rich Anderson,
Cleanse and Purify Thyself, Volume I)
Now that the mucoid plaque has become a home for parasites such
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as harmful fungi, bacteria and viruses other problems arise. One
problem is the waste they continually give off, in the process of
metabolism and catabolism. This waste in and of itself causes a
darkness in the body that is not only physical and chemical but
mental. The mucoid plaque prevents our foods from absorbing into
the bloodstream properly. Now the cells of our bodies are not only
underfed and becoming weaker each day but are surrounded by a
murky filth which is hard to cleanse because of the daily inundations
of more unhealthy foods.
As the digestive process uses up the organic sodium in the stomach,
it then begins to rob it from other parts of the body. If the muscles
are robbed, then they become weak. If the joints are robbed of organic sodium, then arthritis begins to develop. Lack of minerals and
organic sodium is the beginning of old age as we know it.
What is the good news of this scenario? The good news is that barley grass exists. Barley grass is one of the foods which is extremely
high in organic sodium. It contains not only organic sodium but the
cleanser chlorophyll. Abstaining from the typical American diet and
adding lots of grains, fresh fruits and vegetables along with barley
grass juice will begin to restore organic sodium to the stomach and
other tissues and the restoration of the health of the human body.
Other methods of cleansing the mucoid plaque are found in Rich
Anderson’s books.
THIS IS HERING’S LAW OF CURE
Constantine Hering, M.D. (1800-1880) observed that healing occurs
in a consistent pattern. He described this pattern in the form of
three basic laws which homeopaths can use to recognize that healing
is occurring. This pattern has been recognized by acupuncturists for
hundreds of years and is also used by practitioners of herbalism and
other healing disciplines.
According to the first of Hering’s laws, healing progresses from the
deepest part of the organism—the mental and emotional levels and
the vital organs—to the external parts, such as skin and extremities.
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Hering’s second law states that, as healing progresses, symptoms
appear and disappear in the reverse of their original chronological
order of appearance. Homeopaths have consistently observed that
their patients re-experience symptoms from past conditions.
According to Hering’s third law, healing progresses from the upper
to the lower parts of the body. For instance, a person is considered
to be on the mend if the arthritic pain in his neck has decreased
although he now has pain in his finger joints.
As the symptoms change in accordance with Hering’s Law, it is common for individual symptoms to become worse than they had been
before treatment. If healing is truly in progress, the patient feels
stronger and generally better in spite of the aggravation. Before
long, the symptoms of the aggravation pass, and leave the person
healthier on all levels.” (homeoint.org)
Ann Wigmore proved this when in 1950, she began a wellness
institute in Boston which remained functional until 1994. There she
took people from all over the world and fed them what she called a
living food diet. The diet was grown entirely at her institute. There
she sprouted many different seeds, buckwheat, alfalfa, sunflower,
peas, beans, lentils, etc. and especially wheat which she grew to 6
inches, and harvested and served as wheatgrass juice in addition to
the diet of sprouted foods and some organic fruit for taste. Many
of the people who went there were in extremely poor health, on
their last legs so to speak. They had tried chemotherapy and/or
radiation and other traditional forms of medicine, and in a last hope
went to Ann. With Ann, they not only regained their health, but
their hope. The treatment at the institute lasted for two weeks but
the diet was to be followed at least eighteen months. Many people
who went on the diet elected to live on it the rest of their lives as
they found a palate for this type of food and began to relish the
freshness of it and the energy that it created.
The implication that this diet has for all mankind is miraculous.
There is a substance in the grasses (wheat, barley) called P4D1 that
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has been recently discovered by scientists studying barley grass that
actually restores and normalizes the genes. With the normalization
and the restoration that this diet creates, the world can rid itself of
pain, suffering, and children born with genetic problems. Imagine
a world with perfect babies. Imagine a world with no tears, no pain,
and no sorrows. This is the promise of the millennium, when the
lion will lay down with the lamb—when death for all creatures will
cease. Health and compassion will reign.
The grasses are a gift from a Creator who foresaw the deterioration
of the human race in the last days. It is truly a natural medicine that
restores the health and well being of the colonies of organisms that
comprise the human body. The body is redeemable. The organisms
that comprise it want to live together in harmony and peace. If they
are cared for and nourished properly they will change and rejuvenate. They can set the example for the entire race of humans. When
the war ends internally, the wars will end externally. Those colonies
of organisms (man) when in comfort and peace will only desire to
live in comfort and peace with their fellow beings.
DOES THE BODY HAVE THE ABILITY TO HEAL ITSELF?
by KK Fowlkes
In 1822 there was a medical doctor by the name of Isaac Jennings.
After 20 years of practicing medicine, he became convinced that
drugging and bleeding people did more harm than good. He decided to administer placebos of bread pills, starch powders and colored
water to his patients and at the same time instructed them in healthful living habits. By 1822 his fame extended far and wide because of
his remarkable healing record. When he finally became convinced
that his what he called “The Do-Nothing Cure” worked, he announced his discovery to the world. His announcement was not well
received by other doctors or even some of his cured patients who
denounced him as an imposter and accused him of cheating them
into good health. He continued his practice for another 20 years and
helped many people get well.
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Current scientists are finding out more and more that what we
eat is directly associated with how healthy we are and how we
are able to resist sickness and disease through our immune systems. Some of the newest statistics found in recent studies about
the differences between vegetarian and non-vegetarian people
show some astonishing results. “Some research done by the New
England Medical Center and Illinois University School of Medicine show that the chance of obesity, lung cancer, breast cancer
and colon diseases are reduced by 40 percent in true vegetarians
(vegan) compared to those who are not. Another discovery is that
the average man that eats meat has a 50 percent chance of dying
from a heart attack while any true vegetarian (vegan) runs only a 4
percent chance.
Also, according to findings that are in the Surgeon General’s report on deaths caused by coronary heart disease, we see that there
is a definite relationship to those deaths and to their diets. A study
of 20,044 vegetarians shows that the rate of mortality, caused by
coronary heart disease, among those 35 to 44 years. is 72 percent
lower than rates found in the general population. Also the risk of
suffering symptoms of coronary heart disease in non-vegetarian
males aged 35 to 64 is three times greater than in vegetarian males.
Of the following diseases compared to predominantly vegetarian
nations, we (in the US) tend to suffer mostly from arthritis, breast
cancer, colon cancer, diabetes, gallstones, heart disease, hyper tension, hypo or hyperglycemia, obesity, prostate cancer, strokes, and
others. Now some argue and ask, “Aren’t vegetarians undernourished?” The fact is there has not been any evidence that proves
that a true vegetarian diet has any bad effects on the body. On the
contrary it proves just the opposite: there are only good effects.
And this is being proved more and more as research continues.
Vegetarianism is regarded by many medical experts to be the ideal
form of sustaining good health. And the American Dietetic Association has indicated that one can get all the nutrients they need
from a well rounded vegetarian diet. (TL Rodgers, Lifesave.org)
When we talk about vegetarian in this article, we are talking about
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pure vegetarianism, which some people now call vegan.
What are some simple healthful living habits we can adopt in our
own lives to maintain or begin to restore our health?
1. Eliminate as much as possible, processed foods (white sugar,
white flour, high fat foods, animal protein) from our diet.
2. Gradually go in the direction of eating as much raw or living food as possible: fresh produce, sprouted nuts, grains and
seeds, fresh juices, fresh juice of grasses such as barley and
wheat.
3. Educate ourselves and our children about our bodies and natural healthful living.
4. Being healthy is really a very simple thing when we go back to
nature—not the complicated 10,000 hard to pronounce diseases that ones’ medical specialist would have him believe.
5. Be patient. If it took fifteen to thirty years for your body to
get into the shape it is in, it might take two or three years
of healthful living to get it back into a high state of health.
Healthful living builds new tissue to replace the old. It is not a
quick fix like a drug.
6. Exercise is very important in that it circulates nutrients to the
tissues.
7. Add the grasses to the diet.
8. One hopes that the organic grasses and organic produce such
as the greens, have the tiny micro-organisms that make B-12.
If doubtful, it might be well to take a B-12 sub-lingual supplement.
If in fact the body does have the ability to heal itself, it seems that it
will do a better job if it is not lugged down by foods that take hours
to digest. Digestion is a major energy drain on the body—energy
that could be used to heal and repair tissue rather than just process
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food. This is a major reason that the juices are so effective in their
ability to heal and cleanse. Fresh juice takes about twenty minutes to
digest and enter the bloodstream whereas heavy fat laden destructive type food sometimes takes eight to twelve hours to be processed
before it can be used as energy for the body. A healthful diet begins
when we use predominantly foods in their natural state.
DETOXIFICATION. . .THE WORD FOR THE DAY
by KK Fowlkes
Detoxification seems to be the word for the day. Never at a time in
the history of man have the foods we eat been so processed and devitalized. Never has there been the chemical pollution in the growing soils, in the ground water, the rivers and the oceans and in the
air. The shampoos, lotions, creams, and emollients we slather upon
our bodies have chemical names we’ve never heard of. Never before
have people suffered en masse from such a wide variety of illnesses
and disease. It is reported that of the 60 million people who search
the internet every day, 20 million are searching for something to do
to improve their health and immune systems.
In a study led by Mount Sinai School of Medicine in New York, in
collaboration with the Environmental Working Group and Commonweal, researchers at two major laboratories found an average
of 91 industrial compounds, pollutants, and other chemicals in the
blood and urine of nine volunteers (one of which was Bill Moyers)
with a total of 167 chemicals found in the group. Like most of us,
the people tested do not work with chemicals on the job and do not
live near an industrial facility. “Scientists refer to this contamination
as a person’s body burden. Of the 167 chemicals found, 76 cause
cancer in humans or animals, 94 are toxic to the brain and nervous
system, and 79 cause birth defects or abnormal development. The
dangers of exposure to these chemicals-in-combination have not
been studied.” One can access the website at http://www.ewg.org/ reports/bodyburden/es.php
Does body burden equal lethargy or laziness? It is good to know
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that no one is truly lazy! Body chemistry keeps many people in life
from being super-successful. Body chemistry contributes to lethargy, slow mentality, chronic fatigue, disease, old age, and eventually
death. So what does it mean to detoxify? Literally it means to clean
house. Enabling the body to cleanse itself of toxins means to vitalize the cells of the body so that each cell will have enough energy to
empty the garbage so to speak. In other words to rid itself of toxins
and in so doing, changing the environment or the body chemistry.
Why don’t the cells of our bodies have energy to rid themselves of
toxins? As Ann Wigmore has said, and many before her: a devitalized lifeless cooked food diet. Arnold Ehret (Mucusless Diet Healing System), another raw food pioneer who lived long before Ann
Wigmore, said that in order to be healthy, we must eat mucus-less
food or a diet that doesn’t cause our bodies to make mucus to protect itself. If one eats a diet which causes the chemistry of the body
to be acid, then the cells of the body will make mucus to protect
them. Over a lifetime, this mucus will do many things. It will be a
home for viruses, it will continue to multiply as the body gets more
and more acid, it will harden in some places and impede circulation.
The acid will also cause the body to hold on to water (weight) in
order to neutralize.
So what about the acid alkaline balance? According to naturalhealthschoolonline.com, “over acidity which can become a dangerous condition that weakens all body systems, is very common today. It gives
rise to an internal environment conducive to disease, as opposed
to a pH-balanced environment which allows normal body function
necessary for the body to resist disease. A healthy body maintains
adequate alkaline reserves to meet emergency demands. When
excess acids must be neutralized, our alkaline reserves are depleted
leaving the body in a weakened condition.”
To adequately understand the acid alkaline balance and the fluids
that bathe the cells of the body, think about the experiment performed in the 1930s by Dr. Alexis Carrel, a two-time Nobel Prize
winning scientist who performed the first kidney transplant, and was
Selected Articles 109
head of the Rockefeller Research Institute. Under his direction a
small piece of heart tissue from an embryonic chicken was cultured
in a flask. It was provided with nutrients, oxygen and water. The
piece of chicken heart was kept growing for more than thirty years,
far past the life span of a normal chicken. After thirty-four years, it
showed no signs of deterioration. So, the caretakers stopped caring
for it and let it die. Carrel concluded that our cells could live and
reproduce forever provided proper conditions are maintained.
Dr. Carrel wrote about the experiment in 1935, “When the composition of the [fluid around the cells] is maintained constant [with
oxygen, nutrients, etc.], the cell colonies remain indefinitely in the
same state of activity. They never grow old. Colonies obtained from
a heart fragment removed in January 1912, from a chick embryo, are
growing as actively today as 23 years ago. In fact, they are immortal.”
Alexis Carrel, Man the Unknown, New York: Halcyon House, 1938, p.
173.
Theodore A. Baroody, N.D., D.C., Ph.D. in his book, Alkalize or Die,
said, “The countless names of illnesses do not really matter. What
does matter is that they all come from the same root cause too much
tissue acid waste in the body!”
A healthy pH body range is 6.0 to 7.5. One can purchase inexpensive pH strips at the local pharmacy and test both the saliva and the
urine. “When the pH is unbalanced, the condition forces the body
to borrow minerals—including calcium, sodium, potassium and
magnesium—from the vital organs and bones and to buffer or neutralize the acid and safely remove it from the body. This strain can
cause prolonged damage to the body. Mild acidosis can cause such
problems as cardiovascular damage, weight gain, obesity, diabetes,
bladder and kidney problems, kidney stones, immune deficiency,
premature aging, osteoporosis, joint pain, aching muscles, lactic acid
buildup, low energy, and chronic fatigue.”
“If acid levels are too high, the body will not be able to excrete acid.
It must either store the acid in body tissue (autotoxication) or buffer it—by borrowing minerals from organs and bones in order to
110 Living Whole Foods Inc.
neutralize acidity.” So...what is the solution? One can gradually begin
to de-acidify the body and make it more alkaline! It is as simple as
changing the diet. Knowing and eliminating the foods that cause the
body to be acidic is important: animal foods such as beef, turkey,
chicken, shellfish, pork, fish, eggs, butter, milk, ice cream, cheese,
and things like chocolate, carbonated drinks, white sugar, white
flour, unsprouted nuts such as peanuts, walnuts, pecans, cashews,
etc. A complete list can be found in Baroody’s book.
It is very important to add the foods that have the elements that
cause the body to be alkaline. The elements which cause the body to
be alkaline are oxygen, sodium, magnesium, potassium, and calcium. Wheatgrass and barley grass have chlorophyll which enables
the body to make more red blood cells, thus carrying more oxygen.
Both are extremely high in magnesium, potassium and calcium. Barley grass is exceptionally high in organic sodium. Also one can add
fresh fruits, and vegetables in the raw state, sprouted nuts and seeds
of all kinds, and the greens such as parsley, spinach and the lettuces.
Once again, the Ann Wigmore diet proves to be healthful for a set
of entirely different scientific reasons!
THE MIRACLE OF MINERALS
by KK Fowlkes
The challenge with the soil in which most of our food is grown is
that it has been leached of most of its trace mineral content over
the years. As modern farming techniques have evolved, most farms
fertilize with NPK (Nitrogen, Phosphorous, Potassium), which will
cheaply and dramatically increase crop yields. It is not cost effective
for farmers to fertilize their crops with other trace minerals like selenium, calcium, copper, zinc and over sixty others that are needed by
the human body for optimum health, so of course, they don’t. Over
the years crops have depleted the soils of these vital trace minerals.
There is a great debate among wheatgrass gurus as to the best way
to grow wheatgrass—using the soil method or growing the grass hy-
Selected Articles 111
droponically. Some say that the wheatgrass berry has enough energy
to form the first 7 inches of wheatgrass and that it takes no minerals
from the soil to accomplish this. Those who have grown wheatgrass
for a long time point out that after ten days of growing a flat of
grass, that there is no soil left!! After cutting the grass, the only thing
left is a mat of solid roots--there is no soil. This can only mean one
thing.
The grass and roots did in effect take up the minerals and the soil in
addition. Looking back a millennia, or a long history of the agricultural activities of the earth think about how people have always
grown their food. How? In soil of course. It is only in the last fifty
years that we have had such things as hydroponic tomatoes, etc. And
the jury is still out as to whether or not these hydroponically grown
vegetables are any good at all. Growing healthy nutrient-rich wheat
and barley grass that contain trace minerals so essential for good
health is crucial for people who are trying to improve their health.
The way to accomplish this is first begin with an organic compost
and then fertilize the soil in which you grow your grass with a good
organic trace mineral fertilizer. So we can add wheatgrass or barley
grass to our diets as they are among the best sources of vital life
substances on the planet, but only when grown in healthy soil.
If we wish to regenerate our bodies, we can reduce consumption of
refined foods, eat more raw enzyme-complete foods, and consider
that when we ask for our “daily bread” we remember that the material portion of that request is a direct product of the soil, and if the
soil dies, we die with it.
Since we know that most soils are deficient, and we want to now
grow some of our own foods in our kitchens (i.e. wheatgrass, barley
grass, sunflower greens, buckwheat greens) we will want to start out
with the healthiest seed (organic), organic compost, and topsoil possible. Important! We can restore the trace minerals to our soil with
an ancient product called Azomite™.
112 Living Whole Foods Inc.
Selected Articles 113
SECTION TWELVE
VEGAN & VEGETARIAN RECIPES
SPROUTED/FERMENTED WHEAT DRINK
1. Soak 3 ½ cups wheat or barley 8 to 12 hours.
2. Drain, rinse, and put in sprouting bag or container of some
kind.
3. Sprout for 36 hours, rinsing twice per day.
4. Put into gallon jar and fill with clear (filtered if possible) water
nearly up to the top (leave enough room for expansion).
5. Put screen or paper towel over the top to keep bacteria in the
air from falling in.
6. Let this set for 48 hours until it is fermented (Little bubbles
will rise from the bottom).
7. It is now a fermented wheat/barley drink. Sometimes it is
cloudy. It should taste rather tart.
8. Strain to separate the grain from the liquid. Store the liquid in
the refrigerator for up to 3 days. Drink at room temperature.
9. The remaining seed can be reused twice more to make more
fermented drink: Soak 36 hours the second time and 24 hours
the third time.
SPROUTED WHEAT CEREAL
1. 2 cups sprouted wheat, 4 cups spring or filtered water, ¾ cup
raisins, 1 large apple, peeled, cored or, 1 banana peeled and
sliced.
2. Soak raisins in one cup of the spring or filtered water for
one hour or until soft. Reserve the water used in soaking the
114 Living Whole Foods Inc.
raisins. In a blender, blend wheat with fruit, water and raisin soak-water at medium speed for about two minutes. Use
warm filtered water if a warm cereal is desired. The sprouted
wheat cereal should have a soupy consistency. Sprouted
(hulled) buckwheat, sunflower seeds, or sesame seeds may be
substituted for the wheat. (All seeds should be soaked at least
6 hours or overnight.)
LUNCH OR DINNER SALAD
Sunflower greens, buckwheat greens, salad lettuces (if desired),
topped with alfalfa sprouts, and/or sprouted fenugreek, add a seedcheese dressing.
Selected Articles 115
SEED CHEEZ AND SEED SAUCE
⅔ cups hulled sunflower seeds
⅔ cup unhulled sesame seeds
purified water, 3 cups fermented wheat or barley drink
Soak sunflower seeds and sesame seeds separately overnight in purified water. In the morning, rinse sunflower seeds in very warm water to
remove skins. Rinse sesame seeds. Put sesame seeds and sunflower into
blender. Add ½ cup fermented wheat drink and blend for two minutes.
Pour mixture into bowl. Cover bowl with a cloth. Secure with rubber
band. Place in warm place with good air circulation. Let stand 6 to 8
hours. Remove cloth. Scrape off top oxidized layer and discard. Spoon
middle almost cheese layer into seed bag and hang in the refrigerator
overnight, with a bowl under it to catch the liquid. By morning it is
Seed cheez. Seed cheez sauce (or dressing) can be made by thinning the
Seed Cheese to any consistency desired, using fermented wheat drink as
the liquid. Season with Brag’s aminos. Seed cheez milk can be made by
adding 1 heaping teaspoon seed cheese to an 8 ounce glass of fermented wheat drink. Stir well.
VEGGIE KRAUT
1. Grind 2 heads cabbage (organic cabbage if possible) saving
juice, red or white. Use 75 percent cabbage, 15 percent carrots,
and 10 percent yam. Add 1 tablespoon Real Salt if you can get
it, 2 cloves minced garlic, 1 teaspoon ground dill seed.
2. Put the mixture into a large bowl or crock. Cover with the
outer cabbage leaves. Place a large plate and a weight on top.
Leave it at room temperature for five days (it can be covered
with plastic to keep insects out).
3. Remove scum and leaves. Mix so that the juice is evenly distributed. Cover and place in refrigerator. It should keep for weeks
when refrigerated. Some of the juice can be poured off and
used to marinate mushrooms or vegetables.
116 Living Whole Foods Inc.
Fermented foods are an aid to digestion, are high in the B vitamins,
and are full of enzymes. They provide an acid environment in the
bowel whereby favorable bacteria can thrive and overcome unfavorable bacteria. Re-establishing beneficial bacteria to the colon is a
major part of many health programs.
GREEN SMOOTHIE SOUP
1. 1 peeled apple (or use watermelon plus white rind in the summertime), 1 cup fermented wheat drink or pure water (if using
pure water, add juice of ½ lemon), ½ handful of red dulse
(red seaweed; for those who are vegan, salt to taste instead), 1
cup of sprouts and greens (sunflower or buckwheat greens can
be used).
Optional: 1 handful of sprouted mung, adzuki, and peas can
add protein to the soup.
2. Blend all together lightly. Add ½ avocado. Blend again until
smooth. Enjoy!
SEED CHEEZ VEGGIE LOAF
Mix 2 ½ cups of seed cheese with minced broccoli, green or red
pepper, minced onions, celery, etc. Form into loaf. Decorate with
red bell pepper or variety of sliced garden vegetables.
ALMOND CREME
1. Soak 2 cups almonds 24 hours. Momentarily dip into boiling
water (count to 3 only). Rinse through colander in cold water.
Peel-squeeze pointed side out.
2. Put small amount at a time into blender. Cover with fermented
wheat/barley drink but not too much—as it won’t grind into
smooth paste.
Selected Articles 117
3. Let it set 3 to 4 hours and then refrigerate or serve immediately. If you refrigerate before setting the setting takes longer.
Almond creme lasts one day.
ALMOND MILK
Add fermented wheat drink to 1 to 2 tablespoons almond crème.
Lasts 2 or 3 days.
SPROUTED BREAD
1. 4 to 6 cups wheat sprouts (1 day sprouts),1 teaspoon caraway
seeds.
2. Run sprouts through either a grinder, a slow turning juicer
with the end screw detached, a Omega™ juicer, or blend in a
food processor with a little water. The Omega™ juicer makes a
fine smooth dough. Be sure to feed the sprouts into the juicer
slowly, so that the motor will not overheat. Mix in the caraway
seeds.
3. Press the dough into a small, flat, wafer-like loaf. Place it on an
oiled cookie sheet or on a dryer rack, and dry it in a dehydrator
or in a warm oven set at 105 degrees. The bread will take from
12 to 20 hours to become crisp.
SIMPLY GREEN DRINK
2 stalks celery
4 large spinach leaves
1/2 cup parsley
1 ounce of wheatgrass juice
1/4 cup water
Wash greens, cut up celery and juice. Dilute with water if desired.
118 Living Whole Foods Inc.
CARROT GRASS
3 carrots
1/4 cup water, optional
1 ounce of wheatgrass juice
HAWAIIAN WHEATGRASS
2 cups fresh pineapple juice
1 cup orange juice
1 cup papaya juice
1 ounce wheatgrass juice
Blend
WHEATGRASS SMOOTHIE
2 oranges
1 banana
1 lime
1 ounce of wheatgrass juice
12 ice cubes, crushed
Juice orange, lime and wheatgrass, then place all ingredients in a blender
on high speed for 30 seconds.
Selected Articles 119
APPLE GRASS
Juice 1-2 apples
Juice 1/2 Lemon
1/4 cup of water (optional)
1 ounce wheatgrass juice
PURE VEGGIE DELIGHT
2 large carrots
3 stalks celery
1/2 cup parsley
4 large spinach leaves
1/2 beet root
1/2 cup alfalfa sprouts
Wash veggies thoroughly and cut to fit juicer.
TROPICAL PASSION GRASS
2 Kiwi
1 guava or papaya
1 cup pineapple
5 strawberries
1 orange
1 ounce wheatgrass juice
Combine all juices and serve slightly chilled.
SWEET GRASS
2 apples
1 orange
1 ounce wheatgrass juice
120 Living Whole Foods Inc.
ALMOND MILK, GINGER, FRESH FRUIT SMOOTHIE:
Almond milk
Ice cubes
Fresh ginger
Pineapple
Blueberries
Using the freshest (organic) ingredients possible, blend the ingredients
above in your Vita Mixer or Blender using whatever quantities of each
ingredient per your individual taste.
Makes a delicious, nutritious, quick, healthy breakfast or a refreshing
pick-me-up any time of day.
Substitute any seasonal or fresh fruit(s) of your choice in the above
recipe.
TAHINI SALAD DRESSING:
2 cups of distilled water
1/2 cup of fresh lemon juice
⅓ cup of brown rice syrup
1 teaspoon ground cumin
1 tablespoon minced garlic
1 cup of sesame tahini
2 tablespoon fresh chopped basil or parsley (optional)
Combine all the above in a blender except the tahini. Blend well. Slowly
add tahini. DO NOT add the tahini until all the other is blended.
Use as a salad dressing or put on baked potatoes.
Vegan and Vegetarian Recipes 121
CAULIFLOWER AND PEAS
1 head of cauliflower
10-12 ounce of baby peas
1 1/2 cups rice sour cream
1 tb bragg liquid aminos
2 ts. minced garlic
Dash cayenne pepper
2 tablespoon chopped fresh dill
Steam separated cauliflower florettes until tender, 8-10 minutes.
Steam baby peas for 2-3 minutes.
Combine rice sour cream, garlic, Braggs, and cayenne in a sauce pan.
Simmer.
Pour hot sauce mixture over cauliflower and peas. Add chopped dill.
Mix thoroughly. Serve immediately.
ALMOST RUM BALLS
1 1/4 cups whole almonds
⅔ cup organic medjoul dates (seeds removed)
1 tablespoon carob powder
1 tablespoon vanilla extract
2 tablespoon brown rice syrup
Coconut flakes, carob powder, or crushed nuts to coat
Puree almonds in a food processor. Add remaining ingredients until
well blended.
Form small balls 1 inch in diameter. Roll into balls with palms of hands,
not your fingers, to make uniformly round.
Coat the balls with carob powder, coconut flakes or crushed nuts and
serve. Yield: Approximately 2 dozen.
– Mary Colville Griffith
Delray Beach, Florida
122 Living Whole Foods Inc.
SPROUTED MUNG BEAN SALAD
Boil 4-5 potatoes, then cut in pieces
Chop 5-6 Tomatoes in small pieces
5-6 Onions, finely chopped and cut in small pieces
Cilantro bunch finely chopped
Cucumber 1 finely chopped
lemon juice from 1 squeezed lemon
Sea salt to taste
Green Chili 1 finely chopped
Soak mung beans overnight in water, next day drain the water and tie
them in a moist cheese cloth and cover, keep this in a warm place for
10-15 hours and you will see the sprouts coming. Sprouting is good
when there is adequate moisture and warmth.
Mix all to the sprouts and serve fresh.
This is an excellent food full of amino acids. vitamins enzymes and
minerals.
– Dr. Deepika Sharma
MAGIC BULLET™ BLENDER CUP SMOOTHIE
1/2 half carrot peeled (sometimes I use the whole carrot)
1 medium peach
1 teaspoon seasame seeds
3 or 4 whole almonds
1/4 avacado for thickness
1 tsp of maple syrup (if you like)
Put all ingredients into Magic Bullet™ cup, fill with water, blend and
enjoy.
– Emily Guarriello
Vegan and Vegetarian Recipes 123
CREAMY CASHEW ORANGE SHERBET
One ice cube tray of fresh squeezed, strained, sweet orange juice (about
1½ cups).
One ice cube tray of freshly made cashew nut milk *(about 1½ cups,
see recipe below).
Freeze both trays overnight or until frozen solid. Blend quickly to make
ice cream consistency, a little extra cashew nut milk or orange juice can
help the blending process. Serve immediately. If you have a Champion
Juicer or similar appliance, you can just run alternating cubes through it.
Note that you may get ‘streaks’ of white/orange, but this just improves
the looks, quality and taste of the sherbet. Serve in individual sherbet
dishes. Add a sprig of mint on top (optional).
*Cashew nut milk:
Only use ‘raw’ cashew nuts, not salted nor roasted. (Note: the term
‘raw’ in this case just means the nuts are not roasted after being shelled,
as the shelling process takes heat to dissipate the toxin ingredient within
the shells.)
½ cup finely ground cashew nuts, can be made from whole or pieces or
raw, cashew nut butter (can also substitute raw, blanched almonds, but
not as tasty!)
For richer milk, add more ground nuts.
1½ cups pure, cold water (preferably distilled or spring)
1 vanilla bean pod (optional)
Blend cashews to a very fine consistency. Add cold water and blend
well. Strain to remove nut granules. Stir vanilla pod in milk to release
vanilla flavoring for about a minute. Use immediately or refrigerate until
ready to use.
– Georganna McRoy, Deer, Arkansas
124 Living Whole Foods Inc.
Vegan and Vegetarian Recipes 125
SECTION THIRTEEN
REFERENCES
Many, many people have experienced extraordinary success in meeting their health and well being challenges by using grasses, greens,
and sprouts as part of a healthy lifestyle.
One of the longest serving living foods educational centers in the
world today is Optimum Health, with Centers in San Diego, California, and Austin, Texas. Based on the teachings and techniques
of Ann Wigmore and Raychel Solomon, hundreds of thousands of
people have experienced the benefits of this system. From one of
our newsletter articles, the following is extracted to give an example
of challenges people have met using raw and living foods.
At last, Friday, the end of the second week. On Friday mornings
Dan Strobar, one of the long-term staffers at OHI, has what they
call “Testimonials.” Attendees are invited to share their experiences and observations with everyone assembled.
We hear some extraordinary stories. One of the working guests
relates how her bout with breast cancer has gone. She tells us
that the doctors had given her little hope after a mastectomy and
complications resulted in a suppurating scar that wouldn’t heal,
and progressive lymph node involvement. She says that after five
months on the program, all symptoms have cleared, and the last
check up with the doctors left them astonished at the results. She
says they deny that diet could have anything to do with the recovery, and are mystified but happy for her. Another relates that their
blood sugar levels had dropped to the point where they no longer
needed medication. Another said that she had lost a total of
eighteen pounds while at the Institute and felt ten years younger.
This is just a small sample of the experiences shared during the
weekly gathering.
The use of living and raw foods is only a part of an overall life-
126 Living Whole Foods Inc.
style approach to achieving optimum health. Remember, however,
that if you are embarking on a new way of living that involves
major changes in your lifestyle, be sure to consult your health-care
provider.
REFERENCES
“Bela-Carotene: The Amazing Provitamin that Promotes and
Protects Your Health,” by Dr. Bruce D. Miller, Institute for Preventive Health Care, Fort Worth, TX, 1985. The vital functions that
provitamin A performs in the body. Why you need it in your diet for
disease-prevention.
“Clinical Ecology: A New Medical Approach to Environmental
Illness,” by Iris R. Bell, M.D., Ph.D., Common Knowledge Press,
Bolinas, CA, 1982. Geared to physicians. Check it out of your local
library and give if to your doctor if you suspect you may be chemically-allergic. Delineates symptoms, introduces concept of toxic
body loading.
“Diet for a New America,” by John Robbins, Stillpoint Publishing,
Walpole, INK, 1987. Stinging indictment of the pesticide industry and use of hormones in meat production, causing premature
puberty in children. Presents the need for diet change to nontoxic,
whole, live, raw foods.
“Fighting Radiation with Foods, Herbs and Vitamins,” by Steven
R. Schecter, N.D., East West Health Books, Brookline, MA, 1988.
“Documented natural remedies that protect you from radiation,
X-rays, and chemical pollutants.” Very comprehensive, in-depth
coverage of dietary and supplemental health needs for preventing
toxic build-up.
“Food Irradiation Facts,” by National Coalition to Stop Food Irradiation, San Francisco, 1989. Factsheet explaining why food irradiation
is an additional—and needless—threat to our health. Do we want to
be guinea pigs for this creator of free radicals in food?
Vegan and Vegetarian Recipes 127
“Food Irradiation: Contaminating Our Food,” by Richard Piccioni,
The Ecologist, Vol. 18, No 2, 1988. The dangers that food irradiation presents to human health.
“Free Radicals, Stress, and Antioxidant Enzymes,” by Zane Baranowski, Biotec Foods, city and date unknown. Explains need for
toxin-clearing antioxidant enzymes derived from dried organic wheat
sprouts.
“Human Ecology and Susceptibility to the Chemical Environment,”
by Theron G. Randolph, M.D., Charles C. Thomas, Springfield, IL,
1982. Geared to physicians and pharmacists. Warns about dangerous interactions of toxic chemicals with synthetic chemical pharmaceuticals and synthetic chemical vitamins inside the human body.
Why more chemicals, even supposedly therapeutic ones, increase
toxic build-up and immune system decline. Why chemical allergy is a
warning sign.
“Morbidity and Mortality Reduction by Supplemental Beta-Carotene
in CBA Mice Given Total Body Radiation, by Dr.
Eli Seifter, et.al., Journal of the National Cancer Society, November,
1984. Technical paper showing radiation-protection properties of
provitamin A in the form of beta-carotene.
“Nontoxic and Natural.- How to Avoid Dangerous Everyday Products and Buy or Make Safe Ones,” by Debra Lynn Dadd, J.P. Tarcher, Los Angeles, 1984. If you want to avoid toxic chemicals without
altering your lifestyle, this book is indispensable.
“Our Bodies are Dumping Grounds for Toxic Chemicals,” by Debra
Lynn Dadd, Earthwise Consumer, Mill Valley, CA, Winter, 1989. If
you read her book you may want to subscribe to her newsletter. This
article reports on latest human adipose tissue survey (conducted
annually by the U.S. Public Health Service since 1967). One interesting tidbit: all persons tested showed various levels of styrene in their
body fat (styrene is used in fast-food containers [polystyrene]—especially plastic coffee cups).
128 Living Whole Foods Inc.
“The Antioxidants: The Nutrients that Guard the Body Against
Cancer Heart Disease, Arthritis and Allergies - And Even Slow the
Aging Process,” by Richard H. Passwater, Ph.D., Keats Publishing
Inc, New Canaan, cr, 1985. Explains how antioxidants neutralize and
eliminate free radicals.
“The Art of Making Sprouted Bread,” by Steve Meyerowitz, The
Sprout House, Great Barrington, MA, 1990. How to do it by the guy
who calls himself Sproutman.
“The Beansprout Book,” by Gay Courter, Simon and Schuster, New
York, NY, 1973. Why sprouts are good for you and good tasting too.
Full of recipes and sprouting information.
“The Health Issue of the ’90s: Toxic Build-Up,” by B.N.G, Inc.,
Tempe, AZ, 1991. Brochure explains how to stop toxic build-up.
Introduces an herbal formula designed to help the body detox itself
by drinking Herbal Clean detox tea.
“Troubled Water,” by Jonathan King, Rodale Press, Emmaus, PA,
1985. Warns about specific chemical toxin contaminants in drinking water, how they got there and their health effects. Why you may
want to get your water tested and/or get a water filtration device.
“Wheatgrass: Nature’s Finest Medicine,” by Steve Meyerowitz, The
Sprout House, Great Barrington, MA, 1990. Why it’s good for you
and how to make it too.
“Your Home, Your Health and Well-Being,” by David Rousseau,
W.J. Rea, M.D and Jean Enwright, Ten Speed Press, Berkeley, CA,
1988. Full of how-to suggestions for clearing your home of toxic
chemicals and home toxic problems. Includes a chapter by Dr. Rea
in layman’s terms on toxic body loading. Also discusses chemical
allergies experienced by his patients—what is now called ecological
illness, confirmed by chemically-revealing blood tests.
Vegan and Vegetarian Recipes 129
130 Living Whole Foods Inc.
Vegan and Vegetarian Recipes 131
132 Living Whole Foods Inc.
References 133
134 Living Whole Foods Inc.
References 135
136 Living Whole Foods Inc.
References 137
138 Living Whole Foods Inc.
NOTES:
Notes 139
NOTES:
140 Living Whole Foods Inc.
NOTES:
Notes 141
NOTES:
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Ð 1 Lb. Garbanzo (included but not pictured)
Ð 1 Lb. Mung Bean
Ð 1 Lb. Green Clover Seed
Ð 1 Lb. Crunchy Lentil Fest
Ð 1 Lb. Green Lentil
Ð 1 Lb. 3-Part Salad Mix
Ð 1 Lb. Green Pea
Ð 1 Lb. 5-Part Salad Mix
Ð 1 Lb. Radish Seed
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SPROUTING CHART
SEED METHOD AMOUNT
SOAK
HOURS
TEMP.
ºF
RINSE/
DAY DAYS
HARVEST
INCHES
Alfalfa1 Jar/Tray 1½ Tbsp 6 - 8 65º-85º 2-3x 4 - 6 1½ - 2
Barley Soil ½ Cup 10 - 12 65º-85º 2x 7 - 10 4 - 8
Bean Salad1,4 Jar/Tray ¼ Cup 10 - 12 65º-85º 2-3x 2 - 5 ¼ - 3
Broccoli Jar/Tray 2 Tbsp 6 - 8 65º-85º 2-3x 4 - 6 1 – 1½
Buckwheat Soil ½ Cup 10 - 12 65º-85º 2-3x 8 - 15 4½ - 6
Chinese
Cabbage1 Jar/Tray 2 Tbsp 6 - 8 65º-85º 2-3x 3 - 5 1 – 1½
Fenugreek3 Jar/Soil ¼ Cup 8 - 12 65º-85º 2x 3 - 6 1 - 2
Garbanzo Jar/Tray ½ Cup 12 65º-85º 2--3x 2 - 3 ½ - 1
Green Pea Jar/Tray ½ Cup 12 65º-85º 2-3x 2 - 3 ½
Lentil Jar/Tray ¼ Cup 8 - 12 65º-85º 2-3x 2 - 4 ¼ - 1
Mung Bean2 Jar/Tray Cup 8 - 10 70º-85º 3-4x 3 - 5 1 - 3
Radish1 Jar/Soil 2 Tbsp 6 - 8 65º-85º 2-3x 4 - 5 1 - 2
Red Clover1 Jar/Tray 2 Tbsp 6 - 8 65º-85º 2-3x 4 - 6 1½ - 2
Red Winter
Wheat Tray/Soil ½ Cup 10 - 12 55º-75º 2x 7 - 10
¼ - ½
(grass 6-8)
Soybean Jar/Tray ½ Cup 12 65º-85º 2-3x 2 - 5 ½
Sunflower Tray/Soil ½ Cup 10 - 14 60º-80º 2x 7 - 10 3 - 5
3- Part
Salad Mix1,4 Jar/Tray 1½ Tbsp 6 - 8 65º-85º 2-3x 2 - 5 1 – 1½
5-Part
Salad Mix1,4 Jar/Tray 2 Tbsp 6 - 8 65º-85º 2-3x 2 - 5 ¼ - 3
NOTES:
1. Soak less time during the heat of the summer.
2. Green with light during last day to develop chlorophyll.
3. Grow in dark, allow to soak for a minute when rinsing.
4. Will get bitter if allowed to develop green leaves.
5. Cold final rinse extends storage life.

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