3 cups cooked quinoa
1 cup shredded carrots
1/2 cup diced green peppers
1 cup diced cucumbers
1/3 cup diced red onions
1/2 cup diced tomatoes
1 clove of pressed garlic
10 diced kalamata olives or to taste
3 Tbsp raw apple cider vinegar (we use Bragg’s)
2 tsp Italian seasoning
5 Tbsp Lemon juice
6 leaves of chopped fresh basil
Salt to taste
*Optional- Add 2 Tbsp of kalamata olive juice for a little more kick
Whisk all ingredients in a bowl and evenly pour over salad.
Cooking Quinoa – The ratio is 1 cup of uncooked quinoa to 2 cups of water. Bring quinoa and water to a boil. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, approx. 15 to 20 minutes. Fluff with a fork, and let quinoa cool.
Mix together quinoa, veggies and dressing.
Let salad sit in fridge for at least 30 minutes to bring out the full blast of yummmmmmy flavor!
SOAKING & SPROUTING
Why soaking and sprouting?
Soaking and sprouting your nuts, seeds and legumes might sound very new to you but it has been done for hundreds of years! Nuts, seeds and legumes were soaked in salt water and then dried out by the sun long ago.
Grains, legumes, nuts and seeds can be a terrific nutrient-dense snack or addition to a meal, but without proper preparation, can contain substances that interfere with the body’s ability to absorb nutrients.
Grains, legumes, raw nuts and especially raw seeds, contain moderate levels of phytic acid and enzyme inhibitors. Phytic acid is biologically necessary for the plant, as it helps safeguard the nut or seed until proper growing conditions are present and germination can occur.
These enzyme inhibitors prevent the seed from sprouting prematurely, but can cause potential problems in humans by binding to nutrients in the body and contributing to nutrient deficiencies and digestive system irritation like gas and bloating, yuck!
Seeds and nuts store phosphorus as phytic acid and it becomes a phytate when it binds to a mineral. In the body, this process can stop nutrients from being absorbed in the digestive system and reduce the digestibility of these foods.
In other words, just because nuts and seeds are considered good sources of protein and nutrients, doesn’t mean your body can absorb these nutrients. All plants contain phytic acid, but grains, legumes, nuts and seeds typically contain the highest levels.
What can you soak and sprout?
Most nuts, seeds and legumes can be soaked and sprouted. With the exception of flaxseeds, chia seeds and hemp seeds (hearts) .
How do you soak and sprout?
Step 1. You will need a container or a bowl. Put your nuts, seeds or legumes into the bowl and pour warm water over until the content is completely covered. Add in a tsp of salt, lemon/lime juice or apple cider vinegar to help break down outer coating.
Step 2. Put a lid or cloth over nuts, seeds or legumes and let them soak over night. (8-12 hours.)
Step 3. First thing in the morning rinse them REALLY well in a strainer.
Step 4. Leave them in the strainer and place the strainer over the bowl. So the dripping liquid doesn’t leak on the counter.
Step 5. Rinse them really well 3 times a day for 2 days.
Step 6. On the night of the second day you should start to see cute little nubs forming or little tails. Put an air tight lid on container and place them in the fridge until you are ready to use them. Most will last in the fridge for about 3-7 days.
If you are new to soaking and sprouting. Start slow and just get into the habit or soaking. Soak your beans, nuts or seeds over night and rinse in the morning. Place them in a air tight container and put them in the fridge until you are ready to use them.
* www.wellnessmama.com and tweaked a bit by Gina Primavera
Serving Size – 1 Person
1 Personal size sweet potato or yam
1 small ripe avocado or half of a large one
Homemade Salsa (click here)
*Optional – 3 tbsp black beans with cumin to taste
- Cook sweet potato or yam in microwave for 5-7 minutes or boil on low for 15 minutes or until desired softness
- Cut open sweet potato length wise.
- Cut open avocado, mash it up and scoop it onto sweet potato
- Add homemade salsa on top.
- *Optional: add cooked beans whole or blended with a pinch of cumin
ENJOY this hearty and super delicious recipe!
Chop, Chop, chop and throw everything into a bowl for a super easy, incredibly delicious, homemade salsa!
1 medium onion diced
2 medium tomatoes (or 1 large) diced
1/4 cup fresh cilantro
2 cloves pressed garlic
1 lime juiced or more to taste
pinch of cayenne pepper
Add all ingredients to a bowl and mix together. Throw on top of salads, sweet potatoes or use a dip with bean chips!
Super simple ingredients, tasty and so easy to make!! Enjoy your new favorite salad dressing. You’re welcome!
1/2 medium tomato
1 medium avocado
1/2 cup fresh basil leaves
1-2 cloves garlic
1 lime juiced
pinch of salt
* If you want a bit of a kick add a pinch of cayenne pepper 🙂
Throw all ingredients into the blender and blend until smooth. EASY PEASY RIGHT?!
Raw Banana Oat Cookies ( Oven or dehydrator options)
Serves- 6 square cookies
4 ripe banans
1/2 cup almonds or walnuts
1 cup GF oats
1 tbsp Cinnamon or to taste.
4tbsp ground flax seed
1/3 cup raisons * Optional
*The bananas here in Costa Rica are so beautifully sweet. If you feel this recipe needs a bit more sweetness you can add in raisons, dried fruit, dates, maple syrup or honey to taste.
Blend up the bananas until they are smooth.
Then pulse in ground flax seed.
In a bowl add oats, cinnamon, chopped almonds or walnuts ( dried fruit or sweetener if you desire)
Pour banana flax seed mix into bowl and stir all ingredients together.
The mixture should be thick and dough like. If not add a bit more oats.
In a baking pan put a layer of parchment or wax paper and spread blender yummy content in the pan.
Spread mixture 1/2 inch thick
Set your oven to 170 F and bake for 2 1/2 hours WITH THE DOOR SLIGHTLY OPEN!
* These oat cookies/bars freeze wonderfully!!!
- These cookies are not raw if cooked over 115F.
Place blended mixture on a NON-STICK dehydrator sheet
Spread mixture 1/4-1/2 inch thick
Set dehydrator to 115F
Dehydrate cookie for 2 hours and then flip it over with the help of an empty tray.
Dehydrate overnight ( 8-12hours)
Oh this dressing is so very satisfying to the taste buds! You can pour it on a salad or use it as a dip for all your yummy veggies.
1 cup of raw sunflower seeds soaked
2-3 cloves are garlic
1/2 teaspoon cayenne pepper
1.5 tsp sea salt
1 tsp pepper, or more to taste
1-2 juiced lime.
Add water to thickness desired.
Soak sunflower seeds in water overnight or for at least 2 hours
Drain sunflower seeds and put in the blender along with all other ingredients and blend until smooth. Add tiny amounts of water until desired texture. I usually put in a little water and then add one more juice from a lime to give it a little more “zing”.
I could eat this dressing with a giant spoon it’s SOOO good and so simple to make!
2 Tablespoons Nutritional yeast
1 fresh squeezed lemon
pinch of salt
1-2 cloves pressed garlic
Whisk all ingredients together
* add water to make it as thick or as thin as you’d like and EENNJJOOYY.