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healthy snack

All about Sprouting on CTV Morning Live!

April 10, 2015 by Rachel

Grow nutritious superfoods in your very own kitchen!

To get a head start on the gardening season, sprouting in your kitchen is like having a mini garden in the house year round. Any nuts, seeds, grains, and beans can actually be sprouted.

Check out our segment on sprouting on CTV Morning Live today!

 

IMG_4444

Benefits of Sprouting

  1. Sprouting denatures “anti-nutrients” which can wreak havoc on our digestive system. Plant proteins contain anti-nutrients or enzyme inhibitors such as phytates and lignans which trap nutrients from being absorbed in the body. They also make many foods hard to digest; neutralizes enzyme inhibitors and increases bioavailability
  2. Experts estimate that there can be up to 100 times more enzymes in sprouts than uncooked fruits and vegetables.
  3. The quality of the protein in the beans, nuts, seeds, or grains improves when it is sprouted.The fiber content of the beans, nuts, seeds, or grains increases substantially.
  4. The Vitamin content increases dramatically.  This is especially true of vitamins A, B-complex, C, and E.  The vitamin content of some seeds, grains, beans, or nuts increases by up to 20 times the original value.
  5. Sprouts are the ultimate locally-grown food.
  6. Sprouts are alkalizing to your body.  Many illnesses including cancer have been linked to excess acidity in the body.
  7. Sprouts are inexpensive and so fun for kids to get involved.

 

Three Methods of Sprouting IMG_4421

– Jar method (see instructions for the jar method below!)
– Tray method
– Soil method

 

How can you use sprouts?

In almost anything!! Smoothies, salads, wraps, sandwiches, snacks and more!

photo 1photo 3

 

How to Grow Sprouts – Jar Method

Good sprouting technique doesn’t take a “green thumb”, just paying attention to four factors: the right amount of moisture, the correct temperature, the free circulation of air, and minimal light. By rinsing them a couple of times daily, you keep them moist. You also wash away carbon dioxide and other metabolic wastes that could cause souring or spoiling. Using cool water when rinsing ventilates and cools the sprouts to prevent overheating. Proper draining prevents excessive moisture that can cause mold and rot. The ideal sprouting temperature depends on the seed, but generally lies between 70 and 85 degrees. To protect the tiny growing things, keep sprouting containers away from cold drafts, direct heat, or any light. For free air circulation, at least one-third of the container must be empty. Sprouts expand 6 to 10 times over a few days, so give them plenty of room to grow. Sprouts are very light sensitive and need to be covered during the early stages of the growing cycle.

IMG_4422

 

THE SIX RULES OF SPROUTING

1. Rinse Often.
2. Keep them moist, not wet.
3. Keep them at room temperature.
4. Give them plenty of room to breathe.
5. Don’t put too many in any one container.
6. Keep them covered – no light.

 

Jar Method

Step One: Soaking
For a quart-sized jar, start with 1 ½ tablespoons seeds inside the jar, screw on the fine mesh lid & partially fill the jar with warm water, not hot. Swirl it around to clean the seeds, then pour out. Refill with warm water to cover at about 3 times their depth. & let soak overnight, away from light.

Step Two: Draining & Starting
Pour off the soak water. Find a location that is not exposed to direct sunlight. Place drained jar propped at an angle to allow any extra water to drain out. Turn the jar to spread out the seed. Cover the jar with a dishtowel and leave for 3 to 4 hours.IMG_4437

Step Three: Rinsing
Rinse sprouts with cool, fresh water 2 or 3 times each day until they are ready to eat or refrigerate. When they begin to throw off the seed hulls, let the jar overflow with water and the hulls will float out the top through the screen. Turn the jar to spread out the seed each time you rinse.

Step Four: Harvesting
Pour the sprouts into a pan or sink of clean water. Skim off any remaining hulls that float to the surface. Other hulls will fall to the bottom of the container. Pull out the sprouts, gently shake off excess moisture & drain in a colander.

Step Five: Greening
Clean the jar and lid. Place sprouts for greening back into the jar. Place in indirect sunlight. Near a kitchen window is fine. After the sprouts have greened with chlorophyll and carotene’s for a day or so, rinse, drain & eat or refrigerated.

Step Six: Refrigerating
Sprouts will stay fresh & hearty for a week or more when refrigerated, if you rinse them every day or two. You can even give the green sprouts an extra hour of sunlight after rinsing to keep them at their nutritional peak.
Caution: Since sprouts are frost sensitive, don’t place sprouts near the freezer compartment.

 

Try this delicious recipe once you’ve sprouted some lentils!

Lemony Sprouted Lentil TabboulehIMG_4443

Ingredients:
3 Cups green lentil sprouts
1 Bunch green scallions, tops included
2 Bunches parsley, chopped
1 Small bunch celery, chopped very fine
1 Cucumber, finely chopped
3-4 Medium tomatoes finely chopped
½ cup olive oil
¼ cup fresh lemon juice
Sea salt & Pepper to taste

Directions:

  1. In large bowl, mix all ingredients.
  2. Toss with salt, fresh cracked pepper, lemon juice and olive oil to taste.
  3. Chill for 1 hour before serving.
  4. Garnish will fresh parsley and lemon.

 

Special thank you to A.Vogel for providing us with their amazing sprouting kits!! Check out their website here for more information: BioSnacky Sprouting Kits and Seeds

Filed Under: CTV, Media Appearances, Recipes Tagged With: caven nutrition, ctv morning live, healthy salad, healthy snack, natasha onley, nutritionist, ottawa, recipe, sprouting, sprouts, vogel, vogel sprouting kits

Need some kale inspiration? If you haven’t tried these, you MUST!

November 26, 2014 by Rachel

Zesty “Cheesy” Kale Chips

If you’re finding it difficult to get more kale into your life, this is a great way to start! Never thought you could eat a whole bunch of kale? You will now! Save the crumbs and broken bits to use as garnish for any meal.

  Ingredients:Kale Chips2

2 bunches fresh curly kale
1 cup cashews (soaked for 2 hours)
½ red bell pepper
½ cup nutritional yeast
1 lemon (juice and zest)
½ tsp chili (optional)
½ tsp ground cumin (optional)
½ tsp sea salt

Directions:

  1. Tear the leaves of each bunch of kale into 2-inch pieces (remove stems if desired).
  2. Combine topping ingredients in food processor until smooth. Pour topping over kale and massage with your hands until evenly coated.
  3. Spread the kale out on a large rimmed baking sheet (use two baking sheets, if necessary — the kale should have enough room to bake in a single layer).
  4. For dry, crisp chips: Bake at 300 degrees for 3o – 35 minutes, stirring halfway through. For toasted chips with browned edges: Bake at 350 degrees for 12 to 15 minutes, stirring two or three times.
  5. Mmm enjoy!

More Kale Chips: Fast Ideas for Fresh Flavor!

Kale Chips with Kick: Add a teaspoon or two of spice hot sauce to the oil before tossing with kale and baking.

Lemon Zest Kale Chips: Finely grate lemon zest over the kale chips as soon as they come out of the oven.

Tamari-Kale Chips: Replace half the oil with tamari, and cut back on salt, for some savory, umami flavor.

Chile-Lime Kale Chips: Mix a bit of chile powder in with the salt, squeeze lime juice over kale chips when they’re hot out of the oven.

Filed Under: Recipes Tagged With: caven nutrition, chip alternative, greens, healthy snack, kale, kale chips, nutritionist, ottawa, recipe

Looking for a Nut-free, Healthy Snack? Check out a recipe we shared at Kid’s Day Kanata this weekend!

October 6, 2014 by Rachel

Toasted Quinoa Oat Bars

These nut-free, gluten free, and dairy free treats are chewy and packed with flavour, thanks to the tasty fruit and toasted quinoa, which also add fiber and protein to stave off hunger. Pack one in your car for snack emergencies!

Makes: 16 barsToasted Quinoa Bars

Nutrition facts: Did you know that tahini is a creamy sesame seed paste? Sesame seeds are not only a good source of healthy fats, but are also one of the highest, most bioavailable food sources of calcium, along with other important minerals. Move over milk, eat tahini for strong bones!

Ingredients:  
½ cup quinoa
½ cup brown rice syrup
½ cup tahini
1/3 cup raw honey
¼ cup coconut oil
½ cup coconut milk
2 cups dried cranberries
1 ½ cups gluten free rolled oats
1 cup quinoa flakes
3/4 cup toasted coconut flakes
2/3 cup raw pumpkin seeds
½ cup dark chocolate chips
½ tsp sea salt

Directions:

  1. In a skillet, toast quinoa over medium high heat, shaking pan often, until brown and beginning to pop, about 8 minutes.
  2. Meanwhile, in a saucepan, combine brown rice syrup, tahini, honey, sea salt, coconut milk and oil; heat over medium heat, shaking pan often, until melted and smooth, about 6 minutes.
  3. In large bowl, combine cranberries, oats, quinoa flakes, pumpkin seeds and toasted quinoa; stir in syrup mixture to coat evenly. Scrape into parchment paper-lined 13 X 9 inch glass pan, pressing firmly with bottom of greased measuring cup or greased spatula.
  4. Bake at 350 degrees until golden brown, about 20 minutes. Sprinkle with chocolate chips; allow chocolate chips to melt and spread them evenly to coat. Let cool completely on rack. Refrigerate until chocolate coating is set. Cut into bars.

Busy Family Tip: Make a few batches of the recipe ahead and store the ready-to-go bars in airtight containers for up to 1 week in the fridge or 1 month in the freezer to grab as you need them!

Filed Under: Recipes Tagged With: bar, caven nutrition, dairy free, gluten free, healthy snack, kids day kanata, natasha onley, nut free, nutritionist, ottawa, recipe, school snack

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