Salad

5 Minute Cleansing Sprout Salad

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This recipe is inspired by my friend Dan's father, Mooky, who I mentioned in my post about my travels to London over the summer. He grows a lot of his own vegetables and herbs in his garden and makes a salad very similar to this with his homegrown produce. This version is a bit less intense but I do warn you, it is not for the faint hearted as it includes fresh garlic, chilli, and energy and nutrient rich sprouts, so be prepared for a boost of plant power!

I recently put some seeds in my germinator and a few days later had way more sprouts that I could handle so I thought of a way to utilise them without too much effort as I was feeling a bit lazy. I had a look in the fridge and saw parsley, fennel, jalapeño chilli peppers, cucumber...I was immediately transported back to Mooky's garden picking fresh herbs and veggies and that's when I knew I had to try and recreate the amazingly powerful green salad he made for us this summer. You can used whatever veggies and herbs you have at home but the key is to keep the flavours fresh and clean.

Germination and Sprouts

I've been the proud owner of a three tiered germinator for the past 4 years now and go through phases of using it. But when I'm on a roll, I absolutely love it because there's always a quick nutrition rich pick me up at arms length which I can just eat as is or add to salads, soups, noodles etc.

A germinator is basically a fancy sieve which you put organic seeds/beans/grains, and add water to so that the seeds get activated at begin the sprouting process. However, you do not need to own a germinator in oder to sprout your own seeds, all you need are good quality organic seeds/beans/grains, a jar, some cheesecloth to cover the top of the jar and a rubber band, as this beautiful info-graphic by Victor Paiam explains:

Germination
Germination

Once you have your seeds, I use these, you need to soak them over night in a bit of water. The next day discard the water and put the seeds in your germinator, fill with filtered drinking water, enough to just cover the seeds then tilt upside down so that it drains out, keeping the seeds moist. Repeat the watering and draining process twice a day until you get some sprouts, this should take anywhere between 2-4 days depending on what you are using.

Sprouts are a great source of B vitamins, protein and antioxidants which are perfect for vegetarians and vegans alike. They also give your body a lot of energy. Image how much energy it takes for one seed/bean/grain to transform into a sprout, well when you eat it, all that energy gets transferred to your body and is very beneficial to your whole system. However be sure to use organic seeds/grains when sprouting as they will not have any chemicals added to them, and please use clean drinkable water too!

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As mentioned above, this recipe is not for the faint hearted as it is extremely strong in flavour, and is very cleansing for your body, so don't say I didn't warn you :)

Ingredients

  • 1 big handful of sprouts (I used lentil, radish & mung bean sprouts)
  • 2 small cucumbers (organic/pesticide free if possible)
  • 1/2 bulb fennel 1 jalapeño chilli
  • 1 handful fresh parsley
  • 2 cloves garlic
  • Juice of 1 lime
  • 1 1/2 tablespoon extra virgin cold pressed olive oil
  • 1/2 teaspoon cumin powder
  • Salt & pepper to taste
  • Dried chilli flakes, to taste (optional)
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Method:

1. Dice the cucumber, fennel, and jalapeño up quite finely and add to a medium bowl.

2. Roughly chop the parsley, and mince the garlic, add to the bowl.

3. Add the sprouts, lime juice, olive oil, cumin, and a pinch of salt & pepper and combine all the ingredients until everything is coated in the salad dressing. Taste and adjust seasoning if needed, and sprinkle some dried chilli flakes on top if you want an extra kick of flavour.

Enjoy!

Baby Swiss Chard and Kohlrabi Salad

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This is a quick and easy salad bursting with flavour and nutrients. I was inspired to make this salad after I made a portion of the tamari almonds from The Whole Pantry App. If you don't have time to make the tamari almonds I have suggested an alternative dressing you can use. You can also replace the baby swiss chard with baby spinach leaves or a salad of your choice. Kohlrabi is a rich source of Vitamin C (even better than oranges), and potassium. It tastes a bit like lettuce hearts but sweeter and juicier. If you haven't tried it I would recommend giving this crunchy and nutritious vegetable a go, you can even use the leaves separately as a substitute for kale or any other leafy green.

Salad Ingredients (Serves 2)

2 handfuls of baby swiss chard/ baby spinach 1/2 bulb kohlrabi 3/4 sprigs of thyme 1/3 cup tamari coated almonds/raw almonds Extra virgin olive oil Sea salt & black pepper to taste

Wash and drain the chard. Dice the kohlrabi, you can peel the skin if you think it is too thick but I prefer to leave it on. Take the leaves off the thyme. Place all the ingredients in a salad bowl and top with the tamari coated almonds, olive oil and season with salt and pepper. *If you don't make the tamari coated almonds then you can use raw almonds and the dressing recipe below.

Tamari Salad Dressing

2 tablespoons tamari 3 tablespoons extra virgin olive oil 1/2 teaspoon coconut sugar Pinch of salt & pepper

Put all the ingredients into a jar with a lid and shake to combine, then drizzle over the salad.

Tamari Coated Almonds Recipe (serves 8) - From the Whole Pantry App

180 grams raw almonds 60 ml tamari 1/2 teaspoon coconut sugar 720 ml filtered water 1 teaspoon sea salt flakes

Place the almonds in a bowl and cover with the water and sea salt. Leave to soak over night. Preheat the oven to 60 degrees celsius. Rinse and drain the nuts, coat with tamari and coconut sugar mixture. Transfer nuts onto baking paper and place in the oven. Bake at 60 degrees celsius for 4 1/2 hours, turning occasionally to coat and dry evenly.

Warm Romanesco and Lentil Salad

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This is a great salad to warm up a cold winter's day. I made this for lunch yesterday and it was so good that I had the left overs for dinner too! Romanesco looks like something from another planet, with all the infinite spirals and perfect geometry it's a beautiful reminder of how incredible nature is. If you've never tried it, it is similar to broccoli but slightly sweeter, and is also a rich source of Vitamin C, which will help keep the winter flu away. I combined this wonderful vegetable with green lentils, which are one of the best sources of protein for vegetarians and vegans alike, sweet potato which is high is Vitamin D, again great for this time of year where the sun rarely comes out, and radishes which have great cleansing properties.

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Ingredients (serves 2)

1 head of romanesco 1 sweet potato 2 tablespoons coconut oil 1 cup green lentils 1 red onion 4 cloves of garlic 1/2 teaspoon cumin powder 4 radishes 2 tablespoons olive oil Sea salt & black pepper to taste

Preheat the oven to 175 degrees Celsius. Sift through the lentils making sure there aren't any stones, and rinse a couple of times. Put them in a medium saucepan and cover with 2 1/2 cups water over medium heat and let cook. Chop the romanesco into florets, starting at the stem and working your way up to the top. Cut the sweet potato into approximately 2cm thick rounds. Melt the coconut oil (if solid) in a small saucepan over medium heat, once liquified remove from heat. Place the sweet potato and romanesco on a parchment lined baking sheet and drizzle the coconut oil over them evenly, season with a pinch of sea salt and freshly cracked black pepper. Pop them in the oven and bake for 20 minutes. Once the lentils have come to a boil, mix in the cumin powder, reduce to low heat and let simmer. Meanwhile dice the onion, crush the garlic and let them cook in the same saucepan as the lentils. Slice the radish into very thin rounds. When the vegetables are done cooking remove from the oven and let them cool slightly, do the same with the lentils. Once everything has cooled down and is warm, place the sweet potato rounds on the bottom of a plate or bowl, then add the lentils on top, followed by the romanesco and radish. Then drizzle with olive oil and season with sea salt and black pepper and most importantly, enjoy!