Monday, May 27, 2013

How to Make . . . Sprouted Quinoa

This is my tasty dinner today - a combination of protein-rich sprouted quinoa and a rainbow of nutritional veggies in a simple Asian dressing!

How to sprout quinoa:
  • 1/2 cup dry quinoa = 1-1/2 cups sprouted quinoa
  • Soak 1/2 cup quinoa in 1/2 cup water for 3-4 hours
  • Drain and rinse really well
  • Leave quinoa to sprout in a strainer and cover with a towel
  • Rinse twice a day for 2 days until you see long tails

Asian Sprouted Quinoa Salad
Yield:  3-4 servings

1 cup sprouted quinoa
1 cup thinly sliced purple cabbage, cut in 1" long pieces
1 cup grated carrots
1 cup diced red bell pepper
1 cup snap peas or snow peas, cut in 1" chunks
1/4 cup sliced green onion
Optional:  1 bunch chopped Bok Choy blends nicely into this salad

2 Tbsp Sesame oil (or 2 tsp raw Tahini)
2 Tbsp rice vinegar
2 Tbsp gluten-free Tamari
2 Tbsp Agave or Honey
1/4 cup slivered raw nuts that have been soaked (almonds or cashews)
  • Combine sprouted quinoa, cabbage, carrots, pepper, peas, and green onion in a bowl
  • Whisk together the oil, vinegar, Tamari, Agave, and set aside
  • Toss the dressing with the salad, sprinkle with the nuts, and serve in a bowl 
  • OR fill a cabbage leaf with the tossed salad and serve with raw rye bread spread with coconut oil

Tuesday, May 21, 2013

Day 2 - May 2013 GSC

Victoria Boutenko's book 'Green Smoothie Revolution'  has many recipes, here's one that I decided to try today.

My friend Karen renamed it Citrus Nettle GS, and the Stinging Nettle was clipped from plants growing in my yard (just be sure to wear gloves)!

This was my first time adding fresh nettles - usually I use the dried version. And I am happy to report that Karen and I did not get stung!

Citrus Nettle GS
Yield: 1 quart

2 cups water
Handful stinging nettle leaves
1 mango, peeled and seeded
Juice of 1/2 lemon
  • Add all ingredients to a blender and blend together until smooth
  • Be aware that because Stinging Nettle may affect the blood's ability to clot, it could interfere with blood thinning drugs.
  • Stinging nettles is more nutritious than most greens in the store. Compared to spinach, it has 29x the amount of calcium, 14x the amount of iron, 8x the amount of magnesium, and 4x the amount of potassium. Courtesy of Victoria Boutenko
    Serving Size: 1 cup (89g or 3.1 ounce)
    428.09 mg
    1.4596 mg
    50.73 mg
    63.19 mg
    297.26 mg
    0.3026 mg
    0.06764 mg
    0.69331 mg


I have made this Green Smoothie many times before, but it was a good one to finish off this two-day challenge. If you joined us for this GSC, remember to contact Clive of RawBC so he can add you to the growing list of participants. Simply send an email to  with the caption "I DID IT" and your Name and City.

Sweet Power GS
Yield:  4 cups

2 cups purified water
1 cup mild tasting greens (like spinach)
1/3 of a whole pineapple
1 banana
1 apple (or 1 cup strawberries) 
  • Blend all ingredients in a high-speed blender until smooth
  • Always taste test for balance of flavours
  • A slice of lemon (peeled) will counter too green a flavour
  • A GS quickly alkalizes the body; helps build hydrochloric acid in the stomach and is a great source of protein, vitamins, minerals and fibre.
  • Low stomach acidity (hypochlorhydria) is a condition that occurs when the human body is unable to produce adequate quantities of stomach acid.
  • Low stomach acidity dramatically impacts digestion and absorption of most nutrients necessary for health.
  • Hydrochloric acid is the only acid that our body produces.
  • All other acids are by-products of metabolism that are eliminated as soon as possible.

Monday, May 20, 2013

Day 1 - May 2013 GSC

If you are a fan of that yummy coconut flavour, then this Green Smoothie is one worth trying!

Chickweed Party GS
Yield: 1 quart

2 cups Young Thai coconut water
Meat from 1 Young Thai coconut
1 handful Chickweed
1 handful mixed greens
1 mango, peeled and seeded
1 banana, peeled
Handful fresh strawberries
  • Add all ingredients to a blender and blend together until smooth
  • Use that coconut meat! With a heavy spoon, remove the white meat from the inside of the coconut and either use it right away, or store in a bag in the freezer for future use.
  • The fat from coconut is considered saturated, but it is actually called Lauric Acid, a type of fat which is easily absorbed by the human body and used instantly as energy.


For those times when you just want to enjoy a drink that is thick and creamy, adding an avocado will do the trick!
Blue Avocado GS
1 cup frozen blueberries
1 banana, peeled
1 large peach, peeled and seeded
2 cups water
1 avocado, peeled and seeded
  • Substitute frozen peaches when fresh peaches are not in season
  • Blend fruit and water together first
  • Add avocado to blender and blend all together
  • Add more water as needed for desired consistency 
  • Avocados contain oleic acid which lowers cholesterol, potassium to regulate blood pressure, and folate for heart health.
  • Avocados also help absorption of carotenoids from vegetables, and contain vitamins, minerals, and heart-healthy monounsaturated fat.

Monday, May 13, 2013

Raw Mango Lime Sorbet

Here is a guiltless pleasure that you will definitely want to try!

Raw Mango Lime Sorbet
Serves 3

2 cups frozen mango chunks
1/4 cup agave
1/8 cup fresh lime juice
Lime zest
  • Remove zest from skin of a lime and set aside
  • Place mango chunks in a blender or food processor and puree together with agave and lime juice
  • Pour the sorbet into a shallow glass dish and place in freezer for half an hour
  • Stir the puree every 15 minutes until ready to serve
  • Sprinkle with lime zest