Add Sprouts To Spruce Up Any Sandwich Or Dinner Dish

Adding sprouts to your salads, stir fry, or sandwich can really spruce up your dish. Almost any legume, whether bean or pea, can be sprouted. The sprouting process allows the legume to break down the starches difficult to digest.
Although raw vegetables and fruits contain enzymes, it is the sprouted grains and legumes that are classified as living foods. After the grain or legume germinates and becomes a seedling, this sprout has the characteristics of a living organism. Eaten at the time of sprouting, when the tails of the sprouts turn green, you receive increased amount of enzymes, vitamin C, b-complex vitamins, plant hormones.

Some Recipes To Try:
Sprouted Hummus
1 cup sprouted garbanzo (chickpeas) beans
Juice of 1 lemon
1 small garlic clove minced
2 Tbsp tahini
1/2 Tbsp Bragg's Liquid Aminos
¼- ½ tsp cumin
1/8 tsp cayenne pepper
Pinch of paprika
1/8-1/4 cup water
1-2 Tbsp Cilantro or Parsley to garnish

Directions: Add all ingredients except garnish to your blender and blend until smooth.

Sprouted Falafel
2 cups sprouted garbanzo beans
 1/2 cup cilantro
1/4 cup parsley
2 TBS Cold Pressed Extra Virgin Olive Oil
1 1/2 TBS cumin
1 tsp sea salt
½ juice of one lemon

Directions: In a food processor, blend all ingredients for about 30-60 seconds. Scraping the sides if necessary. Water should not be necessary. Roll mixture into small balls and place on a mesh dehydrator screen. Dehydrate at 105 degrees for 4-5 hours, longer. 

Sprout Salads

1 package of spring greens
½ cup whole olives
½ cup fenugreek or alfalfa sprouts
2 Tbsp olive oil
2 Tbsp soy sauce or Braggs Liquid Aminos
1 bunch of spring onions chopped
1 small clove of garlic minced
Salt & Pepper to taste

Directions: In a bowl, whisk together the olive oil, spring onions, garlic and soy sauce.  Add the sprouts and allow marinating for 20 minutes. Pour greens into a mixing bowl and add the sprouts and sauce. Toss to distribute the marinade then add the olives and salt and pepper to taste.

Sprouted Tabouli

1/2 cup sprouted quinoa
½ cup parsley finely chopped
½ medium tomato diced
1 stalk of green onion finely chopped
Juice of ½ lemon
½ Tbsp extra-virgin olive oil
Dash of salt

Directions: Mix all ingredients until well combined and serve. Optional: All to marinate in frig for one hour.

*Tip: To mask the raw beanie taste, marinate sprouts in uncooked dishes in some type of sauce.

For more information on sprouting visit the web address

Cumin Flavored Zucchini

4 medium size zucchini, halved lengthwise, then halve these two pieces lengthwise, then halve these  for pieces  widthwise.

1 Tbsp olive oil
1/4" piece ginger  minced  or grated
1/4 tsp cumin seeds
1 small baby Vadalia onion
1/2 tsp cumin powder
1/2 tsp coriander powder
1/2 tsp paprika powder
1/4 cup water
1/4 cup cilantro chopped

Salt to taste

1. Heat oil on medium heat. When oil is heated add ginger and sauté for 1 minute.
2. Add cumin seeds and after 30 seconds add onions.
3. After onions have turned golden brown added remaining spices and 1/2 the cilantro.
4. After 30 seconds add the water and mix well. Then add the zucchini, and cook about 5-7 minutes and make sure all ingredients are well incorporated.
5. Garnish with the remainder of the cilantro


Blackbelt Gazette: The Key To Healthy Living Is Locked Inside Fruits And Veggies

One major advantage of incorporating raw, whole foods into one’s diet is the detoxification of organs and tissues. When making the switch to a healthy, whole foods diet, some experience irritability, acne, headaches, etc. These are symptoms of the body’s natural way of detoxifying itself by releasing toxins that make us sick and speed the aging process. 

Detoxification is actually an indication that the body is healing itself from the inside out. When the body is supplied with food that cleanses the blood, colon, and other organs it releases toxins, fats, unwanted hormones, etc back into the blood stream which is then excreted through the bowels and even the skin. To speed up the detoxification process, try drinking fresh juice.

Using an electronic juicer or juice extractor can give a day’s worth of fruits and vegetables in one glass.

Juicing for health is beneficial not only to the body and organs, but it is easy to digest and heals the digestive system as well. Juicing is a natural appetite suppressant yet are chockfull of minerals, vitamins, and antioxidants. There are recorded cases of individuals that have experienced speedy recoveries from ailments such as broken bones to depression to sinus trouble to anemia to heart attacks by simply adding fresh juices into their diets as either snacks or compliments before a meal.

The general packaged or store bought juice has been pasteurized and made from concentrate. During the pasteurization process, the juice has been heated so valuable nutrients have been lost. Unfortunately, enzymes are lost as well. Enzymes (protein or amino acids) are the spark of life in plant based food that gives us energy and repair cells. Unless the label reads unpasteurized, e.j. Genesis Today Acai Berry Juice, you can assume that all the benefits of enzymes have been removed from of the juice.

Juice extracted from fresh fruits and vegetables fight infections and bring balance back to the body. These enzyme rich foods prepare the body for rebuilding cells, strengthen the immune system, and boost energy.
Fiber is lost during juice extraction. Yet protein, calcium, vitamin A & C, iron, magnesium, potassium, sulfur, zinc, copper, etc are maintained in the juice. So, be sure to implement fiber rich foods into your diet.

Recipes to try:

Carrot-Orange Juice: (1 serving) Juice four carrots, two oranges (or apples).

Green Juice: (1 serving) 1 kale leaf, few springs of cilantro or parsley, 2 stalks of celery, and 
½ a cucumber

Kiwi Surprise: (1 serving) 1 kiwi peeled, 1 ½ cup strawberries 

Blackbelt Gazette: Try Tropical Fruit To Add Some Zing To Your Dessert

Now that berries and tropical fruits are back in season. How about trying some simple but tasty treats? To lower the amount of sugar needed, you would find your dishes most satisfactory if fruits are fully ripened.  Some recipes have replaced sugar with agave nectar, alternative sweetener for diabetics.

 Strawberry Tart On Oat Crumble (Gluten Free)
1 cup oatmeal
¼ cup margarine (Smart Balance Light or Earth Balance)
1 tsp ground cinnamon
1 lb strawberries
1 lb extra firm tofu
½  cup agave nectar or ½ cup unrefined sugar
Juice and zest of 1 lemon
2 Tbsp pure vanilla extract
1 cup strawberries
1 Tbsp agave nectar or 1 Tbsp unrefined sugar
Preheat oven to 350. Lightly oil spring form pan. Process oats and cinnamon in food processor until grains become a flour consistency. Then add margarine and process until well mixed. Transfer mixture to pan and press firmly. Blend strawberries, tofu, agave, and lemon juice and zest until smooth and creamy. Pour filling over crust and bake 45 min. Allow it to cool to room temperature.  Mash or blend 1 cup of strawberries with 1 Tbsp of agave nectar or sugar and spread sauce evenly on top of tart.  Transfer to the refrigerator for 3 hours to overnight.
Orange/Mango Salad:
1 mango diced
1 navel orange, shaved and sliced
3 huge handfuls of spinach
Mix ingredients
Dressing: Whisk ¼ cup olive oil, ¼ cup orange juice, ¼ tsp dried basil, and a pinch of salt.

Pina colada pops:
½ pineapple
 2 bananas
 ½ tsp coconut extract or 1 Tbsp coconut extract
Blend all ingredients until smooth. Pour smoothie into ice trays and stick toothpicks in each tray. Free for 4 hours till overnight.  The alternative to pops is to drink immediately by adding about ¼ cup ice or peel and freeze the bananas.  After the bananas are frozen blend all ingredients and add water if necessary. 

No Bake Blueberry Crumble
1 cup almonds
1-2 tsp cinnamon
1/8 cardamom powder
1/4 tsp nutmeg
1 cup dates (fresh not dried, if dried then hydrate by soaking in water for 30 minutes)
Directions for the Crust: Process almonds, cinnamon, and nutmeg to a fine flour. Add dates and process until it begins to stick together. Use 2/3 to press into the bottom of pan.

1 lb blueberries
1/2 cup agave
Directions: Mix thoroughly and pour on top of crust. Add remainder of crust to the top.

Blackbelt Gazette: Now That Spring Is Here Take Your Exercise Outside

Why not show your appreciation for the beautiful weather we’re having by exercising outside? Now is a good time to incorporate a new workout into your routine. A good start would be walking . Walking is safe and one of the most enjoyable exercises.

Somesenior couples married for years decades, have an almost daily routine of going for a stroll after dinner especially during the warmer months. This is not only healthy physically, but emotionally and spiritually as well.

Even for those who enjoy the single life, being accompanied by a friend or walking at a brisk pace 3-5 times a week can be beneficial to their overall health.

Walking is an aerobic exercise which can increase the oxygen supply in the blood thus preventing excessive weight gain, promoting regularity and expulsion of waste and toxins, healing of tissues, and increasing endurance. An increase of oxygen helps to lower blood sugar, blood pressure, and prevents poor blood circulation.

For those that have spider veins, caused by low blood pressure, the stimulation of blood flow by walking daily will minimize the appearance. The cost of this beauty treatment? Your time.
Just 30 minutes a day.

To reach weight loss goals, you may want to consider walking at a steady brisk pace, or what some call power walking, to produce faster results than the general stroll. However, setting small goals and increasing to the next phrase is not only beneficial and realistic for each individual’s various health conditions but is rewarding as well- which will encourage the continuation to your next level and goal.

Some other exercises to accompany the weather are jogging and running. I thought I hated running, but my husband helped me to appreciate the various types of running. My favorite at present is sprinting.

I have never been fast which is not my concern. I don’t plan on competing, but I do desire a toned body. Running and walking literally sculpts the entire body- If you run and walk properly.

Consciousness is the key to the body of your dreams regardless of the workout routine you
choose. Your form and how you breath, never allowing an interruption in breathing, is very important. Holding your breath during exercise can cause to spike blood pressure, dizziness, and cramps. Proper breathing can also relieve tension and promote relaxation.

For those that enjoy exercises that require a mat, why not take it outside? Warm sunshine and fragrance of spring flowers yield an even more relaxing atmosphere to these peaceful yet challenging workouts.



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