Sprouting Seeds

Sprouting seeds is probably one of the easiest things a person can do to ensure more nutrition is incorporated in their food choices. All that is needed is a quart size mason jar (a wide mouth jar will also work) with a ring screw top lid and a piece of cheese cloth.  In the past I’ve used a new knee high nylon with an elastic rubber band.  You may want to purchase a stainless steel sprouting screen instead.

The choice of which beans and seeds to use is up to you but any sprouts can add flavor to your salads and sandwiches and also adds more live foods to your meals. Some of the beans and seeds that can be sprouted are: green peas, garbanzo beans which you may have in your pantry.  Other seeds that can be found are radish and clover seeds. We currently purchase a one pound bag of seed salad mix through Frontier wholesale Coop.  But there is the option for you to purchase the seeds separately .

If you’ve never tried sprouting but are thinking about it but have been procrastinating here is an easy step by step process which I have used and I hope will be of encouragement to you.

Soak
Using your clean quart size mason jar, place two to three tablespoon full of your selected seeds in the jar. Add clean water to the jar enough to cover at least three to four inches above the seeds. You want to ensure there will be enough water for the seeds to soak up. It is always preferable to use some kind of pure water such as distilled water but I know that is not always possible. Using distilled or filtered water ensures that no added chemicals will enter the soaking seeds.

You will then place the cheese cloth or other preferred mesh over the mouth of the jar and secure with jar screw top, rubber band or piece of string.

Let the seeds soak overnight for a minimum of six hours if you are using the smaller seeds. Beans will take longer and I will cover sprouting beans in another post.

Drain
In the morning, you will want to drain the water from the jar and that can easily be done by holding jar  upside down until all the water has been drained. I let my jar rest in the dish rack for a few more minutes to ensure there is no water at the bottom. Living in the southern states can leave the seeds soggy at the bottom if the water is not drained properly.

After rinsing, place jar back out of direct light. I found that by placing my jar on its side allows more room for the seeds to germinate.


Repeat Rinse and Drain
Rinsing and draining will need to be done at least 3 times during the day: morning, mid day and in the evening. Use clean water every time and drain according to instructions above. Some seeds may stick to the sides so be sure to swish the water around and have all seeds have a chance to get wet. Wait 10-20 seconds before draining. This procedure will take anywhere from three to five days depending on temperature.

On the last day, once the sprouts have germinated, 1 to 2 inches long, you will want to expose your jar in daylight. This will ensure the sprouts to become green, they will develop chlorophyll. It usually takes my seeds around 3-5 days but it may take longer. Be sure to continue to rinse and drain until sprouts are ready.

Store
Place sprouted seeds in the refrigerator. They will last 2-4 days with good moisture.

Note: Author Sally Fallon of Nourishing Traditions does not recommend sprouting alfalfa.  She states that tests have shown alfalfa sprouts inhibit the immune system and can contribute to inflammatory arthritis and lupus.  Alfalfa seeds contain an amino acid called canavanine that can be toxic to man and animals when taken in quantity.  (Canavanine is not found in mature alfalfa plants; it is apparently metabolized during growth.)  I personally have eaten alfalfa sprouts and have not had problems.  My advice, do your research if you are concerned.

For those who have sprouted and enjoy the benefits, please leave some encouraging comments!

This post was shared with Simple Lives Thursday at GNOWFLINS

Garbanzo Salad with Artichoke Hearts

I remember as a young adult visiting my father’s family in Barcelona one summer years ago, my uncle and cousins had taken me on an afternoon sightseeing  tour.  This was an exciting time to be able to visit my father’s childhood city. As we started to get hungry in the early evening, my uncle stopped at a corner store  so we could replenish our energy to continue. I was surprised when he came out with a can of garbanzo beans. Looking back I truly appreciate his snack choice!


Garbanzo Bean Facts
Garbanzo comes from the Latin name Cicer arietinum, which means "small ram," due to its shape resembles a ram's head. Garbanzo beans are also referred to as chickpeas, Bengal grams and Egyptian peas. Garbanzo beans originated from the Middle East and can be found in many cultural prepared foods. This bean as a known for a high protein legume. According to whfoods, today the main commercial producers of garbanzos are India, Pakistan, Turkey, Ethiopia and Mexico. These beans provide cholesterol-lowering fiber just like many other beans. A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as garbanzo beans, helps prevent heart disease. If you would like to read more on how the garbanzo beans lowers cholesterol or more nutritional information, please visit the whfoods.org .

Garbanzo Salad with Artichoke Hearts

2 cups garbanzo beans – cooked

1 ½ cups black beans - cooked

2-3 medium tomatoes

¼ cup thinly sliced red onions

3-4 garlic cloves (good size)

2-3 TBSP each of olive and apple cider vinegar

Lemon juice from 1 lemon

Parsley

Basil

¼ cup flax seeds (optional)

Salt and pepper to taste

Directions

• Place cooked garbanzo beans, black beans in bowl.*
• Dice tomatoes to bite size pieces
• Thinly slice red onions by cutting down on edge of onion
• Mince garlic using a knife or garlic press
• Add tomatoes, red onions and garlic to the garbanzo and black beans
• Add artichoke heart pieces. I add some of the marinated oil as well.
• Add fresh chopped herbs or dry herbs
• Incorporate oil, vinegar and lemon juice
• toss salad together

*You can also use canned garbanzo black beans. Be sure to rinse them well to get rid of excess salt. If cooking beans, you will need 1 cup of uncooked garbanzo beans and ¾ cup of black beans. Beans can be prepared by presoaking them overnight and then cooking them in enough water to cover the beans, being brought to a boil and then cooking them until cooked. I plan to prepare more information on how to properly prepare “dry beans” in another post.

Note: Garbanzo beans can also be used to prepare hummus-a nice spread or dip; they can also be added to a green salad and can be included in a vegetable soup.



When were you first introduced to Garbanzo beans? Are they part of your regular food choices?

This recipe was shared with
Tuesday Twister at GNOWGLINS
Two for Tuesday at A Moderate Life
Real Food Wednesday at Kelly the kitchen Kop

Greek Quinoa Salad

This evening my daughter Leah and I prepared this wonderful Greek quinoa salad  It had a Mediterranean flavor to it. This is a great vegan recipe if you choose to omit the cheese which we did. I took out the Sheep Feta cheese but forgot to place it on the table. It tasted great even without it. You could easily prepare this vegetarian quinoa salad recipe as a vegan dish by omitting the feta cheese or using another substitute.

Quinoa Facts

According to Quinoa.net, quinoa is often referred to as a grain but it is more like a seed which comes from a leafy plant distantly related to spinach. Quinoa contains more protein than any other grain and is known to be a complete protein. It also provides starch, sugars, fiber, minerals and vitamins. It is also high in linoleic acid. Quinoa is also easy to digest also an alkaline food. For those looking to include more gluten-free foods, you can add quinoa to your list of acceptable foods.

The next time you are preparing a salad which calls for a grain other than quinoa, try substituting with quinoa. Because of its versatility, it can also be added to soups. I’ve even seen desert recipes using quinoa.

Greek Quinoa Salad

3-4 cups water or vegetable broth (we added some organic vegetable powder to water)

1 1/2 cups quinoa uncooked

1/4 cup apple cider vinegar

2 cloves garlic, minced (we doubled, maybe tripled)

juice from one lemon

3 tbsp olive oil

1/2 cup kalamata olives, sliced if desired (we used plain black olives)

1/3 cup fresh parsley, chopped

1/3 cup fresh cilantro, chopped

1 red onion, diced

1 cup cherry tomatoes, sliced in half

1/2 cup chopped artichoke hearts (optional)

salt and pepper to taste

1/2 cup crumbled feta cheese

Directions

• In a medium-large saucepan, cook the quinoa in vegetable broth for 15-20 minutes, until tender, stirring occasionally. Allow to cool.

• In a small bowl, whisk together the vinegar, lemon juice, garlic, and olive oil. You may use the hand Braun mixer which works well.

• Gently toss the quinoa together with the remaining ingredients, except feta. Pour the olive oil mixture over the quinoa.

• Add more salt and pepper to taste and gently stir in the feta cheese.

• Other vegetables can also be added if you desire.

Information taken from: www.wholehealthmd.com 
Recipe from: http://vegetarian.about.com/od/vegetarianandvegansalads/r/greekquinoa.htm 

This was shared with
Tuesday Twister at GNOWFLINS
Two for Tuesdays at GirlChef 
Real Food Wednesday at Kelly the Kitchen Kop
Pennywise Platter at The Nourishing Gourmet 
Fight Back Friday at Food Renegade 

Garlic Ginger Broccoli

Here is the first recipe we decided to taste test from Hope Egan's and Amy Cataldo's book What the Bible Says about Healthy Living Cookbook, Garlic Ginger Broccoli.  It was a hit! I just recently started writing a book review and this fabulous book.  Be sure to visit the book review at What the Bible Says about Healthy Living Cookbook Book Review

Garlic Ginger Broccoli

1 bunch broccoli (about 1 lb without stalks)

1 inch piece of fresh genger

3-4 garlic cloves (I added more)

2 tbsp extra virgin olive oil

Juice of ¼ lemon (about 1 tbsp)(we added more)

Dash of cayenne pepper

Scant ¼ tsp salt

Several generous grindings of pepper

Directions

• Using the broccoli without the stems, break or cut the florets into small bite size pieces. Place them into a medium bowl
• Peel the ginger and grate or finely chop. Chop the garlic. And add both to the bowl of broccoli.
• Add the remaining ingredients to the bowl and mix to coat the broccoli.
• We stir-fried the broccoli mixture in our cast iron pot for about 5-6 minutes.

This is an easy recipe with much nutritional value. I loved it and would make this again. The ginger and lemon added much flavor.

If you can't wait and would like  to purchase a copy of What the Bible Says about Healthy Living Cookbook right now, click here.

Please visit my post What the Bible Says about Healthy Living Cookbook Book Review to learn more.

If you would like to learn more of Dr. Rex Russell's book, What the Bible Says About Healthy Living: Three Biblical Principles That Will Change Your Diet and Improve Your Health , please keep here.

*Please note: Any links to affiliates or sponsors, including Amazon, gives us a small percentage of the sale. We appreciate you supporting our site.

If you already own a copy of this cookbook, what recipes have you tried?   Is this a cookbook new to you?

This post was shared with:
Tuesday Twister at GNOWFLINS
Real Food Wednesday at Kelly the Kitchen Kop
Pennywise Platter at The Nourishing Gourmet

Cold Beet Salad

This is one of my favorite salads. I think it’s one of my mom’s favorite salads too, this is her recipe, 'merci Mamie'!  Preparation doesn’t take much effort. It makes a great side dish or you may want to place your serving on top of your favorite green leaf salad.

Ingredients
6 medium sized beets with tap roots
3-4 garlic cloves, minced (we always double or triple the garlic, we just love garlic)
Fresh herbs, such as parsley, basil, oregano chopped
¼ cup Oil
¼ balsamic vinegar
Lemon juice of ½ lemon (optional)
Salt and pepper to taste (optional)

Preparation
Once the leaves are removed*, gently wash the beets and place them in a pot of cold water. Make sure the beets are covered in water. Bring to boil and lower heat so the water is still bubbling but not to an excess. Cook until done, this will take anywhere from 45-60 minutes. By placing a knife in the middle you will be able to tell by how easy the knife cuts in. Drain beets in colander. You may want to run the beets under cold water or let cool on their own. Remove skin with fingers. This is done very easily by sliding your fingers to remove the skin. Beware, this will leave your fingers colored! That’s never stopped me from eating beets.

Cube beets and place in a bowl. Add minced garlic, chopped herbs, oil and vinegar. I added lemon juice and some salt and vinegar. Toss salad you may serve immediately or place in the refrigerator to chill for at least one hour. It helps to keep tossing the salad every 15-20 minutes to ensure all of the beets are continually flavored.

Be creative and add other veggies in this salad, maybe some cut up cucumbers, green beans, or even some flaxseeds.

*Keep the beet leaves. They can easily be cooked and prepared with sautéed garlic, olive oil and some salt and pepper.


How do you prepare your beets? Is there anyone out there who hasn’t eaten beets? I’d love to hear your story.


This recipe was shared with:
Tuesday Twister at GNOWFLINS
Two for Tuesdays at  Girlchief 
Real Food Wednesday at Kelly the Kitchen Kop 
Pennywise Platter at The Nourishing Gourmet 

Red Potato Salad with Lemon Dressing

This past weekend, I was craving a veggie salad which would be cool and refreshing and decided to make a potato salad with a different taste. Adding lemon juice to my homemade salad dressing gave this salad a much lighter taste and allowed the flavor of the red potatoes to come through. This is what I came up with.


Potato Salad
About 9 medium size red unpeeled potatoes, washed and diced
3 celery stalks, keep the leaves if you have them
½ cup black olives, halved
1 green pepper, diced
¼ - ½ cup grated red cabbage, optional
¼ cup red onion chopped
Fresh basil, oregano, parsley


Lemon Dressing
½ cup olive oil
Juice from 1 medium sized lemon (about ¼ cup)
1 tsp Dijon mustard
3 garlic cloves
1 TBSP grated parmesan cheese

Yields: about ¾ cup dressing

Once unpeeled potatoes are washed and diced, steam them for about 15-20 minutes, make sure the potatoes are not too soft. Place them in a bowl to cool. Prepare other vegetables which need to be cut. Add them to the potatoes, toss and set aside to cool some more and prepare the Lemon Dressing.

This dressing can be made in a food processor or with a Braun blender. I chose to use the Braun blender as it was easier to clean. It chopped the garlic well. Process all ingredients in food processor or blend them with a hand Braun type blender.   Add Lemon Dressing to potatoes and vegetables. Toss, add salt and pepper to taste. This can be served immediately or set in fridge to cool for at least 1 hour.

Potato Salad Serves 4-6 people

We love plain lemon on salad as well. Do you have any lemon dressing ideas you'd like to share?  I would love to try new lemon dressing recipes.  Any of you have lemons growing in your back yard?


We love salads and ate this Potato Salad  with a green vegetable salad.  Bon Appetit!

This recipe was shared on

Tuesday Twister at GNOWFLINS
Two for Tuesdays at  Girlchief
Real Food Wednesday at Kelly the Kitchen Kop
Pennywise Platter at The Nourishing Gourmet

Avocado Green Smoothie

I found this recipe and have changed out and added some produce to suit my taste buds. I love this smoothie. The avocado gives it a very creamy taste. This is a great way to drink your veggies first thing in the morning!



Ingredients

3-4	small carrots, broken up
3-4	celery sticks, with greens if possible, broken up
1	red pepper cut up
1/2-1	avocado without pit and peeled
1-2 handfuls	fresh spinach or kale
3-4	fresh tomatoes or 2 14oz canned organic tomatoes
1/2-1 cup	rejuvelac or water
a few sprigs	fresh cilantro
a pinch	cayenne pepper and salt

Add veggies to blender, we own a Vitamix which does a great job. Blend until all mixed. I've also added some lemon cod liver oil or some flax seed oil in the past. Also try adding a few tablespoons of nutritional yeast. If you come up with your own recipe, Please share, I'd love to hear from you. Avocados are a good source of potassium. Please visit www.avocado.org/nutrition/ to learn more about the benefits of avocados. The next time you have an extremely ripe avocado, don't throw it out, make a veggie shake!

Serves 4 or more and some left over!