How to Sprout

To sprout, soak a small amount of seeds or beans in a glass jar or bowl in enough filtered water to still cover them while they swell in size. Many people, especially when starting out, start with a few tablespoons of seeds, which will triple or quadruple in volume almost right before your eyes. Soaking times vary, depending on the type of sprout, but many require 6-8 hours. A wide-mouthed jar, sprouting tray or special sprouting bag may be used, depending on the type of sprout you have chosen. After you have finished soaking, drain the water well. For the next 2 - 5 days (depending on the type of sprout), rinse them well, drain off all the water, and set them in a dark, well-ventilated area (not in a closed cupboard). Rinse or submerge in fresh water twice daily to prevent mold. Tiny shoots should start to appear as early as the second day. The live, crunchy sprouts that are teaming with energy and nutrients are usually edible by the 5^th day. Once the sprouts are ready, store them for several days in a plastic bag or glass container in the refrigerator. Sprouts can be eaten alone as a healthy snack, added to sandwiches and soups, or sprinkled atop salads.

It is more beneficial to buy organic produce whenever possible. When organic is not feasible or available, a specially formulated vegetable wash is the next best thing. I like "Veggie Wash." You can find it at some Wal-Mart's, Earth Fare, Rosewood Market and other selected health food stores.

Delicious Salad Recipes

Everyday Salad

Combine the following ingredients and serve on a plate of different kinds of fresh lettuce and baby spinach: chopped cucumber, diced tomatoes/cherry tomatoes, chopped celery, sliced avocado, sprouts, olives, fresh pineapple, chopped red, yellow and orange bell peppers, fresh torn basil leaves. Serve with Herb dressing.

Spring Mix Salad

2 cups of spring mix

2 endives, chopped

½ cup cucumber slices

1 green onion, finely chopped

½ cup snow peas, chopped

½ cup red bell pepper, chopped

½ cup alfafa or clover sprouts

Place the ingredients, starting with the spring mix, attractively on a plate.  

Healthy Salad Dressings

Herb Dressing

90ml (3 oz) cold-pressed olive oil

2 tbsp freshly squeezed lemon juice

2 tbsp freshly chopped herbs

2 tsp berry juice

Shake up all the ingredients and serve with an Everyday Salad.

Tahini Dressing

2 tsp Tahini

3 tbsp freshly squeezed lemon juice

2 tsp raw honey

Juice of 1 orange

Pinch of cayenne pepper and cumin

Blend all ingredients together. This may also be served as a sauce over a fresh fruit salad.

Quinoa and Avocado Salad

Makes: 4 servings 

Ingredients
1/2 cup uncooked quinoa
1 cup water
2 Roma (plum) tomatoes, seeded and finely chopped
2 cups shredded fresh spinach
1/3 cup finely chopped red onion (or vidalia)
2 tablespoons lime juice
1 tablespoon olive oil
1/4 teaspoon salt
2 avocados, pitted, peeled, and diced (or you can slice and serve quinoa on the slices)
1/3 cup crumbled feta cheese (or shredded parmesan)

Method 

Bring quinoa and water to a boil in a small saucepan. Reduce heat; cover and simmer for 15 minutes, or until liquid is absorbed.
In a medium bowl, stir together quinoa, tomatoes, spinach, and onion.  In a small bowl, whisk together lime juice, oil, and salt. Mix with quinoa.  Serve and sprinkle with feta or parmesan cheese.

Nutrition facts per serving (approx): 350 calories, 8g protein, 27g carbohydrate, 20g fat (4g saturated), 8g fiber

Originally published in FITNESS magazine, May 2009, with modifications by Kathy Hunter J