How to Germinate & Sprout Nuts, Beans & Seeds

From The RAW 50 by Carol Alt

One of the reason raw foodists eat so many seeds, beans, and nuts is because they are not only versatile, but also veritable troves of nutrition. Valuable as they may be, Mother Nature has seen to it that they are tightly locked. Fortunately for us, releasing their enzyme inhibitors and freeing their nutrients is simply a matter of immersing them in water, which can be done by germinating or sprouting. Seeds and beans can be germinated, and given more time they can be sprouted. Nuts germinate, but most will not sprout.

Most raw foodists take germinating for granted - It is something they do routinely, and it is essentially a once and your done deal: you soak, walk away, then come back and after rinsing, you can now use what you soaked and what has germinating in your absence. Sprouting takes a little more time, but is still a fairly simple process.

Unless they state otherwise, the recipes in this book assume that you are germinating all seeds, beans, and nuts

Remeber to use only dried, raw, and preferably organic seeds, and nuts. Roasted, canned, jarred, or otherwise processed products (which, by definition, are cooked) will not germinate.

Germinating, Step by Step

To begin the germination process, rinse the beans, nuts, or seeds; place them in a glass bowl or jar with under an inch of purified water; and soak them at room temperature for the amount of time indicated (see separate post for germinating & sprouting times). Cover the glass jar or bowl with cheesecloth or a stocking to keep the bugs out.

After they have soaked for the appropriate amount of time, rinse and drain the germinated beans, nuts, or seeds with purified water a couple of times. They are now ready to eat or use in any recipe. They can also be dehydrated after germination for use in foods such as granola.

The one, two, three of sprouting

To turn germinated seeds or beans into sprouts

1. Put the germinated beans or seeds, such as chickpeas or almonds, in a sprouting container or bowl, making sure that they are well drained and well ventilated. Again, cover the container's open end with a fine mesh stocking or cheesecloth.
2. Set the sprouting container on your counter and allow the beans or seeds to sprout for the required time (see separate post for germinating & sprouting times).
3. Rinse the sprouted nuts or seeds with purified water a couple of times for good measure, and drain well.

You can either eat your sprouts right away or store them for up to 5 or 6 days - after that point they are likely to become bitter. Always store sprouts in an airtight (not vacuum-sealed) container in your refrigerator.

RAW Lemon Cookies

I used less lemon than it called for and was glad I did. The cashews, agave and coconut are a great base for any flavor so if you try this I would encouraging experimentation. I hope it wasnt a mistake to bring these to our meeting last week; I think I just had to prove to myself that RAW could be fun as well as healthy :)


Makes 12 small tart, chewy lemon macaroons type cookies
.
Ingredients

* 1 cup cashews, soaked for 4 hours
* zest of 1 lemon
* ½ cup fresh lemon juice, (approximately 2 lemons)
* 1 cup dry shredded unsweetened coconut
* ¼ cup agave

Preparation

1. Process cashews in food processor until they are pasty in consistency.
2. Mix in all other ingredients.
3. Place 1 tablespoon cookie dollops on a dehydrator sheet.
4. Dehydrate for approximately 12 hours at 105°F (could also dehydrate at 115°F for 8-10 hours with similar result).
5. Enjoy!

Sweetener Substitutions

This list gives amounts for replacing dry granulated sugar in any recipe....

Agave nectar: replace 1 cup sugar with 1/2 cup agave nectar and reduce liquids by 1/4 cup

Brown Rice Syrup: replace 1 cup sugar with 1 to 1 1/4 cups brown rice syrup and reduce liquids by 1/4 cup

Honey: replace 1 cup sugar with 1/2 cup honey and reduce liquids by 1/4 cup

Maple Syrup: replace 1 cup sugar with 1/2 cup maple syrup and reduce liquids by 1/4 cup

Molasses: replace 1 cup sugar with 1/2 cup molasses - no need to reduce liquids

Stevia: replace 1 cup suagr with 1 teaspoon dry stevia - no need to reduce liquids

Notes from Vegetarian Journal Sept/Oct 1999

Grains are the seed bearing fruits of grasses. An inedible husk, also called chaff, is the outermost layer of the grain. When this is removed the resulting product is sometimes labeled "groats" or "berries".

"Steel cut" or "cracked" grains have been cut into smaller bits so they cook faster.

Grain flakes or rolled grains are sliced and then flattened between rollers.

Grain meal has been ground to a gritty consistency

Bolted meal has been sifted to remove bran but not the germ

De germinated meal has had both bran and germ removed.

Grits have been steamed and soaked, have had both hulls and germs removed and have been cut using rollers

All grains are low in fat and contain no cholesterol - Low in sodium (unless salt is added)

Whole grain protects against cancer, cardiovascular disease, diabetes and obesity.

Notes from Amazing Grains by Jeanne Saltzman

Botanically, "grain" covers around 8000 species of grasses - although we do not eat all of them.

In most cookbooks the term "grain" does not refer exclusively to the grass family - Quinoa, amaranth, wild rice & buckwheat are sometimes called "pseudocereals". They act like grain but are from a different botanical families.

Grain has always had a reputation of being a spiritual food

Grains - whole grains are living foods

Whole grains are valued for carbohydrate, protein, vitamins, minerals, natural fat and fiber - when these are all eaten together they work in balance. ( A refined grain does not have all the nutrients to assist the starch to nurture the body)

Variety
Variety is key to good health - if we vary our diet with many different grains instead of always relying on corn and wheat we are much less apt to develop sensitivity or allergy to the corn and wheat.

Cooking Methods
Preliminary treatments such as dry raosting, sauteing and soaking affect flavor and texture of the grain.

Long Grains
Long grains come out dry, light and fluffy. Short grains are sticky, heavy and chewy if you stick to the most common method of cooking grain (steeping) can change texture in preliminary treatments (dry roasting, sauteing and soaking) The most influential factor in controlling texture with grain is temperature

1. Combining cold liquid with raw grain can result in heavy, sticky & chewy texture
2. Hot liquid with hot grain creates a light, fluffy and individual temperature
3. Hot liquid with cold grain or cold liquid with hot grains makes a somewhat chewy yet individual (not sticky) texture

Cook beans and grains separately to insure beans are well cooked.

5 flavors can be detected by our taste buds; bitter, sweet, sour, salty & pungent. To fix an overpowering flavor in a sauce for a grain......
too bitter - add a sweet or salty flavor
too sour - add a salty sweet or pungent flavor
too salty - add a bitter or sweet flavor
too pungent - add a salty, bitter or sweet ingredient

Do not use vinegar or lemon on greens until just before serving (they will turn a bright green veggie to a drab yellow-brown) So, if your grain has an acidic dressing on it add your greens to it at the last minute.

Notes from Whole Grains Everyday Everyway by Lorna Sass

What is a whole grain?
A kernel of whole grain is comprised of 3 edible parts, the bran, the germ & the endosperm. Some grains have a 4th part, the hull or husk which is an inedible protective covering.

Read the label
Just because the label says "7 grain" or "9 grain" the bread may include flour from those grains but it may not include any of the bran or germ from whole grains.

Whole grains are living foods
heat, light and air are the enemies. Grains can become rancid if not stored properly. Refrigerate whole grains in tightly sealed containers (or freeze them)

When cooking whole grains be flexible
If the grain is still not soft enough but has absorbed all the liquid you may need to add more liquid. Or, maybe the grain is soft enough and you have to drain a bit of the excess liquid. Because of the variation it is usually easier to cook the grain then prepare the recipe. The grain will take the seasoning better at this point.

Whole Grain Flours
Whole grain flours contain particles of the fiber and mineral rich bran and the vitamin and oil rich germ. They require special care because the oil is prone to rancidity. Opt for stone ground when it is available. Stone grinding creates minimal heat so it preserves more of the nutritional value of the germ; especially heat sensitive vitamin E. Vitamin E acts as an antioxident keeping the flour fresh longer. Refrigerate your whole grain flour.

Whole Wheat Pastry Flour
WW pastry flour is lighter than whole wheat flour because it contains less protein and therfore less gluten. Try whole grain spelt flour in quick breads because it reacts very much like all purpose flour. It makes a good base for moist cakes and delicate cookies.

Use spelt flour in your favorite recipe

1. equal exchange spelt for all purpose
   
2. increase baking powder by 1/4 - 1/2 teaspoon per cup of flour
3. Include 1/4 teaspoon or so baking soda plus an acid such as buttermilk to create additional leavening action
4. Increase the liquid by 1 tablespoon per cup of flour
   

Kale Chips

1 bunch of black kale (the narrow curly or wrinkly leaves work best)
1/2 tbsp coconut oil (depending on the size of the Kale bunch)

A garnish. I like salty, cheesy, garlicky flavors. I currently use Parma! Vegan parmesan: available in 2 flavors, plain or chipolte cayenne in the refrigerated section at the Food Co-Op. The 2nd is mildly spicy in my opinion. Garlic gold nuggets is also available in the spice section at the Food Co-Op.

You can also use fresh, grated parmesan or romano cheese which was part of the original recipe I learned.

Directions

Set oven at lowest temperature (my warm setting is 180 degrees and works well or perhaps use dehydrator, I haven't tried that)

Place coconut oil in a measuring cup and place in a warm oven until it is liquid. (It should be ready by the time you have the kale cleaned and cut)

Wash, dry and slice kale into bite sized strips. Cut out any heavy stems (bottom half)

Place cut kale in a salad bowl. Drizzle with coconut oil and toss thoroughly so that all leaves, including most of the back are lightly glistening with the oil.

Add your garnish and toss some more. Then lay out on a cookie sheet. I add more garnish on top at this point.

Place in warmed oven. It is usually ready in an hour or so. Check from time to time to see if it is crisp. It works best to have a single layer of kale, otherwise the top dries before the rest and may get overdone. Store at room temperature. I generally leave top open (as it is gone within a day or two)

Joyce's Whole Wheat Bread Recipe

1 Tablespoon yeast
1/2 cup water
1 teaspoon sugar

Combine: 2 1/2 hot water & 3 cups whole wheat flour

Add: 1 Tablespoon salt, 1/3 cup oil & honey - mix well

add: 1 cup flour to mixture
add: yeast mix & 2-3 cups more flour

Stir 10 minutes

oil counter and divide into 2 loaves

cover and let rise 35 minutes

Bake 350 for 40 minutes

Black Bean & Sweet Potato Burritos

A Recipe provided to us by Flo....

2 teaspoons canola oil
1 cup chopped onion
2 garlic cloves, minced
4 teaspoons ground cumin
1/2 teaspoon dried oregano
3/4 cup vegetable broth or reduced-sodium chicken broth
1 medium sweet potato, peeled and diced (3 cups)
1 can (14 1/2 ounce) mild green chile seasoned diced tomatoes
1 can (15 1/2 ounce) black bean, drained and rinsed
3/4 cup frozen corn
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1/8 teaspoon freshly ground pepper
8 - 8 inch whole wheat tortillas or wraps
1 cup shredded pepper jack or Monterey Jack cheese
1/2 cup reduced-fat sour cream

1. Preheat the oven 325 F
2. Heat the oil in a large nonstick skillet over medium heat. Add the onion & cook, stirring often, until softened, 2 to 3 minutes. Add the garlic, cumin and oregano. Cook, stirring, until fragrant, 10 to 20 seconds. Add the broth and sweet potato. Bring to a simmer. Cover and cook for 5 minutes. Add the tomatoes, beans and corn. Return to a simmer. Cover and cook until the sweet potato is tender, 5 to 10 minutes longer. Mash about 1/4 of the vegetable mixture with a potato masher. Stir the mashed and unmashed portions together. Stir in the lime juice, cilantro, and pepper.
3. Meanwhile, enclose the wraps in aluminum foil and heat in oven for 10 to 15 minutes.
4. To serve, spoon about 2/3 cup of the sweet potato filling down center of each tortilla. Sprinkle with about 2 tablespoons cheese. Fold in edges of wrap, then fold 1side over filling and wrap up the burrito. Serve with sour cream for dipping. One serving is 1 wrap, 2/3 cup filling, 2 tablespoons shredded cheese, and 1 tablespoon sour cream.

Per serving: 262 calories, 14 g protein, 35 g carb, 15 g fiber, 10 g total fat, 4 g saturated fat, 21 g cholesterol, 784 mg sodium

Tip: To heat individual wraps or flour tortillas in the microwave, place 1 wrap between 2 paper towels and microwave on high for 10 to 12 seconds.