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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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Sprouted Quinoa with Garbanzo Beans and Tomatoes

Sprouted Quinoa with Garbanzo Beans and Tomatoes
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Sprouted Quinoa with Garbanzo Beans and Tomatoes
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Ingredients
  • 1 cup Organic Sprouted Quinoa
  • 1/8 teaspoon salt
  • 1 3/4 cups filtered water
  • 1 cup cooked organic sprouted garbanzo beans (or canned, rinsed)
  • 1 organic tomato, chopped
  • 1 organic clove garlic, minced
  • 3 tablespoons organic lime juice
  • 2 tablespoons organic olive oil
  • 1/2 teaspoon ground cumin
  • salt and pepper to taste
  • 1 tablespoon Chopped Fresh Organic Parsley
Servings:
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Instructions
  1. Bring the sprouted quinoa, salt, and water to a boil in a saucepan (no need to rinse sprouted quinoa). Reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20-25 minutes.
  2. Stir in the garbanzo beans, tomatoes, garlic, lime juice, and olive oil. Season with cumin, additional salt (optional), and pepper. Sprinkle with chopped fresh parsley to serve.
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Jose’s Black Beans and Rice

Jose's Black Beans and Rice

Jose's Black Beans and Rice
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Jose's Black Beans and Rice
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Ingredients
Black Beans:
  • 1 pound sprouted black beans
  • 6 thick bacon slices, diced
  • 1 large yellow onion, chopped
  • 3 garlic cloves, chopped
  • 1 red bell pepper, chopped
  • 2 quarts chicken stock
  • 2 bay leaves
  • 1 teaspoon sea salt
  • 1/2 teaspoon ground cumin
Fried Plantain and Mojo
  • lard
  • 1 plantain, cut into ½" cubes
  • 2 garlic cloves, minced
  • 1 tablespoon chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 tablespoon fresh orange juice
  • 1/2 cup olive oil
Sofrito
  • 7 garlic cloves
  • 2 shallots, coarsely chopped
  • 1 green bell pepper, coarsely chopped
  • 1 cup fresh cilantro, chopped
  • 1 tablespoon olive oil
  • 1 tablespoon smoked paprika
  • 2 tablespoons tomato sauce
  • 2 tablespoons roasted red bell peppers, chopped
  • 1 tablespoon tomato paste
  • Hot cooked sprouted brown rice
Servings:
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Instructions
  1. Prepare Beans: Place beans in a large Dutch oven; add filtered water to depth of 2 inches above beans. Bring to a boil.
  2. Boil 1 minute; cover, remove from heat, and let stand 1 hour. Drain.
  3. Cook bacon in Dutch oven over medium heat, stirring often, 8–10 minutes or until crisp.
  4. Remove bacon and drain on paper towels; reserve drippings in Dutch oven.
  5. Add onion, 3 garlic cloves, and red bell pepper to hot drippings; cook, stirring often, 10 minutes or until tender.
  6. Add stock, next 3 ingredients, and beans; bring to a boil over medium-high heat.
  7. Reduce heat to medium-low. Simmer, stirring occasionally, 2 hours or until beans are tender.
  8. Meanwhile, prepare Plantain: Melt lard to depth of 1 inch in a 10" cast–iron skillet; heat to 340 degrees.
  9. Fry plantain 2–3 minutes or until golden.
  10. Drain on paper towels.
  11. Prepare Mojo: Stir together 2 garlic cloves and next 3 ingredients.
  12. Heat ½ cup olive oil in a small skillet over medium heat 2 3 minutes; whisk into juice mixture. Add salt and pepper to taste.
  13. Prepare Sofrito: Pulse 7 garlic cloves and next 3 ingredients in a food processor until finely chopped.
  14. Saute garlic mixture in 1 tablespoon hot olive oil (or coconut oil) in a medium saucepan over medium–high heat 5–7 minutes.
  15. Add paprika and next 3 ingredients; sauté 1 minute.
  16. Spoon desired amount hot cooked sprouted brown rice onto individual serving plates. Top each with 1 cup black bean mixture and 1 tablespoon Sofrito.
  17. Drizzle each with a tablespoon Mojo. Sprinkle with bacon and plantain cubes.
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Quinoa: An Ancient Food Back in Fashion

Quinoa An Ancient Food Back in Fashion

Quinoa: An Ancient Food Back in Fashion
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Quinoa: An Ancient Food Back in Fashion
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Ingredients
  • 1 tablespoon olive oil
  • 1 organic onion, chopped
  • 1 organic clove garlic, minced
  • 3/4 cup sprouted quinoa
  • 1 1/2 teaspoons curry powder
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground cinnamon
  • 1 1/2 cups homemade or organic chicken stock
  • 1 14 oz. can organic garbanzo beans, drained and rinsed
  • 1/2 cup toasted pine nuts
  • 1/2 cup raisins, soaked in hot water and drained (optional)
Servings:
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Instructions
  1. Stir together the olive oil, onion, and garlic in a saucepan over medium heat until the onion has softened and turned translucent, about 5 minutes.
  2. Stir in the quinoa, curry powder, salt, pepper, cumin, cinnamon, and chicken stock.
  3. Bring to a boil, then reduce heat to medium-low, cover, and simmer 20 minutes until the quinoa is tender.
  4. Once the quinoa has finished cooking, stir in the drained garbanzo beans, toasted pine nuts, and raisins.
  5. Serve warm or cold.
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Lentil Soup

Lentil Soup
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Lentil Soup
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Ingredients
  • 2 tablespoons lard or coconut oil
  • 1 cup finely chopped organic onion
  • 1 cup finely chopped organic carrot
  • 1 cup finely chopped organic celery
  • 2 teaspoons sea salt
  • 1 pound sprouted lentils
  • 1 cup chopped organic tomatoes (or 1 15oz. can organic diced tomatoes)
  • 2 quarts homemade or organic chicken stock
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • Pinch of ground cloves (optional)
  • 1/4 cup chopped fresh parsley
Servings:
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Instructions
  1. Place lard or oil in a large Dutch oven and set over medium heat.
  2. Add the onion, carrot, celery, and salt.
  3. Stir until onions are translucent, about 5–7 minutes.
  4. Add lentils and rest of ingredients.
  5. Stir to blend.
  6. Bring soup to a boil.
  7. Reduce heat to low, cover, and simmer until lentils are tender, about 30–40 minutes.
  8. Serve chunky or puree with a stick blender.
  9. Garnish with chopped scallions and a dollop of fresh sour cream.
Recipe Notes

It’s that wonderful time of year when soups and stews are a welcome fare to warm us and fill us with contentment on a cold day. Here’s a simple and delicious recipe that’s great by itself or served with sausages and cheese on crusty sprouted sourdough bread or hearty sprouted crackers.

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Black Beans

Black Beans
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Black Beans
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Ingredients
  • 6 qts soaked beans
  • 1 red onion small dice
  • 2 large carrots small dice
  • 3 stalks celery small dice
  • 4-5 jalepenos seeded, small dice
  • 3 tbsp ground cumin
  • 3 tbsp ground corriander
BOQUET GARNI- ALL TIED TOGETHER WITH BUTCHER TWINE
  • 5 sprigs oregano
  • 8 sprigs parsley
  • 5 sprigs thyme
  • 2 bay leaves
Servings:
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Instructions
  1. Sweat down the onions, carrots, celery and jalepenos til soft
  2. add drained black beans
  3. fill pot with enough water to cover beans over 1-2 inches
  4. add cumin and corriander with 2T salt and 2T black pepper
  5. stir pot to distribute all ingredients
  6. tie bouquet garni to pot handle and insert into beans
  7. cook on simmer for 3-4 hours til beans are al-dente (firm to the bite but soft enough to chew)
  8. remove boquet garni
  9. salt and pepper to taste
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