All of the nutritional and medicinal benefits of sprouts are derived from their impressive vitamin, mineral, and organic compounds content. They contain a significant amount of protein and dietary fiber, as well as vitamin K, folate, pantothenic acid, niacin, thiamin, vitamin C, vitamin A, and riboflavin.
Recipe Courtesy of Healing the Vegan Way
YIELD: 7 CUPS SALAD
Prep time: 15 minutes
Total time: 15 minutes
Serving size: 1 3/4 cups
Number of servings: 4
4 cups loosely packed mixed salad greens
1/2 cup alfalfa, clover, or broccoli sprouts
1/2 cup crunchy sproutmix (typicallyincludeslentils, adzukibeans, and peas)
1 cup cooked, drained, and rinsed and drained chickpeas
2 ounces sunflower, buckwheat, or pea sprouts
3/4 cup halvedcherry tomatoes
2 tablespoons pitted and sliced kalamata olives, or your choice of olives
2 tablespoons hemp seeds (optional)
- Place the salad greens in a bowl.
- Top with the alfalfa sprouts and crunchy sprouts. Add the chickpeas, and sunflower sprouts.
- Top with the cherry tomatoes and olives, sprinkle with hemp seeds, if using, drizzle with your dressing of choice, and feel the power!
– Replace the chickpeas with your favorite beans, such as kidney, navy, or great northern.
– Add chopped vegetables of your choosing, such as red cabbage, cucumber, tomato, broccoli, or cauliflower.
– Add sliced avocado.
– Replace the hemp seeds with other raw or toasted seeds and/or nuts, such as sesame, pumpkin, walnuts, or pecans.
– Top with pomegranate seeds.
Raw Hempseed Ranch Dressing
A creamy ranch dressing for healthy brain, skin, and heart! Hemp seeds are a true gift of nature. Many consider them the most nutritious seed in the world, qualifying as a super superfood for all of their life-sustaining benefits. They feature a huge quantity of readily bioavailable protein (almost 4 grams in 1 tablespoon) including all ten amino acids and no phytic acid, so they don’t need to be soaked like many other nuts and seeds for proper digestion. They also contain both omega-6 and omega-3 fatty acids, which are important to have in balance for optimal health. Heart-healthy cashews also provide the base for this low-fat and delicious version of the classic creamy dressing.
Yield: 1 cup dressing
Prep time: 20 minutes
Total time: 20 minutes
Serving size: 2 tablespoons
Number of servings: 8
2 tablespoons nutritional yeast
2 tablespoons freshly squeezed lemon juice
2 teaspoons cider vinegar
1 peeled garlic clove, peeled
1/2 teaspoon Dijon mustard1/2 teaspoon sea salt, or to taste
1/4 teaspoon onion flakes
1/4 teaspoon wheat-free tamari or coconut aminos (optional)
Pinch of crushed red pepper flakes
Pinch of freshly ground black pepper
1 teaspoon minced fresh flat-leaf parsley
1 teaspoon minced fresh dill
Pinch of paprika
- Soak the cashews in a bowl with water to cover for 15 minutes, up to 3 hours. Drain and rinse well.
- Transfer to a blender with the 3/4 cup plus 2 tablespoons of fresh water and the hemp seeds, nutritional yeast, lemon juice, vinegar, garlic, mustard, salt, onion flakes, tamari, if using, crushed red pepper flakes, and black pepper and blend until creamy.
- Place in a bowl along with the parsley, dill, and paprika and whisk well before serving.
– Replace the cashews with macadamia, pine, or Brazil nuts.
– Try smoked paprika instead of regular, for an extra-savory flair.