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BlogSprouts Archives | Elizabeth Borelli![]() Sizzled Sprout and Carrot SlawBY 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
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.
Posted in Nourish on June 1, 2014 | Add a comment (0 comments)
![]() Nutty Sprout Crunch SaladBY 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:
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!
Posted in Nourish on May 25, 2014 | Add a comment (0 comments)
![]() UltraVeggie Maki RollsBY 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
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.
Posted in Nourish on May 14, 2014 | Add a comment (0 comments)
![]() Bountiful Sprouted Lentil SaladBY 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:
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.
Posted in Nourish on May 10, 2014 | Add a comment (0 comments)
![]() Mung Bean Griddle CakesBY ELIZABETH BORELLI
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
Condiment suggestions:
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!
Posted in Nourish on April 9, 2014 | Add a comment (0 comments)
![]() Kale and Sweet Potato Salad with Ginger Miso DressingBY ELIZABETH BORELLI
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:
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:
Combine all ingredients and serve. Stays fresh in the refrigerator for up to 10 days.
Posted in Nourish on February 17, 2014 | Add a comment (0 comments)
![]() Super Sprout SmoothieBY ELIZABETH BORELLI 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
Instructions Rinse ingredients and toss them in a blender, blend until smooth.
Posted in Nourish on October 3, 2013 | Add a comment (0 comments)
![]() Easy Lentil SaladBY ELIZABETH BORELLI
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
Instructions 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.
Posted in Nourish on | Add a comment (0 comments)
![]() Ten Minute Spring RollsBY ELIZABETH BORELLI
Filling options (choose 3-5 for best results):
Optional:
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. 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.
Posted in Nourish on July 5, 2013 | Add a comment (2 comments)
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