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In light of the beautiful spring like weather we’ve encountered today in the HRM I’d like to share a post about sprouting!
Sprouting is the act of germinating any grain, seed, nut or legume to enhance its nutritive value. It’s an essential part of any diet that is predominant in raw foods as it decreases anti-nutrients and increases alkalinity, enzymes, proteins, vitamins and minerals (up to 2000%) all while increasing digestion. For example, 5 grams of broccoli sprouts is equivalent to 50 grams of broccoli with regards to sulforaphane (which strongly inhibits cancer and increases liver detoxification).
Many sprouts also contain higher amounts of phytoestrogens when compared to their beans. These include mung beans, clover, soybeans, yellow peas, geeen lentils, chick peas, fenugreek and adzuki beans. Phytoestrogens help us balance estrogen levels and decrease the ratio of harmful estrogens to protective estrogens.
How to Sprout?
It’s easy! Try not to get caught up in any fancy techniques or gadgets in the beginning. I’ll run you through the steps for sprouting broccoli and mung beans, I encourage you to give this a go, especially if you have young children in the house who love to watch things transform!
1. Start by purchasing broccoli seeds. A common brand is Mumms which can be found at Planet Organic in Quinpool Rd. Take a mason jar and either wrap mesh over top secured by an elastic band or purchase a premade cover such as the one you see in this photo. Add 1 tbsp of seeds and place inside the jar.
2. Fill the jar with cold water and rinse the seeds then fill the jar up again and allow the seeds to soak overnight.
3. In the morning rinse, repeat and place the jar upside down as seen in this picture in a bowl for support. Now all you have to do is allow the seeds to sprout in a shady area of the kitchen for 3-5 days. It’s important to rinse them out 2x a day.
BROCOLLI SPROUTS are eaten to protect from cancer (including breast, stomach, prostate, skin, colon and bladder), to decrease LDL cholesterol, increasing phase 2 detoxification in the liver, increase cardiovascular health, and protect the body from diabetes complications. Try them in green smoothies, on top of eggs, in salads or sandwiches. They have a radish type taste, and can add some zap into any meal.
Mung Bean Sprouts:
1. Mung beans are much larger than broccoli seeds, they are also require pressure to grow. First start with about ½ a cup of green beans, rinse and soak overnight.
2. In the morning rinse the mung beans and place in a open faced strainer on top of a bowl (so dripping water doesn’t leak). On top of the mung beans you need to place something to put them under a little pressure (like a heavy bowl). This pressure will allow them to grow thick and crispy!
3. Rinse them 2x every day for about 3-5 days allowing them to grow in a shady part of the kitchen.
MUNG BEANS: These are the “typical” bean sprout you’ll find at the grocery store used most commonly in Chinese cooking. They’ve been used as a nourishing food for over 3000 years! They play a central roll in Ayurvedic (Indian) cleansing, known for their place in Kitchari, a dish of rice, beans and herbs. They are much more readily absorbed than other beans as they contain fewer oligosaccharides, leading to less gas and bloating. Sprouting them and combining them with digestive herbs also increases their digestion. One cup of sprouts has only 30 calories and up to 3 grams of protein! They are a great source of Vitamin K (extremely important in bone health and Vitamin D absorption), high in Vitamin C, and B Vitamins.
A sprouted tridoshic ayurvedic kitchari (recipe to come!) yummm…
Another food box, another week…a marvelous week that is, for my culinary skills. I made my first quiche from scratch, dabbling into my French heritage. I had to use up some broccoli, leeks and mushrooms, so I just did a recipe search in goggle with those three guys and up popped an easy quiche recipe click here
Gluten free crust:
1. 1.5 cups of gluten free flour with Xantham gum (bobs red mill or bulk barn)
2. ½ cup of cold fat (organic butter or coconut oil)
3. pinch of salt
4. 1 tsp of ice cold water if necessarry
Add all ingredients together (only use the water if it’s too dry after a good pounding). It’s easiest to mix ‘em up in a food processor. I just used my hands until it became nice and doughy and that worked just fine. Then roll it out and plop into a pie pan. It may break up while you try to do this, in that case just press in into the contour of the pan. Chill for 1 hour before pre-baking for 10 minutes on 400 degrees, remove, add the filing and the bake again.
1 tbsp olive oil
2 cloves of garlic, minced
1 broccoli crown
2 stems of fresh rosemary (note the rosemary bush in the picture aboutve :)
1 ¼ cups unsweetened almond milk
½ tsp salt
½ tsp pepper
Raw organic cheddar cheese (optional)
Chop up the leeks and mince the garlic, saute them in the olive oil in a frying pan over the stove. After 5 minutes add in the broccoli, mushroom and rosemary, cook for 10 minutes. Place in the pre-baked pie crust. In a separate bowl mix up the eggs, almond milk, salt and pepper. Pour into the pie and top with the cheese. Bake in the oven on 350 degrees for 1 hour.
Spicey spotlight ROSEMARY:
Rosemary is known to have memory enhancing properties as an essential oil. Get out that diffuser for your next round of midterms! Medically it has components shown to decrease the risk of stroke and alzheimer’s, heart disease and inflammation. In Ayurvedic medicine it’s known as a pungent spice that eases menstruation, headaches, harmonizes the heart and emotions. Interestingly enough, historically it’s been used as a symbol for remembrance during weddings and funerals.