Sprout Power Drink

RECIPES

(For informational purposes only)

Here are some really delicious healthy RECIPES WORTH TRYING...

IMPORTANT:

Before trying any of these recipes check with your Doctor or health care provider first.

DON’T USE THEM IF THEY ADVISE AGAINST IT. DON’T EAT ANYTHING MENTIONED IF YOU HAVE A FOOD ALLERGY TO IT…

Recipes:

Healthful & delicious recipes. It takes a little time for your taste buds to adjust to the less spicy foods, but many find it DELICIOUS after the initial transitional period.

  
BREAKFAST or anytime of the day.

8 ozs. Fresh vegetable juice - made in a juicer.

Ex. - 2 oz. tomato juice + 6 oz. cucumber juice. 

Or 2 oz. carrot juice + 6 oz. cucumber juice. 

Or exchange the cucumber juice for celery juice.

Use these recipes alternately as your first course.

Oh so Delicious and healthy!

Check with your doctor first if you have been told you are allergic to these foods or not to eat them

Blended Salad

(Refreshing and easy to digest, good for when in a hurry and don’t want to crunch up a whole big tossed salad).

Makes about 8oz. Blended salad made in a blender.

Ingredients – ½ wedge of tomato, 1 wedge sweet pepper (any color), 1 wedge of cucumber (peeled) 1 wedge zucchini, ¼ - ½ lemon (peeled but leave on white membrane), 4-5 leaves romaine lettuce (or any leafy green) Romaine tastes best, put ingredients into blender in order listed. Turn blender on low to start then push ingredients down with long thick celery stick or large long fat carrot. Put the lid on the blender and take the little cap out of the hole in the blender’s lid so you can push the ingredients with the carrot or celery stalk. As you push ingredients into the blade turn the blender on high, leaving the lid on, pushing down through the hole in the lid. Don’t use spatulas or other tools!

Blend     till smooth and creamy. Add a piece of avocado while blending for variety and a creamier consistency. If you grind up most of the carrot or celery don’t worry about it. 

It does make it thicker and crunchier, if you prefer it creamy you may need to try to use the celery or carrot stick just enough to push things down and get it blending, let the blender do the rest. Sometimes just turning the blender down low and back on high again will cause enough suction to keep things blending well.

Fruits

8-12 ozs. Fresh fruit (preferably in season). Can be eaten sliced or blended into purees in a blender. Can add some pure water to make them blend easier and turn out smooth.  Eat immediately or chill and cover tightly for another time.

Ex: strawberries, blueberries, raspberries, melons, pears, mangoes, persimmons, yellow or red apples. Bananas have a reputation for being hard to digest and containing a lot of starch and carbohydrate. Other fruits contain more water. Bananas are said to digest best when skins have brown dots. It’s been said they do not combine well with proteins.

Eggs

1 egg (soft boiled or poached) 3 min.

Egg whites are albumin. A nutritious portion of the egg is the yellow. It is full of healthy lecithin and B- Vitamins. Egg whites when eaten with the yellow have been said to possibly interfere with the absorption of biotin, a very important B vitamin. We have read if you choose to eat them together you may wish to take a biotin supplement at another time. Many people are allergic to eggs. Check with your doctor before if you have been told not to eat them.

LUNCH

8 ozs. Fresh vegetable juice (as described above)

8-12 ozs. Blended salad, or tossed salad (same ingredients)

8 ozs. Fresh fruit

3 ozs. Unsalted cheese (some people don’t do well with cheese check with your doctor) or 2 ozs. Raw unsalted nuts or seeds. Don’t eat any nut or seed if you are allergic to it. Check with your doctor first.

DINNER
First:

8 ozs. Fresh vegetable juice (same as above)

12 ozs. Blended salad (as described)

12 ozs. Tossed salad (can be garnished with cold pressed olive oil, Braggs liquid aminos, nutritional yeast, granulated lecithin, sea kelp, Dulse, spirulina, chlorella and fresh squeezed lemon juice to make a tasty dressing.

8-12 ozs. Fresh steamed vegetables, (vegetables in season, yellow or green beans, okra, cauliflower, broccoli, zucchini, any squash, corn, peas etc. (can be garnished with any or all of the above flavorings for taste enhancement). Or eat plain if you prefer.

8-12 ozs. Potatoes or yams steamed. Potatoes can be red, yellow, or purple, leave skins on, but wash first. White potatoes are said to be starchiest.  Baked are said to be pure starch.

Or you could have 2 slices whole-grain bread (Ezekiel, Alvarado Street Bakery, or bake your own, etc.)

Or 12 oz. beans - (4 ozs. dry weight), soaked overnight then drained cooked in 12 oz. pure water. 

These are all maximum quantities and can serve one to two people depending on appetites.

 

Beans & Grains That Taste Good
Chickpeas, adzuki, Lima, green pea, yellow pea, red or green lentils (lentils do not need to be soaked).

Whole grains (4oz. dry weight cooked in 12 oz. pure water) makes a very large serving, could serve two people. Millet, quinoa, buckwheat, teff, oats, steel cut oatmeal, brown rice, or wild rice.

Again garnish with any or all toppings mentioned. (Olive oil, flax seed oil, Bragg’s liquid amino acids, sea Dulse or kelp, nutritional yeast, or lecithin.

Note: chick peas, adzuki beans, dried green peas, all need to be covered & soaked with water overnight, drain before cooking in new pure water. Lentils are an exception to this and do not have to be soaked before cooking.

Grains and beans of any kind can be eaten together at the same meal. Green lentils can be cooked with brown rice; the best ratio is (3 oz. dry weight brown rice (or any grain) + 1 oz. dry weight lentil (or any bean) 12 oz. water.  This makes a tasty protein dish.

 

Red lentils are very soft and cook quickly and therefore combine better with the grains that cook quickly such as, millet, quinoa, oats or buckwheat. (1 oz. bean dry weight & 3 oz. dry weight grain) to 12 oz. water.

Chickpeas or other beans that have been soaked and drained can be cooked with brown rice instead of cooked separately.

 

ANOTHER SET OF MENUES TO CHOOSE FROM

BREAKFAST
8 ozs. Fresh vegetable juice
8 ozs. Blended salad (optional, but try you may love it)
8 ozs. Fresh fruit
1 egg (boiled or poached)

LUNCH
8ozs. Fresh vegetable juice
12 ozs. Blended or tossed salad
8 ozs. Fresh fruit
1-3 ozs. Unsalted low or no sodium raw milk cheddar cheese, or 1 cup plain yogurt, or 4-8 oz. Ricotta cheese, or 2 ozs. Raw, unsalted nuts, or seeds
Nuts can be almonds, filberts, Brazils, cashews, pignolias, walnuts, pecans, pistachios, macadamias, as long as they are raw & unsalted. Peanuts are not a nut.  They are a legume and have been said to run the risk of being tainted with alpha toxin which can cause allergic reactions. You might want to avoid them.  Check with your Doctor before you try any nut or cheese if you have a tendency for allergic reactions to foods.

 

Salting and roasting nuts & seeds has been said to change the chemical composition of the oil making them hard to digest and compromising the nutrition.  Nuts & seeds come in jars as raw, unsalted nut butters and are yummy. Maranatha Inc. makes very good nut & seed butters. There are many others too.  Check labels for “RAW UNSALTED” or it is roasted and salted.

Seeds can be sesame, sunflower, flax, pumpkin, squash or many others.

Check with your doctor before eating if you suspect you have an allergy to them.

DINNER
8 ozs. Fresh vegetable juice
12 ozs. Tossed salad
8-12 ozs. Steamed vegetables
4 ozs. Fish or white-meat (poultry) or meat (broiled or baked without fat)

Or 8 ozs. Of Steamed Potatoes

Or 2 slices whole-grain bread

Or 4 ozs. (Dry weight, cooked in 12 oz. water) of any of the following

Brown rice, lentils, lima beans or whole-wheat pasta.


FRESH VEGETABLE JUICE RECIPES

Celery and Carrots, or Cucumber and Tomato. This tastes so much better than canned or bottled juice. You will love the fresh taste. You can add a piece of peeled lemon to any juice to give it a zingy taste. Just put it through the juicer along with the other ingredients. You can also add green leaves of Romaine or other greens. This adds even more flavor. Use about 4 leaves per serving.

Proportions:

6 ozs. Celery juice + 2 ozs. Tomato juice.

6 oz. Cucumber juice + 2 ozs. Tomato juice.

6 ozs. Celery juice + 2 ozs. Carrot juice.

                        6 oz. Cucumber juice + 2 ozs. Carrot juice.

 

Use a vegetable juicer. 

If you don’t get organic vegetables peeling them or scrubbing them with a brush under cold running water helps. If wax can be felt on the skins peel them.

 

Fresh made juices oxidize quickly. Drink them immediately if possible or be sure to store them in preferably glass airtight bottles in the refrigerator. 

 

Put them in a thermos or airtight juice container if you are packing your meal. Keep your food in a cooler or thermal bag with an ice pack. Do the same with your blended salad.  If you keep it cold it still retains it flavor and tastes good.

 

EGGS
Eggs can be organic from chickens fed organic feed with no antibiotics.
Boil or poach for 3-4 minutes. Runny yolks taste better and are said to be easier to digest.

 

NUTS & SEEDS
Nuts & seeds that are RAW and UNSALTED are really DELICIOUS…

Nuts: Almonds, cashews, Brazils, walnuts, filberts, pignolias, pecans, black walnuts, macadamias, pistachios and others are all so DELICIOUS and in measured amounts 1 or 2 oz. or so, are not fattening. Check with your Doctor first of course.

 

Seeds: Sesame, sunflower, pumpkin, or flax. You may substitute nut or seed butters that are labeled RAW & UNSALTED for a daily serving of nuts or seeds. Don’t over eat on them, then they become fattening. Check with your doctor if you think you have an allergy to these before you eat them.

 

Fruit Treat

8-12 fruit with 2 oz. or less nuts or seeds in a blender together. Pure water as necessary to get them to blend to a creamy consistency. Use your judgment as you blend to see how much water it will need. Continue adding water till it blends smoothly. This is truly a wonderful tasting treat. Or meal…

Be creative, apples, blueberries & almonds, oranges & almonds, filberts & mangoes, strawberries, oranges and macadamias, etc. Scrumptious. Any fruit (except bananas or melons) blend well with any nut or seed. It is really yummy...

 

Nut Butter Fruit Treat

Nut butters spread on apple slices, or pear slices are also delectable. Try cashew butter spread on Bosc pear slices.  Wonderful…

 

Homemade Nut or Seed Butters

Take 2 oz. nuts or seeds and blend into a fine powder in a small blender attachment. Many blenders come with one. Or use a mini nut, coffee grinder. Blend nuts or seeds. Put the ground nuts or seeds in a bowl; add enough pure water to make them into a paste or ball. Add a few more teaspoons of water at a time and mix them with a knife or fork, adding water as needed to make them thinner and creamy or thick and smooth.  However you prefer it. Spread it on your fruit.  SCRUMPTIOUS…..

 

Candy Type Treat

Add one or more Tablespoon or so of water (more or less) to the nut or seed powder and mix them with a fork enough to get a nice sticky consistency. Knead or roll them in your hands to form balls, shape them into bars. Roll the balls or bars in some raisins, date pieces, or sesame seeds for a candy bar like treat. Roll them in ground flax seeds.

Be creative. Great for children. They like them as much as candy bars or candy.  Adults love them too.

 

Cookies

Make cookie shapes from same nut or seed mix and put a whole nut or raisins on top.

Or a piece of apple or other fruit. Chop up nuts & sprinkle on top of the bars or balls, or roll them in the ground nuts. Sprinkle a little pure water on the cookie shape first if ingredients aren’t sticking. They are great….

 

CHEESE
Most cheeses contain large quantities of salt. You may wish to choose from unsalted varieties. A fine type is Cheddar or Muenster - Kutter's Dairy, 857 Main Road, Corfu, N.Y. (716) 599-3333, makes delicious cheeses. These can be ordered in 5-pound blocks. Also unsalted, fresh homemade mozzarella or Lamagna ricotta cheese, are excellent-tasting. Morningland Farms makes delicious unsalted raw milk cheeses.

Vegetables should be bought as fresh and crisp as possible (organic if available).  Wash and scrub thoroughly under cold running water or soak in a sink with some type of veggie wash. Rinse off.  Do not peel unless absolutely necessary (waxed, sprayed etc.)

To cook: Steam in just enough water so that little or no liquid is left and vegetables are crisp yet tender.

For a vegetable plate, steam 2 or more vegetables: broccoli, string beans, butternut squash, acorn squash, zucchini, eggplant, green peas, snow peas, Chinese cabbage, okra, corn, carrots, cauliflower, artichokes, escarole, turnips, rutabaga, beets, escarole, collards, kale, chard etc.

 

LEGUMES
These include dried lentils, green or red, lima beans, soybeans, mung, azuki, adzuki, chickpeas, pinto, black-eyed peas, etc. All can be purchased from a health-food store, choose dried over canned, jarred or frozen. They taste much better.

To prepare: Soak legumes overnight in water, (except red or green lentils), they can be rinsed & cooked immediately.

To cook: Use 12 ozs. Pure water for every 4 ozs. Legumes (measured when dry). Add legumes to water and bring to a boil. Lower heat, cover pot and cook slowly (about 15 minutes) until tender. Check once or twice when water is absorbed they are done. Red lentils cook very fast so check them sooner.

 

You may want to use olive oil mixed with fresh lemon juice and nutritional yeast to make a sauce to pour over veggies or bean-grain dishes.

 

Flavor with Braggs Liquid Amino's and sea Dulse or kelp to give it a salty taste. Toss tomato, red pepper or fresh fennel into your sauce for an interesting taste.

 

In place of legumes, you may choose to substitute 4 ozs. Brown rice or 8-12 ozs. Steamed Potatoes or yams. 

 

Beans and grains together in a 2 to 1 ratio. Ex. (1oz beans to 3oz rice dry weight cooked in 12 oz. distilled water). Rinse before cooking.  A delicious combination.

 

 Red Lentils & Quinoa

1oz. red lentils & 3oz. Quinoa. Rinse first put in saucepan with 12 oz. water bring to boil turn down cover and simmer till water is absorbed.  They cook at the same rate and therefore are an easy combo. Millet can be substituted for the Quinoa. It is also a delicious combo.

 

Brown Rice

Brown rice of any variety along with beans of any variety is also a delicious. Be sure to rinse all grains and beans under water before cooking to remove impurities.  3 oz rice 1 oz bean in 12 oz. pure water. Bring to boil cover simmer till water is absorbed.

 

OILS
Use 2 tbsps. Cold-pressed Olive Oil. You can check labels or manufacture info to see if it is cold pressed. It has greater flavor and makes dishes taste better. The label will say it, if it is heat processed or cold processed. Olive oil, Flax seed Oil, Grapeseed, or Total EFA’s oil are all delicious.

Grains: use 2 or 3 x per week for a dinner meal. Drink fresh juice, blended salad, tossed salad, & steamed vegetables first for a filling delicious meal.

 

 We hope you find these food recipes tasty and wholesome.  We have enjoyed them for over 30 years.

 

GOOD EATING TO YOU AND YOURS...