Sprouting Beans…How to do it and why you should!

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Legumes are an extremely important part of a vegetarian or vegan diet providing a very healthy protein and carbohydrate source while at the same time giving the body what is known as the “second meal effect” or “lentil effect” which blunts blood sugar surges the day after consumption – something that can be very important for those who are vegetarian or vegan because they tend to consume more carbohydrates – which raise blood sugar – than their meat eating counterparts.

With that said legumes also contain anti-nutrients (compounds that interfere with nutrient absorption). As well as natural insecticides and enzyme inhibitors that can cause us digestive problems. That is why raw beans should be soaked before consumption (especially kidney beans!), but sprouting can be even better. Sprouting neutralizes those hard to digest compounds and can make nutrients and vitamins more bioavailable.

Dried beans are far more nutritious than their canned counterparts and are best sprouted but if you can’t sprout then soak!

The instructions below are taken from vegitariantimes.com and have never let me down!

HOW TO SOAK BEANS

PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp. Celtic sea salt. Cover with a light cloth for desired time.

RINSE food thoroughly and drain.

 

HOW TO SPROUT BEANS AND LENTILS

GET a quart-sized (or larger) mason jar. Remove the solid middle insert of the lid, and cut a piece of cheesecloth or breathable mesh to fit inside.

FILL one-third of the jar with beans, and fill the rest of the jar with warm, filtered water and about ½ tsp Celtic sea salt. Screw the lid on with cheesecloth or breathable mesh screen in place.

SOAK For soaking times, see table below.

DRAIN/RINSE Remove the mesh insert of the lid, and replace with metal insert. Pour the soaking water out of the jar, fill with fresh water, replace lid, and rinse well by shaking jar. Replace the metal insert with the mesh lid again, and drain.

INVERT the jar and lay at an angle so that air can circulate, and the water can drain off. Allow to sit in the light.

REPEAT this process, rinsing every few hours, or at least twice daily.

WAIT In 1 to 4 days, the sprouts will be ready. When ready, rinse sprouts well, drain, and store in a jar (with the solid part of the lid replaced) in the fridge.

ENJOY within 2 to 3 days cook as you would canned beans.

****you need not wait for the sprouts to grow as soon as they begin sprouting use them!

FOOD SOAKING TIME (hours) SPROUTING TIME (days)
Adzuki Beans 8-1 4
Black Beans 8-12 3
Chickpeas/Garbanzo 8 2-3
Lentils 7 2-3
Mung Beans 8-12 4

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Add Some Spice to your Life

Satisfy your palate with real flavor!

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When our palate starts craving some interesting flavor all too often we take the easy way out and give it sugar. We all know sugar tastes really nice but so can spice!

 

If you’ve gotten in a meal rut and your bored with the same old flavors try a new spice or spice combination, instead of carbs and sugar. Wouldn’t you rather have flavor and satisfying complex taste instead of the low quality fats and sugars that we turn to when we lose inspiration in the kitchen.

 

For a couple of fun combinations try…

Cinnamon, nutmeg and black pepper on chicken. (recipe later this week)

Yogurt with rose extract, cinnamon, nutmeg and golden raisins (recipe will posted tomorrow)

Lemongrass with ginger and coriander on veggies ( Safeway sells a nice lemongrass paste.)

Cooking Oils Part 2

So what oils should we be cooking with?

Well that depends on what your doing with them. These oils are listed roughly in descending order based on their oxidation potential with the “no heat” oils being less stable and more easily oxidized. Oxidized oils deplete the bodies antioxidants and can lead to damage and inflammation, so don’t make your bodies clean up crews work overtime if they don’t have to! Just switch cooking oils.

image take from recipe-finder.com

image take from
recipe-finder.com

Cooking oils and recommended usage:

For very high heat I’d recommend a little…
Coconut oil
ghee
butter
tallow
Avocado oil (cold pressed is best)
palm oil (preferably red palm because of its high CoQ10 and vitamin E content)

These are most stable at higher heats and when frying (which in general I would recommend sparingly because of the increased production of AGE’s [advanced glycation end products] in the foods being fried – AGE’s fittingly enough make you age faster and have been linked to cancer and inflammation related diseases).

*It is important to keep in mind that carnosine found in meat has some protective effects against AGE formation.

For lower heat

any of the high heat oils
olive oil
macadamia nut oil
fish oil

To use on special occasion and at low heat (or better yet NO heat)
walnut oil
sesame oil
flax seed oil

Please store all your oil in dark bottles (glass is best) in a cool, dry, dark place to prevent oxidation and rancidity.

As a reminder from Part I and a quick reference we especially want to AVOID all industrial seed oils and oils high in omega-6 fatty acids. These include
safflower
sunflower
canola
rapeseed
cottonseed
vegetable
soy

*These statements have not been evaluated or approved by the FDA.

Paleo walnut and sour cherry Brownies

I’d skip the stevia but this recipe looks delicious!Those cherries sound like the perfect winter time pick me up.

Do keep in mind that even though it doesn’t have refined sugar this recipe still has a pretty good dose of fruit filled with natural fructose so treat it like what it is… A treat!

turningtroglodyte

A variation on normal Paleo chocolate Brownies, just to add interest. They are very gooey, not too sweet, very chocolatey and moreish. No honey or syrup, just a tiny bit of Stevia and some dates/prunes for sweetness. The sour cherries and walnuts add lovely texture.

paleo recipe crossfit

You will need:-

  • 1 cup ground almonds
  • ¼ teaspoon sea salt
  • ¼ teaspoon bicarb of soda
  • 4 ounces baking chocolate (as close to 100% cacao as you can get/like)
  • 1/2 cup soft dates, pits removed
  • 1/4 cup soft prunes
  • 3 large eggs
  • ½ cup coconut oil, melted
  • ½ teaspoon stevia (optional)
  • 1/2 cup walnuts
  • a handful of dried sour cherries

paleo
Pre-heat your oven to 180 degrees centigrade.

Combine the almonds, salt and bicarb in your mixer. Blitz in the dates and prunes until they are like coarse sand. Add the 3 eggs and the stevia.

In the meantime, melt your chocolate over a bain-marie, and when almost melted add the…

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