Nothing is better for your body than sprouts. This is truly live food. It can be expensive to buy them but they are so cheap to make. All you need are the beans, water, a sprouting jar and time.
You can make or buy a sprouting jar. If you are making one, you need a big mason jar and some wire mesh secured to the top with an big elastic. I found it simpler to buy mine from Pomme Natural as it has a mesh lid that’s awesome. I started sprouting with a sprouting bag but I found it hard to rinse, it would dry out too quickly and there was a lot of wasted seeds in the process so, for me, a sprouting jar is best.
· ½ cup mung beans, or lentils
· Purified water
· Sprouting jar
1. Add beans or lentils and about 4 cups of water to your sprouting jar. Soak the beans/lentils for 8 hours.
2. After soaking the beans, drain the water and add more water, swirl the beans to rinse and drain well.
3. Invert the jar, and keep in a warm dark place. (You can cover with a cloth or bag) Sprouting time increases with more light and cooler conditions. For me, I like to see the action so I leave my jars out on the kitchen counter and watch them grow.
4. RINSE THE BEANS/LENTILS TWICE DAILY. Ideally rinse in the morning and evening.
5. After 3 days keep uncovered (like on the counter) in indirect sunlight to encourage chlorophyll. Continue rinsing twice daily until sprouts are ready.
6. The sprouts should be ready in 5 days. Do one final rinse and drain and transfer sprouts to a glass container. They will keep in the refrigerator for up to one week in a covered glass container.
Raw cashews are amazing! If you go to any raw food restaurant, they use raw cashews to make sour cream and to make creamy sauces and dressings. This recipe is a variation from Savanna at glutenfreepantry.com. If you don’t have time to soak the cashews, you can double the amount of water but it may be more grainy than creamy.
· 1 cup raw cashews, soaked overnight
· ¼ cup + 2 Tbs. fresh lemon juice
· ½ tsp. sea salt
· 1 tsp. nutritional yeast
· ½ cup purified water
1. Put all the ingredients into a blender. I use my Veggie Bullet sauce cup as the motor is great and really liquefies the nuts.
2. Blend on high and scrape down the sides periodically until the mixture is very smooth and creamy.
3. Transfer to an airtight glass container and store in the fridge or use immediately.
4. This recipe stores well in the fridge but try to use it up within a week as it starts to resemble and have the consistency of the wall plaster.
Go here to print this recipe: recipe_raw_cashew_vegan_sour_cream.docx
Here’s another great recipe from FMTV. It’s great if you are craving spaghetti but want a raw vegan option. I’ve tweaked it a little. This is a great salad for lunch or as a different kind of salad to take to a potluck.
· 2 zucchinis
· 1 large tomato
· 6 soaked, sun-dried tomatoes
· ¼ cup virgin olive oil
· 2 cloves garlic
· 1 tsp. raw honey
· 2 Tbs. fresh basil
· 1 tsp. sea salt
1. Spiralize the zucchini into noodles, or with a peeler into ribbons, and place in a large serving bowl. Tip: line the bowl with paper towel and let zucchini rest for 15 minutes to dispel excess water into the paper towel. Then discard paper towel.
2. For the sauce, place remaining ingredients in a food processor/blender until smooth.
3. To serve, place the zucchini noodles into bowls and pour the raw sauce over the top, just like you would for a bowl of pasta.
Tip: You can blanch the noodles in boiling water for two minutes so you can serve this dish hot in winter.
Zucchini provides you with lutein and zeaxanthin, two carotenoids that promote healthy eyesight. They’re also a source of magnesium, folate and fiber.
Go here to print this recipe: recipe_zucchini_pomodoro.docx
This spread, featured at the bottom of this photo, was by far the hit of the Lifehouse Community Celebration. Here's a great way to eat healthy at parties and potlucks. I also like to use it as a spread on rainforest or light rye crackers as a snack. Cashews contain protein and healthy fats.
(Use organic ingredients where possible)
· 2 cups whole raw cashews
· 1 cup chopped red bell pepper
· ½ cup chopped celery
· ¼ cup fresh lemon juice
· 2 cloves of garlic
· 1 tsp sea salt
1. In a food processor, add all ingredients and processor until smooth.
2. Stop the processor periodically to scrape down the sides of the bowl with a spatula.
3. Serve immediately or store in a covered glass container in the refrigerator. This keeps up to four days in the fridge.
Go here to print this recipe: recipe_raw_cashew_red_pepper_spread.docx
This salad is huge so it’s great for barbecues and pot lucks. If you are making it for your family and it will be in the fridge for a couple of days, omit the beansprouts and add dressing just before serving.
· ½ head Napa cabbage, sliced
· ½ head purple cabbage, sliced
· 2 carrots, grated
· ¼ cup fresh basil, chopped
· ¼ cup fresh cilantro, chopped
· ½ cup bean sprouts (omit if you aren’t using the whole salad in one day)
· ¼ cup raw almonds, sliced
· 2 Tbs. raw sesame seeds
1. Add shredded Napa and purple cabbage, carrots, basil, cilantro and bean sprouts to a very large bowl.
2. Add dressing and toss.
3. Top with almonds and sesame seeds and lightly toss.
Thai Peanut Dressing Ingredients:
· 1 Tbs. soy sauce
· 1 Tbs. rice vinegar
· 1/3 cup quality peanut butter (no sugar or salt added)
· ¾ cup coconut milk (carton, not canned)
· 1 Tbs. honey
· 1 clove garlic, peeled
· ½ inch fresh ginger
· ½ tsp. chili flakes
· ½ tsp. salt
1. Add all ingredients to a NutriBullet cup or blender and blend until smooth.
2. Store in a sealable glass container.
Go here to print this recipe: recipe_raw_asian_slaw_with_thai_peanut_dressing.docx
· 2 carrots, shredded
· 1 cup zucchini, shredded
· ¼ head cabbage, thinly sliced
· 1 small red pepper, thinly sliced
· ½ cup bean sprouts (optional)
· ½ cup cilantro, chopped
· 8 mint leaves, chopped
· 1 green onion, chopped
· Juice of ½ a lime
· ¼ cup chopped cashews, for topping
1. Prepare all the vegetables and place in a large bowl.
2. Add the lime juice and toss.
3. Save the cashews until after you dress the salad.
· 1-inch fresh ginger, chopped
· 1 garlic clove, chopped
· 1 Tbs. tamari or other soy sauce
· 1 Tbs. apple cider vinegar
· ¼ cup raw cashews
· 2 Tbs. extra virgin olive oil or flax oil
· Juice of ½ a lime
· 1 tsp. maple syrup
· ¼ tsp. red chili pepper flakes
· Sea salt and pepper to taste
1. Put all ingredients in a NutriBullet or blender and blend until smooth.
2. Pour dressing over salad and toss to mix.
3. Top with cashews and serve.
Go here to print this recipe: recipe_raw_pad_thai.docx
Here's a great way of adding texture and flavor to top pastas and salads with the goodness of raw cashews. Cashews are a good source of iron, copper, manganese and zinc. This is a dairy free option and there are no additives or preservatives. It's RAW so all the vitamins and minerals are intact.
· Soak the cashews for at least 2 hours before making this recipe to have a soft creamy texture.
· Zucchini holds a lot of water. To help get rid of the excess water after spiralizing, lightly salt the zucchini to draw out the water and let sit for half an hour then drain off the liquid. Don’t premix this salad with the sauce as it will become watery.
· 1 small zucchini – spiralized
Sauce: This sauce makes over a cup and stores well in the fridge.
· 1 cup raw cashews, soaked, rinsed and drained
· 2/3 cup purified water
· 2 Tbs. olive oil
· 1.5 Tbs. lemon juice
· 1 Tbs. tamari
· 2 Tbs. fresh rosemary, chopped fine
· 2 cloves garlic, minced (omit if don’t you like garlic)
· 3 Tbs. nutritional yeast
· Sea salt and pepper, to taste
· Garnish with fresh chopped basil and black pepper
1. Soak cashews for two hours or more.
2. Spiralize the zucchini and lightly salt and set aside.
3. Put cashews, water, olive oil, lemon juice, tamari, rosemary, garlic, nutritional yeast and sea salt and pepper in a blender or NutriBullet and blend until smooth.
4. Drain excess water from the zucchini.
5. Pour on dressing, about one third to a half, and mix lightly with the zucchini noodles.
6. Top with chopped basil and black pepper and serve.
Note: This is a RAW recipe and is a perfect summer meal. You can quickly heat the zucchini if you want this dish warm but don’t cook long or else you’ll have a mushy mess.
Go here to print this recipe: recipe_zucchini_spirals_with_faux_alfredo_sauce.docx
I am a registered holistic nutritionist, open-minded vegan and cooking enthusiast.