Most of us are busy and on the go. The key to eating heathy is to find seasonal dishes that are satisfying. Yes, eating potatoes may be satisfying. But dishes that conjure up an image of potatoes can also work to satisfy a desire for high calorie starches. Sprouts will help in this scenario.
My sprouter background:
After Shabbat I developed a strategy to move the other death row ingredients out of my fridge.
Adapted From Poor and Gluten Free
Sprouted Lentil Bread
For a crowd-makes 21 rolls
Ezekiel 4:9 Speaks about Sprouted Bread
“Take also unto thee wheat, and barley, and beans, and lentils and millet, and spelt and put them in one vessel…” Ezekiel 4:9
- Source of Complete Protein – Rated 84.3% as efficient as the highest source of protein (comparable to that of milk or eggs)
- Contains 18 Amino Acids – Including all 9 essential amino acids
- Increased Digestibility – Sprouting breaks down starches in grains into simple sugars so your body can digest them easily.
- Increased Absorption of Minerals – Sprouting breaks down enzyme inhibitors, so your body can more easily absorb calcium, magnesium, iron, copper and zinc.
- Increased Vitamin C – Sprouting produces vitamin C.
- Increased Vitamin B – Sprouting increases the vitamin B2, B5 & B6.
- Great source of Fiber – Combining sprouted grains and legumes gives a good amount of natural fiber in each serving.
2 c dried lentils, soaked overnight ( ) and sprouted for until 1” long (about 3-4 days) This will make about 7 cups (1 lb, 9 oz ) sprouted lentils and will totally fill a 2 large mason jars. The tails of the sprouts will be about 1-1.5 inches long.
Contains cooked steel-cut oatmeal.
- 1/2 cup Egg Beaters-whites or flax meal mixed with water
- 1/3 cup Soy Flour/Buckwheat Flour
- 1 tbsp Olive Oil – Divided
- 1 cup 1% Milk/almond milk
- cooking spray – olive oil
- 1 small Red Delicious Apple, Peeled – Cored and Roughly Chopped
- 1/3 cup Unsweetened Applesauce, or fresh/defrosted blueberries
- 2/3 cup Cooked steel-cut oatmeal or oatmeal groats which are available in Israel
- 1/4 tsp Cinnamon or more
- 1/2 tsp Nutmeg
- 1/2 cup cottage cheese/nut cheese (see earlier blog)
In a small mixing bowl, combine egg whites, substitute, flour, oil and milk/substitute to form a batter. (This amount of batter will make four crepes). Generously spray two sauté or crepe pans with olive oil cooking spray and heat to medium/high.
Add a quarter of the batter to pan. Cover pan with another sauté crepe pan, dish or cover. Cook on medium-high heat until bottom is set, and crepe will move easily in pan. To turn crepe over, securely place second pan over first and turn pan over. The crepe will then be in the second sauté pan. The second side of the crepe should cook for only a minute or so to color it.
Transfer crepe to serving plate and repeat process to make three more crepes. (If you need more oil in the crepe pan, give another spray or brush with oil.)
Place apples, applesauce, oatmeal, cheeses, and cinnamon in a sauté pan to form crepe filling. Using low heat, cook mixture until apples are tender. The components of this mixture can be prepared a day before.
When ready, divide filling among the four crepes by placing it in a line along the center of each crepe. Fold over the sides to make a tri-fold. Serve immediately, two crepes per plate. If you want to be precise, you can weigh each portion.
Tofu-veggie stir fry
- 1 1/2 tsps Olive Oil – divided
- 1/2 tsp or more white miso
- 1/8 tsp Celery salt
- 6 oz Extra firm tofu or equivalent tempeh
- 1 cup Mushrooms – sliced
- 1/3 cup Onion – thinly sliced
- 1 cup Zucchini – sliced
- 3/4 cup Bean sprouts
- 1/2 cup Red bell pepper or peas/carrot – diced
- 1/2 cup Celery – chopped
- 1/2 cup Radishes – sliced
- 1 tsp Ginger root – grated
- 1 cup Water – divided
- 1 tbsp Soy sauce
- 1 tsp Cornstarch
- 1 tbsp Cider vinegar
- 1/4 tsp Chili powder
- 2 tblsps fresh squeezed lemon juice – juice of 1/2 lemon
In a medium sauté pan, heat oil. Stir in Worcestershire sauce and celery salt. Add tofu and stir fry until browned and crusted on all sides. In another nonstick sauté pan, cook vegetables in remaining oil until tender, then add 1/2 cup water and cover to steam. In saucepan, add 1/2 cup water, soy sauce, spices, and cornstarch (mix cornstarch with water to dissolve it before adding to saucepan). Heat sauce to a light boil while constantly stirring and add diced tofu to sauce and heat. Add tofu and sauce to vegetables, stir, and simmer for 2 to 3 minutes. Place on a large dinner plate and serve.