Hardy Sprouted Quinoa + Greens

I am trying to get more sprouts into my diet, so I sprouted some quinoa. Now, what to do with it? Here is what I came up and it’s tasty!

Red cabbage
Chopped veggies such as:
Red pepper
(Or use your favorite veggies or whatever you find in your fridge)
½ to 1 cup sprouted quinoa
½ avocado
½ t mustard
1 T chopped fresh herbs (I used parsley and oregano)
2 T cider vinegar
1 clove pressed garlic
Salt and pepper to taste

Put some romaine in a bowl. Add a little red cabbage. Layer on a few tomatoes. This is your base.

Dice the remaining veggies and put in a bowl. Add the quinoa.

Mash the avocado with a fork, add vinegar and mix. Add the mustard, chopped herbs, pressed garlic, and salt and pepper. Mix well. Add a bit of water to thin and extend the dressing.

Add the dressing to the veggie/quinoa bowl and mix to coat. Use this to top the base. Top the veggies with a fresh sprig of herbs or other veggies to fancy it up. This salad is filling and will stay with you for a while! Enjoy!


Tammie’s Favorite Sprouted Bean Salad

For the dry bean mix. You can double or triple the amount to always mix ready.
1/2 cup dried beans, each:
brown lentils
green lentils
black lentils

Mix beans together and store in mason jar.

To prepare:
Put 1 cup of mixed beans in a container for sprouting.

Rinse the beans well to clean them, then cover with lots of water. They are going to swell up a lot!

Let them soak overnight, then drain the water and rinse in the morning. Set the jar upside down or at an angle in your dish drainer to allow any excess water to drain out.

Rinse and drain morning and night for 2-3 days, then start eating them! They will have started to sprout little tails. This means they are ready. Continue the rinsing and draining routine until the beans are gone. They will continue to grow.

To slow the growing rate if you find you are not eating them fast enough, the best method is to eat more sprouts! Or, you can put them in the fridge, but rinse and drain at least once per day.

Always have beans on hand. They make a great quick snack or salad.

To prepare my favorite salad, make sure the sprouts are freshly rinsed and moist, but not wet. This will help any spice/herb combinations stick to the sprouts without the use of oils. Put the sprouts on a bed of romaine or arugula. Top with your choice of chopped veggies, such as tomatoes, onions, cucumbers, avocados, whatever you like. I also like nutritional yeast on mine. It gives them a cheesy flavor. Get creative with your combinations!

Here are a few ideas to get you started:
Italian seasoning
Chinese 5 spice
diced cucumbers
diced peppers
diced onions
diced tomatoes
diced avocado
diced carrots
a few nuts or seeds
a squeeze of lemon juice

Always Ready Salads

Greens are the bomb for our bodies! I love them in smoothies for bulk and nutrition and I love eating salads! So I have partially prepared salads all ready to go to bring to my day job for lunch or have ready to go when I am short on time but long on hungry!

My trick? When a make a chopped salad to eat right then, I put the ingredients for another few salads in individual bowls to keep in the fridge. When I want my next salad, all I need to do it empty the bowl on my cutting board, chop it up a bit, add avocado and pumpkin seeds, and chow down! Super nutritious “convenience” food that only takes a few minutes to prepare, both when assembling the bowl, and when chopping it up to eat. So easy!


Breakfast Scrambles

For the scrambles:

1 c cashews soaked 30 minutes

1 c diced zucchini

1/2 c shredded carrots

1 c. thinly sliced mushrooms

½ Onion

1-2 T coconut aminos or wheat-free tamari


For the seasoning:

½ large red pepper

1 small zucchini

1 clove garlic

½ c nutritional yeast

½ t turmeric

1 t cumin

Squeeze of lemon

Pinch of mineral salt to taste – optional


Optional additions or substitutions for the scrambles:

Chopped broccoli

Chopped kale or spinach

Chopped red pepper

Other veggies that you like, experiment!


Soak cashews. Slice mushrooms and marinate in aminos or tamari for 15 minutes. Prep remaining veggies.


Lightly chop the red pepper and zucchini for the seasoning. Put in blender pitcher or food processor. Add the remaining ingredients and process or blend until broken down.


Course chop the cashews or place in food processor and pulse until coarsely chopped.


Add the prepared veggies and the chopped cashews to the mushrooms. Toss. Add the seasoning blend and mix well to distribute evenly.


Garnish with chopped tomatoes, cubed avocado, or just dig in and feast away!

Easiest Chia Seed Pudding

Simple and delicious!

For this breakfast beauty I made a simple sesame milk the evening before by blending ¼ cup sesame seeds and 1 cup water in the Vita-mix. I stored the milk in the fridge overnight. The next morning I added 3 tablespoons of chia seeds to the milk, put the lid on the jar and shook it up well. I shook it a few additional times to keep it mixed nicely. When I got to work and was ready to “break fast” I added some fresh blueberries, mango, and banana. This breakfast kept me satisfied all morning!

Chia seeds are full of calcium, omega-3, and antioxidants. They support digestion, are a natural appetite suppressant, and provide energy and endurance. Experiment with different fruit combos to tantalize your taste buds!



This raw falafel is scrumptious! Made with sprouted chickpeas, which are rich in carbohydrates and dietary fiber, they keep you feeling full after a meal. Sprouting makes them easy to digest and packs them with nutrition. One serving of sprouted chickpeas contains 105 mg of calcium, 115 mg of magnesium, 366 mg of phosphorus, 875 mg of potassium, 557 micro mg of folate, and 67 IU of vitamin A. They also contain trace amounts of iron, sodium, vitamin C, thiamin, niacin, vitamin B-6, and vitamin K.

To sprout chickpeas, simply place the dry beans in in at least twice as much water in a sprouting container and let soak over night. The next morning, drain them, and let them sit. Rinse and drain at least every 12 hours. It really only takes about 24 hours before tails start to grow and they can be eaten, but you can let them grow a little longer. I love to toss them on salads. What’s not to love!


This mushroom soup was amazing! Mushrooms are full of important nutrients and improve immunity, prevent respiratory infections, act as an anti-inflammatory, help the healthy flora in our gut and improve digestion, reduce blood pressure and cholesterol, fight cancer, and lots more! Enjoy some mushrooms today! 

Raw Caprese




Sliced tomato

Basil leaves

Young coconut meat

Sliced avocado – optional

Lemon juice – optional


Layer sliced tomato, basil leaves, and coconut meat. If you want, and a slice of avocado and/or drizzle a little lemon juice on top. Pop in your mouth and enjoy!!