Sprouting Foods – Lentils

Sprouting raw nuts, seeds, beans and grains is one of the quickest and easiest ways to pack a group of nutrients into your body in just one handful. Raw nuts and seeds especially already have so many good nutrients in them that, when sprouted, the nutritional profile multiplies.

Things that you can sprout at home; Quinoa, Lentils (not red split ones though), mung beans, pinto beans, chickpeas, alfalfa, broccoli seeds, sunflower seeds etc

Quinoa is a South American grain which is a complete protein.  Protein is made up of 23 amino acids which are the building blocks of all proteins in the body. The Human body contains an amino acid pool which it draws from and deposits into as it needs and consumes. This pool is found in the blood, liver and cells. Even on a fruit diet, adequate amounts of protein can be supplied. Two amino acids are essential to children only, arginine (which is found in chocolate, buckwheat and wheatgerm, amongst other foods) and histine (found in rice, wheat and rye). Goji berries contain both amino acids.

Quinoa is also rich in omega 3, calcium and high in antioxidants and works as an anti-inflammatory.

Lentils are a very good plant-protein source. Cooked lentils contain all of the essential amino acids, but are deficient in Methionine+Cystine. 31% of their total calories are from protein.  Raw sprouted Lentils, on the other hand, contain sufficient levels of all the amino acids, and 34% of their calories are made up of protein.

Aside from protein, when dormant seeds are sprouted all the carbs that were waiting around inside begin to turn to living compounds.  Many new vitamins and nutrients are created, and the seeds suddenly become like little high-protein vegetables.  They are high in vitamins C, A, B and have many minerals. Also, raw sprouts contain a very high number of enzymes, between 10 and 100 times more than regular vegetables.

How to Sprout; 

Soak your beans for at least 8 hours or overnight. Add the beans to a large glass container (like a pyrex dish or large glass bowl) and cover with water that is several inches higher than the beans. You’ll want to make sure that the container is large enough that the beans will have room to expand as they soak up the water. After soaking, drain the beans and rinse them thoroughly until the water runs clear.

Add the beans to a sieve or jar and then let them sit and sprout, making sure to rinse them every 8–12 hours.

Sprouted Salad;
2 cups of sprouted lentils

2 cups of walnuts (organic and raw for maximum nutrition)
2 large carrots
3 cups of baby spinach, packed (or kale, or a combo of the two)

The Dressing;
1 & 1/2 teaspoons of dried oregano

1 & 1/2 teaspoons of curry powder
1/2 teaspoon of garlic powder
1/2 teaspoon of mustard powder
2 tablespoons of extra virgin olive oil (OR for variation, 1/2 c mayo)
2 tablespoons of lemon juice
1 tablespoon of apple cider vinegar
1 tablespoon of raw honey

Place sprouted lentils in large mixing bowl. Set aside.

In a food processor, chop the walnuts very small, but do not reduce to a powder. If chopping by hand, you’ll want the walnut pieces to be similar in size to the lentils. Put the walnuts in with lentils.

In a food processor, chop the carrots. If processing by hand, you can also shred on a box grater. Put the carrots in with the lentils and walnuts.

Next comes the spinach. Either pulse in food processor or mince with a knife. Put this in with the carrots, lentils and walnuts. Mix to combine thoroughly.

For the dressing, shake all of the dressing ingredients in a glass jar with a tight fitting lid until thoroughly mixed, or use the bowl and whisk method. (if using the mayo, the bowl and whisk is much better suited).


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