Spaghetti Squash Stir Fry with Creamy Peanut Sauce | Oil Free, Gluten Free, Vegan

I love not following recipes, don’t you? This is just a crazy good experiment of mine inspired by Healthy is a Verb and Ambitious Kitchen.  Came out pretty bomb.  I have no idea what the exact measurements are, I was just throwing stuff together.  Feel it out, and make it with whatever veggies you like. With V day coming up, this is the perfect one to share with your hubby.  Or, save the rest for later gator! Have fun!

squashstirfry

The Stir Fry

  • 1/3 cup water, (keep a glass of water close by, this is used to prevent sticking to pan without added oil)
  • 1/3 small onion, thinly sliced
  • 1 garlic clove, grated finely using cheese grater or minced
  • 1 small chunk of fresh ginger, also grated finely
  • 1/3 head of broccoli with stem, chopped
  • 2-3 red cabbage leaves, chiffonade
  • 1/3 red bell pepper, thinly sliced
  • 1/3 cup of mushrooms, rough chop
  • 2 leaves bok choy, thinly sliced, stem and all!
  • 1/2 roasted spaghetti squash, scraped
  • 1/2 orange
  • 1/2 lime
  • 1/4 cup almonds, chopped (I totally forgot about these until after I took pic and ate some of it, makes a great crunch!)
  1. If you haven’t roasted your squash yet, prehead oven to 400*F. Cut it in half the long way and place it open side down on a parchment lined baking sheet and bake for ~45 minutes or until soft
  2. In a large frying pan over medium to high heat, heat the water, onion, garlic, and ginger, about 3-5 minutes, mixing often
  3. Throw in the broccoli, cabbage, bell pepper, and mushrooms, let it get happy for another 2 minutes
  4. Next comes the bok choy and mix another minute, feel free to add water if needed
  5. Scrape out half of the spaghetti squash (keeping seeds- yum love squash seeds!) and mix that in
  6. Mix in ~1/2 cup of peanut pinto sauce and mix until well combined
  7. Peel orange and cut it into slices perpendicular to the way the sections go to make nice little orange pieces like in the picture. Makes for a delish orange, peanut, gingery kind of asian vibe
  8. Mix in orange chunks, and top with lime to squeeze and crushed / chopped nuts. YUM!

Peanut Pinto Sauce

  • ~1/2 cup dry pinto beans, soaked for 6 hours and boiled for ~30 minutes, [or feel free to use canned no salt added pinto beans, drained and rinsed (I like Eden’s brand the best, if using Eden’s, drain, but no need to rinse)] 
  • ~1/4 cup of peanut butter (the kind with one ingredient only: Peanuts. if there are “hydrogenated oils” on the ingredients label, toss it)
  • ~2 Tbsp maple syrup
  • ~1 cup boiling water (from cooking beans)
  • juice of ~1/2 lime*

Blend all ingredients in a high speed blender until smooth.  Not sure about the measurements but I think it would be hard to make this combo taste bad. Hope you’re hungry!

*I put lime or lemon juice on everything, for flavor, for peak iron absorption, and it makes me feel amazing!

Posted in asian, Gluten Free, gourmet, inspiration, oil free, pasta, plant based, rawtill4, Recipes, unprocessed, vegan, vegetarian | Tagged , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

Peanut Butter Cookie Dough Balls | Vegan, Gluten Free, Uncooked, Naughty

Remember tollhouse chocolate chip cookies??? That feeling like dag, I just want to eat the raw douughh omgg.. Just wait till you try this cookie dough replica with peanut butter. Yup. It’s crack. You’ve been warned.  These babes. Peanut. Butter. Cookie. Dough. Musical eating is allowed (moaning). BEWARE: may trigger binge eating.

Peanut Butter Cookie Dough Balls

Adapted from the incredible Ambitious Kitchen’s Chickpea Blondies

Makes ~24 balls

  • 1 1/2 cups boiled chickpeas (or canned, rinsed and drained)
  • 1/2 cup peanut butter- the kind that only has 1 ingredient: peanuts
  • 1/4 cup pure maple syrup (try using 1/3 cup of moist pitted dates instead!)
  • 1 1/4 tsp maca powder (or vanilla extract, I don’t have vanilla and maca is like vanilla cupcakes)
  • squeeze some juice from 1/4 of a lime
  • 1 tsp grated fresh ginger (ground powder would probably work too)
  • 1/3 cup chopped walnuts (or vegan dark chocolate chips)
  • Cacao powder for dusting
  1. Put all ingredients except chopped nuts(or chocolate chips) in a food processor (S blade) or in a high speed blender like a Vitamix. Blend until smooth like cookie dough.
  2. Fold in chopped nuts with a spoon
  3. Using a tablespoon, form 24 balls and roll with your hands, set aside.
  4. Put about 1/4 cup of cacao powder in a small bowl and roll ~3-4 balls at a time in the cacao powder
  5. Store in an airtight container in the fridge and, normally I would say share with loved ones but this one you’re going to want to hide in the back and keep them all to yourself. *see no evil* Savor in good health!

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1 Cookie Dough Ball According to non-italics ingredients out of 24 has:
Calories 73
Carbohydrate 7 g
Protein 3 g
Total fat 4 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Saturated Fat 1 g
Fiber 2 g
Cholesterol 0 g

http://www.supertracker.usda.gov

Posted in dessert, easy, energy, Gluten Free, healthy fat, inspiration, plant based, recipe, uncooked, unprocessed, vegan | Tagged , , , , , , , , , , , , , , , , | 5 Comments

Spicy, Cheesy, Black Bean + Sweet Potato Quesadillas

It’s funny- I  really don’t like foods that are too spicy.  Currently giving myself a lil pat on the back for successfully making a dish with some definite kick, that I can eat without, you know, crying. This is one you’ve got to share with friends. Have fun, sizzle sizzleee

vegquesadillas

Black Bean and Sweet Potato Quesadillas

Makes about 4 quesadillas

Ingredients

  • 8 whole grain tortillas, 9 inch (I used these gluten free brown rice ones)
  • 1 medium sized sweet potato, boiled and skin removed (save the skin to eat later)
  • 3/4 cup no-salt-added canned diced tomatoes
  • 1/2 cup cooked black beans, drained and rinsed (no salt added if using canned)
  • 1/3 cup nutritional yeast
  • 1 tsp. ground cumin
  • 1/4 tsp. chili powder
  • 1/4 – 1/2 jalapeno pepper, minced
  • 1/4 cup finely chopped cilantro
  • 1/2 white onion, chopped
  • 1 large garlic clove, minced tiny
  • 1/3 cup mushrooms, chopped
  • 1/3 cup red bell pepper, chopped
  • oil for cooking (like unrefined coconut or olive oil)

Steps:

  1. Using a large frying pan, heat ~1 tsp. oil over medium and sauté onions and garlic for about 5 minutes. Add in mushrooms and red bell pepper and sauté for another 2-3 minutes. Transfer to a separate bowl when finished cooking
  2. In the meantime, using a large bowl, mash boiled skinless sweet potato with a fork with diced tomatos and add in nutritional yeast, cumin, chili powder and mix well to combine. Stir in black beans, jalapeno, and cilantro.
  3. Using the same frying pan as before, heat and spread ~1 tsp of oil over medium heat. Place a tortilla flat on the frying pan and spread ~1/2 cup of sweet potato mixture evenly over the tortilla, then spread ~1/4-1/3 cup of sauteed onion vegetable mix on top of that so it looks kinda like this:20160124_123241
  4. Place another tortilla on top, flip after ~3 minutes of cooking (to flip I placed my plate on top of the second tortilla and flipped it into my plate and slid it from the plate back onto the frying pan)
  5. Using a pizza cutter, cut into 4 sections.  Serve with salsa and guacamole.  I made avocado cream with 1 mashed avocado and the juice from 2 limes, mixed well.  So good! Go pats!

Processed with VSCO

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Barbecue Black Bean Burger. Easy. Cheap. Vegan. Irresistible.

I know, eating heart healthy is hard. You just. You love meat way too much, you can’t give it up.  I know the feeling.  Like a meatless meal is a deprived, sad, flavorless, unsatisfying sounding situation, right?  Well- these burgers and fries.. you’ll never look back.  Welcome to the earth shattering world of f*ing BOMB healthy food!!

bbqburger

BBQ Black Bean Burgers

Adapted from the incredible Minimalist Baker. Easy Grillable Veggie Burgers.

Ingredients:

  • 1 cup cooked brown rice
  • 1 cup raw walnuts
  • 1/2 Tbsp unrefined coconut oil or olive oil
  • 1/2 white onion, finely diced
  • 1/3 cup mushrooms, roughly chopped
  • 1-2 garlic cloves, minced
  • 1 Tbsp each: chili powder, cumin, and paprika
  • 1/2 tsp each: salt and black pepper
  • 1 Tbsp maple syrup
  • 1 1/2 cups cooked black beans, well rinsed, and drained
  • 1/3 cup ground rolled oats (throw some oatmeal in the blender)
  • 3-4 Tbsp vegan BBQ sauce (reach for one without high fructose corn syrup that has <140 mg sodium per serving)

Steps:

  1. Preheat oven to 350*F and line a baking sheet with parchment paper. (These also work well cooked on skillet or grill)
  2. If your brown rice isn’t cooked yet, I have learned in my nutrition classes that vitamins are lost when cooked in excess water or when water is drained off.  Thiamin, (aka vitamin B1) is lost as temperature or pH rises but it is more heat stable in acid, so it would be a good idea to cook rice with some lemon or lime juice, adding acidity to help retain nutrient content. Cook in amount of water that will be absorbed during cooking : 1 cup rice, use 2 cups of water.
  3. Heat a skillet over medium with 1/2 Tbsp oil, onion, garlic, and mushrooms. Saute for 3-4 minutes, until onions are translucent. Remove from heat and set aside.
  4. To a high speed blender or food processor, add walnuts, chili powder,  cumin, paprika, salt, pepper, and blend until smooth, but not butter.
  5. To a large mixing bowl, add drained black beans and mash well with a fork (nice work out, takes about 3-5 minutes, if you don’t feel the burn, you ain’t doing it right! Gotta love it.) Leave some whole beans for good texture though.
  6. Add cooked rice, spice-walnut mixture, sauteed onion mushroom garlic mix, maple syrup, ground oats, BBQ sauce, and mix thoroughally with a wooden spoon until moldable dough forms.  If too dry, add a tad more BBQ sauce, if too moist, add more ground oats.  Taste and adjust seasoning as you’d like.
  7. For larger burgers, divide into 5 patties (~1/2 cup in size) or form 10 smaller burgers (~1/4 cup in size). To help form the patties, line your 1/2 or 1/4 measuing cup with plastic wrap and pack with burger mix. Press down to pack firmly, then lift out by the plastic wrap’s edge, and use hands to flatten slightly on the parchment paper, forming a 3/4 inch thick patty.
  8. Bake for about 15-20 minutes on each side for a total of 30-40 minutes cooking time.
  9. Serve over a toasted bun with kale, super thinly sliced cucumber and red onion,  avocado, and another drizzle of BBQ sauce. The cooling cucumber and avocado complement the heat from the BBQ sauce deliciously.
Based on one out of five burgers made:
Calories 337
Protein 10 grams (1 egg has ~6 grams)
Carbohydrate 37 grams (2.5 diabetic exchanges)
Total Fat 18 grams of healthy plant based fat!
Fiber 6 grams
Cholesterol 0 grams

^estimation based on USDA’s http://www.supertracker.com

For a side of fries, I have been loving my Deliciously Ella cookbook and recommend trying her Perfect Potato Wedges or Cinnamon and Paprika Sweet Potato Wedges

fries and chickpeas

Posted in Burger, cheap, cholesterol, dietetics, dinner, easy, Eats, Gluten Free, gourmet, healthy fat, heart disease, nutrition, plant based, protein, recipe, texas, Tips :), vegan, vegetarian | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

Picky Eater Approved Macaroni and Peas: The Creamiest, Easiest, Healthiest Mac ‘n’ Cheese Recipe Out There

Mmmm macaroni and cheese.  …It always gave me a stomach ache. -_-  I remember as a kid (my mother and sister are cheese hounds!) my mom would make this incredible baked gourmet mac n cheese. The kind with like 7 kinds of expensive cheese in it and the perfectly herbed bread crumbs on top. Oh ya.. and I remember it used to give me such a bad stomach ache that I would actually only give myself a portion if it was on top of a pile of mixed greens, just too decedent for me I guess.  More power to you if you can stomach the stuff.  If you’re like me and would like to try a healthier alternative that the entire family will love, I am confident that this recipe will not disappoint!

ogmacnpease

This was the most popular special ever at the organic vegan restaurant I work at in Boston, Organic Garden Cafe. I made it for a friend for their family Christmas party (huge family with lots of kiddos!). Toss your qualms of handing over two massive casserole dishes of cauliflower based  “mac ‘n’ peas” out the window! This stuff is GOOD! Clean plate club, UNITE! (Just wait until after they tell you they love it to say each serving has 2 1/2 servings of vegetables :D )

Serves about 6:

  • 1 small cauliflower (or about ¾ of one large), cut into florets
  • 1 small yellow onion (or ¾ of one large), discard outer layer and chop into quarters
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 2 tablespoons + 2 teaspoons olive oil
  • 1/3 cup nutritional yeast
  • 1 lb dry elbow macaroni pasta (I like using brown rice pasta!)
  • 2/3 cup frozen peas
  1. Steam onion and cauliflower until soft and translucent (about 15 minutes)
  2. Combine steamed vegetables with salt, pepper, olive oil, and nutritional yeast in a food processor S blade or high speed blender and blend until smooth
  3. Boil macaroni according to manufacture’s instructions and mix with peas. Pour sauce over macaroni and peas and mix well. Transfer to casserole dish for serving
  4. Top with rawmesan:
  • 2/3 cup cashew
  • 2 teaspoons salt (or to taste)
  • 1 very small garlic clove (or 2/3 of a medium one)
  • Paprika to garnish
  1. Grind in blender to parmesan consistency
  2. Sprinkle on top of macaroni n peas
  3. Garnish with paprika and extra love <3
1 Serving Mac N Peas with Rawmesan (based on 6 servings)
Total Calories 487 calories
Protein 17 grams
Carbohydrate 76 grams (5 CHO exchanges)
Total Fat 13 grams:
Monounsaturated Fat 7 grams
Polyunsaturated Fat 2 grams
Linoleic Acid

Saturated fat

2 grams

2 grams

Fiber 7 grams
Cholesterol 0 mg
Posted in cholesterol, dinner, easy, Eats, gourmet, Happiness, health, healthy fat, heart disease, kids, nutrition, Party, pasta, plant based, quick, recipe, Recipes, vegan, vegetarian | Tagged , , , , , , , , , , , , , , , , , | 6 Comments

Nut, Ginger, and Chocolate Radiance Bars

Your search for a healthy crowd-pleasing holiday treat ends here. These are perfectly sweet and satisfying with a warming hint of ginger, and an irresistible combination of crunch and chocolatey creaminess.  Please watch the recipe video from http://www.greenkitchenstories.com for the original recipe.  It is my favorite recipe video of all time, beautiful videography <3 and the recipe is truly delicious.

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Makes about 24 bars

  • 10 coconut date rolls
  • 2 tablespoons unrefined coconut oil
  • 1 cup raw almond butter
  • 1 tablespoon fresh grated ginger
  • 1 cup puffed millet
  • 1 handful walnuts, chopped
  • ½ cup raw pumpkin seeds
  • 1 pinch salt
  • 3.5oz 60% dark chocolate
  • 1/3 cup unsweetened coconut flakes
  1. Watch video
  2. Combine date rolls together by smushing them with a fork on a plate and add to a medium saucepan over low heat with coconut oil, almond butter, and grated ginger. Mix well to combine
  3. Add in millet, walnuts, pumpkin seeds, and salt and mix well
  4. Line a 13” x 9” pan with parchment paper and press mixture evenly into pan
  5. Melt chocolate and spread over the top. Sprinkle with coconut flakes.
  6. Cover and freeze for about an hour. Cut into 24 bars. Store in the freezer or refrigerator.

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1 Bar (based on 24 bar yield):
Calories 140
Protein 3g
Carbohydrate 8g
Total Fat 12g
Fiber 2g
Cholesterol 0mg

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Why these bars make you radiant?

  • Sweetened with fruit with vitamins, minerals, fiber, and antioxidants; preventing blood sugar spike and crash which ultimately prevents depression, fatigue, and cravings for more sugar
  • Coconut oil, although the gold standard saturated fat source, should be regarded like any other oil: a concentrated food that provides a lot of calories with limited nutrients. It’s okay to use some unrefined high-quality coconut oil when preparing special-occasion treats, but as with other oils, its use should be minimized. *read more about coconut + coconut oil in article below!
  • Almonds are high in the antioxidant vitamin E, which protects cell membranes from damage; preventing disease, inflammation, muscle soreness, and keeping skin glowing preventing wrinkles
  • Ginger is well known for its powers of healing indigestion and migraine headaches. Ginger also has potent anti-inflammatory properties
  • Millet is a whole grain, a complex carbohydrate helping to maintain stable energy levels throughout the day. It also has protein, fiber, vitamins, and minerals
  • Walnuts contain the essential omega-3 fatty acids, which convert to the most abundant fatty acid in our brains, DHA. Omega-3s in the diet improve focus and cognitive function, and they have also been shown to decrease inflammation leading to heart disease.
  • Raw pumpkin seeds are a fabulous source of minerals like zinc, which is important for immune system function as well as formation of proteins and DNA. Pumpkin seeds also have vitamins like the antioxidant vitamin E mentioned previously.
  • Dark chocolate contains flavonoids, which are part of a group of antioxidants known as polyphenols. These flavonoids may decrease oxidation (damage) from LDL cholesterol and lower blood pressure. Also, chocolate contains many minerals like calcium, magnesium, iron, and potassium

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*Coconut Oil Info:

“Few foods have been at once as maligned and acclaimed as coconut oil. Because it’s the most concentrated source of saturated fat in the food supply—even higher than lard or butter—some view it as a notorious health villain. Not surprisingly, it rests atop the “avoid” column of mainstream healthy-heart-food lists.

Others view coconut oil as a fountain of youth and the greatest health discovery in decades. These advocates claim that coconut oil can provide therapeutic benefits for Alzheimer’s disease, dementia, cancer, diabetes, digestive disturbances, heart disease, high blood pressure, HIV, kidney disease, osteoporosis, overweight, Parkinson’s disease, and many other serious conditions. So what’s the truth?

Based on the available science, coconut oil is neither a menace nor a miracle food. Coconut oil should be regarded like any other oil: a concentrated food that provides a lot of calories with limited nutrients. It’s okay to use some high-quality coconut oil when preparing special-occasion treats, but as with other oils, its use should be minimized. On the other hand, whole coconut should be treated in much the same way as other high-fat plant foods—enjoyed primarily as a whole food. As such, it’s loaded with fiber, vitamin E, and healthful phytochemicals, and has powerful antimicrobial properties.

The relative health effects of coconut oil consumption remain somewhat uncertain. Some people believe that eating coconut oil does no harm because it’s cholesterol-free; others claim it’s harmful because it lacks essential fatty acids. But we can’t ignore the fact that in many parts of the world where coconut and coconut oil are the principal sources of dietary fat, the rates of chronic disease, including CAD, are low. There is one major caveat: the benefits seem to apply only when coconut products are consumed as part of a diet rich in high-fiber plant foods and lacking processed foods.

The people of the Marshall Islands provide a poignant example. The traditional Marshallese diet employed a wide variety of coconut products, which furnished an estimated 50 to 60 percent of total calories. Seventy years ago, when this diet was standard fare, diabetes was pretty much unheard of. When their indigenous diet gave way to a Western-style diet of processed foods and fatty animal products, diabetes rates escalated even though coconut products continued to be featured prominently in the diet.

Coconut oil is so often blacklisted by health-care providers mainly because approximately 87 percent of its fat is saturated. Many people imagine saturated fat as a single tyrant that clogs arteries, but different types of saturated fats exist. They contain fatty acid chains whose lengths contain from 4 to 30 carbon atoms. Depending on the length of the carbon chain, these fatty acids have very different effects on blood cholesterol levels and on health.

The most common saturated fatty acids are lauric acid, myristic acid, palmitic acid, and stearic acid. Their carbon-chain length and main food sources are:

  • lauric acid (12 carbon atoms): coconut, coconut oil, palm kernel oil
  • myristic acid (14 carbon atoms): dairy products, coconut, palm oil, palm kernel oil, nutmeg oil
  • palmitic acid (16 carbon atoms): palm oil, animal fats
  • stearic acid (18 carbon atoms): cocoa butter, mutton fat, beef fat, lard, butter

Saturated fatty acids with 12 to 16 carbon atoms increase LDL cholesterol levels, while 18-carbon stearic acid doesn’t. However, stearic acid isn’t completely off the hook; some evidence shows high intakes could adversely affect other CVD risk factors, such as lipoprotein(a) and certain clotting factors.

As it happens, approximately three-quarters of the fat in coconut oil comprises saturated fatty acids known to raise blood cholesterol levels: 15 percent is saturated fatty acids with small carbon chains (6 to 10 carbon atoms), 47 percent is lauric acid, 18 percent is myristic acid, 9 percent is palmitic acid, and 3 percent is stearic acid. Case closed?

Well, not exactly. The predominant fatty acid, lauric acid, does raise total cholesterol, but it appears to raise HDL cholesterol to an even greater extent than LDL cholesterol, favorably altering the ratio of HDL to total cholesterol. In addition, lauric acid is converted in the body into monolaurin, a powerful antiviral, antifungal, and antiseptic compound—and coconut oil is among the richest food sources of lauric acid. There’s also evidence that coconut products have anti-inflammatory and antioxidant activity. However, the compounds responsible (which include a variety of phytochemicals, such as phenolic acids) are largely eliminated when coconut oil is refined.”

– See more at: http://plantbaseddietitian.com/coconut-oil-menace-or-miracle/#sthash.ld9rrM3w.dpuf

Posted in advice, cholesterol, dessert, dietetics, Eats, Happiness, health, healthy fat, heart disease, holiday, inspiration, Nutrients!?, nutrition, Omega-3 Fatty Acids, plant based, Products, recipe, research, Superheroes, Tips :), vegan, vegetarian | Tagged , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

How to Sprout and Cook Beans: Cheap Protein Packed Magic Foods

Cooked or Sprouted Beans?

Which is healthier?  Nobody says it better than Dr. Michael Gregor of http://www.nutritionfacts.org.  Watch his video on the topic here. The main takeaway: America should definitely eat more beans, no matter sprouted or boiled. One protein and fiber packed disease fighting food that is literally $0.45 per pound?! Is this real life!? Buying dry beans in bulk not only stretches your dollar ridiculously (sprouting is seriously a garden on steroids), but beans are an important element in our diets. If you do buy canned, be sure that it is low sodium. I recommend purchasing the Eden’s brand.

The Nutrients

According to USDA’s supertracker  1/2 cup of pinto beans cooked from dry contains 6 grams of protein (as much protein as an egg) , 4 grams of fiber (recommendation is about 25 grams / day), and about 20% the daily recommendation for folate. What supertracker doesn’t mention is that many studies have shown that phytates in beans are incredible magic cancer fighters. The fiber and antioxidants in beans also help promote healthy gut bacteria, weight goals, decrease inflammation, the list goes on. Enjoy!

Recipes

All of these recipes with beans from Forks Over Knives , the Post Punk Kitchen and Pinterest look awesome! My personal favorite recipes with beans are Black Bean Brownies and my mom’s EPIC Chili! Although these recipes call for canned, I use boiled and it works just as well.  Hummus with chickpeas, lentils, kidney beans, ohh baby there are SO many kinds of beans!!! I CHALLENGE you to try them ALL!

Step 1. SOAK

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1/4 container with dried beans

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Fill the container with water and let sit for about 6 hours or overnight

Step 2. RINSE

 

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Dump out water and they are ready to boil!

Step 3. BOIL OR EAT RAW

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Rinse 1-3 times a day for 1-3 days to sprout. Keep on countertop or in a warm and dry place. To cook, just boil for about 30 minutes, feel free to add a garlic clove, bay leaf, or other spices. Low sodium vegetable broth is good too.

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To stop the tails from growing, put them in the fridge. :) Yum!

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Eat your medicine <3

Posted in advice, brownies, cheap, dietetics, easy, Eats, fat free, health, MOTIVATION, Nutrients!?, nutrition, plant based, protein, student, Tips :), vegan, vegetarian | Tagged , , , , , , , , , , , , , , , , , , , , , , | Leave a comment