Tag Archives: Sprouting

Sprouted Kidney Bean Burgers with Warm Salsa

I realized the other day that I’m doing a sort of vegan slash paleo diet.  So, I’m coining the phrase “Pagan Diet.”  You heard it here first, folks.  It’s kind of funny.  Okay, so maybe I amuse myself a little too much.  I guess I could call it a Valeo diet, but that’s just not as funny unless you’re into foreign car parts.  On the menu for lunch yesterday was some sprouted bean burgers.  I have to admit, I didn’t know if eating sprouted beans would really make a difference, but it has.  Eating regular beans never really made me overly gassy, but there was always a certain uncomfortable fullness that I would get from eating them.  I always figured it was the fiber.  But, I don’t get that feeling now at all.  When I soak the beans, you see the foam that comes off of them.  It seems like the gas that’s forming that foam is what’s given off in your stomach when you eat beans.  Today I have chickpeas, black beans, almonds, and brown rice sprouting.

These burgers turned out nice.  I’ve noticed that the beans that have been sprouted have a less starchy taste to them then regular beans.  I like beans, but I like the sprouted beans much more.  We’ll see how this helps health-wise.  I imagine it must be helping with my health.  On one hand, regular beans are more acidic than sprouted beans and I do try to eat more alkaline foods than acidic ones.  Basically, sprouting a bean turns it into more of a plant than a bean, so you’re making it alkaline.  Also, sprouting increases the amount of vitamin C and B vitamins in the legume, both of which are very good for your adrenals.  Plus, your body will have a lot more vitamins and minerals to absorb.  I’m not going to go around carrying a flag that says “Soak Your Beans” but I’ve definitely become an advocate for sprouting.  The only drawback to it is that it takes time and planning.  But, I just keep sprouting and once they’re sprouted, I’ll rinse them and put them in a jar in the fridge so I always have some to use.  I hope you give it a try.

Sprouted Kidney Bean Burgers

Sprouted Kidney Bean Burgers w/ Warm Salsa



2 Cups Sprouted Kidney Beans

½ Sweet Onion, chopped

1 Tbsp. Coconut Oil

½ Cup Sprouted Brown Rice

½ Cup Oats that have been soaked overnight

½ Cup Soaked Raw Cashews

10 Oz. Mushrooms

3 Tbsp. Coconut Flour

2 Tsp. Smoked Paprika

1 ½ Tsp. Salt

1 ½ Tsp. Ground Cumin

1 ½ Tsp. Chili Powder


Warm Salsa Ingredients:

14.5 Oz. Can Chopped Roasted Tomatoes

1 Jalapeno Pepper, chopped finely

½ Sweet Onion, chopped finely

½ Red Bell Pepper, chopped finely

Juice of ½ Lemon

Zest of 1 Lemon

½ Tsp. Dried Minced Onion

½ Tsp. Mexican Oregano

Salt, to taste


Preheat oven to 375◦. Oil a cookie sheet.

In a large skillet, melt the coconut oil and add the chopped onion to it. Sauté over medium high heat until slightly golden brown. Remove from heat and set aside.

In a food processor, combine all of the remaining ingredients and process until thoroughly combined. Add processed ingredients to the skillet with the onions and mix together.

Using an ice cream scoop, scoop the bean mixture onto the prepared cookie sheet. Flatten out with the back of the ice cream scoop (or use wet fingers). Bake in preheated oven for 20 minutes and allow to cool for 10 minutes before serving.

While burgers are baking, heat all ingredients for the salsa in a skillet until the liquid from the tomatoes has thickened slightly. Keep warm until ready to serve.

Makes 14 burgers (a serving size is about 2 burgers each).


Italian Lentil Sprouts – Sprouting 102 and Chronic Epstein Barr

I have chronic Epstein barr virus.  It used to be a real inconvenience, but, it’s not so much anymore, usually.  I’ve been able to keep it under control through diet and supplements, usually.  For some reason, it tends to hit me hard in the spring:  ridiculously swollen glands, extremely tired, very sore joints, slow recovery if I do anything slightly active.  Going vegan seemed to help me, but that was before I had an active phase of the virus.  So, back to the drawing board.  I started to do some more research.  I don’t know all of the ins and outs of how the Epstein barr virus works.  Actually, doctors don’t even know a ton about it, except that sometimes anti-virals will help a bit with the symptoms, but there’s really no ‘cure’ for it.  The only thing you can hope and pray for is that you can have longer times when you’re in remission and the active times don’t last too long.  When I was diagnosed with it (about 7 years ago), my titers were 300 times higher than someone with the active virus (someone with mono), which indicated that I had a chronic version of it.  I’ve read a lot about the virus over the years and there seems to be a connection between CEBV and thyroid conditions and digestive issues and vitamin and mineral absorption.

Legal disclaimer:  I’m not a doctor.  I have no idea what I’m talking about.  Anything I say here is from my personal experience and from what I’ve read from real doctors.

Here’s where I start talking about supplements and trying to heal from a chronic condition.  I’ve been taking sublingual B-12 because of my pernicious anemia.  I believe that my gluten sensitivity and other allergies and absorption issues have occurred because the CEBV has ruined my digestive system.  So, I’ve been working on healing my gut for a couple of years now.  It has been somewhat working because my immune system has greatly improved in the last year.  I’ve been supplementing with a very good probiotic and lugol’s iodine every morning along with selenium, and magnesium at night.  I’m also supplementing with vitamin C to add a little help to my tired adrenals.  That’s just the direction I’m taking right now.

That brings me to sprouting.  When I first started sprouting, I did it because I liked the taste of sprouts and I also was making Sprouting Jarmy own sprouted brown rice flour to make halvah bars.  It turns out that there’s a better reason to sprout:  phytic acid.  Phytic acid is a glommer.  It gloms onto the minerals and vitamins that your body could use and takes them right out of your system. Now, if you have a healthy digestive system, a little phytic acid doesn’t really hurt.  If your system is compromised, like mine, it can really wreak havoc on your system. With the Fuhrman diet, I’ve been eating a ton of beans and nuts, all which are loaded with phytic acid.  This could be why I’m having a down time right now.  The good news, though, is that sprouting or fermenting will greatly reduce the phytic acid in them.  In the right conditions, it’s the phytic acid in a seed or bean or nut that makes it start to sprout.  Once it starts to sprout, the phytic acid is neutralized and is either eliminated or greatly reduced.  Cooking without soaking will diminish phytic acid a bit, but not as much as sprouting or fermenting.  Another option is to soak the offender in an acidic solution (I use filtered water with apple cider vinegar, but whey could also be used).  You’ll know when it’s ready after soaking because the water will get foamy and the water will get a slimy texture.  Right now I have kidney beans, chick peas, cashews, and brown rice sprouting.  Today I used the sprouted lentils to make this little Italian stir fry for lunch.  It was very tasty and quick to make.  I’m trying to keep a rotation of sprouted rice and legumes so I always have something easy to make.  I hope you give sprouting a try.  You’ll like it and so will your digestive system.Italian Lentil Sprouts

Italian Lentil Sprouts


1 Tablespoon Coconut Oil

2 Cups Sprouted Lentils

1 14.5 oz. Can Chopped Tomatoes

1 Cup Chopped Kale

¼ Cup Chopped Dried Tomatoes

½ Red Bell Pepper, chopped

½ Sweet Onion, chopped

1 Medium Zucchini, Chopped

2 Teaspoons Dry Basil

1 Teaspoon Dry Oregano

4 Cloves Garlic, minced

Salt, to taste


In a medium sized skillet, melt the coconut oil. Add the lentils, kale, dried tomatoes, pepper, onion, and zucchini. Sauté until kale wilts. Add the lentils and tomatoes. Cook for about 10 minutes over medium high heat, until zucchini is cooked to your liking. Makes 2-3 servings.

Vegan Teff Bread (Gluten Free)

I used to be a bread girl. I think I may have had a love affair with bread: but not any old bread. I loved the homemade, crusty, yeasty wonderful bread that would crackle as you bit into it and then would stretch as you chewed it. Hold on. Give me a minute here.

Well, health issues forced me to go gluten free. I’m actually so sensitive to it that I have problems when I bake regular things for my glutenful family members. I’ve started washing really well when I bake ‘regular’ things and I’m thinking about wearing rubber gloves. Anyway, that was about four years ago. I’m really not a huge baker. I’m just not a fan of baked goods, but I did always like making bread. It was kind of like a science experiment to me. Since I’ve been gluten free, I’ve been in the endless search for a gluten free bread that’s not crumbly or dense. It’s not easy. The breads you buy in the freezer section are pretty good, but expensive, and I’m a known cheapskate, so I don’t buy them often. THEN, I went vegan: like gluten free wasn’t difficult enough. It’s next to impossible to find a gluten free vegan bread in the supermarket.

Today, I experimented with this bread. I wanted to have something that was kind of grainy/wheaty-like yet stretchy and wonderful.Vegan Teff Bread Sandwich Not too much to ask, is it? Seriously – hallelujah! This bread turned out a-ma-zing. It was just the right fluffy/stretchy combo and a deep, earthy flavor to boot. I kept the oil out of it to keep in line with the Fuhrman diet. I stayed low on the sugar as much as possible (you need some for the yeast to grow and I didn’t know if using whole dates would fit the bill to feed the yeast). Instead of putting eggs in it (which gluten free flours tend to live on), I used flax meal mixed with some hot water. This turned out so well, I did my happy dance. Even my daughter took a slice and said ‘whoa.’ (insert happy dance again) I had a hummus sandwich with lentil sprouts for lunch…..mmmmmmm….So, if you have a morning to kill and are looking for a really good vegan bread, give this a shot. You won’t be let down.
Vegan Teff Bread
Vegan Teff Bread

1 ½ Cups Warm Water
2 ¼ Tsp. Active Dry Yeast
6 Tbsp. Water
2 Tbsp. Ground Flax Meal
¼ Cup Cashew Butter
2 Tbsp. Maple Syrup
2 Cups Teff Flour
½ Cup Garbanzo Bean Flour
½ Cup Tapioca Flour
1 ¼ Tsp. Salt

Combine the warm water and yeast and allow to proof until bubbly, about 5 minutes. Meanwhile, combine the 6 tablespoons of water and the flax meal and heat in the microwave for about a minute. Allow to sit and cool until the mixture becomes a slimy, egg-white consistency. Add the cashew butter and maple syrup to it and mix well.
In the bowl of a mixer, combine the teff flour, garbanzo bean flour, tapioca flour, and salt. Mix well. Add in the yeast mixture and flax meal mixture and beat for about 2 minutes, until thoroughly combined. Transfer mixture to a greased, 8×4 glass loaf pan. Allow to rise 1 hour until doubled in size. Meanwhile, preheat oven to 350◦.
Bake in preheated oven on the middle shelf for about 40 minutes. Allow to rest and cool before cutting. Makes 1 loaf.

Sprouting – Lentil Sprouts

So I had one of those ‘where-have-you-been-all-my-life’ sort of moments this morning. But, let me back track a bit to give you the back-story of how I got to this moment.
In my paleo days, I started sprouting brown rice. Anything that would heal my gut was a ‘you had me at hello’ deal. I started reading about sprouting because there’s a compound in grains and legumes called phytic acid. Phytic acid not only inhibits the way enzymes work in your body, but it also binds with calcium, magnesium, iron, copper, and zinc. Since I was having a tough time absorbing minerals (I’ve been in a pernicious anemia state now for a few years, even though I’m relatively young), I was in for sprouting. Mainly I was doing brown rice because my family likes halvah bars and I was making a gluten free version with sprouted brown rice flour (which you can’t find in my neck of the woods). I also tried mung bean sprouts because my husband likes Chinese food with sprouts in it.
I had heard of lentil sprouts and it sounded tasty. I wasn’t a huge fan of alfalfa sprouts, at least not the ones you find in the store, because I always thought they had a bit of a moldy taste to them. But I gave lentil sprouts a try. Lentils are so cheap that if I didn’t like them, it wouldn’t amount to a hill of beans (haha): I could just compost them. They were ready last night and I ate a handful right out of the jar, after I had rinsed them off. I don’t know what it is about them that was so good, but they’re really tasty. They’re a little peppery andBreakfast Porridge with Lentil Sprouts nutty. I really love the taste. After eating a couple of handfuls more, I decide that they’re definitely a keeper. So, this morning I threw a couple of handfuls into my mushroom quinoa breakfast porridge, along with some kale. It’s seriously good. I’ll probably add them to some soup for lunch and some stir fry for dinner: they’re that good. My youngest is eating them by the handful as well. There’s just something about them.

Here’s how I sprouted: I was sprouting brown rice in a mason jar with some cheesecloth over the opening, but now my husband bought me a sprouting jar which I like a lot. Not only is it more roomy, but it drains easily. But, if you want to try this today and you have no sprouting jar, the mason jar works fine. Or, if you’re crafty and have some plastic needlepoint fabric around the house, you can insert some of that into the mason jar lid ring and that will work very similarly to the sprouting jar. Put whatever you’re sprouting into the vessel of your choice and cover with twice as much water (when I did mung beans, I used very hot water) and let it sit overnight. Drain and rinse the next day. Rinse and drain again and let sit at a sideways tilt to allow air flow and good drainage. Rinse and repeat a couple of times a day until they start to sprout (mostly within 2-3 days). If you’re sprouting rice, you don’t need for it to get long sprouts: the sprouts on rice will be fairly short (to make rice flour, just dehydrate the sprouts and then grind them). For other sprouts, once the sprout comes out, you may want to put it in a window so the leaves will start to appear. You don’t have to wait for leaves to appear, though, to eat the sprouts. My lentil sprouts have very tiny leaves on them. If you’re looking for a more salad-y type of sprout, then leave them in the window for a few days after they sprout. There’s not a real science to it. It’s all about your personal taste. I hope you give it a try. It’s fun for the kids and good for you and tasty as well.Lentil Sprouts