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Recipes we have tried and enjoyed.
( Glendas collection )
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BEAN
SPROUT SALAD WITH OUTRAGEOUS DRESSING from www.sproutpeople.com
Ingredients Serves 4
1 pound (or more)
Mung
Bean Sprouts
1 cup cucumber - peeled and sliced
1/2 + cup carrot - grated
1+ cup sweet peppers (use as many colors as you like) - chopped
Any and all other tasty colorful vegetables
Outrageous Dressing
3 Tbs. tahini or
crunchy peanut butter (or combination of the two)
2 Tbs. soy sauce
4 Tbs. vinegar
1 Tbs. hot red pepper oil
1 tsp. cayenne pepper
1 tsp. sugar
1 Tbs. toasted sesame oil
2 Tbs. corn, sunflower or vegetable oil
1 Tbs. ginger - minced
1 Tbs. garlic - minced
1 Tbs. scallions - minced
1 Tbs. white wine
1 tsp. hot mustard (optional)
1/2 tsp. salt
1 1/2 cups broth (chicken or vegetable)
bean thread or rice noodles (optional)
Preparation
Optional: poach
mung
beans for 1/2 - 2 minutes by putting them in rapidly
boiling water, remove to strainer and cool with cold water. Drain
well. Mix all vegetables and sprouts in a bowl. Mix
all dressing ingredients together and pour over sprouts + vegetable mix.
Serve
Chill and garnish with minced scallions and
toasted sesame oil.
Serve over bean thread rice noodles if you like (we do).
Notes
This recipe is from Henry Chung's famous
Hunan Restaurant in
San Francisco. Henry signed my
copy of his cookbook and I have used it so much and for so long
that many of
the pages are hard to read for all of the
cooking stains. Thanks Henry, you have made our lives far more delicious!
This recipe is also great with
shredded chicken added to or in place of the mung
beans
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Raw Humus
2 cups; Sprouted
Chick Peas
2 cups Tahini or soaked sesame seeds
2 cloves Garlic
Chopped parsley and dill
Juice of 1/2 lemon, dash of Bragg Aminos
Blend all ingredients in a blender, if necessary add a little bit of water
to
make blending easier until the paste is smooth and consistent
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SPANISH RICE (raw food recipe)
FROM: How We All Went Raw
By Charles
Nungesser & Stephen Malachi
grated in a food
processor
1 orange bell pepper, diced
Ό cup parley (cilantro), diced
Ό cup cold pressed oil (extra
virgin oil,
grape seed
extract, sunflower)
Mix together well and serve.
(I am sure that a few sprouts in
here could only add to the flavour.)
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-Set up a
balanced nutritional program,
incorporating "live" unprocessed food.
-Use
constructive thought, word and action
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SPROUTED LENTIL SALAD
2
cups lentil sprouts
½ cup seeded, diced cucumber
½ cup seeded, diced tomato
1/3 cup chopped green onions
2 Tbsp chopped fresh parsley (cilantro)
½ cup thinly sliced radish (optional)
1 Tbsp cold pressed oil (olive, grape, sunflower)
2 Tbsp lemon juice
1 Tbsp white wine vinegar
1 ½ tsp dried oregano
½ tsp garlic powder
1 ½ tsp curry powder
½ tsp dry mustard
pinch of salt and pepper to taste
DIRECTIONS:
Combine the first 6 items in a bowl and toss lightly
In a smaller bowl, whisk together the remaining ingredients and drizzle over
the salad.
chill for 20 30 minutes to allow the flavours
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VEGETABLE SOUP
FROM:
The Sunday Sun, July 12, 1998
Article by
Hartley Steward
1 or 2 large cans of tomatoes
6 large green onions
1 large or 2 small cans of
beef broth (if you can avoid
MSG=natural flavour, even better)
1 package Lipton vegetable
soup mix (if you can avoid
MSG=natural flavour, even better)
1 bunch of celery
2 cans of green beans
2 green peppers
2 pounds of carrots
Seasonings:
Salt
Pepper
Curry
Parsley or boullion or hot sauce.
DIRECTIONS:
Cut vegetables in medium pieces
(nice chunky pieces), using a large stock pot, cover with water, bring
to boil and simmer for about one hour until veggies are tender.
Make 5-7 large containers.When
you serve a bowl of this soup, place a handful of sprouts on the top!
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Recipes Submitted by Readers of this web site.
Garbanzo Salad
1-1/2 c Sprouted chic peas
1-1/2 c stewed tomatoes, drained
1/4 c chopped green pepper
1/4 c red onion, sliced
2 tbsp currants
pepper
1 tbsp parsley
3 tbsp tomato sauce
1 tbsp honey
Stir tomato sauce and honey together and mix into the other combined
ingredients.
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Healthy Spinach Salad
1 Bunch Fresh Spinach
either mung or a mixture of mung and sunflower sprouts
2 hard boiled eggs, chopped.
bacon Bits
Toss & serve with honey dressing.
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Honey Dressing
1/2 c oil
1/3 c honey
1/4 c catsup
1/3 c apple cider vinegar
1 tbsp Worcestershire sauce
1 med sweet onion, chopped
Blend 1st 5 items in a blender, add onions, refrigerate.
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Cilantro
Chelation Pesto
4 cloves garlic
1/3 cup Brazil nuts (selenium)
1/3 cup sunflower seeds (cysteine)
1/3 cup pumpkin seeds (zinc, magnesium)
2 cups packed fresh cilantro (coriander, Chinese parsley) (vitamin A)
2/3 cup flaxseed oil
4 tablespoons lemon juice (vitamin C)
2 tsp dulse powder
Sea salt to taste
Process the cilantro and
flaxseed oil in a blender until the coriander is chopped. Add the garlic,
nuts and seeds, dulse and lemon juice and mix until the mixture is finely
blended into a paste. Add a pinch to sea salt to taste and blend again.
Store in dark glass jars if possible. It freezes well, so purchase cilantro
in season and fill enough jars to last through the year.
Cilantro has been proven to
chelate toxic metals from our bodies in a relatively short period of time.
Combined with the benefits of the other ingredients, this recipe is a
powerful tissue cleanser.
Two teaspoons of this pesto
daily for three weeks is purportedly enough to increase the urinary
excretion of mercury, lead, and aluminum, thus effectively removing these
toxic metals from our bodies. We can consider doing this cleanse for three
weeks at least once a year. The pesto is delicious on toast, baked potatoes,
and pasta.
Attention to those persons submitting
recipes for publication.
Please send them in typed form on Microsoft Word. Thank you
I do not have the time to re-type them
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- 1 green onion
- 1/2 red bell pepper
- 1/2 clove garlic
- 3 T.fresh basil
- 1/2 avocado
- 1/3 cup sunflower greens
- 1 tsp. dulse
- 1/4 cup cucumber juice
- Pinch cayenne
- 1/2 cup lentil sprouts
- 1/4 cup fenugreek sprouts
combine all ingredients except lentil and fenugreek sprouts in
blender. Liquefy. Stir in sprouts and serve garnished with
sunflower greens. Serve 2
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Avocado and Sprout Sandwiches
Looking for a lunch (or dinner!) that's made without meat, but will
still fill you up? Here's your answer! This hearty sandwich offers
tons of flavor, along with a plateful of health.
| 2 |
slices of hearty bread
(whole grain, wheat) |
| |
avocados, slices |
| |
tomatoes, slices |
| 2 |
slices
cheese (use your favorite) |
| 5 |
ounces sunflower sprouts
(or any vegetable sprouts) |
| |
red onions, slices |
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Many Recipes can be found via Googles. Here are only a few locations of
Hundreds on the Web.
Recipy Links
http://seasonalontariofood.blogspot.com/2008/01/sprout-nest-salad-with-tomato-eggs.html
http://tomorrowaustin.wordpress.com/2008/01/24/sprouts/
Mung Bean Pancake
doshas
http://www.sproutpeople.com/cookery.html
http://www.isga-sprouts.org/lowcal.htm
http://www.abel-cole.co.uk/Content/Recipes/BrusselsSprouts.htm
http://www.recipezaar.com/library/getentry.zsp?id=198
http://www.isga-sprouts.org/recipes.htm
https://www.organicgardencafe.com/recipes/index.html
http://www.healthinjoy.com/recipes.html
http://www.a1fruiterers.co.uk/recipes.htm
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A Breakfast that TONY has often. It's fast. ( I don't have much
time )
I place a mixture of 4,5,0r 6 different boxed cereals in a bowl, add one
tablespoon of Ground Sprouted Flaxseed
over the cerial ( I grind the flaxseed into a fine powder myself )
Then I put 2 to 3 tablespoons of sprouted soft
wheat kernals over the mixture. They are sweat , I also add 1 teaspoon
full each of pre-soaked dried Blue berries, Cranberries and Goji
Berries. A pinch of Phytoplankton on top then add Rice milk. And eat
it while I am working on the computer or reading my mounds of literature.
But before this cereal I quite often just take a large spoon full of mung
bean sprouts.
On weekends I make a traditional Egg, Bacon, and Toast, breakfast with home
brewed coffee with beans I have just ground. . ( I relax ). ( on
the balcony ). ( And you can join me anytime if you like )
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Nutritive value of pulses and beans increases when they are
sprouted. Sprouted beans have a lot of health benefits - high
source of fibre & vitamins, less in calories, easy to digest
and excellent for those who are trying to lose weight.
One of the best way to eat bean sprouts are in the form of
salads. You can experiment different ways. Make it spicy by
adding tomatoes, green chillies, onions and ginger or a fruity
salad with orange segments, apple or pomegranate (find recipe
link below from my fellow-bloggers). Here is my recipe for a
quick and healthy salad
Ingredients
-
Moong bean sprouts - 2 cups
- Turmeric powder - 1 or 2 pinches
- Red Chilli powder - 1/8 to 1/2 tsp
- Coriander powder - 3/4 tsp
- Cumin seeds - 1/2 tsp
- Asafoetida - a pinch
- Canola or olive oil - 1/2 tsp
- Garnish - 4 tsps finely chopped onion, 2 tsp finely chopped
cilantro, a dash of lemon juice
Method
Cook
moong bean sprouts with water and salt until tender,
make sure the beans are not overcooked. Drain the water and keep
aside. Heat oil in a pan and add cumin seeds. When they start to
splutter add asafoetida, turmeric powder, coriander powder,
chilli powder. After 15 to 20 seconds turn off the stove.
Next add cooked moong bean sprouts, adjust seasoning and garnish
with onions, cilantro and lemon juice.
The Following information was past to me by a reader
This link is to be read before using the following recipe.:
http://www.iskcon.net.au/kurma/2007/12/27#a4331
One ingredient is Chat masala:
Chat
Masala
makes
1 1/2 Tablespoons
-
1 tsp ground roasted cumin seeds
-
1/2 tsp cayenne pepper
-
1/4 tsp asafetida powder
-
3/4 tsp mango powder
-
1/2 -3/4 tsp garam masala
-
1/2 tsp black salt
-
1 tsp coarse salt
Mix
all spices and keep in a jar, tightly covered, in a cool place.
from Classic Indian Vegetarian and Grain Cooking by Julie Sahn
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Easy Avocado and Sprout Samiches!
Fat* kid delight sandwich (*mostly mono saturated vegetable fat)
sliced bread, whole wheat works.
1 large avocado
1 pkg. bean sprouts
garlic (2 cloves per avocado)
mustard (varies)
Veganaise (2 tablespoons per avocado)
diced tomato and onion optional
Directions:
1. Mix in a bowl (1) avocado (2) garlic pressed/crushed peeled garlic
cloves, (2 tablespoons spoons) of Veganaise, and mustard to taste. Mix
until consistency and appearance is like guacamole.
2. Wash a large handful of sprouts you'll use on your sandwich. Use as
much as you can and pack in the sides of the sprouts so they remain in
the sandwich.
5. Add in 1/3 to 1/2 the bowl mixture per sandwich on top of the
sprouts. The sprouts are meant to give the sandwich "meat" some
structure so load up that sandwich.
Serves: 2+
Preparation time: 5 mins.
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Bean Sprout Salad
I found this recipe at veganchef.com. I'm not vegan, but I do
enjoy a healthy dish! Made this with Thai Coconut Rice (#63446).
They were a wonderful combination.
Proceed with caution: References to ingredient amounts,
cooking times, and temperatures in directions below have NOT been
adjusted (only the amounts in the ingredients list were updated).
- In a bowl, combine all the vegetables.
- In another bowl, whisk together the olive oil, sesame oil,
soy sauce, lemon juice and ginger.
-
Pour dressing over
vegetables and toss lightly. Season with Salt and pepper to
taste and sprinkle with toasted sesame seeds.
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Stewed Mung Beans The Ingredients
- 1 cup mung beans
-
3 cups water
-
1 tbsp vegetable oil
- 2 cloves of garlic
- 1 chopped onion
- 1 medium sized or large tomato, chopped
- 2 cups of water (or broth)
- fish sauce (patis)
- salt
- pepper
- bay leaf (or two)
- baby spinach (or watercress)
The Method
Munggo Guisado was one of my favourite dishes as I was growing
up in the Philippines. I've been searching for a recipe for this
online and I managed to find a good one! While I followed most
of the recipe, I added the pepper and bay leaf to the mix for a
bit of a kick!
- Soak mung beans for 1-2 hours
- Boil mung beans in 3 cups of boiling water until larger and
softer
- Saute garlic, onions, and tomatoes. Saute until the tomatoes
are wilted
- Add 2 cups of water into the saute mixture
- Add the mung beans. Bring to a boil
- Add salt, fish sauce, pepper, and bay leaf
- Add baby spinach (or watercress)
Credits: I took the recipe from this site...
http://www.allfavoriterecipe.com/RecipeDetailMunggoGuisado
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Crab and Pea Sprout Salad
1 pkg (200g) crab meat, defrosted (Ihave used fake)
1 1/4 cups cooked peas 6 cups fresh pea sprouts (I have also
used sunflowersprouts)
Dressing
zest of 1 orange
2 tbsp freshly squeezed orange juice
6 tbsp olive oil
salt and freshly ground pepper
Squeeze the crab meat well to remove excess water and break
into small pieces, making sure there are no shell fragments.
Place in a large bowl with peas and pea sprouts.
Mix ingredients for dressing with a small whisk until
blended. Pour over crab mixture and toss.
Serves 6
Recipe came from LCBO magazine.
Marsha Laing
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Sprout Salad
Serves 2-3
- 2 cups mung beans (or sprouts of your choice)
Marinade:
- ½ cup Nama Shoyu
- 1 clove Garlic
- ½ Ginger root (1/2 ")
- 1 tablespoon Sesami Oil
- 1 teaspoon Cayenne pepper
- ½ cup Chopped Onions
- Ό cup Chopped Cilantro
Mix items for marinade then pour over washed and drained
sprouts. Refridgerate for at least 2 hours or for a day
or two. Enjoy.
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Avocado sprout salad
About a cup
The sprouts add volume without a lot of calories, so you
get to eat more! The pepitas also give it a unique
texture.
Serve this with veggie strips (bell peppers, carrots,
cucumber slices, etc.) and eat it for lunch.
- 1 small ripe avocado (Mashed)
- ½ small tomato, chopped
- ½ cup sprouts of your choice (I used
alfalfa/radish), shredded (I just used my hands)
- 1 tablespoon raw pepitas
- 2 teaspoons freshly squeezed lemon juice
Simply mix all together
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Sprout Salad /
Indian Koshimbir
Makes 12 cups (could also be made using half of the
ingredients for 6 cups)
It stays fresh for upto a week in refrigerator.
- ½ cup (8 TBS) Fenugreek Seeds, Sprouted
- ½ cup Mung Beans (6 TBS) (Green Grams), Sprouted
- 2 cups Cucumber, Chopped
- 1 cup Tomato, Chopped
- 1 cup Carrot, Grated
- 2 tablespoons Lime/Lemon Juice
- 1 cup Raisins, soak
- ½ cup cilantro
- 1 tablespoon Ginger, Grated
Sprout the fenugreek. (alternately
you may rinse 1/2 cup fenugreek seeds thoroughly in
tap water. Soak them overnight in 2 cups water. You
can drink the soak water in the morning. (As per
Ayurveda, 5000 year old Indian Medicine System,
drinking water in which fenugreek seeds are soaked
is good for Diabetics, it clears toxins and helps in
detoxification. Fenugreek sprouts are also good for
nursing mothers as it helps in milk formation).
Sprout the 1/2 cup Mung beans (As
per Ayurveda, Mung Bean sprouts are tri-doshic/balancing
for all body types) until the roots are at least
seed length.
Once the sprouts are done mix with chopped cucumber
(1 medium), 2 medium size chopped tomatoes and a cup
of grated carrot. Soak 1 cup raisins for at least
3-4 hrs and add it to the above mixture along with
juice of 2 limes. Add 1/2 cup of cilantro, 1
tablespoon of grated ginger (approx 1 inch piece)
and refrigerate.
Be creative with vegetables. You can also add onion,
fresh grated coconut, green chillies, bell peppers,
chopped apples etc. You can also add Bengal Gram
(Chick pea) sprouts or any other sprouts you like.
Have fun.
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Sprout salad with ginger dressing
1 1/2 cups fresh sprouts--clover,arugula,
cress,radish,fenugreek and dill.
1 small carrot, grated
1/2 lemon, squeezed
1/2 orange, squeezed
2 tsp grated pickled ginger
1 tsp juice from the pickled grated ginger
bottle
(just adding plain ginger should work also)
1 Tbsp extra virgin olive oil or flax oil
dash of freshly ground sea salt & fresh pepper
directions::
Separate your sprouts a bit so they are not
clumped together, and put into 2 salad bowls.
Grate fresh carrot over the top of the sprouts.
Add all of the dressing ingredients into a small
bowl and whisk together. Drizzle over the top!
Add a sprinkle of toasted sesame seeds.
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Bean Sprout Salad
2 tablespoon Sesame seeds
1 pound Fresh bean sprouts
thoroughly washed
and drained
3 md Garlic cloves
peeled and minced
2 md Scallions −− trimmed & minced
1 1" cube ginger
peeled and minced
2 tablespoon Oriental sesame oil
1/3 cup Soy sauce
2 tablespoon Cider vinegar
1 tablespoon Mirin (sweet rice wine)
2 teaspoon Light brown sugar
1 teaspoon Spicy sesame oil
Makes 4 to 6 Servings Fresh bean sprouts are a must for this
recipe from
China's Hunan province.
The canned variety don't have the requisite crispness. Keep a
close eye on
the toasting sesame seeds so they don't burn.
PREHEAT OVEN TO 300F. Toast the sesame seeds by spreading them
over the
bottom of a pie tin. Roast for 12−to−16 minutes, stirring often,
until they
are golden. The seeds can be toasted in advance and stored in an
airtight
container. Place the bean sprouts in a large heatproof bowl and
set it aside.
In a medium−size skillet set over moderately low heat, stir−fry
the garlic,
scallions and ginger in the oil for 2 to 3 minutes, until they
are limp. Add
all the remaining ingredients, increase the heat to moderate,
then boil the
mixture, uncovered, for 1 minute to slightly reduce the liquid.
Pour the
boiling dressing over the bean sprouts, toss well, then cover
the bowl and
chill the salad for several hours. Toss again before serving.
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Recipy Links
http://seasonalontariofood.blogspot.com/2008/01/sprout-nest-salad-with-tomato-eggs.html
http://tomorrowaustin.wordpress.com/2008/01/24/sprouts/
Mung Bean Pancake
doshas
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What are Mung
Beans ?
A tiny, round dried bean (about 1/8 inch in diameter) with a
thick outer skin that may be green, brown or black in color.
When peeled, the inside of the bean provides a golden yellow or
mustard-colored, soft-textured meat that is somewhat sweet in
flavor, tender when cooked and easily digested. Originating in
India, the bean is referred to as Yellow
Mung, Yellow Split Mung or
Moong Dal,
where it is often used to make curries and a food dish referred
to as "Dal."
Mung beans are prepared as whole,
peeled, or split for use in pilafs, soups, stews, and bean
dishes. They are also ground for use in flours and as an
ingredient for various food mixtures. When made into flour, the
starch in the ground bean enables it to be used to make a very
thin noodle known as bean-threads or cellophane noodles. The
flour also is used to make breads and sweets. Another common use
for this bean is to produce transparent bean sprouts, which
become a crunchy and flavorful ingredient for salads, egg
dishes, stir-fried dishes, and sandwiches. These are much
more nutritious than the cooked beans.
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Vigna radiata is a member of the Fabaceae (pea) family.
The 18 to 36 inch tall mung bean plants produce clusters of 2
to 8 slender, 3-4 inch long, black, slightly fuzzy pods with
very small green seeds. Each pod may contain as many as 15 small
oval seeds depending on cultural conditions. The mung bean is an
ancient crop of Asia, where there are many seed sizes, shapes
and colors. Mung been sprouts are produced domestically from
green seeded cultivars. The mung beans' ancestors are annual
plants with both short and long day cultivars, however, domestic
cultivars are primarily temperature sensitive rather than
photoperiod sensitive.
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