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To Your Health Sprouted Flour Co.

Sprouted Navy Beans with Tomatoes and Dried Lime

Adapted from Food and Wine, May 2015

Sprouted Navy Beans with Tomatoes and Dried Lime
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Sprouted Navy Beans with Tomatoes and Dried Lime
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Ingredients
  • 1 1/2 cups sprouted navy beans, soaked in filtered water overnight
  • sea salt
  • 2-3 tablespoons good olive oil
  • 1 teaspoon ground cumin
  • 1/4 teaspoon Ground Turmeric
  • 1/2 cup organic crushed tomatoes
  • 1 dried lime, pierced in several places (can purchase at middle eastern markets and specialty stores)
  • • Feta cheese, sprouted bread, and fresh herbs and greens such as parsley, watercress and scallions, for serving
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Instructions
  1. Drain the beans. In a large saucepan cover the beans with fresh filtered water and bring to a boil. Simmer gently until tender, about 1 hour. Remove from heat, add a generous pinch of salt and let stand for 5 minutes then drain.
  2. Heat the oil in another saucepan. Add the cumin and turmeric and stir for 1 minute.
  3. Add the beans, tomatoes, dried lime and 1 ½ cups of fresh filtered water. Bring to a boil, cover partially and simmer for about 30 minutes.
  4. Discard the lime and season the beans with salt to taste.
  5. Serve with feta, sprouted bread and fresh herbs and greens.
Recipe Notes

Note: great with baked white fish (seasoned lightly with garlic salt and brushed with Dijon mustard and crushed pistachios before baking).

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Super Easy Bananas Foster Sprouted Popcorn

Super Easy Bananas Foster Sprouted Popcorn
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Super Easy Bananas Foster Sprouted Popcorn
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Ingredients
  • 1/2 stick organic butter
  • 1 teaspoon rum extract (or 2 tablespoons dark rum)
  • 1/2 teaspoon banana extract
  • pinch salt, nutmeg and cinnamon
  • 8 cups sprouted popped corn, prepared
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Instructions
  1. Melt ½ stick organic butter with 2 tablespoons each organic brown sugar and granulated sugar, 1 teaspoon rum extract (substitute 2 tablespoon dark rum for an adult version), ½ teaspoon banana extract and a pinch each of salt, nutmeg and cinnamon. Toss with 8 cups of sprouted popped popcorn. Spread on a baking sheet and let cool completely.
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Sprouted Quinoa Tabbouleh with Feta

Sprouted Quinoa Tabbouleh with Feta
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Sprouted Quinoa Tabbouleh with Feta
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Ingredients
  • 1 cup Organic Sprouted Quinoa
  • sea salt and black pepper
  • 1/4 cup freshly squeezed organic lemon juice (2 large lemons)
  • 1/4 cup good olive oil
  • 1 cup organic scallions, thinly sliced (white & green parts)
  • 1 cup fresh organic mint leaves, chopped
  • 1 cup fresh organic flat-leaf parsley, chopped
  • 1 organic English cucumber, unpeeled, seeded and diced
  • 2 cups organic cherry tomatoes, halved
  • 2 cups crumbled feta (8 oz.)
Servings:
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Instructions
  1. Pour 2 cups of filtered water into a medium saucepan and bring to a boil. Add the quinoa and 1 teaspoon sea salt. Lower heat to simmer, cover and cook for 15 minutes until the grains are tender. Drain well and place in a bowl. Immediately add the lemon juice, olive oil, and 1 teaspoon of sea salt.
  2. In a large bowl combine the scallions, mint, parsley, cucumber, tomatoes, and ½-1 teaspoon black pepper. Add the quinoa and mix well.
  3. Fold in feta and taste for seasonings. Serve at room temperature or refrigerate and serve cold.
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Sprouted Hummus

Congratulations to to our April 2019 Instagram Recipe Winner, Victoria Rose @heartywellness with our Sprouted Hummus!

Sprouted Hummus
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Sprouted Hummus
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Ingredients
  • 2 cups To Your Health organic sprouted garbanzo beans
  • 1/2 teaspoon baking soda
  • 1/2 lemon (juice only)
  • 4 cloves raw garlic (add more or less for personal preference)
  • 1/2 teaspoon Himalayan Pink Salt (add more or less for personal preference)
  • 1/2 cup Obour tahini (other brands are also acceptable)
  • 1 cup cold water (more or less if needed)
  • 1 teaspoon cumin (add additional for topping)
  • 1 tablespoon quality extra-virgin olive oil
  • 2 sprigs chopped parsley
Servings:
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Instructions
  1. Soak garbanzo beans in filtered water overnight, lightly cover and store in the fridge.
  2. Drain garbanzo beans and rinse.
  3. Place garbanzo beans and baking soda in a small pot, bring the water to a boil on stovetop.
  4. Monitor the boiling process to avoid the water from boiling over. Lower the heat if necessary and stir occasionally.
  5. Cook for about an hour, garbanzo beans should be thoroughly cooked with skins coming off and having a soft texture.
  6. Drain the garbanzo beans with a strainer and give them a good rinse.
  7. Place garbanzo beans, lemon juice, garlic, salt, tahini, and cumin into a food processor and blend until smooth – pulse if needed to make sure the ingredients are well incorporated, pause and scrape the sides of the container too if necessary.
  8. Once the mixture is well blended gradually add cold water, pausing to check consistency – add more water until you achieve desired texture.
  9. Taste the hummus and adjust seasoning if needed.
  10. Plate the hummus and top with more olive oil, cumin, and parsley.
  11. Can be stored in fridge for about 1 week. Serve with crackers, fresh vegetables, or pita bread.
Recipe Notes

Garnish additions per preference: roasted garlic, seasonings, pine nuts, etc

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Spicy Tomatillo Quinoa

Spicy Tomatillo Quinoa
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Spicy Tomatillo Quinoa
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Ingredients
  • 6 medium organic tomatillos, husked, rinsed, and divided
  • 1 cup organic chicken or vegetable broth
  • 3/4 cup coarsely chopped organic cilantro, divided
  • 1/2 cup coarsely chopped organic onion
  • 1 medium organic jalapeño, halved and seeded (optional)
  • 1 clove organic garlic
  • 1 cup sprouted organic quinoa
  • 1/2 teaspoon sugar (or sweetener of choice)
  • 1/2 teaspoon sea salt
  • 1 cup organic corn kernels, fresh or frozen (thawed)
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Instructions
  1. Cut 4 tomatillos in half and puree in blender or food processor with ¾ cup broth, ½ cup cilantro, onion, jalapeno, and garlic until mostly smooth. Add enough of the remaining broth to equal 2 cups total.
  2. Combine the tomatillo mixture, quinoa, sugar and salt in a large saucepan. Bring to a boil. Reduce heat, cover and simmer until the liquid is absorbed, 15-20 minutes. Let stand, covered, for 10 minutes.
  3. Chop the remaining 2 tomatillos. Stir into the quinoa along with corn and the remaining ¼ cup cilantro.
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Springtime Pilaf with Salmon and Asparagus

Springtime Pilaf with Salmon and Asparagus
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Springtime Pilaf with Salmon and Asparagus
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Ingredients
  • 4 cups filtered water
  • 4 6-oz. wild salmon fillets (about 1 inch thick)
  • 2 tablespoons organic or raw butter
  • 2 cups diagonally cut organic asparagus (1 inch pieces)
  • 3 cups Hot cooked sprouted brown rice
  • 1 cup sprouted or frozen organic green peas, thawed
  • 1/2 cup organic vegetable broth
  • 2 tablespoons fresh flat-leaf organic parsley, chopped
  • 2 tablespoons fresh organic lemon juice
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon Freshly ground black pepper
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Instructions
  1. Bring water to a boil in a large skillet. Add salmon fillets, skin side up. Return to a boil. Reduce heat, cover, and simmer 10 minutes or until fish flakes easily with a fork. Remove fish with a slotted spoon and dispose of water. Cool fish slightly. Remove and discard skin. Break fish into large pieces.
  2. Return pan to medium-high heat. Melt butter. Add asparagus and cook 6 minutes or until tender, stirring occasionally. Stir in rice, peas, and broth. Cook 1 minute to heat through. Add salmon, parsley, and remaining ingredients. Stir well to combine. Cook 2 minutes. Serve with lemon wedges.
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Roasted Pumpkin and Sweet Potato Pilau

Roasted Pumpkin and Sweet Potato Pilau
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Roasted Pumpkin and Sweet Potato Pilau
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Ingredients
  • 2 cups peeled organic pumpkin, cubed (about 12 ounces)
  • 1 1/2 cups peeled organic sweet potato, cubed (about 1 medium)
  • 2 tablespoons olive oil
  • 1 cup organic sweet onion, diced
  • 1/3 cup organic celery, diced
  • 2 teaspoons organic garlic, minced
  • 4 cups organic chicken stock or bone broth
  • 1 cup sprouted organic brown rice
  • 2 teaspoons fresh sage, chopped
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon sea salt
  • 1 bay leaf
Servings:
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Instructions
  1. Preheat oven to 400 degrees F.
  2. Arrange pumpkin and sweet potato in an even layer on a parchment-lined sheet pan. Bake for 35 minutes or until tender and just until vegetables begin to brown, stirring once. Remove from oven and set aside.
  3. Heat oil in a large saucepan over medium-high heat. Add onion, celery, and garlic to pan. Saute about 3 minutes or until onion is tender. Add broth and remaining ingredients to onion mixture, stirring to combine. Bring to a boil.
  4. Cover, reduce heat, and simmer 50 minutes or until rice is done and liquid is mostly absorbed. Remove from heat and discard bay leaf.
  5. Add pumpkin mixture and stir gently to combine. Serve warm.
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Sprouted Quinoa with Butternut Squash and Red Bell Pepper

Sprouted Quinoa with Butternut Squash and Red Bell Pepper
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Sprouted Quinoa with Butternut Squash and Red Bell Pepper
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Ingredients
  • 2 tablespoons olive oil
  • 1 cup peeled organic butternut squash, coarsely chopped
  • 2/3 cup organic red bell pepper, chopped
  • 1/2 cup sweet organic onion, finely diced
  • 1 1/2 teaspoons seeded organic jalapeño pepper, finely diced
  • 1 organic garlic clove, minced
  • 1 1/3 cups organic chicken stock or bone broth
  • 1 cup sprouted organic quinoa, uncooked
  • 1/2 teaspoon sea salt
  • 2 tablespoons organic green onion, thinly sliced
Servings:
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Instructions
  1. Heat oil in a large saucepan over medium-high heat. Add squash and next 4 ingredients. Saute about 5 minutes.
  2. Stir in broth, quinoa, and salt. Bring to a boil.
  3. Cover, reduce heat, and simmer 20 minutes or until the liquid is absorbed.
  4. Sprinkle the quinoa mixture with thinly sliced green onions and serve warm.
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Mushroom, Roasted Red Pepper, and Goat Cheese Bread Pudding

Mushroom, Roasted Red Pepper, and Goat Cheese Bread Pudding
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Mushroom, Roasted Red Pepper, and Goat Cheese Bread Pudding
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Ingredients
  • 1/4 cup chopped fresh parsley (2 tablespoons dried)
  • 1 teaspoon chopped fresh thyme (1/2 teaspoon dried)
  • 1 teaspoon chopped fresh rosemary (1/2 teaspoon dried)
  • 2 organic garlic cloves, minced
  • 2 tablespoons good olive oil
  • 2 tablespoons organic butter
  • 3 cups sliced cremini mushrooms (6 ounces)
  • 3 cups sliced button mushrooms (6 ounces)
  • 2 cups sliced shiitake mushroom caps (4 ounces)
  • 1 cup organic leek, thinly sliced
  • 1/2 teaspoon sea salt, divided
  • 1/4 teaspoons black pepper, divided
  • 12 ounces organic roasted red bell peppers, drained and chopped
  • 1 1/2 cups organic whole milk
  • 5 large organic or pastured eggs
  • 1 1/2 cups crumbled goat cheese, divided
  • 8 ounces 1 inch cubed day-old sprouted Sourdough bread
  • butter for greasing casserole
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Instructions
  1. Preheat oven to 350 degrees. Combine parsley, thyme, rosemary, and garlic in a small bowl. Set aside.
  2. Heat oil and butter in a large skillet over medium to medium-high heat. Add mushrooms, leek, ¼ teaspoon salt, and 1/8 teaspoon black pepper. Saute 10 minutes or until liquid evaporates and mushrooms are lightly browned. Add half of herb mixture and cook 1 minute, stirring constantly. Stir in bell peppers. Remove from heat and cool slightly.
  3. Combine remaining salt, pepper, herb mixture, milk, eggs and ¾ cup cheese in a large bowl, blending well with a whisk. Stir in mushroom mixture. Add bread and stir to combine well. Let stand 10 minutes.
  4. Spoon into a well-buttered 2-quart glass or ceramic buttered casserole. Sprinkle with remaining cheese. Bake for 45 minutes or until pudding is set and lightly browned.
Recipe Notes

Try our delicious sprouted No-Knead Sourdough Bread recipe here.

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Butternut Squash and Parmesan Bread Pudding

Butternut Squash and Parmesan Bread Pudding
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Butternut Squash and Parmesan Bread Pudding
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Ingredients
  • 3 cups 1/2 inch cubed peeled organic butternut squash
  • Butter to grease casserole
  • 1/2 teaspoon sea salt, divided
  • 2 tablespoons good olive oil
  • 1 cup chopped organic onion
  • 1 clove minced organic garlic
  • 2 cups organic whole milk
  • 1 cup grated Parmigiano-Reggiano cheese, divided
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon ground nutmeg
  • 5 large organic or pastured egg
  • 8 ounces 1 inch cubed day-old sprouted Sourdough bread
Servings:
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Instructions
  1. Preheat oven to 400 degrees.
  2. Arrange squash in a single layer on a buttered jelly-roll pan. Sprinkle with ¼ teaspoon salt. Bake for 12 minutes or until tender. Remove from oven. Reduce oven temperature to 350 degrees.
  3. Heat oil in a medium skillet over medium-high heat. Add onion and saute about 5 minutes or until tender. Add garlic and saute 1 minute. Remove from heat. Cool slightly.
  4. Combine remaining ¼ teaspoon salt, milk, ½ cup cheese, pepper, nutmeg, and eggs in a large bowl. Whisk to blend well. Stir in squash and onion mixture. Add bread and stir to combine. Let stand 10 minutes.
  5. Spoon mixture into a buttered 2-quart glass or ceramic baking dish. Sprinkle with remaining ½ cup cheese. Bake at 350 degrees for 45 minutes or until pudding is set and lightly browned.
Recipe Notes

Try our delicious sprouted No-Knead Sourdough Bread recipe here.

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Sprouted Veggie Bowl

Congratulations to @myfiggincrazykitchen and her Sprouted Veggie Bowl! Healthy Flour's Recipe Contest August winner.
Sprouted Veggie Bowl
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Sprouted Veggie Bowl
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Ingredients
  • 1/2 cup sprouted quinoa
  • 1/2 cup sprouted lentils
  • 1/2 cup eggplant
  • 1/2 cup organic broccoli florets
  • 1/2 cup swiss chard
  • 1 large organic onion, chopped
  • 1/2 organic avocado, cubed
  • 1/2 cup super sweet sun gold tomatoes
  • 1 tablespoon miso
  • 1 tablespoon aminos
  • 1 tablespoons maple syrup
  • 1 tablespoon sesame oil
  • 2 tablespoon rice wine vinegar
  • 1/2 teaspoon fish sauce
  • 1 1/5 tablespoon sunflower butter
Servings:
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Instructions
  1. Cook sprouted quinoa and sprouted lentils according to package directions.
  2. Chop and roast veggies at 400 for about 30 minutes. Then steam Swiss chard.
  3. Fry the egg according to preference, dice avocado, and cut tomatoes in half.
  4. Put quinoa and lentils in a bowl. Top with veggies, Swiss chard, egg, avocado, and tomatoes.
  5. Whisk remaining ingredients together and thin with water to your desired consistency. Drizzle over quinoa, lentils, and veggies. Enjoy!
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Overnight Sprouted Rolled Oats

Overnight Sprouted Rolled Oats
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Overnight Sprouted Rolled Oats
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Ingredients
  • 1 1/2 cups sprouted rolled oats
  • 1/2 cup yogurt
  • 1 tbsp honey
  • 1 orange and lemon zest
  • 1/2 cup mix of blueberries, raspberries and strawberries (feel free to substitute your favorite fruit- apples, peaches, etc)
  • 1 tbsp almonds
  • 1 tbsp pecans
  • dash of cinnamon for garnish
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Instructions
  1. Soak rolled sprouted oats overnight in milk.
  2. Add yogurt, honey, zest, fruit, and nuts. Garnish with cinnamon.
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