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Sprouts Archives | Elizabeth Borelli

Sizzled Sprout and Carrot Slaw

BY ELIZABETH BORELLI

Sautéed fresh mung sprouts, scallions and fresh raw carrots combine to form a  sweet and savory Sprout and Carrot Slaw the likes of which you’ve never seen.  This simple recipe comes together in ten minutes or less, but you may want to let it marinate for an hour after you make it to really let the flavors meld.

Ingredients

  • 2 cups sprouted Mung beans
  • ½ cup chopped scallions
  • 1 tablespoon coconut oil
  • 1 tablespoon white miso paste
  • 1 tablespoon rice vinegar
  • 1 tablespoon Braggs or 1 teaspoon salt
  • 3-4 carrots, shredded (about 2 cups)

Heat the coconut oil in a medium-sized sauté pan over medium-high heat.  Add Mung beans, green onions, garlic and Bragg’s or salt.  Sauté on medium heat for 5-8 minutes until beans begin to soften, than add remaining ingredients and cook, covered for 5 minutes longer, lowering heat to medium. Combine all of the ingredients in a large mixing bowl.  Serve warm or cold.

Nutty Sprout Crunch Salad

BY ELIZABETH BORELLI

 Makes 6-8 servings

Nutty Sprout Crunch Salad is a great way to prepare fresh bean sprouts. Both lentils and mung beans are simple to sprout, requiring only a few days before they’re ready to eat,and so easy to prepare.  Steam them with the rice and toss into the veggie blend.  Add a touch of sweet citrus to complete this savory, satisfying one-dish meal.

Ingredients:

  • 1 cup cooked long grain brown rice
  • 2 cups lentil or mung bean sprouts
  • 1 ½  cups thinly sliced green cabbage
  • 1 ½  cups thinly sliced red cabbage
  • ½ cup diced red pepper
  • ½ cup chopped peanuts
  • 1 tbsp. Bragg’s Liquid Aminos or ½ teaspoon salt
  • 2 tablespoons olive or sesame oil
  • 1 large orange, peeled
  • 1 cup chopped tofu (optional)

Prepare your rice by rinsing it in a fine sieve until water runs clear, then transferring to a medium pot. Add 2 cups of water and 1/2 tsp. salt and bring to a boil.  Cover, reduce heat to medium low and simmer until the water is absorbed,  40-50 minutes. Remove from the heat and set aside for 5 minutes then uncover and fluff with a fork.

When the rice is done cooking, mix your sprouts into the rice in the pot, cover and let sit for at least 5 minutes.  This mixture can be made ahead as well.

Divide the orange into sections and cut each into 4 pieces.  Prepare the rest of the ingredients before adding each of them to your large salad bowl.  Pour in the rice and sprout combo, the warmer the better, then combine all ingredients and mix well.  Enjoy!

UltraVeggie Maki Rolls

BY ELIZABETH BORELLI

Makes 2 large rolls, 2 servings

Inspired by the Japanese tradition, these colorful rolls are as fun to make as they are good to eat. Sprouted lentils and brown rice deliver high quality protein to complement the nutrient-rich seaweed and veggies rolled into a highly flavorful package.

Pack UltraVeggie Maki Rolls for lunch or serve with a big salad for a light evening meal.   Be creative with your fillings; add your favorite veggies, nuts or even some smoked tofu for an extra protein punch.

You’ll need a bamboo mat for this, but they’re easy to find in the Asian food aisle of most grocery stores, and inexpensive (around $2) too.

Ingredients

  • 2 sheets nori seaweed (available at most grocery stores)
  • ½ ripe avocado
  • ½ tsp. salt
  • ¼ teaspoon garlic powder
  • ¼ cup red lentils, sprouted or pre-cooked
  • ¼ cup cooked brown rice
  • ½ red bell pepper, seeded and thinly sliced
  • ½ cup cabbage, thinly sliced
  • ¼ cup chopped roasted peanuts, pecans or sunflower seeds
  • Bragg’s Liquid Aminos for dipping

Directions

Prepare a pot of brown rice by simmering 1 cup of rice and 1/2 -1 teaspoon salt  in 2 cups of water,covered for 45-50 minutes until the water is absorbed.

When rice is just finished cooking, remove ½ cup from the pot, and blend with red lentils.  (chefs note:  If you like the rice and lentil combination, add 1-2 cups of sprouted red lentils to your freshly cooked rice to use in additional meals).  Store remaining rice covered in the fridge for future use.

Scoop out the avocado and add it along with the salt and garlic powder to a small mixing bowl. Mash the ingredients together until well blended.

Place a sheet of nori onto your bamboo mat, and spread the half of the avocado mixture evenly over the bottom half.

Layer half of the rice mixture over the avocado, then sprinkle half of the pepper, cabbage and nuts (or whichever fillings you choose to substitute) over the spread.

Moisten the top half of the nori with a little lemon juice or water, and you’re ready to roll!

Roll the nori starting at the bottom, and rolling up burrito-style, making sure the filling is wrapped in tightly.  Slice in half or into small cylinders and serve with dipping sauce on the side.

Bountiful Sprouted Lentil Salad

BY ELIZABETH BORELLI

Bountiful Sprouted Lentil Salad is all about abundance; abundance of flavor, of satisfaction and of uber-rich nutrients all in one amazing dish.  To be sure, sprouted lentils, tofu and millet all top the list of protein-rich foods fueling this wonderfully savory one-dish meal.

Substitutions:  Lentils are easy to sprout in just a few days, but if all you have on hand is dried, don’t let that stop you from trying this deliciously simple dish.  Quinoa or wild rice can be substituted for millet too.

Ingredients:

  • 1 tablespoon coconut oil
  • 2 cups cabbage
  • 1 cup sliced scallions or chopped red onions
  • 1 tsp. salt
  • 1 tablespoon Bragg’s Liquid Amino Acids (optional)
  • 4 cups sprouted lentils
  • 1 package baked tofu (Schezuan flavored if available), chopped
  • 1/3 cup mango chutney (available in the Asian food section of most markets)
  • 1/8 cup water
  • 2 cups dried millet, quinoa or rice

Add 2 ½ cups water to a medium sauce pan, pour in millet, and bring to a simmer.  Cover and cook for 25-30 minutes longer before removing from the heat.  You’ll mix this in with the salad when it’s prepared.

Add coconut oil to a medium sauté pan.  Turn the heat to medium and all cabbage,  scallions, salt and Braggs (if using), then saute for 2 minutes to coat.  Add lentils, tofu, water and chutney and cover the pan, lower the heat and simmer for 15 minutes, or until cooked through.  Add millet and stir to combine.  Serve warm or chilled.

Options:  Add fresh cilantro, ginger and garlic or basil for more flavor if you’re so inspired.

 

Mung Bean Griddle Cakes

BY ELIZABETH BORELLI

 

Mung Bean griddle cakes

Mung Bean griddle cakes

I’ve been smitten with Mung Bean pancakes, or griddle cakes as it were, since the ever-inspiring Mark Bittman first introduced me to the concept in How to Cook Everything Vegetarian.  Why not? I reasoned, after all there are plenty of versions of veggie pancakes and Mung Beans are so easy to sprout.  And since I do like a good shortcut, neither was I opposed to using a mix.  So I turned to my stash of Bob’s Red Mill for starters. 

I used a multigrain pancake mix and whipped it up according to the recipe on the package.  I added scallions and sprouts and cooked them to a lovely golden brown.  Without actually specifying that the pancakes were made with sprouts (code name Asian Veggie seemed to suffice), I served them for dinner.

Never ones to refuse a good pancake, my kids and husband enjoyed them as politely as kids and a husband can, meaning there were none left and no one complained.  Serve your Mung Bean pancakes griddle cakes with a side of plain yogurt, chutney or your favorite salsa for a fun and savory dinner treat.

Ingredients

  • 1 cup multigrain pancake and waffle mix (I like Bob’s Red Mill)
  • 1 large egg
  • ½ cup rice, soy or dairy milk, more if needed
  • ¼ tsp. salt
  • 2 cups sprouted Mung Beans
  • ½ cup chopped scallions (white and green)
  • Coconut oil to prevent sticking

Condiment suggestions:

  • Fresh salsa
  • ½ cup plain yogurt combined with 1 tbsp. onion jam
  • Tomato chutney

Combine the first four ingredients in a large mixing bowl until batter is smooth.  Add sprouts and scallions and mix thoroughly.  Add 1-2 additional tablespoons of milk if needed for pancake-thick batter.

Add about 1 tsp. of coconut oil to a large frying pan or skillet and heat to medium high.  Spread the melted oil evenly around the pan, and drop the batter, 2 tablespoons at a time, into the pan, leaving about 1” between the pancakes.

Lower the heat to medium, cover the pan and cook for 5 – 10 minutes until bubbles form the surface of the cakes, then flip and cook for 3-5 minutes more on the 2nd side, until cooked through and lightly browned.  Enjoy!

Kale and Sweet Potato Salad with Ginger Miso Dressing

BY ELIZABETH BORELLI

???????????????????????????????????????Kale and Sweet Potato Salad with Ginger Miso Dressing                                      6 to 8 servings

Minimalist that I am, I wasn’t remotely interested in cooking with steamer baskets until I learned this incredible recipe in a cooking class.  I love that the steamer method is low-tech, easy to learn, and fast.   At home I use a bamboo steamer, which creates an interesting and not unpleasant scent while steaming.  And believe me, this is a recipe worth steaming for!

Note:  you’ll need two stackable steamer baskets for this dish.

Ingredients:

  • 2 heads of kale, Swiss chard, or collard greens, stemmed and chopped
  • 1 large garnet sweet potato, , peeled, cut into quarters lengthwise and then into ½-inch slices
  • ½ cup scallions, chopped
  • 2 cups mung bean sprouts (or substitute with another of your favorites)
  • ¼ to ½ cup Ginger Miso Dressing

Add 6 inches of water to a large saucepan and bring it to a boil.  Place the sweet potato slices on the bottom steamer basket, and greens on the other one.  Place the sweet potato basket over the pot of water and cover; steam for 7 minutes.  Add the greens layer, cover, and steam for 5 minutes longer.  Check the sweet potato slices for doneness, and once tender, remove from heat.

Add to a bowl, toss in the scallions, and let cool for 20 minutes or longer before tossing in sprouts and adding dressing.  Serve salad at room temperature or make ahead and refrigerate, adding dressing right before serving.

Ginger Miso Dressing                                                                                             Makes ½ cup

This is the dressing flavorful enough to transform iceberg lettuce and cello tomatoes (remember those?) into delicious cuisine in certain Japanese restaurants.  Imagine how good it’ll be with fresh organic greens or mung bean sprouts.

Ingredients:

  • ¼ cup white or yellow miso
  • ¼ cup tahini
  • 2 tablespoons water
  • 2 teaspoons powdered ginger; or ½ to 1 teaspoon fresh ginger, finely grated
  • 2 tablespoons sesame oil
  • 2 tablespoons rice vinegar
  • 1 tablespoon Bragg Liquid Aminos or soy sauce
  • Juice of ½ orange (approximately ¼ cup)
  • ½ to 1 teaspoon salt (to taste)

Combine all ingredients and serve.  Stays fresh in the refrigerator  for up to 10 days.

Super Sprout Smoothie

BY ELIZABETH BORELLI

IMG_34002 servings

Join me in a daily morning smoothie and get ready to glow!  A smoothie for breakfast makes sense for many reasons: fiber, enzymes, protein and antioxidants will keep you going all morning, no caffeine required!  Ingredient choices are flexible here, but be sure to keep it fresh, raw and mostly green to avoid sugar overload.

This recipe makes 4 servings, one for now, the rest to freeze for later.

Ingredients

3 packed cups kale leaves
1” piece of fresh ginger, peel on
2 organic celery stalks
1 organic green apple, cored
2 cups fresh alfalfa sprouts
½ c. fresh parsley
2 tsps. Hemp, chia or flax seeds
1 cup coconut water
1 cup water
Stevia to taste

 

Instructions

Rinse ingredients and toss them in a blender, blend until smooth.

 

Agape Salad

BY ELIZABETH BORELLI

R-Agape6 servings

Spouting brings out the best in your lentils.  Sprouted lentils are not only easier to digest, they’re nutty, nourishing and delicious! The sprouting increases digestibility (hold the Beano), produces vitamin C, increases protein, enzymes, vitamin B and carotene content.

This satisfying salad is a healthy, nutritious main dish or side.  Kale and cabbage are really interchangeable here, depending on taste and availability.  Pair it with brown rice and a roasted butternut for a fabulous meal.

Ingredients

  • 2-3 cups sprouted lentils raw or dried (regular lentils are perfect here too)
  • 1 c. green cabbage or kale, stems removed, leaves chopped
  • ½  c. mild red or white onion, diced
  • ½ cup organic tofu, chopped (optional)
  • Dressing:
  • 2 tbsp. rice vinegar
  • 3 tbsp. Bragg’s
  • ¼ tsp. Asian fish sauce (optional)
  • ½ tsp. garlic powder
  • 1/8 c. chopped walnuts or sunflower seeds (optional)

Instructions

Prepare raw lentils by  steaming in ½’ water for 4-8 minutes, depending on how soft you like them, OR Cook dried lentils according to instructions* 30-45 minutes.

Drain cooked lentils and leave them in the pot on the stove.  Mix in onion,  kale  and/or cabbage and immediately and cover for 5 minutes.  Prepare dressing in a large mixing/serving bowl and toss in lentil mixture.  Add tofu and pea shoots then toss.  Gently toss in avocado when cool, cover with sunflower seeds and serve.

Serves 4 as a side dish, 2 as an entrée.

 

Ten Minute Spring Rolls

BY ELIZABETH BORELLI

Ten Minute Spring Rolls 1The actual prep time for these delicious spring rolls depends upon your choice of veggies, but when time is of the essence, ten minutes is enough.  Cabbage, lettuce, avocado, tofu and sprouts are your speediest options.  Carrots, peppers, cukes and herbs take a bit longer, but not much.  The rest is a snap; just dip the spring roll wrapper in water for a few seconds as it softens like magic and you’re ready to fill and roll.  Here’s my eight-year old helper Talia to demonstrate her fabulous ten minute spring rolls, one simple step as a time:

Ingredients:Ten Minute Spring Rolls 2

  • 8 rice paper wrappers (available in the Asian-foods section of most grocery stores)

Filling options (choose 3-5 for best results):

  • 1/2 cups alfalfa or radish sprouts
  • 1 cup green-leaf lettuce leaves
  • 1 cup red or green cabbage, finely shredded
  • 1 large carrot, shredded or julienned (sliced in thin strips)Ten Minute Spring Rolls 3
  • 1 cucumber, peeled, seeded and julienned (sliced in thin strips)
  • 1 red pepper, seeded and julienned (sliced in thin strips)
  • 3 tablespoons fresh mint leaves, chopped (a blender or mini food processor is great for this)
  • 3 tablespoons fresh cilantro, chopped (see above)
  • 3 tablespoons unsalted peanuts, raw or roasted, chopped
  • 6 ounces firm tofu, plain or teriyaki-flavored, cut into 16 thin stripsTen Minute Spring Rolls 4
  • 1 avocado, seed and peel removed, cut into 16 thin strips (optional)

Optional:

  • ¼ cup teriyaki sauce or Bragg’s Liquid Amino Acids for dipping

Fill a large bowl with warm water. Dip a wrapper into the warm water for just a second or two to soften, then lay it flat on a plate and get ready to wrap.Ten Minute Spring Rolls 5

Place your choice of ingredients in a row across the center, place, leaving about 2 inches on either side of the wrap without any ingredients.

Fold the “naked” sides inward, then tightly roll the wrapper, burrito-style. Repeat with remaining ingredients.   Served room temperature or chilled, with (0ptional) dipping sauce.

Time Saving Tip: If a stop to the market is on your agenda, visit the salad bar and stock up on precut veggies like carrots and red peppers to save the time of cutting them yourself.