2 Cups Safflower, soy or Canola, 2 Cups Butter, 4Tbsp. Water,
4Tbsp. Milk Powder, 1Tbsp. Lecithin granules, 1tsp. Salt.
Dissolve salt in water in a blender, add other
ingredients and blend until smooth. Pour into
containers and store in refrigerator.
1 1/4 Cups Flour, 1/4tsp. Salt, 1/3 Cup Powdered Sugar,
1/2 Cup Butter, 1Tbsp. Milk, 1tsp. Vanilla extract,
2/3 Cup Chopped Dates, 1/2 Cup Walnuts (chopped)
Cream butter and sugar, add milk, vanilla
and flour. Blend in dates and nuts, roll into
balls and place on ungreased cookie sheets.
Bake in 325 degree oven for 20-25min.
until light brown. Roll in powdered sugar
while they are still warm.
Soak overnight: 1 Cup rolled Oats and 1 Cup of Milk.
Next morning add: 1 Egg(beaten), 1/4 Cup Canola Oil
1/2 Cup Pear (grated)
Sift together:1 Cup Spelt Flour, 1tsp. BP,
1/2tsp. Baking Soda, 1/2tsp. Salt.
Mix wet and dry ingredients lightly, pour in 1/2
cup increments onto a hot greased griddle.
A sprout is the in between stage of a seed on it’s way to becoming a plant. Sprouts provide all of the necessary nutrients that enable them to mature from a tiny seed to a mature plant. Sprouting destroys the natural preservative enzyme that inhibits digestion and represents the point of greatest vitality in the life of a seed. Sprouting releases vitamins, proteins, minerals, carbohydrates and fats that lie dormant within the seed and as the sprouting process takes place incredible transformations occur; complex proteins are converted into simple amino acids, fats transform into fatty acids, vitamin content increases, starches change into simple sugars and minerals combine allowing the body to metabolize and assimilate what it needs with ease. This can explain why many seeds and grains that are allergens to some individuals are no longer so in their sprouted form.
The benefits of sprouting are numerous, not only do they provide complex vitamins and minerals, they are full of carotene and chlorophyll, are inexpensive when produced at home and sprouting reduces the cooking time of grains and legumes. Not to mention they are about as fresh as you can get year round. Sprouts can be beneficial to our intestines and kidney/bladder function; raw sprouts have been used to ease digestive upsets, liver problems, depression. Alfalfa in particular has been used to detoxify the body and blood, alleviate arthritis, help with weight loss, and the urinary system. Alfalfa helps in the production of mother’s milk and is rich in protein, calcium, carotene, iron and potassium.
Almost all seeds, grains and legumes can be sprouted for human consumption with the exception of potato and tomato seeds both of which are in the nightshade family and poisonous. It is a good idea to purchase only certified organic seeds, another option is to collect and save the seeds from your home vegetable garden. Some common seeds that are good to begin with are; alfalfa, radish, red clover, fenugreek, lentils, peas, garbanzo and sunflower seeds. Lesser known sprouts are; Broccoli, quinoa, mustard seed, cabbage and mung bean. Grains and some grasses also yield nutritious benefits when sprouted, in fact most grains produce grass crops when sprouted over soil. Some good examples to start with are; Barley, wheat, rye, oats and sunflower seeds. Nuts can also be “sprouted” however they do not really produce much of a sprout, they swell, become somewhat soft and put out a bulge at their tip.
Equipment
There are various types of sprouters, but their function is always the same: to provide the seeds with a uniform amount of moisture while avoiding any buildup of water. The following are examples of sprouters you can purchase or improvise at home.
1 quart mason jars, small piece of screen or cheese cloth, rubber bands or string, spray bottle of distilled water, plastic wrap. Another container option that works well is to use large Tupperware containers, punch holes in the bottom of the container (nails work well) so any water that collects can drain. Another option is to purchase one of the many sprouters available, one that works quite well is the Easy Sprout Sprouter (item # G101) featured on the Ferris Organic Farm website, its inexpensive (around 12 dollars) and very simple to use.
Technique
When starting out a good rule of thumb is to use 2Tbsp. of small seeds and ¼ Cup of grains, legumes or large seed for every 1 quart container. As your sprouting needs increase, you can adjust these amounts accordingly just leave enough room for your sprouts to grow. Before the sprouting process can begin, seeds need to be soaked, to avoid any chance of mold growth during sprouting, add a few drops of grapefruit seed extract to the soak water. Small seeds require about 6-8 hours whereas grains and legumes need about 12 hours. You can soak your seeds in the jar they will be sprouted in or transfer them (if using Tupperware method) when they are finished soaking simply drain all of the water out and place them in a warm dark spot with the mouth of the jar tilted down so that any moisture can drain freely. For the Tupperware method, after seeds have been soaked and drained transfer them to your prepared Tupperware, spread seeds evenly and prop the container at a slight angle for drainage. Cover with plastic wrap leaving room for ventilation. If you are using the Easy Sprout Sprouter the process will be much the same as the Mason jar method however, read the instructions included in the box. Sprouts need to be rinsed and drained at least twice a day once in the morning and once at night, continuing this process for about 3 days after which you can move the sprouts to a cool spot with indirect sunlight this will encourage the production of chlorophyll. Continue to rinse and drain until the sprouts are ready around day 5 by now your sprouts should be about 2-3 inches long and ready to eat, an important note to remember is that over sprouting will induce a bitter flavor! If you’re unsure, taste your sprouts every so often to make sure you’re not over sprouting, when they are finished store sprouts for up to 1 week in the refrigerator.
Soil Sprouting
As mentioned before most grains produce grass crops when grown in soil, if you have a juicer this is a great opportunity to grow your own supply.
Technique
Fill pots or trays ½-2/3 full of soil or compost (make sure your source is chemical and fertilizer free) trays and pots should have some sort of drainage. Soak wheat berries for 8 hours, buckwheat and sunflower seeds for 1 day before spreading over the soil surface. Do not cover with any soil, spray or mist soil and seeds with water and cover with plastic wrap or if using Tupperware, the lid. Make sure to leave air space for ventilation mist or sprinkle with water every day, after the third day uncover and place in a bright sunny spot for another 5-8 days. The grass should be around 6 inches at the time of harvest, you can continue to grow the grass watering and harvesting as needed.
Tips: Alfalfa and Radish seeds need to have the hulls removed from the seed or they will rot. To remove them, place sprouts in a bowl of water and agitate allowing the hulls to sink to the bottom of the bowl. Gently reach under the sprouts and remove them, drain well before storing in the refrigerator.
Recipes
Sprouts can be used in just about any recipe with delicious results! Not only are they good on sandwiches and in omelets they also stand out it smoothies, breads, soups and desserts. All of the recipes that follow are easy to make and are good ways to incorporate sprouts in meals everyday. Experiment and have fun!
Essene Bread
4-6 cups soft white wheat berries, rye or barley
Soak the berries for 12 hours then rinse well. Using a gallon glass jar works best for this amount but any container that drains and can hold this capacity will do. Rinse and drain daily as you normally would, sprouts are ready when they produce a “tail” almost the same length as the berry. At this point grind the sprouts in a food mill or food processor, shape into a loaf, set in a bread pan and cover. Bake between 225-250 degrees Fahrenheit for 2 hours, let cool before slicing. If you would like, ground dates, raisins and grated carrots can be added to the dough before baking.
Breakfast Cereal
1 Cup sprouted wheat berries, 1 Cup Oats (soaked overnight), ¼ Cup blueberries or 1 sliced banana, handful of soaked Almonds. Sprout the wheat berries and store them in the refrigerator until ready to use. Soak a cup of Oats overnight with a handful of Almonds. The next morning add the sprouted wheat berries and the banana or blueberries, you can gently heat this mixture if you prefer a hot cereal.
Sprout Burgers
1 Cup lentil sprouts, 1 Cup garbanzo sprouts, 1 Cup adzuki bean sprouts, 1tsp. salt and pepper each, 2 Tbsp. Olive Oil, ½ Cup Spelt Flour, 2 Tbsp. Apple Cider Vinegar, 2 Tbsp. Soy sauce, 2 Eggs or ½ Cup soymilk, 3 Scallions chopped, 2 Cloves garlic, 1 Tbsp. fresh Thyme. Grind the sprouts in a food processor or food mill, add all other ingredients and mix well. Form into patties and fry in a well oiled skillet until brown on each side. Serve these patties on bread with lemon tahini sauce and fresh veggies.
Almond Coconut dessert
2 Cups Almonds soaked overnight and ground in a food processor, 2/3 Cup nut butter, 1/2/-3/4 Cup Cocoa Powder, 1 Tsp. Vanilla extract, ½ Cup Maple syrup or Honey, 2 Tbsp. Toasted wheat Germ, unsweetened shredded coconut for rolling. Combine soaked, ground almonds with all other ingredients. Roll into balls then coat with the shredded coconut. Freeze until they set before serving. Note: if the batter is too sticky for rolling place in freezer until it begins to stiffen up.
Sprout Salad
1/2 Cup Alfalfa sprouts, ¼ Cup Lentil sprouts, ¼ Cup garbanzo sprouts, ½ Cup Radish sprouts. Sprout the Alfalfa and Radish in the same jar, the Lentils and Garbanzos in another. Combine sprouts in a bowl and garnish with sunflower seeds, drizzle flax seed oil on top (or a favorite dressing) and serve.
Resources:
Kitchen Garden Cookbook., Sprouts The Miracle Food: The Complete Guide to Sprouting.Both by Steve Meyerowitz
Sprouts “Living Food”. Isabelle Shipards
Healing With Whole Foods, Paul PitchFord
1/3 Cup organic Sugar
1 3/4 Cup sifted WW pastry flour
1/2 Cup Organic Butter
3 tsp. baking powder
2 eggs
1 Cup organic Milk
Mix eggs with the melted butter, add sugar and mix 2-3 minutes with an electric mixer. Stir together dry ingredients, in a separate bowl combine half of the dried ingredients with half of the wet, mix well before adding the remaining balance of wet and dry. Pour into a square and bake at 350 degrees for 35 minutes. Serve with Fresh Strawberries or Raspberries.
1 1/2 Cups ground Almonds
3/4 Cup softened Butter
1 Cup Spelt or Whole Wheat Pastry Flour
1/2 Cup Rapadura or Organic Sugar
1/2 Cup Carob powder
2 tsp. vanilla or almond extract
1/2 tsp. Sea salt
Grind almonds in a food processor, add the remaining ingredients and process until everything is well blended. Form the dough into balls, place on a cookie sheet and flatten slightly with a fork. Bake at 300 degrees for 20 minutes. Let cool completely before storing in an airtight container.
1 Cup sunflower seeds
1/2 Cup Barley or Wheat Flakes
1 large Onion
2 stalks Celery
1 medium Potato
Blend first two ingredients in a food processor, pour into a bowl. Add the vegetables to the food processor and blend until pureed. Pour the vegetables into the bowl with the first two ingredients, to this add; 1/4 Cup melted butter, 1 Cup hot water,
pinch of thyme, basil, sage, seasalt and pepper. Pour into a small pan, sprinkle the top with paprika and bake at 325 degrees 45-60 minutes. Serve at room temperature with bread, stoneground mustard or horseradish.
1/2 Cup raw organic Tahini
1/4 Cup fresh squeezed Lemon juice
2 Cloves Garlic
2 Tbsp. Soy sauce or Miso Paste (reduce to 1T. for Miso)
Hot water
Combine all ingredients in a bowl and whisk together, it will thicken to a paste, when this happens add several Tbsp. of hot water and stir until a creamy dressing like consistency is acheived. This dressing is very versatile, use it on brown rice burgers, salads or biscuits.
2 Cups Whole Wheat Pastry Flour
2 tsp. Baking Powder
1/2 tsp. Seasalt
6 Tbsp. cold Butter cut into pieces
1 Cup Buttermilk
In a bowl, mix the dry ingredients well and the cut butter and using a fork or pastry cutter, mix until the mixture resembles coarse sand. Add buttermik and stir until incorporated.Turn dough out onto a lightly floured surface, pat into a round 3/4 of an inch thick. Cut biscuits with either a sharp edged drinking glass or a biscuit cutter. Make sure not to “twist” the glass or cutter as this will affect how fluffy the biscuits will turn out. Bake at 450 degrees for 15-20 minutes or until golden brown.
2 1/2 Cup Shredded Cabbage
1 Cup grated Carrots
1/2 Cup diced Red Bell Pepper
1 Package Buckwheat Soba Noodles
2 Tbsp. toasted Sesame Oil
2 Tbsp. Rice Vinegar
3 Tbsp. Soy Sauce
1 Tbsp. Honey
2 tsp. ground Ginger
1/3 Cup toasted Sesame Seeds
2 Tbsp. crushed Garlic
1/2 tsp. Cumin
Combine dressing ingredients in a container with a well fitting lid. whisk or shake to combine (heating the honey gently first helps when combining with the other dressing ingredients). Make the noodles according to the package, drain and rinse to prevent sticking. in a large bowl combine the veggies with the noodles and pour the dressing over the top. Let the salad marinate at room temp. for a half hour before serving. If you like, this salad is also very good served warm.
