Asian Sprouted Lentil Salad

Lentils are an excellent source of folate for your nervous system and heart health. Pairing iron-rich lentils with foods high in vitamin C (like tomatoes and oranges) help your body absorb the iron. Soaking the lentils with a piece of Kombu or dried kelp infuses the beans with minerals and enhances digestibility. This works in either sprouting or cooking, but sprouting is known to further enhance this process. 

Asian Sprouted Lentil Salad

Yield:  1-1/2 cups

Salad:

1 cup lentils, dry (with a piece of kelp)

1/2 cup red onion, diced

1/2 cup sweet bell pepper, diced

1 carrot, grated

1/4 cup cherry tomatoes
1/4 cup frozen organic peas

1/4 cup fresh cilantro, chopped finely

• Soak the lentils in 2 cups water for 12 hours or overnight with a piece of Kombu or Kelp
• Drain off the water in the morning, then rinse and drain every day for 3-4 days until sprouts have started to form
• Keep the lentils covered with a damp paper towel to prevent them from exposure to airborne pathogens 
• When the lentils have sprouted, combine them in a glass bowl with the other salad ingredients

Dressing:

1 Tbsp Organic Tamari

1/2 Tbsp Sunflower Lecithin

2 Tbsp Fresh Lime Juice

2-3 Tbsp Raw Apple Cider Vinegar

1 clove garlic, pressed

2 Tbsp Ground Sesame Seeds  

2 tsp agave

• Mix together the dressing ingredients in a small blender (I use a Tribest)
• Add dressing to the bowl containing the salad and toss together to mix
• Refrigerate awhile to let the flavours mingle

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For those times when I have not planned ahead (and yes it does happen) when there is no time to sprout I will cook a small amount of lentils that is enough for a meal. Today was one of those days and this is my lunch. 

Cooked Lentil Version 

Yield:  1 cup

Salad:

1/2 cup lentils, cooked

Yellow bell pepper, chopped

Cherry tomatoes, cut in half

3 radishes, sliced thin

2 celery, chopped

Dressing:
Make the same dressing as above and any extra can be stored in a sealed container in the fridge for another day.

Raw Golden Beet & Sprouted Quinoa Salad

Adding variety to your meals can be as simple as combining protein-rich sprouted quinoa with the sweetness of golden beets fresh from the garden!

Raw Golden Beet & Sprouted Quinoa Salad

Yield:  3-4 servings

Salad:
3 cups golden beets, shredded
1/2 bunch Italian parsley, coarsely chopped
1/2 cup sprouted Quinoa

Dressing:
1/2 small garlic clove, minced or pressed
1/2 lemon, juiced
1 tsp fresh ginger, minced or pressed
1/2 tsp unpasteurized honey (add more for a sweeter dressing)
2 tsp toasted sesame oil
1 tsp gluten-free Tamari
1/4 tsp Himalayan salt

• Shred beets in a food processor, or grate by hand, and place in a large bowl
• Coarsely chop parsley - add this parsley and quinoa to beets in the bowl
• Whisk or mix together the garlic, lemon juice, ginger, honey, sesame oil, Tamari, and salt - I used a Tribest mini blender
• Pour the dressing with the salad and toss to combine
• Place curly lettuce leaves on a plate, top with a scoop of beet salad, and garnish with parsley leaves

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

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

Salad:
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

Dressing:
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

 

 

Raw Orange Vinaigrette Quinoa Salad

When using sprouted quinoa you will need to plan ahead to allow for sprouting time. But because quinoa is a whole grain that is high in protein, this salad provides a satisfying meal that is worth the effort. All you need is a slice of raw bread or some raw crackers on the side to nicely balance out this dish!

Raw Orange Vinaigrette

Quinoa Salad

 

Salad:

3 cups sprouted quinoa  (1 cup dry quinoa = 3 cps sprouted quinoa)

1/3 cup dried unsulphured apricots, chopped

1/3 cup raisins

2 oranges, peeled and sectioned

• Soak 1 cup quinoa in 1 cup water for 3-4 hours, drain and rinse well
• Leave quinoa to sprout in a strainer over a bowl and cover with a towel - rinse twice a day for 2 days
• In a large bowl combine the sprouted quinoa, apricots, and raisins
• Peel and separate oranges into sections removing the membrane between slices, and add orange slices to the bowl 

Vinaigrette:

1/3 cup fresh squeezed orange juice       

1 green onion, finely chopped
2 Tbsp fresh parsley, chopped
2 Tbsp fresh cilantro, chopped
2 Tbsp fresh mint, chopped
1 Tbsp orange zest (grated peel)
1/2 tsp ground cumin (or less)
1/2 tsp ground coriander (or less)
2 Tbsp olive oil (or less)

• Depending on your tastes you may want to use less cumin, coriander, or oil
• Whisk together the vinaigrette ingredients, adding the olive oil last
• Pour 2/3 of the vinaigrette over the salad mixture, tossing to coat
• Place remaining 1/3 of the vinaigrette into a small dish and serve on the side
• Garnish with sliced raw almonds or sliced raw cashews
• I served this salad with a slice of raw bread spread with coconut oil

 

Raw Caesar Avocado Salad

Today I was out of the ingredients for my favourite Caesar salad dressing. But I found this variation, from the I Am Grateful book, which uses avocado and decided to give it a try. So I tested it out and here is my modified version.

Raw Caesar Avocado Salad
Yield:  about 1 cup dressing

1 clove garlic, pressed
1/2 tsp white Miso (optional, may not be gluten-free)
1/2 avocado, about 1/2 cup
1 Tbsp fresh lemon juice
1/2 Tbsp extra-virgin olive oil
1/2 cup water
1/2 tsp Himalayan salt
pinch cayenne pepper

• Wash and dry 1 head Romaine lettuce and tear into bite-size pieces
• Place Romaine in a large bowl with raw croutons (if you have some)
• In a blender mix all dressing ingredients together until smooth
• Pour dressing over Romaine, mixing till well coated
• Sprinkle with your own homemade version of parmesan (from nuts) and enjoy!