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Optimal Recipes for Optimal Nutrition

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Breakfast

  • Bircher-Benner Muesli
  • Budwig Muesli
  • Breakfast Muffins
  • Sprouted Grain Muesli

Salads

  • Carrot Salad
  • Coleslaw
  • Lemon and Oil Dressing
  • Potato Salad
  • Red Beet Salad
  • Sun-Dried Tomato Dressing

Soups and Sauces

  • Basic Tomato Sauce
  • Bean Soup
  • Cucumber and Yogurt Cold Soup
  • Pesto Sauce
  • Vegetable Soup
  • Vegetarian Gravy

Dips and Spreads

  • Almond Sunflower Spread
  • Eggless Mayonnaise
  • Guacamole
  • Hummus
  • Kefir Dip
  • Tarragon Dip

Breads

  • Barley Bread
  • Pumpernickel Bread
  • Sunflower Seed Loaf

Main Dishes

  • Cinnamon Baked Squash
  • Crepes
  • Oriental Noodles
  • Saffron Rice
  • Rigatoni al Forno
  • Spicy Cabbage Stew

Desserts

  • Flax Seed Pudding
  • Kefir Cream Pudding

Drinks

  • Bright Beet/Apple Surprise Juice
  • Wake-up Drink
  • Whole Grain Drink

Breakfast Recipes

Bircher-Benner Muesli

3 tbsp. water
3-5 tbsp. oat flakes
1 tbsp. fresh curdled milk or natural yogurt
juice of 1 lemon
1 apple
raw ground nuts

Mix water with oat flakes and soak overnight. In the morning, add curdled milk or natural yogurt and the lemon juice. Grate the apple with its peel over the mixture and sprinkle some raw, ground nuts on top.

Budwig Muesli

3 tbsp. flax seed oil
2 tbsp. flax seeds
2 tbsp. milk (preferably unpasteurized)
3 1/2 oz. quark or kefir cheese
1 tsp. honey vanilla, cinnamon, cardamon and/or fruit for flavor variety

Put oil, milk and honey in a blender and add quark gradually in small amounts. Blend well. In a bowl, put 2 tbsp. of crushed flax seeds. Cover with sliced seasonal fruit. Top with flax seed oil cream.

Breakfast Muffins (makes 12 muffins)

1/3 cup safflower oil
1 cup of oatmeal
1 banana
1 cup apple sauce (homemade without sugar)
1 cup soy milk
1 egg (free range)

Mix all ingredients together and let sit until oatmeal is soft.

2 cups of wholewheat flour
1 tsp. non-alum baking powder
1 tsp. baking soda
1 cup raisins
1/2 tsp. sea salt

Mix together.

Add oatmeal/applesauce mix to dry ingredients. Stir until all ingredients are combined. Spoon into oiled muffin tins and bake at 400?204?for 35 minutes.

Sprouted Grain Muesli

1/2 cup kamut or wheat berries, sprouted (Soak for two days. Use when sprouts are 1/4 inch long. Use whole kernel including sprout.)
1 apple, grated
1 banana, mashed
1 tsp. honey
1 tbsp. almonds or hazelnuts or sunflower seeds, chopped
1 tbsp. lemon juice
1 tbsp. heavy cream or soy milk fruit in season for decoration

Drain soaked grains. Mix with other ingredients and garnish with fruit.

Instead of sprouted grain, you may also use 1/2 cup of coarsely ground grain covered with water and soaked overnight.

Salads

Carrot Salad

4 medium carrots, finely grated
2 tbsp. flax seed oil or sunflower oil
1 tbsp. soy sauce
1/2 tsp. herbal salt
juice of 1 orange
1 tbsp. lemon juice

Mix all ingredients and serve immediately as an appetizer before a meal or as a side dish.

Coleslaw (2 servings)

1/2 head of cabbage
1 carrot
6 radishes
1/2 cup green peas (optional)
1/2 red beet
4 tbsp. yogurt or kefir
1 tbsp. lime or lemon juice
1 clove of garlic, minced
1 tbsp. flax seed oil
1/2 tsp. vegetable bouillon powder
1/2 tsp. herbal salt
dash of freshly ground black pepper

Clean all the vegetables thoroughly. Grate the cabbage, carrot, beet and radishes and add the peas. In a salad bowl, mix yogurt or kefir with oil, lemon or lime, vegetable bouillon powder, herbal salt and pepper. Add minced garlic and mix with remaining ingredients using a salad fork. Let chill for about 30 minutes before serving.

Lemon and Oil Dressing

juice of 1 lemon
4 tbsp. flax seed oil, pumpkin seed oil, almond oil or hazelnut oil
1/2 tsp. herbal salt
1/2 tsp. vegetable bouillon powder
1/2 tsp. soy sauce
1 clove garlic, minced
1 small onion, very finely chopped or 2 tbsp. chives finely chopped
1 tbsp. heavy cream (optional)

In a large salad bowl, mix all ingredients with a fork and test for balance of flavor. Add your choice of lettuce ripped into bite size pieces and toss well. Serve immediately.

For a different flavor, add 2 tbsp. of dill instead of garlic.

Potato Salad (4 servings)

4 medium sized potatoes suitable for salad, boiled
1 medium sized onion, finely diced
2 dill pickles, finely cubed
4 free-range eggs, hard boiled
1 tbsp. cold-pressed oil (flax seed oil, or a mixture of flax seed and pumpkin seed oil)
juice of 1/2 lemon
1 tsp. apple cider vinegar
1 tbsp. soy sauce
1/2 tsp. herbal salt
1/2 tsp. vegetable bouillon powder (or 1/4 cube diluted in 1 tbsp. hot water)
1/8 tsp. pepper, freshly ground (optional)
1 tsp. each fresh dill and chives, finely chopped
8 radishes or cherry tomatoes
1 sprig of parsley

In a large bowl, mix oil, lemon juice, apple cider vinegar, soy sauce, herbal salt, bouillon powder, dill and chives. Add eggs and mix well. Add sliced potatoes, onions and dill pickles. Season to taste. Place in salad bowl and garnish with sprigs of parsley and radishes or tomatoes.

Prepare at least four hours before serving to blend different flavors of ingredients.

Red Beet Salad

4 medium size red beets, finely grated
1 large carrot, finely grated
1 tbsp. horseradish, freshly ground
4 tbsp. sour cream or plain yogurt
1/2 tsp. herbal salt

Mix all ingredients and serve immediately as an appetizer before a meal or as a side dish with roasted chestnuts or potatoes (any style).

Sun-Dried Tomato Dressing

6 sun-dried tomatoes (dry or in oil)
1 cup vegetable broth or water
1 cup finely chopped fresh tomatoes
1 tbsp. red wine vinegar
1/4 cup olive oil (optional)
1 tsp. chopped fresh parsley
1/4 tsp. freshly ground black pepper

If using sun-dried tomatoes packed in oil, place all ingredients in a blender and blend until smooth. If using dry-pack sun-dried tomatoes, combine the tomatoes with the broth or water, plus a quarter cup more water in saucepan. Bring to boil, reduce heat to low and simmer five minutes. Let stand 20 minutes more. Place all ingredients in blender and process until smooth. Use as desired, whether tossed with your favorite pasta salad or as a tasty addition to a leafy green salad.

Soups and Sauces

Basic Tomato Sauce
1 tbsp. olive oil
1 large onion, finely chopped
2 cloves garlic, crushed
6 large, ripe tomatoes, cored and cubed
3 tbsp. tomato paste
1 tsp. oregano
1 tbsp. fresh basil, finely chopped or 1 tsp. dried
1 tsp. vegetable bouillon powder
dash of freshly ground black pepper

In a large frying pan, heat oil and fry onions and garlic until golden. Add other ingredients and simmer for 30 minutes or until mixture starts to thicken. Serve hot with freshly cooked pasta or let cool off and spread on pizza as a tomato base.

Bean Soup (8 servings)

1 1/2 cups equal parts of pinto beans, kidney beans, small lima beans, great northern beans, yellow split peas, green split peas, whole green peas, whole green lentils, split red lentils and pearl barley
1 large onion, chopped
1 large carrot, chopped
1 large potato, finely grated
7 Roma tomatoes, peeled
2 tsp. chili powder
pinch ground cloves
1 tbsp. lemon juice
salt and pepper

Rinse bean mix; cover generously with cold water and let soak for 8 hours or overnight. Drain. In large saucepan, combine bean mixture with 6 cups water. Bring to boil, reduce heat, cover and simmer for about 1 1/2 hours or until tender.

Add onion, carrot, grated potato, tomatoes (break up with a fork), chili powder and cloves; bring to boil. Reduce heat and simmer, uncovered, for about 30 minutes or until flavors are well blended. Stir in lemon juice, and salt and pepper to taste.

Cucumber and Yogurt Cold Soup (6 servings)

1 large cucumber
4 cups plain yogurt
2 cloves of garlic, crushed
2 tbsp. olive oil
1 tbsp. lemon juice
1 tbsp. dill, minced
herb salt to taste

The cucumber should be coarsely grated either with or without the peel. (Unpeeled cucumber is better digested, just make sure it is organic.) Another way to crush cucumber is to cut it in big chunks and blend it in an electrical blender on low speed.

Add all other ingredients in the sequence they are listed, blend thoroughly and serve chilled.

Pesto Sauce

4 cloves garlic
10 pine nuts
2 tbsp. fresh basil leaves
1 tbsp. Parmesan cheese, grated
8 tbsp. extra virgin olive oil
1/8 tsp. herbal salt

In a blender, puree garlic, nuts and basil. Add cheese and slowly add olive oil one drop at a time. Season with herbal salt. Serve with rice, potatoes or pasta.

Vegetable Soup

4 cups vegetable broth (basic soup stock)
2 medium sized potatoes, peeled and finely grated
1 onion, diced
2 vegetable bouillon cubes
2 cups mixed vegetables (broccoli, cauliflower, green peas, carrots, corn, celery) or your choice
1 clove garlic
2 tbsp. butter
1 tbsp. tomato paste
2 tbsp. fresh chives, finely chopped
1 tbsp. heavy cream (optional)

In a saucepan, saute onions in butter until tender. Add grated potatoes and let simmer for approximately 2 minutes. Add vegetable broth and all other ingredients except chives and cream. Simmer until vegetables are tender. Season soup to taste. Add cream and chives before serving the soup.

Vegetarian Gravy

3 tbsp. wholewheat flour, slightly roasted
1 1/2 cups water
1 vegetable bouillon cube
1 tbsp. butter or heavy cream
1 bay leaf
1/2 tsp. nutmeg
1/4 tsp. thyme, dried
1 clove garlic, minced
1/2 tsp. onion powder
2 tbsp. yeast flakes
sage, rosemary and pepper to taste
1 tsp. lemon juice (optional)

In a saucepan, slightly roast wholewheat flour. Let cool. Stir in water and bring to a boil. Add other ingredients except cream and lemon juice. Let simmer for approximately 2 minutes. Remove bay leaf. Add cream or butter and lemon juice. Season to taste.

Dips and Spreads

Almond Sunflower Spread

1 cup whole almonds
1 cup sunflower seeds
1 small carrot, finely grated
juice of 1 lemon,
1/4 cup spring water
1/4 cup eggless mayonnaise
1/2 cup parsley finely chopped
2 tbsp. tamari sauce
4 cloves garlic, minced
1/8 tsp. cayenne
1 tsp. spike
1 tsp. marjoram

Place almonds and sunflower seeds in a medium-sized bowl and cover with spring water. Allow to soak at least 6 hours and up to 12 hours. Drain, rinse and drain again. In food processor, blend almonds and sunflower seeds for 30 seconds. Add remaining ingredients and process until smooth. Cover and chill before serving.

Eggless Mayonnaise

3 tbsp. flax seed oil
3 tbsp. milk
3 tbsp. quark
1 tbsp. lemon juice and/or whey concentrate
2 tbsp. apple cider vinegar
1 tbsp. mustard
1/2 tsp. herbal salt

Mix first three ingredients, then add mustard, lemon juice, vinegar and salt. Add to salads as dressing and use for regular mayonnaise. Keep refrigerated. Many variations of this basic recipe are possible with different herbs and spices.

Guacamole

1 peeled, seeded, chopped ripe tomato
1 finely chopped scallion with some green left on
1/2 green pepper, seeded, chopped (optional)
1/2 tsp. chili powder
1 tsp. extra-virgin olive oil
1 tbsp. lemon or lime juice
1 tsp. soy sauce
herbal salt and pepper to taste
2 peeled, mashed ripe avocados

Mix together all ingredients except the avocados. Chill for approximately 30 minutes. Add mashed avocados just before serving. This dish tastes great all by itself but may be served with toasted wholewheat bread or crackers.

Hummus

1 cup dry chick peas, soaked and cooked (save the water)
1/3-1/2 cup sesame tahini
1/2 small onion or 1-2 green onions, finely chopped
2 stalks celery or 1/2 green pepper, finely chopped
1-2 cloves garlic, minced
3-4 tbsp. lemon juice
2-4 tsp. tamari soy sauce
1-2 tsp. parsley
1/2 tsp. each parsley and paprika
few dashes each cayenne and sea kelp
vegetable salt to taste

Mash the cooked chick peas (or use a food processor) using only about one cup of cooking water. Mix or blend the onion, garlic, lemon juice, tamari, herbs and spices, along with a few tablespoons of cooking water from the chick peas, in a food processor or a blender. (Onions and garlic may also be chopped and cooked with the chickpeas.) Add tahini to mixture and then add to the chick peas. Mash everything together while the chick peas are still hot. Add chopped celery or green pepper for texture and flavor. Use the spread in sandwiches, on crackers, as a celery stuffer or as an appetizing vegetable dip.

Kefir Dip

1 cup kefir cheese
1 tbsp. flax seed oil
1 tbsp. horseradish, freshly ground
herbal salt to taste
1 sprig of parsley for garnish

Mix first four ingredients with fork until creamy. Garnish with parsley and serve as a dip for crackers or vegetables.

For variety, substitute horseradish with 1 clove of garlic and garnish with chives, or use 1 tsp. of finely chopped fresh dill or basil instead of garlic or horseradish. Kefir may be substituted with 1/2 cup of yogurt and 1/2 cup of quark or cream cheese.

Tarragon Dip

1 10.5 oz. package tofu, soft (for dressing) or firm (for dip), drained
1/4 cup olive oil
1/4 cup olive oil
1/4 cup apple cider vinegar
1 large clove of garlic, minced
1/4 tsp. black pepper, freshly ground
1 tbsp. honey
1 tsp. tarragon, dried or 1 tbsp. freshly chopped

In a blender or food processor, whip the first six ingredients for about 1 minute on high speed. Add tarragon and whip for another 30 seconds on medium speed. Refrigerate for at least 1 hour before serving. Serve as a dressing with salad or as a dip with vegetables.

Breads

Barley Bread

1 envelope yeast
1 egg, beaten
1/2 cup lukewarm water
2 tbsp. butter
2 tbsp. honey
2 cups barley flour (freshly ground if possible)
1/2 tsp. salt

Preheat oven to 425°F (218°C). Put the yeast in lukewarm water with honey, then add the salt, egg and butter. Stir in the flour and knead for a couple of minutes on a lightly floured surface. Place dough in large greased bowl and cover with a fresh towel. Let it stand in a warm place for 1 1/2 hours. The dough will rise slightly. Turn out the dough and knead again. Shape it and place it on a lightly greased baking sheet, cover and let it stand for 1 hour. Bake for 15 to 20 minutes or until golden brown and bread sounds hollow when tapped. Turn out on a cooling rack and wrap in a towel.

Pumpernickel Bread

3 cups multigrain cereal
1 cup wholewheat flour, or kamut or spelt flour
1/2 cup bran
2 tsp. baking soda
1/2 tsp. sea salt
1/2 cup organic molasses
3 cups boiling water

Mix dry ingredients. Mix wet ingredients. Stir together. Let sit for at least 2 hours or overnight. Press dough into greased loaf pan, cover with foil and bake at 275?135?for 3 hours.

Sunflower Seed Loaf

This loaf is great served fresh or reheated. It is excellent for lunches and picnics or sliced to go on a sandwich with trimmings.

3 cups precooked millet or lentils
Combine in a bowl:
1 1/2 cups sunflower seeds
3/4 cup sesame seeds
1/2 cup walnuts
2 eggs
1 tbsp. cider vinegar
1 tsp. sage
Prepare and add:
1/2 cup beet or carrot finely grated
1/4 cup onion, diced
1/2 cup celery, diced
1/2 cup parsley, chopped
Tamari to taste

Add grain and mix well. Pass mixture through a meat grinder. Press into a greased casserole dish or oven pot. (It should be at least two and a half inches thick.) Cover and bake at 325°F (162°C) for 1 1/2 hours.

Main Dishes

Cinnamon Baked Squash (serves 2-4)

1 medium-sized butternut or buttercup squash
water
cinnamon

Preheat the oven to 400°F (204°C). Use a sharp knife to cut the squash in half from top to bottom. Scoop out and discard the seeds and pulp. Fill the hollowed out section of each with water and sprinkle the entire cut section generously with cinnamon. Place the squash halves in a low (about 2 inches deep) baking dish with about 3/4 to 1 inch of water around the bottom of each squash in the pan. Bake for 55 to 65 minutes or until tender and a knife moves in and out of the squash easily. Cut and serve hot. Keeps refrigerated 3 to 4 days. Best if not frozen.

Crepes

1 cup water
1 cup milk (soy milk)
2 eggs
2 cups spelt flour
1/4 tsp. salt
5 tsp. butter

Whisk water, milk and eggs. Add flour gradually while still whisking. Season with salt and make in a large frying pan using 1 tsp. butter for each crepe. Keep crepes warm in a preheated oven at approximately 150°F (65°C). Yields 5 large crepes.

Serve warm crepes with either tomato or cheese sauce poured generously over the top.

Cheese Sauce

1 cup milk (or soy milk or almond milk)
1/2 cup water
1 tbsp. flour
1 tbsp. soy sauce
2 oz. Swiss Gruyere cheese, grated
2 oz. Swiss Emmental cheese, grated
2 oz. Parmesan cheese
1/4 tsp. nutmeg, ground
pepper and salt for seasoning

In a saucepan, combine milk, water, flour and soy sauce. Bring to a boil, stirring to avoid forming lumps. Add grated cheese and simmer for 1 to 2 minutes. Season with nutmeg, pepper and salt.

Tomato Sauce

3 large tomatoes
1 green pepper
8 oz. of tomato paste
1 clove garlic
juice of 1/2 orange
1 tbsp. tamari sauce
1 tbsp. soy sauce, chili powder, oregano, pepper and sweet basil (preferably fresh) for seasoning

Saute cubed green pepper in tamari and soy sauce for approximately 3 minutes. Skin and cube tomatoes and add to green pepper. Simmer for about another 5 minutes on low heat. Blend together green peppers, tomatoes and tomato paste. Add minced garlic and orange juice and season with above mentioned ingredients. Keep hot.

Oriental Noodles

8 oz. buckwheat noodles
4 oz. tofu, cubed
4 oz. mushrooms
1 medium green pepper
2 medium carrots
1 large handful bean sprouts
2 tbsp. olive oil
1 tsp. garlic powder
1/2 tsp. cayenne pepper
soy sauce

Cook noodles in boiling water until tender. Heat oil in frying pan and add tofu; cook until browned. Cut carrots into thin strips, slice mushrooms and pepper, and wash bean sprouts. Add vegetables to frying pan and cook over moderate heat until tender. Sprinkle with soy sauce and stir in seasonings. Drain noodles and arrange on serving dish or individual plates. Top with tofu, vegetables and season with more soy sauce

Saffron Rice

Saffron may seem expensive, but only a little of this delectable herb is needed to make something spectacular. Basmati rice costs twice as much as ordinary rice, but its amazing aroma, flavor and texture make it worth every cent. Saffron threads and basmati rice (brown and naturally white) are available in many natural foods stores.

4 cups water
1/2 tsp. salt
2 cups basmati rice
2 tsp. saffron threads (optional)

Bring water and salt to a boil. Stir in rice and saffron. Adjust to low heat, and cover. Simmer until all the water has been absorbed (about 20 minutes for white, 45 for brown). Turn off heat and let rest 5 minutes before serving on prewarmed plates.

Rigatoni al Forno (4 servings)

3 cups macaroni
4 large tomatoes
1 clove garlic
1 tsp. each oregano and basil
1 tbsp. brewer’s yeast
1 tbsp. sour cream
2 cups Gruyere cheese, grated

Cook macaroni until tender. While macaroni is cooking, boil tomatoes until skins can be easily removed. In a bowl, crush skinned tomatoes, add minced garlic and other ingredients except the cheese. Pour into a casserole dish and add macaroni, mixing until the macaroni is covered by the tomato sauce. Sprinkle the cheese over the dish and bake at 350°F (176°C) for about 15 minutes until cheese has melted and formed a golden crust.

Spicy Cabbage Stew

2 large onions, diced
1 tbsp. olive oil or butter
1 large white cabbage, cut into 2-inch squares
1 cup coarse wheat
1 cup water
4 tbsp. olive oil or butter
1 tsp. caraway
2 cloves of garlic, crushed, or 1 tsp. garlic powder
1 dash each of nutmeg, coriander, celery salt, basil, thyme and herbal salt
juice of 1 lemon

Glaze onions in skillet with olive oil or butter. Put cubed cabbage in pot and add glazed onions. Fill with water until cabbage is covered. Let cook for about 5 minutes. Stir coarse wheat into 1 cup of water and add slowly to cabbage, stirring all the time. Add spices to taste. Add oil or butter, cover the pot and let simmer on low heat for about 20 minutes. Remove from stove and sprinkle lemon juice over stew. Taste again and add herbal salt if needed.

Desserts

Flax Seed Pudding

4 tbsp. flax seed, freshly ground
2 cups milk, nutmilk or water
2 tbsp. hazelnuts or filberts, ground
1 ripe banana, mashed
1 medium sized apple, grated
juice of 1 orange,
1 tbsp. honey or maple syrup
1/2 cups whipped cream (optional)
kiwi, strawberries, blueberries or orange slices for decoration

Bring milk or water to a boil, add ground flax seed, stirring constantly to avoid lumps. Let boil for approximately 2 minutes or until mixture starts to thicken. Let cool completely. Stir in nuts, fruit and honey. Chill and serve in glasses or fruit dishes decorated with whipped cream and pieces of fruit.

Flax seed pudding can be prepared in larger quantities and shelved in refrigerator for up to four days.

Kefir Cream Pudding

1 cup kefir cheese
1/2 banana
1 tsp. honey
5 strawberries or other seasonal fruit

Mash kefir cheese and banana. Add honey and fold in seasonal fruit. Serve with a mint leaf as decoration.

Drinks

Bright Beet/Apple Surprise Juice
(2 servings)
2 apples
1/2 beet
1/2 lemon

Cut the apples and beet into pieces and juice together with the lemon (and rind). Serve in fancy glass, run lemon around rim of glass, and garnish with a lemon wedge. Crisp, firm apples, like Galas or Fujis, work best for this recipe.

This sparkling red juice treat has many cancer-reducing benefits. Apples, in addition to having the malic and tartaric acids which inhibit growth of ferments and disease-producing bacteria, also moisten the dryness and cool the heat within the lungs, effectively protecting the lungs from cigarette smoke. Pectin removes the residues of radiation. Beet juice is one of the most valuable juices for helping to build up the red corpuscles in the blood, while also helping to cleanse the liver.

Lemon juice will stimulate the liver to produce enzymes. The lemon’s antimicrobial and mucus-resolving action make it beneficial in the formation of bile, the absorption of minerals, cleansing of the blood, and elimination of parasite infestation.

Wake-up Drink

4 large carrots
1/2 small beet
1 clove garlic
1 celery stalk
1/4" ginger root (optional)
4 leaves of sorrel (optional)
3 spinach leaves
1 stalk of parsley
20 blades of wheatgrass (optional)

Juice all ingredients in a juicer and drink immediately for freshness and flavor, and to provide you with vitamins, minerals and enzymes for the whole day.

Whole-Grain Drink

1 cup coarsely ground oats, wheat or other grains
2 cups water
1 tbsp. almond or nut butter
2 tbsp. honey (or substitute with 10-12 figs or dates)
juice of 1 lemon
2 bananas
1/3 tsp. each of cinnamon and ground cloves for flavor
1/2 tsp. pure vanilla extract
1/4 tsp. ground ginger (optional)

Soak ground grains overnight in water. Next morning, strain grains and blend liquid together with other ingredients.

Sprout It!

Alfalfa seeds, sunflower seeds, lentils, or any seed, nut, legume or grain can be sprouted at home.

Here is what you will need:

Organic seeds
Jars or wide necked bottles
Cheesecloth
A rubber band or string

  1. Prepare your desired seeds by thoroughly picking through them and discarding any damaged or discolored seeds, as well any twigs or stones.
  2. Rinse the seeds in room temperature water.
  3. Place the seeds in your jar. Cover with water at a 4 to 1 ratio. Fasten tightly with rubber band or string.
  4. Soak the seeds for 12 hours or overnight.
  5. Pour off the water through the cheescloth. Rinse the seeds once.
  6. Angle jar at a 45?gle (perhaps balanced in a mug) so the excess water can run off. Place it in a dark place at room temperature, (e.g., a cupboard).
  7. Rinse the seeds two or three times daily.
  8. After 3-5 days your delicious sprouts will be ready to eat!
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