Celebrating an all-natural lifestyle

Sprouted Wheatberry Salad

Friday! Friday! Friday!

Thank you so much for the thoughtful responses to my conscious shopping post. What I’m hearing is that most of us aren’t carrying our conscientious food habits into our habits as consumers of clothing, shoes, and accessories. But it’s never too late to start!

Each month, I get countless emails about sprouting. What can I sprout? Why should I sprout it? Do I have to sprout it to get nutritional benefits?  How does one sprout something? Is it safe?

I’m delighted to see such a healthy interest in sprouting, though I also have to confess to you that I’m not an expert. Readers often assume that I sprout all of my nuts, seeds, and grains; they’re wrong! I often don’t. Sprouting is a wonderful practice, but I consider it an optional one. If you don’t do it, I assure you that you’ll survive.

What does it mean to sprout something, and why do it? Simply put, sprouting initiates the growth process of a seed, grain, or seed-grain. When a grain is sprouted, some of its complex carbohydrates are broken down into simple sugars, which are easier for our body to digest that long chains of starch. Some of the grain’s protein, likewise, is broken down into amino acids, which spares our bodies the labor of breaking it down later on. Most significantly, sprouting wicks away a grain, nut, or seed’s enzyme inhibitors and naturally occurring tannins; these are compounds that reside in the skin of the nuts, seeds, and grains, and they’re very slow to digest. The goal of soaking and sprouting is to “de-activate” them, so that our bodies face no barriers when they digest and assimilate the food.

Sprouting, soaking, and germination aren’t the same things. When you soak nuts, seeds, and grains, you break down their enzyme inhibitors. You also reduce phytic acid, a compound that binds with minerals in the grain–such as calcium, magnesium, iron, copper, and zinc–and makes it difficult for our bodies to absorb them. Soaking neutralizes the phytic acid, and “releases” those minerals for our bodies’ use. Soaking initiates germination (growth), and if you then rinse grains and leave them in a warm, damp place, they’ll begin to sprout.

Which grains can be sprouted? The simplest grains to sprout are wheat, kamut, spelt, barley, and rye. The most sproutable “pseudograins” — or “seed-grains,” as some people call them–are millet, amaranth, quinoa, buckwheat, and wild rice. I’ve experimented with sprouting all of these grains at home, and my favorites are quinoa, millet, and wheatberries (spelt and kamut are runners up!).

How often do I sprout grains? I’ll be frank: I don’t much like the taste of sprouted grains — at least not in comparison to cooked ones. And while I recognize the benefits of soaking and sprouting, I also believe that cooked grains still retain a great deal of their nutrient value; soaking and sprouting are means of optimizing absorption, but choosing not to soak or sprout won’t negate the value of your grains.

There are times, though, when sprouting grains becomes my prep method of choice. Surprisingly, I sprout grains most often when I’m busy. Why? Because once the grains are sprouted, they demand no prep time! If I have a sprouted grain on hand, I can literally throw it into a salad, mix it with veggies for a cold grain salad, or eat it plain; if I come home and want cooked grains, on the other hand, I need to put aside 20 minutes – 1 hour for the cooking process. And when it’s 9 pm after a grueling day of work, watching a simmering pot for half an hour is really the last thing I feel like doing. Having sprouted grains in my fridge means access to a meal component that’s versatile and nutrient dense; I can simply plate the grains and go.

As I battle my summer schedule, sprouted grains are making frequent appearances in the CR kitchen. Last week, I whipped up a batch of one of my very favorite sprouted grains: wheatberries. As a rule, whole wheat is less nutrient rich than some of my other favorite grains (such as millet, quinoa, or even kamut and spelt). Still, it’s a terrific source of fiber (which can help to manage cholesterol, contributes to heart health, and keeps us feeling sated), manganese (which is an enzyme activator and an aid in lipid synthesis), magnesium (which helps to keep bones healthy). In other words, it’s got tons of nutrient benefits. It’s also pretty tasty

Soaking and sprouting grains — whatever grains they may be — is far easier than you’d expect!

Today, I’ll offer a short grain sprouting tutorial:

1) Place one full cup of wheatberries in a large mason jar. Fill it with 2 1/2 cups filtered water. Let it sit, open, at room temperature for one full day.

2) 24 hours later, drain the wheatberries and rinse them well.

3) Return the soaked grains to your mason jar. Take a paper towel or cheesecloth, put it over the mouth of the jar, and secure it there with a rubber band. Turn the jar on its side, and leave it be in a room temperature nook of your kitchen.

4) Let the jar sit for 12-24 hours — I almost always give it a full day. At the end of this time period, you can remove the paper towel or cloth, and you’ll see that the grains have sprouted little “tails,” like so!

At this point, the grains are ready for consumption. You should have about 2 cups of sprouted grains at the ready. It’s. That. Simple.

See? No fuss! Sprouting is a cinch, and once you get used to it, you’ll love the process. Right now, I’ve got a jar or two of different grains sprouting or soaking almost all the time; it’s such a relief to have them at the ready when I need to toss a meal together on the fly. Note that different grains take different amounts of time to sprout; wheatberries take a long time, relatively speaking, but grains like quinoa sprout in a jiffy. As you get used to sprouting, you’ll get a sense of the times that different grains demand.

What to do with you sprouted grains? I’m glad you asked. As you know, I’m a big fan of throwing grains+avocado onto a nutrient dense salad. I also love mixing sprouted grains with banana and nut milk for breakfast. Sometimes, I grind sprouted grains and put them in cracker or bread dough.

Most of all, I love to use my sprouted grains in grain salads. These are, quite simply, big batches of sprouted grains mixed with raw veggies, oil, and a hint of acid in the form of lemon or vinegar. Here, friends, is one of my favorites.

Sprouted Wheatberry Salad (serves 4)

2 cups sprouted wheatberries
1/2 cup dried apples, chopped into small pieces
2 cups shredded dino or curly kale
1 cup chopped or grated carrots
1-2 tsp agave nectar or maple syrup
1 tsp salt
1 1/2 tbsp balsamic vinegar
1 tbsp flax oil

Mix all ingredients together in a large bowl.

How to Build a Meal Sized Salad

I don’t think it’s any great secret at this point that I love salad. Salads are the foundational food in my diet, the meal I eat more than any other. I’ve shared countless favorite recipes with you here at CR, which fall into numerous categories. There are the kale salads, ranging from my basic massaged kale salad, to the Gena Divine (inspired by Sun in Bloom’s Bella Divine) and the newly concocted Surf n’ Turf salad. There are the seasonal salads, such as my avocado, fennel, and cherry tomato salad (summer), my root vegetable salad (autumn), and my cabbage and fennel slaw (winter). (Clearly, I need to get cracking on a spring salad). And then, there are my specialty salads, such as the spicy thai, the cucumber and coconut, or the butter lettuce, cherry tomato, and corn medley.

Today, I’d like to discuss another category of salads. This isn’t so much a recipe post as a how-to. What I’m here to show you is how to build a salad that’s meal sized. What does meal sized mean? It means salads that boast enough nutrients and density to serve as an entree.

One of the most common complaints I get from clients is that they’re eating big salads at lunchtime, but that these salads never keep them full. “I’m starving by 3 p.m.!” they exclaim. When a client tells me such a thing, a familiar dialog always begins:

Me: “So. What’s in your lunchtime salad?”

Client: “Wellll. Some romaine, or baby greens, with some shredded carrots or cucumber or tomato, and half an avocado.”

Let’s see: lettuce, shredded carrots, cucumber, and half an avocado. (Sometimes, a client will add that she dresses it with lemon and stevia; no oil, of course.)

That’s lunch?

No wonder my client is starving to death by 3! Lettuce and veggies (which, though nutrient-packed powerhouses, are mostly water, after all) +  half an avocado do not a satiating meal make. If you try to take all of the oomph out of your lunchtime salad, relegating yourself to veggies and more veggies, you’re lucky to crash and burn in the afternoon. And that, friends, is when mindless office snacking, cranky moods, brain fog, and binges happen.

So the idea behind today’s post is this: how can we put together lunchtime (or dinnertime) salads that are light and digestible, but offer us adequate–nay, optimal–nutrition?

You all know by now that I am not a fan of calorie counting, mostly because I believe it emphasizes the wrong values (numbers over quality) in selecting food. But with that said and understood, I’ll also say that there are moments in life when I believe counting can be useful. It’s useful for people who are extremely overweight and looking to lose a significant amount. It’s useful for women who are very underweight, and need to get the scale moving into higher ranges. It can be useful for athletes in training (though I know many athletes who perform beautifully without it). It can be a useful tool for people who have virtually no familiarity with nutrition, who are trying to learn the values of various foods.

And sometimes, it can be useful for women who are perpetually starving to do brief, approximate experiments with calorie awareness, only so that they can figure out whether or not they might be eating far too little to fuel their bodies. So let’s take that client’s salad. Lettuce, and a handful or two of chopped veggies, coupled with half an avocado? Probably someplace between 180 and 220 calories, give or take. Now, if an average woman is eating (as most average women do) between 1600 and 2400 calories each day, then the truth becomes painfully obvious: that lunchtime salad was snack-sized.

Bear with me. I don’t like this numbers game any more than you do. I believe it’s absolutely possible to have certain meals (or even certain days) that are low, calorically speaking, as long as there are other days that are higher than usual, too. If balance is present, then meals or snacks that are exceptionally dense or light don’t matter; the point is that you’re eating enough from day to day, week to week, and so on, not that you get every single plate of food “right” according to a numeric standard. But if you’re finding that salad after salad leaves you ravenous, I think it’s time for you to face the obvious: your salads are probably too light to keep you full. And it’s time for you to rethink your salad formula.

What’s my salad formula? Simple! I like to add at least two or three sources of density to my salads if they’re going to serve as meals. What’s density? Well, I do mean a source of caloric density, but what I really mean is a source of nutritional heft and satiety. This might be a starch, like sweet potatoes or grains; it might be a fat source, like a tahini dressing or avocado; it might be nuts or dried fruit; it might be a bit of tempeh; it might be as simple as a healthy flax oil. The idea is that I like for at least two of these things to join forces, affording me a filling and nutritionally rich meal.

Rather than go on about this methodology, I thought I’d show you what I mean. Over the last few weeks, I snapped photos of salads at home and at work, trying to give you a sense of what a nutrient rich salad looks like. All of these salads, by my own very loose estimates, fall into the 400-650 calorie range, which is about meal sized by typical standards. Again, it’s not the number that really counts: what I want you all to internalize is the idea of building upon your veggies to form a real meal. Let the slideshow begin:

Salad with sweet potatoes? Almost there.

Salad with sweet potatoes, avocados, and my zucchini dressing? Lunch.

Romaine lettuce and veggies? Sad.

Salad with romaine lettuce, veggies, and white bean and spinach dip? Better.

Salad with romaine lettuce and veggies, white bean dip, zucchini dressing and Lydia’s crackers? Yum!

Greens and lentils? Barren.

Greens, lentils, olive oil, lemon, agave, and avocado? That’s more like it!

Spinach, cabbage, and carrots? Grumble, grumble.

Spinach, cabbage, carrots, pumpkin seeds, and raisins? Kind of.

Spinach, cabbage, carrots, raisins, pumpkin seeds, vinaigrette, and a Prana bar? Lunch is served!

Spinach and ruby kraut? A good start.

Spinach, ruby kraut, half a cup of leftover quinoa? You’re getting closer…

Spinach, ruby kraut, quinoa, and leftover kabocha? Almost there!

Spinach, ruby kraut, quinoa, leftover kabocha, and zucchini dressing? We have a winner!!

Spinach and broc? Not.

Spinach and broc, seeds and figs? Better.

Spinach, broc, seeds + figs, zucchini dressing and zucchini slices with walnut-lentil pate? Genius!

Olive-oil massaged kale salad with veggies? An auspicious start.

Massaged kale salad with marinated veggies and Lydia’s crackers? Nom nom.

Vinaigrette + baby romaine? Lame.

Vinaigrette, baby romaine, and pistachios? Better.

Vinaigrette, baby romaine, pistachios and figs? Almost!

Vinaigrette, baby romaine, pistachios, figs, and carrots + walnut butter? Bon appetit!

Veggie medley? Nice, but no cigar.

Veggie medley + raw nori bites? Let the games begin.

Veggie medley, raw nori bites, drizzle of flax oil + lemon, and a side of raw almonds? She shoots, she scores!

Kale salad? Step 1.

Kale salad + sea veggies? Step 2.

Kale salad + sea veggies + marinated portobello + hempesan? Bingo!

Veggies galore? Needs more.

Veggies galore, vinaigrette, and crumbled Larabar? Score!

Need other ideas?

How about a big spicy thai salad:

Or a bed of spinach, dressed and topped with my Middle Eastern cauliflower “rice”?

Or dark greens, topped with juice pulp crackers and a giant bed of broccoli hummus?

A picture’s worth a thousand words.

If you’re a food combiner, fear not: the salads above should show you, with a few exceptions, that it’s possible to get enough variety and density without too many miscombinations. Full belly, calm belly.

I hope this little gallery has given you a sense of the rich, nourishing, and filling world of salads, guys! If you’ve been sitting at your desk or table scratching your head as to why a salad simply can’t seem to keep you full, fear not: you are not alone. You are, however, in a position to mix things up. Begin layering your salad with sources of nutrient rich foods, and sources of density. You’ll be amazed at how your perception of “a salad” begins to evolve — and your bodies and bellies will be thanking you in the meantime.

Have a great day!

xo

Fruits and Vegetables…Choosing Them and Cooking them Zesty Style!

Happy weekend, guys.

I’m here to introduce a guest post from one of my favorite bloggers and blog friends: Cory (aka Zestycook!). Cory’s blog is one of my very favorites. The premise of the blog is to present delicious and crowd-pleasing recipes that are quick and easy to prepare. Think sweet potato fries, sweet and savory toast toppings (talk about simple and delicious!), pineapple glazed ham, and cheese-stuffed burgers (yeah, you heard me right).

Though Cory’s blog is not — as Cory himself likes to jovially remind me — even a little bit raw or vegan, the blog is everything I look for in a food blog. It’s beautifully presented, passionate, informative, and it features simple recipes made with whole foods. So in spite of the fact that Cory and I eat very different diets, we value the same things: quick, fresh and feasible recipes for busy people who love good food. Delivered with a side of humor.

Cory’s chosen to discuss a topic I’ve been hoping to address for a while now: how to select and store veggies. In my work as a coach, I often find that the single most useful tips I give my clients are practical, rather than dietetic. For example: if a client has a fridge stocked with fresh vegetables, he or she will be far more likely to whip up vegetable-based meals. If he or she has a fridge full of wilting spinach, or no vegetables at all, my client will probably reach for the cereal box or the takeout number. For this reason, I like to urge clients to buy and replenish produce once or twice a week, and to store it properly. So take note, guys: having fresh, crisp vegetables on hand can be one of the most crucial steps to raw success.

On that note, I’ll turn the lesson over to my good friend, ZestyCook!

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Hi, Choosing Raw readers.  I am Zesty from Zestycook.com, and I am super excited to be here guest posting for Gena.  I love Gena’s writing and reading her posts, but I will forewarn you, my writing is not quite up to Gena’s, so bear with me. When I was trying to decide on a topic for Choosing Raw I immediately thought of fresh fruit and vegetables and ways to prepare them.  Then I thought it would be fun to answer a very common question… how do you blanch vegetables?

There is nothing tastier than fresh produce. And learning to cook with fresh ingredients will ensure that you will enjoy healthy and tasty meals. Whether you are buying produce from a grocery store or from a local farmers market, here are some tips on what to look for when buying fresh fruits and vegetables:

• Purchase fruit and vegetables that look and smell fresh. Look for produce that is not bruised or damaged. Over-handling the produce can cause damage and spoilage.

• Refrigeration keeps most fruits and vegetables from ripening. If you purchase unripe fruits or vegetables, place the fruit in a paper bag and close tightly. For certain vegetables and fruits such as avocados, it is best to just lay them on the counter until they are ripe.

Now onto blanching vegetables.

I get this question a fair bit, especially from the older folks who tend to boil the living daylights out of their vegetables.  They could use a lesson in blanching, a technique that’s excellent both for locking in nutritional and for keeping the vegetables slightly firmer and with more texture.  I, for one, prefer a slightly undercooked carrot than a waterlogged boiled carrot.

So follow the simple steps below to blanch your next batch of vegetables.

How to Blanch Vegetables

1. Bring a large pot of water to a boil over high heat. Add enough salt so the water tastes faintly salty.

2. While the water heats, fill a medium bowl about 3/4 full with ice, then add enough cold water to come just to the top of the ice.

3. When the water is boiling and the ice bath is ready, trim the vegetables to your desired size. It’s best to trim them just prior to cooking so that they won’t oxidize or dehydrate.

4. Add the vegetables to the boiling water in batches small enough to ensure that the water doesn’t lose its boil.  This is crucial, as you don’t want to have to wait for the water to come up to a boil again and cause the vegetables to over cook.

5. Boil the vegetables only until they’re barely cooked through but still tender. To test, remove one piece with a slotted spoon, dip it into the ice bath to cool, and eat it.

6. As soon as the vegetables are done, quickly remove and submerge them in the ice bath.

7. Remove them from the ice bath as soon as they are no longer warm.  Note that if you plan on eating the vegetables right away you can avoid the ice bath and just EAT.

8. To reheat the vegetables, you can use any cooking method you wish, such as sauteing, grilling, or boiling; just make sure to barely heat them up and not to cook them again.  This is also an excellent way to freeze vegetables and then use them in stir fry’s or cooked salads.

Thanks so much for reading! If you enjoyed this post, please let Gena know — and if you want to see more Zesty, just head over here and check it out.  I would be happy to have you!

Take care,

Zesty

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Thanks, Zest! I’m sure my readers will find these tips immensely helpful.

I should add that blanching (along with lightly steaming) is one of the cooking techniques that many raw foodists — even hardcore ones — continue to employ in their food preparation, as it’s gentle enough to preserve a high portion of nutrient content in vegetables. It can be particularly useful when cooking firm veggies (like carrots or beets) for guests who aren’t quite ready to embrace them in the raw. It’s also a nice way of enjoying food that’s warm, yet still nutrient-rich, in the winter.

Hope you’re all enjoying a good weekend. I’ll be back this week with a recipe, a question of the week, and a Choosing Raw interview!

xo

Astounding Revelation

I interrupt your regularly scheduled Tuesdays for the following astonishment, brought to me by my friend Ben. I (and, quite possibly, you too) have spent my entire life believing that there is only one way to open a banana. I was wrong. Very wrong. Behold, friends:

Who knew? Now you can make that banana soft serve even faster!

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