by Lisa Dorfman, MS, RD, CSSD, CCMS, LMHC, FAND @The Running Nutritionist®
Fullei Fresh Chef Ambassador
I can’t think of a better way to celebrate health with you and share some simple strategies for building your bodies, your mind, and your confidence by growing fresh sprouts at home. You don’t need to have a green thumb or farming skills, just a few household items, and of course delicious, high quality sprouting beans from Fullei Fresh.
For years, long before I started working with Fullei Fresh, I have been preaching the gospel of sprouting to clients and audiences worldwide. You see, I know firsthand sprouts are healing and we ALL need some healing at this time.
It was about 4 years ago when I was invited to a special doctor’s immersion at Hippocrates Institute in West Palm Beach, a wellness retreat where dozens of fresh sprouts are served as main courses at every meal, and a wheatgrass juice bar is open 24/7. Although I had been a vegetarian for more than 40 years, it wasn’t until I followed a 100% sprout diet for the 3 days there while I spent learning about all the wonderful healing ways sprouts nourish your body. It was eye opening how the raw sprout diet took my body to the next level and I never looked back since.
After experiencing the power of sprouts for myself, how strong and energized every cell in my body felt, I started sprouting on a regular basis and the rest is history.
Here’s how you can benefit too!
Reality Nutrition Check
As we navigate our way back to our new normal lives, it makes sense that we take an inventory of our bodies—what we want to attain, retain and maintain. We all have a great opportunity to recreate ourselves, focusing on our health, food, fitness, families and faith and build better bodies for our future, regardless of any wave of virus in the future.
Just imagine, in a 1 ounce of Fullei Fresh wheatgrass juice, you get 356% DV iron, 240% DV Vitamin A, 93% DV Vitamin C and 12% calcium of your daily dietary needs. The mung bean sprouts in today’s recipes is high in protein, fiber, magnesium, potassium, zinc, and B vitamins essential for immune health. All the other sprouts you can grow are equally as nutritious in one or more of the shortfall nutrients considered low in most American’s diets otherwise known as SAD—Standard American Diet.
Even if you can’t change 100%, adding fresh sprouts to every meal can certainly make a difference.
Sprouting 101
It’s simple to grow your own sprouts, just need a few inexpensive items like large mason jars or special sprouting container, sprouting lids, sprout jar stands or dishrack for propping up jars to “rest” for a few days and sprouting tray for wheatgrass.
After an initial “bath” soaking the beans for several hours or overnight depending on the bean, you drain, and rinse every few hours and in a few days, viola! A sprout is born and ready to harvest and include as an afternoon energy booster, TV crunchy snack, fresh salad or to include in the recipes for this month.
Recipes
Sprouted Super Muffins with Wheatgrass Juice infused Creamy Frosting
Vegan, no sugar added, high protein, high fiber
8 medium muffin servings
Ingredients:
2 cups Bob’s Red Mill Low Carb Baking Mix
3 tsp Baking Powder
1 Tbls Sprouted Broccoli Powder
2 Tbls. Walnut Oil (rich in omega 3)
7 fluid ounces water
1 fluid ounce wheatgrass juice
6 Tbls Aquafaba (liquid strained from organic garbanzo beans*)
1/8 tsp. cream of tarter (to stabilize aquafaba)
½ tsp vanilla extract
¼ cup raisins optional
*if not vegan, use 2 fresh eggs
With Frosting:
Ingredients:
1 ½ cups Miyoko’s or other brand vegan butter, soft
2 Tbls coconut cream—room temp
1 Tbls Wheatgrass juice
3 cups Lakanto Powdered Monkfruit sugar
Pinch fine salt
Frosting Directions:
Whisk “butter” coconut cream and wheatgrass juice until smooth.
Slowly add little by little Monkfruit sugar, takes about 5-10 minutes to add 3 cups. Whip by hand or machine until fluffy.
Cream the muffins or take a pastry bag and decorate as desired after they have cooled to room temperature.
Muffins Directions:
Heat oven to 350 degrees F.
Spray muffin tins with organic oil spray.
In mixing bowl sift dry ingredients. Create a well in the middle of bowl.
Add cream of tarter to aquafaba, mix until cream of tartar is dissolved.
Blend eggs or aquafaba with water, wheatgrass juice and vanilla and pour into dry ingredient well.
Whisk until just blended.
Divide batter evenly into muffin tin. Place tin on baking tray and bake for approximately 25 minutes.
Remove from oven, cool and frost if desired.
Wheatgrass Infused Mung Bean Vegan Ice Cream
Serves: 4
Ingredients:
1 can organic coconut milk
2 Tbls brown rice syrup
5 Tbls Organic Maple Syrup
1 Tbls Wheatgrass juice
¼- ½ cup mung beans as desired.
Method:
Bring all ingredients except wheatgrass juice and mung beans to just boil.
Quickly remove and place in ice bath until room temperature.
Add wheatgrass juice and mung beans. Stir until mixed.
Pour mixture into ice cream machine for 25 minutes. Move to freezer. Stays fresh for 1 month+. If you do not have ice cream machine, place in glass bowl and into freezer for at least 24 hours.
Serve with sprouted muffins for a delicious brunch item or dessert.
A prayer and sprouted toast to you and your family’s health, safety, and well-being.
And stay tuned, Fullei Fresh and I will soon be creating a sprouting 101 and culinary class in the near future!
Until we meet again,
Lisa
Known internationally as The Running Nutritionist®, Lisa is an award-winning leader to industry, academia, the public & press for more than 3 decades. Lisa has built a global integrative culinary sports nutrition & performance private practice & corporate consulting business working with Olympian athletes, and prestigious luxury resorts such as Ritz Carlton, Sandals & Norwegian Cruise Lines. Lisa designs, writes and speaks about delicious dishes, menus and diets and travels worldwide sharing the “gospel” of good food, fresh tastes and plant-based cuisine. Her passion for food, fitness, emotional balance and for life is contagious.
A ’19 President’s Council National Excellence in Practice Award Recipient, Lisa is a Licensed Nutritionist/ Registered Dietitian, Board Certified Specialist in Sports Dietetics, Board Certified Professional Counselor, Certified Chef, Certified USAT&F & USA Triathlon Coach, Certified Reiki Practitioner, Certified Horticulturist & Fellow of The Academy of Nutrition & Dietetics. She served as the ’08 US Sailing Olympic Team Nutritionist for Beijing Olympics & Nutrition Expert for the Zumba Plate® program.
Her recipes are inspired by collaborations with some of the top chefs at Sandals Resorts, Ritz Carlton, Culinary Vegetable Institute/Chef’s Garden; restaurants, spas, wellness/fitness-focused programs as instructor at Johnson and Wales University & Miami Culinary Institute, & member of prestigious organizations such as Les Dames d ‘Escoffier, American Culinary Foundation, and the James Beard Foundation. She is Chef Alliance Director for Slow Food Miami.
The author of 8 books, Lisa has appeared on 20/20, Dateline, Good Morning America Health, FOX News, CNN, MSNBC and ESPN & has been featured in numerous publications including: USA Today, Newsweek, Wall Street Journal, New York Times, Men’s Fitness, Outside & Runners World magazines. In her spare time, Lisa has competed in more than 35 marathons (PR 2:52:32), Ironman USA Lake Placid, and hundreds of running and multisport races and was a member of TeamUSA at the ’04 World Long Distance Duathlon Championships.
@TheRunningNutritionist