Raw Sprouted Buckwheat Granola

My cats are peculiar creatures.  One minute they will be trying to kill each other and the next minute they will be grooming one another and snuggling.  One of them is never more than two feet away from a human presence while the other one is never more than two feet away from his food bowl. One of them loves laying in the middle of the living room and being an inconvenience to anyone trying to walk.  The other one?  Oh, he's probably hiding in the towel drawer in the kitchen while on his mission to cover ever single one of my clean towels with cat hair.  Mission accomplished, kitty.

One of my cats is also a plastic bag licker. Do you know what I am talking about?  He is absolutely obsessed with licking plastic bags.  It has given me even more motivation to make sure that we cut down on our plastic bag usage.

Last week his licking became a new phenomenon.  I brought home some DVDs from the library and he pushed through the stack and licked every single one.  After observing this, my other cat decided to do the same thing.  And now, anytime a DVD enters the house, both of my cats will have a licking war over it.  If you have recently checked out DaVinci Code, Charlie's Angels, or Modern Family from the Seattle Public Library, you have probably touched my cats' saliva.  I am so, so sorry.

Earlier this week I pulled out my dehydrator from the cupboard that it's been sitting in since we moved into our apartment almost two years ago. Luckily my cats didn't lick it.  But they sure did hate the sound of it.  Well, until they realized that the top was warm and would be the perfect place to take a nap.  Take note: you don't need two crazy cats, plastic bags, or DVDs to make this granola, but you will need a dehydrator.

We'll start with soaking our buckwheat in water overnight to prepare it for sprouting.

(And yes, you can bet that my cat licked the outside of this plastic bag.)



Buckwheat, contrary to its name, is gluten-free and does not contain any wheat.  Buckwheat stabilizes blood sugar, strengthens the kidneys, is rich in vitamin E and B vitamins, and is very filling.  Buckwheat that has been roasted is known as kasha and will have a deep amber color.  Since this buckwheat will be sprouted, make sure you use raw buckwheat and not kasha.



After soaking the buckwheat overnight, drain the water and rinse it thoroughly.  Buckwheat gets slimy as it sits so rinse it until it is no longer slimy. Let it drain well and then let it sit out at room temperature to sprout for 2 days, rinsing it every 4 - 8 hours or so.  At the end of two days, your buckwheat will have little tails and will be ready for the dehydrator.

(Note: some readers have asked about the dehydrator I use. I have a 9-tray Excalibur dehydrator that I bought three years ago and absolutely love. It's the perfect size for making large batches of this cereal at once.)

It will need about 6 - 8 hours at 115 degrees F to dehydrate and then will be crispy and crunchy.  Then mix with your other ingredients like nuts, seeds, dried fruit, and/or fresh fruit.  And serve with your favorite milk!

Raw Sprouted Buckwheat Granola
Yield: 6 cups

2 cups raw buckwheat (not kasha)
Water for soaking and rinsing
1 cup chopped nuts or seeds (pumpkin seds, almonds, walnuts, pecans, etc)
3/4 cup dried fruit (goji berries, raisins, unsweetened cherries, etc)


Soak the buckwheat overnight, drain the water and rinse it thoroughly.  (Buckwheat gets slimy as it sits so rinse it until it is no longer slimy.) Let it drain well and then let it sit out at room temperature to sprout for 2 days, rinsing it (and draining well) every 4 - 8 hours or so.  At the end of two days, your buckwheat will have little tails and will be ready for the dehydrator.

Lay buckwheat flat in a single layer on a dehydrator tray with a Teflex/ParraFlex sheet on top.  Dehydrate buckwheat in dehydrator at 115 degrees F for about 6 - 8 hours, until crispy. 

Once dried, mix buckwheat with your other ingredients like nuts, seeds, and dried fruit.  Enjoy with your favorite nut milk. 

Sprouted Lentils

There is something about early spring that makes me want to sprout things.  Last year around this time I became obsessed with sprouting mung beans and now I'm crazy-obsessed with sprouting lentils.  Lentils are great sources of vitamins, protein, and fiber.  I love eating cooked lentils, but sprouted lentils are delicious, fresh bites of goodness when tossed in with salads or lightly cooked in stir fries.  

Sprouting lentils is also really helpful for people that have digestive issues or have difficulty digesting legumes. Sprouting causes some of the starches to be converted to simple sugars, making it easier on your digestive system.  Delicious, healthful, and easier on your digestive system?  Sounds like a win-win to me!

Sprouting legumes at home is incredibly easy and once you learn to do it, you'll never again pay high prices for sprouts at the grocery store. My method below describes sprouting them in a jar with a cheesecloth cover (to help drain them), but they can also be sprouted in a colander.  Once you have soaked your lentils, simply put them in the colander to drain and keep a clean plate over the top so that nothing gets into them.  Then you simply have to take care of rinsing the lentils and then waiting for your sprouts.  Having patience is the hardest part; I promise.  Now let's get to it!

DIY Sprouted Lentils

Supplies:

about 1/2 - 1 cup organic, dried grey green lentils

Large glass wide-mouthed jar

Cheesecloth (or another light cloth) to cover the jar

Rubber band

Water for rinsing

Instructions:

You'll want to start by choosing some organic, dried grey green lentils and rinse them very well before soaking.  (Remember that the sprouts will at least double in size so you only want as many as you can eat in a few days.  I used a half cup and found this to be more than enough.) Remove any stones or other debris that might be mixed in with the beans.  Also remove any broken or discolored lentils.  

Put the lentils in your glass jar and cover them with water.  Put the cloth over the top and secure with your rubber band.  Soak them overnight or for at least 8 - 12 hours.  In the morning, rinse and drain them well.  There should not be any water left sitting in the bottom of the jar.  If water sits and collects, this is where mold will develop and your sprouts will go bad.

Leave the jar in a cool, semi-lit place while the lentils sprout.  I left mine in a corner of the kitchen, away from daylight

Rinse and drain the lentils well about every 12 hours or so.  As long as you are diligent about rising them and not leaving water in the jar you should not encounter problems with slime or mold. 

The sprouts usually take about three days to become fully sprouted.  When the sprouts have reached your desired length, give them a final rinse and then transfer to the refrigerator.  

I stored mine in a long shallow glass snapware container with some paper towels.  They usually last about 7 days.  

Raw Kale Salad with Sprouted Quinoa and Pumpkin Seeds

Sometimes after a long day the last thing I want to do is come home and spend all night making dinner.  I know, I know.  I'm a food blogger and you expect more of me.  But, somedays, this is just how it is.

This week this salad has been my saving grace.  If you look at the ingredients and prep, it can be intimidating. The key is start over the weekend in small steps so it doesn't feel overwhelming.  Don't believe me?  Here, I'll show you.

On Saturday evening, start by soaking some quinoa in a jar.  That's it.   Just add quinoa and water.  It doesn't get any easier than that.

On Sunday morning, before you head off to your yoga class or brunch, drain your quinoa and leave the jar on the counter.  Later that evening, rinse your quinoa, then throw these pumpkin seeds into your oven.  The prep work takes 5 minutes, they bake for 45 minutes, and then you just pull them out, let them cool, and put them into a jar for later.  Done, and done.

On Monday morning when you drag yourself out of bed and silently curse yourself for committing to 6 am spin class, just rinse your quinoa and leave the jar on the counter.  Easy as pie.

Monday evening?  Come home, kick off your shoes, grab something to drink, and rinse your sprouts.  Then massage some kale with a little tahini.  Top with sprouts and seeds.  Sit down and put your feet up.  You deserve it.  Dinner is served.

If you're looking for a heartier meal then add a simple side soup (this one can be made entirely in your blender!). And if you're aiming for a fully raw meal, then lucky you, you can skip the toasting of the pumpkin seeds and leave them plain.

Raw Kale Salad with Sprouted Quinoa and Pumpkin Seeds
Serves 4

1/2 bunch kale leaves (about 6 cups), chopped (de-stemmed if desired)
salt (optional)
1/4 cup tahini
3/4 cup sprouted quinoa (see recipe below)
1/2 cup toasted tamari pumpkin seeds (see recipe below)

Place kale leaves in a large bowl and massage for about 2 minutes to help soften the kale.  A little salt can be added to help drain some of the kale juices and soften it up a bit as well.  Transfer kale to a fresh bowl (and discard any liquid from the kale) and mix with the tahini.  Toss with the sprouted quinoa and pumpkin seeds.

Sprouted Quinoa
Makes about 3/4 cup
(You can read more about sprouting here.)

1/2 cup raw quinoa
Jar or glass container for sprouting
Cheesecloth to cover the jar
Rubber band
Water for rinsing

Instructions
Put the quinoa in a glass jar and cover with water.  Put the cloth over the top and secure with a rubber band.  Soak it overnight or for at least 8 - 12 hours.  In the morning, rinse and drain the jar well.  There should not be water left sitting in the jar.

Leave the jar in a cool, dark place while the quinoa sprouts.  Make sure to rinse and drain the quinoa every 6 - 8 hours.  The quinoa will be done sprouting in about 48 hours.

Toasted Tamari Pumpkin Seeds
1/2 cup raw pumpkin seeds
1 Tablespoon tamari

Mix pumpkin seeds and tamari in a small bowl and let sit for at least 15 minutes so the tamari can be absorbed.  Place seeds flat on a baking sheet.  Toast in the oven at 250 degrees for 30 to 40 minutes, flipping at least twice.  The seeds are done with they are dry and crunchy.

Mung Bean Sprouts

I've been spending a lot of time out of the kitchen lately.  This is new territory for me.  

Life here has been all about planning my garden for spring and attending gardening classes at Seattle Tilth.  This weekend I planted my first seeds of swiss chard and spinach.  I've always used plant starts before so it's going to be really fun to see what comes out of the ground later this week. 

There's something about planting a seed in the ground that makes me feel so connected to this earth.  With all of the recent events in Japan and around the world, it's hard not to have a constant reminder about how small our planet is and how interconnected we all are. 

When I was in graduate school we talked a lot about what it means to be a global citizen.  My thoughts on this have shifted even more lately.  Even though I am aware that our planet is a system, it still somehow shocked me to watch the quake in Japan turn into the destruction of Sendai and then unfold into waves that traveled over the Pacific. 

Sprouts: Day 2

It's easy to stand by and feel helpless in those moments.  It's also easy to want to turn a blind eye and look away.  I haven't been able to shake the feeling lately that I'm not doing enough to help my community.  This feeling inspired me look more critically at my life and think about how I can lead a more sustainable lifestyle:  less consumption, less waste, and more DIY projects.  I may not be able to save the world, but I can definitely do my part to take better care of this earth and the people on it.

That's where mung bean sprouts come in.  I love using sprouts in my cooking.  Alfalfa are my favorite for sandwiches and salads, but mung beans hold a special place in my stir-fries and phad thai.  Since I have phad thai on the menu for later this week I figured it was time to get sprouting.

Growing your own sprouts saves money and is easy.  Anyone can do it.  Sprouts are super healthy and are packed with vitamins, iron, and protein.  It's fun to watch them grow over several days and making them at home is entertaining for the entire family - cat included.

DIY Mung Bean Sprouts

Supplies:

1/2 cup organic dried mung beans

Large glass wide-mouthed jar

Cheesecloth (or another light cloth) to cover the jar

Rubber band

Water for rinsing

Instructions:

You'll want to start by choosing some organic, dried mung beans and rinsing them very well before soaking.  Remember that the sprouts will at least double in size so you only want as many as you can eat in a few days.  I used a half cup of beans and found this to be more than enough. Remove any stones or other debris that might be mixed in with the beans.  Also remove any broken or discolored beans.  

Put the beans in your glass jar and cover them with water.  Put the cloth over the top and secure with your rubber band.  Soak them overnight or for at least 8 - 12 hours.  In the morning, rinse and drain them well.  There should not be any water left sitting in the bottom of the jar.  If water sits and collects, this is where mold will develop and your sprouts will go bad.

Leave the jar in a cool, semi-lit place while the beans sprout.  I left mine in a corner of the kitchen.  (Note that the jar was only put by the window for lighting purposes in the pictures.)  

Rinse and drain the beans well about every 8 hours.  As long as you are diligent about rising them and not leaving water in the jar you should not encounter problems with slime or mold.  

After two days, the tails will be about 1/4-inch long. You can continue growing them for up to four days for larger sprouts.  When the sprouts have reached your desired length, give them a final rinse and then transfer to the refrigerator.  

I stored mine in a long shallow glass snapware container with some paper towels.  They usually last about 5 days.  

Sprouts - Day 4