RAW: Lesson Two
Countertop Sprouting
During the sprouting process you merely soak in water overnight, then rinse and drain several times daily until visible sprouts, which look like white tails, emerge from the beans/peas/pulses/grains.
Chickpea countertop sprouts
Chickpea sprouts are relatively low in calories (165 for 1 cup) yet high in fiber and quite filling. This legume is very low in fat and sodium, high in protein, iron, vitamins, fiber, and antioxidants. Chickpea sprouts are high in vitamin C, with 45% of the daily suggested intake
in each 100-gram serving. Chickpea sprouts also contain 16% of the daily suggested iron intake in an 100-gram serving.
Sprouted Lentils
1 cup has only 82 calories and 0g of fat, and is high in protein. A 1cup serving of sprouted lentils contains 77 g folate, a B vitamin, which is crucial to iron production and in making new cells. Sprouted lentils are also packed with 248 mg of potassium, which is necessary for muscle function, as well as being crucial to healthy heart function.
Mung beans
Extremely low in calories – 31 per cup, with 3.2g protein, 25% RDA Vitamin C, 42% Vitamin K for blood clotting and healthy bones. Less likely to cause gas then other beans, so these are great for new raw foodies!
Alfalfa Sprouts
Alfalfa sprouts are one of the most significant dietary sources of phytoestrogens, which are beneficial compounds in plant foods that can help reduce your risk of heart disease, cancer and osteoporosis. Because they are so small, the sprouts contain a concentrated amount
of certain vitamins and minerals such as calcium, vitamin K and vitamin C. Alfalfa sprouts contain just 8 calories and 0 grams of fat per cup.
Recipes:
Nut Burgers in a Collard Green Wrap
4 cups almond meal (can also sub walnut)
3 lemons squeezed
2 tbsp flax meal, soaked
3 cloves garlic
1 tsp salt
1 tsp coriander or 1-2 drops EO
1 tsp cumin or 1-2 drops EO
-Mush up mixture with hands
-Fold in one cup total of chopped onion, red peppers, and mushrooms
-Form into burger shapes and dry 4-6 hours
-Remove stems from Collard greens
-Place burger onto collard
-Add avocado, tomato, mayo, pea sprouts
Raw Leather Wraps
1 blender full of red peppers
1 tbs Camelina oil
1 tbs psyllium husk
1 tsp salt
2 garlic cloves
-Blend until smooth
-Pour onto TexFlex dehydrator sheets
Greek Stuffing
Sunflower or Pea Sprouts
Feta Cheeze (Recipe from lesson 1)
Cucumbers
Tomatoes
Black Olives (optional)
Raw Hummus
1 cup cashews (soaked)
3 tbs tahini
1 cup sprouted chickpeas
2 tbs nutritional yeast
2 garlic cloves
.5 tsp salt
.5 tsp cumin or 1 drop essential oil (doTerra)
.25 tsp cayenne
.25 tsp black pepper
2 lemons squeezed
-Blend everything until smooth
Mexican Lettuce Wraps
6 cups sunflower seeds, soaked
1 pkg organic taco seasoning
-Pulse gently in food processor until chopped seeds resemble meat texture
Guacamole
3 avocados
.5 tsp salt
1 lemon
1 garlic clove
Epicure spice (optional)
-Smash guac ingredients together
-Place seeds and guac into romaine lettuce wrap
-Top with Cream Cheeze (from lesson 1)/ Vegan Mayo (store bought)
Optional: add Salsa, red peppers
Raw ‘Tuna’ or ‘Salmon’ Sushi Wraps (or Lettuce Boats)
5 cups sunflower seeds (soaked)
3 tbs flaked seaweed or dulse
flakes
3 lemons squeezed
-Marinate seaweed and lemons together
-Process the above together, lightly pulsing until it resembles tuna texture.
-For salmon, add a red pepper
-Transfer into a dish and add cashew mayo (cream cheeze recipe with extra water) or wildwood aioli/ vegan mayo, diced celery, and diced shallots.
Alfalfa Sushi
1Pkg Alfalfa Seeds, sprouted
-To create alfalfa sprouts, soak seeds overnight, drain and sprout for the next few days, rinsing every 12hrs.
Tips: Sprouter must have very small holes
Seeds must not be sitting in water or mold will set in.
Stores well in fridge
-Slice up:
Avocado, red peppers, slivered cucumbers, carrots, optional mung beans
Braggs Amino Sauce or Coconut Aminos for dipping
Raw Sushi Nori Paper- from a quality brand to avoid radiation
Stuff and roll with a small piece of lemon to wet and glue the end.
Cut with a serrated knife carefully.
Egg Salad Rice Wraps (Or Lettuce boats)
2 cups cashews
2 lemons
1 tsp turmeric
.5 tsp salt
.5 tsp black pepper, or 1-2 drops EO
-Add just enough water to vortex
-Gently pulse until it resembles clumpy ‘egg’ texture
-Add in:
Minced Celery
Minced Shallots
-Wet Rice Paper
-Add a leaf of romaine, baby mung beans (optional), and wrap
Tofu Scramble
2 blocks sprouted tofu
1 tbs turmeric
1 tbs onion powder
1 tbs roasted garlic
-Pulse in food processor until desired texture is achieved, then add:
Minced Onion
Minced red pepper
Parsley, diced (optional)
Chocovado Mint Parfait
Top layer:
5 avocados
1 cup cacao powder
.5 cup coconut nectar or yacon
syrup
1 tsp vanilla
1 tsp cinnamon
Blend, then create second layer:
3 avocados
5 drops Peppermint EO
.25 cup light syrup or stevia
-Blend together
-Layer each section in a mason jar
Simple Sprouted Salad
1 cup sprouted beans of your choice
(mung pictured)
2 tbsp raw cream cheeze
Handful sprouts
Handful cherry tomatoes
Sprouted Mung Bean Creamy Dill Salad
2 cups Organic Mung Beans
Soak mung beans overnight, discard water and place in a sprouter for the day (or a strainer sitting inside a bowl). They are ready by dinner if you wish, otherwise rinse again and continue sprouting, rinsing every 12 hours until “tails” have reached your desired length, then store in the fridge.
Creamy Dill Dressing
3 cups Cashews (soaked over night)
3 cups parsnips (diced)
1 cup water
2 Lemons ( squeezed)
2 Garlic cloves
1Tsp Himalayan Salt or Braggs amins
5 drops Dill Essential oil (doTerra)
Chopped fresh dill if available
Blend everything together on high except for the fresh dill.
Optional: Shallots, peppers (no green), tomatoes, avocados
Add dressing to mung beans and chopped vegetables.
Tips: Store dressing in fridge for up to a week.
Creamy Dill dressing freezes well.
Mung Beans can be stored in fridge for up to a week, rinse daily.
Add mung beans to all your salad, wraps and served soups.