Sprouted buckwheat is a complete protein, containing all the essential amino acids. It’s high in iron and calcium, which help prevent osteoporosis, and lecithin, which fights cholesterol and helps cleanse the lymphatic system. When sprouted, the grain softens but retains a nutty flavour.
1/2 cup (125 mL) walnut pieces
2 Tbsp (30 mL) maple syrup or agave nectar
1/4 tsp (1 mL) salt
1/2 cup (125 mL) sprouted buckwheat
1 cup (250 mL) diced bell pepper (red, orange, green, or a combination)
2 cups (500 mL) baby spinach
1/2 cup (125 mL) apple juice
1 shallot, peeled and thinly sliced
2 garlic cloves, minced
5 tsp (25 mL) apple cider vinegar
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) freshly ground pepper
2 tsp (10 mL) extra-virgin olive or walnut oil
Preheat oven to 350 F (180 C).
Combine walnut pieces with maple syrup and salt and place in a single layer on parchment-lined baking sheet. Bake for 15 minutes. Remove from oven and stir. Remove parchment paper from baking sheet and let cool about 30 minutes, stirring occasionally.
In large bowl combine sprouted buckwheat with bell pepper and baby spinach.
In small saucepan combine apple juice, shallot, and garlic. Bring to a boil, reduce heat to medium-low and simmer until liquid is reduced by half, about 10 minutes. Remove from heat and whisk in apple cider vinegar, salt, and pepper. Slowly drizzle in olive or walnut oil, whisking constantly. Pour over sprouted buckwheat. Top with candied walnuts and toss to combine.
Each serving contains: 254 calories; 6 g protein; 13 g total fat (1 g sat. fat, 0 g trans fat); 32 g total carbohydrates (11 g sugar, 4 g fibre); 308 mg sodium
Vitamin support for athletes
As an active person, you may require additional levels of certain vitamins and minerals to support your training, specifically iron; B vitamins; vitamins A, C, E, and D; and calcium. Fill your nutritional gap with this Candied Walnut and Sprouted Buckwheat Salad, which boasts vitamins A- and C-rich spinach, calcium-concentrated walnuts, and buckwheat, which is loaded with B vitamins and iron.
You can soak walnuts to make them more digestible by placing them in a bowl with 3 cups (750 mL) filtered water for 8 hours, draining the bowl, and then dehydrating the walnuts in a dehydrator set to 95 F (35 C) for 6 to 8 hours. Turn them after 3 to 4 hours.
You can also dehydrate them in an oven set to the lowest temperature with the door slightly ajar, turning them occasionally, for 3 to 4 hours. Let them cool to room temperature and transfer to the fridge until ready for use, up to 1 week. They will keep several months in the freezer.
source: "Sprouting Out All Over", alive #359, September 2012
Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream. Spice of life Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.
“Germans do potatoes in general very well,” says Canadian expat Chris Gilles, who now lives in Munich and has celebrated many an Oktoberfest there. “Knödel seem kind of rubbery. You don’t really think it’s potato when you first see it, but it’s tasty.” But he might be surprised to find that this alive -inspired version of Bavarian potato dumplings is made with a combination of potato and cauliflower, because as anyone who’s eaten cauliflower gnocchi knows, the low-carb vegetable is a great way to lighten up starch-heavy foods (and Biergarten menus). Happy Knödelfest! The original version of these snacks are so popular that it even gets its own food fest: Knödelfest, which happens in September in Austria, about a 1 1/2-hour drive from Munich. If alive threw a Knödelfest, these dumplings would definitely be on the menu, served simply as snacks with sliced radishes and fresh parsley or dill, or topped with butter, beer gravy, or mushroom sauce. The dumpling test You can test one dumpling by shaping it and then boiling it before shaping the rest. If the water is lower than a boil and it still falls apart, add more starch to the batter before shaping another ball and testing again.
This dark beer-marinated chicken uses the convection setting on your oven to create a crispy skinned bird. Convection cooking circulates air around the meat, crisping it like rotisserie without needing a spit or a lot of oil, similar to an air fryer (which you can also use!). If you don’t have a convection setting on your oven, you can simply bake the chicken for longer at the same temperatures as below, until a meat thermometer inserted in the thickest part of the thigh reads 165 F (74 C). You can use any dark beer, but our pick is, obviously, something German. Oktoberfest barbecue You can also grill the whole chicken on a barbecue—which makes for an impressive presentation and a gorgeously crispy bird—but it’s best to spatchcock it first (take out the backbone) so it cooks more evenly and quickly. Make it fast! If you don’t want to make an entire chicken—or if you want your dinner to cook faster—use this marinade (without stuffing the chicken cavity) on chicken breasts, thighs, or iron-rich chicken livers instead.
At Oktoberfest celebrations in Munich, there are always people walking around selling large pretzels, says Canadian expat Chris Gilles, who moved to the city in 2018. The large pieces of golden, twisted pretzel dough come topped with coarse salt for a savoury crunch with every bite. “They don’t come with any dipping sauce,” Gilles says, “but you could dip it in sauce if you had ordered something else”—say, the honey mustard or stone-ground mustard you might have with your bratwurst or sauerkraut balls. But don’t feel bad if you prefer to break from German tradition and dip them in caramel or tahini instead! There’s no need to flour a surface when rolling out your dough; the psyllium keeps it from sticking.