CHAPTER 16

Recipes

All-Star-All-Sprout Salad

When I first started experimenting with soil sprout salads, this was the one that everyone loved and asked for over and over. It quickly became a family all-star. It’s also the salad I usually serve at the end of each soil sprout class. Some folks in classes take their salad eating very seriously and make a point of trying the salad without dressing first. This salad gets rave reviews every time I serve it, no matter whether it is dressed or not; I hope you enjoy it as well.

1 cup (236.8 ml) chopped sunflower greens

1 cup (236.8 ml) chopped pea shoots

1 cup (236.8 ml) chopped radish greens

1 cup (236.8 ml) chopped buckwheat lettuce

1⁄2 cup (118.4 ml) chopped broccoli greens

2 tablespoons (29.6 ml) sunflower oil

2 tablespoons (29.6 ml) balsamic vinegar

Herb salt to taste

Mix the chopped greens in a bowl with the herb salt. Add oil and vinegar and toss. I know it sounds too simple, but trust me this is one of the best; give it a try at least once. If you are not sure that you’re going to finish the salad, just mix half greens with half the dressing because the salad won’t keep that well if it has dressing on the greens.

Variation: Add 2 peeled and grated carrots to add a contrasting color and body to the salad. Any salad is enhanced with one ripe avocado, peeled and diced.

Yield: 4 servings

Mike’s Own Mother’s Day Salad

My oldest son Mike came to visit for Mother’s Day and put this salad together. It became an instant favorite. This is perfect for early spring because I am still growing pea shoots and radish greens indoors and winter spinach and leaf lettuce are starting to produce outdoors.

2 cups (473.6 ml) (about 2 small trays) radish greens that have been cut 1⁄2 inch long

2 cups (473.6 ml) (about 2 small trays) chopped pea shoots

2 cups (473.6 ml) fresh spinach leaves

4 leaves romaine lettuce

1⁄4 cup (59.2 ml) walnut pieces,
lightly roasted

1⁄4 cup (59.2 ml) grated parmesan cheese

3 tablespoons (44.4 ml) virgin olive oil

1 tablespoon (14.8 ml) balsamic vinegar

1 teaspoon (4.9 ml) salt or herb salt, such as Spike

Chop the greens and lettuce into 1⁄2 inch pieces. Tear the spinach leaves. Roast the walnut pieces in a cast-iron skillet over very low heat for 5 minutes. Stir frequently, about every 30 seconds, making sure each piece is turned. Meanwhile toss the greens in a salad bowl with the salt.

Just before serving add the oil and vinegar and toss. Sprinkle with roasted walnuts.

Variations: Substitute Hong Vit radish for the regular radish. Roast walnuts in maple syrup or soy sauce with a tablespoon of butter.

Yield: 6 servings

Lunchbox Salad

Inspired by my wife’s request to grow a whole salad in one tray, I mixed the five basic seeds—sunflower, pea, radish, buckwheat, and canola (what I call the poor man’s broccoli)—in a tray. To give the mix a little pizzazz, I added mustard, cress, Hong Vit radish, and purple kohlrabi. This made a feast for the eyes as well as the palate.

4 cups (947.2 ml) chopped mixed greens from 2 large trays (4 × 8 inch / 10.2 × 20.3 cm)

2 carrots, peeled and grated

8 ounces feta cheese, crumbled

Dressing:

Juice of 1 lime

3 tablespoons (44.4 ml) olive oil

1⁄4 cup (59.2 ml) fresh chopped
basil leaves

Chop the mixed greens into 1⁄4-inch (0.6 cm) pieces, add the carrots and feta cheese, top with dressing, mix, and serve. The feta cheese is salty, so sample the salad before you add more salt.

Yield: 4 servings

Sam’s Wilted Sunflower-Kale Salad

My stepdaughter Samantha and I enjoy trading recipes. This one is a jewel. I would normally say that it does not store well, but in fact that has never been a problem—the bowl is always empty by the end of a meal.

2 cups (473.6 ml) chopped kale

2 cups (473.6 ml) (about 2 small trays) chopped sunflower greens

1⁄2 red onion, sliced extremely thin and chopped into 1-inch (2.5 cm) lengths

1⁄2 cup (118.4 ml) raw cashews, chopped

3⁄4 cup (177.6 ml) pineapple chunks in light syrup

3⁄4 cup (177.6 ml) manchego cheese, shaved

Dressing:

Juice of 1 lemon

2 cloves of garlic, pressed or diced fine

1⁄2 cup (118.4 ml) olive oil

Salt and pepper to taste (my suggestion is to go heavy on the pepper)

Mix the dressing first and let it set while you make the salad. Steam the kale until it’s tender. (It takes a while to make kale tender! Could be 10 minutes.)

Chop the sunflower greens longer than usual, about 1 inch (2.5 cm).

Mix the onions, pineapple, and sunflower greens. Drain excess water off the kale and mix it into the other ingredients while it is still warm enough to wilt the sunflower greens. Just before serving add the dressing, cashews, and cheese, and toss.

Variations: Use pine nuts instead of cashews. Use fresh spinach instead of kale, and warm the salad dressing to pour over the salad and wilt the greens. Use asiago cheese in place of manchego cheese.

Yield: 4 Servings

This is our everyday salad. It has the five basic greens: sunflower, radish (in this case the purple-stemmed Hong Vit radish), buckwheat, pea shoots, and canola, with grated carrot mixed in for added color. I serve this at the end of every class, and it always gets rave reviews.

Radish Relish

This is a cooling summer dip for raw veggies, chips, or a sauce over cooked vegetables. The yogurt softens the heat of the greens, and you’re left with the radish and dill flavors.

2 trays daikon radish greens, chopped

1⁄4 cup (59.2 ml) plain yogurt

1 teaspoon (4.9 ml) dried dill weed
(or 1 tablespoon [14.8 ml] fresh,
if possible)

1 teaspoon (4.9 ml) rice vinegar

1 teaspoon (4.9 ml) salt

Chop the radish greens very fine, about 1⁄8 inch long. In a bowl mix the greens with yogurt, dill, vinegar, and salt. Turn the ingredients a few times, and then refrigerate to give the flavors a chance to permeate the mix.

Be sure to remove the dish from the fridge about an hour before the meal so the greens have a chance to come to room temperature before serving.

Variations: Use Hong Vit radish or purple radish for a more colorful dip. Add a tablespoon of horseradish for eye-popping flavor. Might just bring a tear to your eye!

Yield: 4 small servings

Rice Salad

This was one of those pleasant surprises that started when I mixed the salad and rice on my plate. It was so good that I decided to make it as a prepared dish. It is a great way to add a serving of veggies to a really quick meal with leftover rice.

4 cups (947.2 ml) cooked basmati rice (leftover rice works well)

4 tablespoons (59.2 ml) soy sauce

2 tablespoons (29.6 ml) olive oil

Prepared All-Star-All-Sprout Salad

In a large cast-iron skillet over high heat, stir-fry rice in oil, turning constantly for 5 minutes or until the rice is evenly heated. Add the soy sauce and continue stirring for another minute.

Transfer the rice to a mixing bowl. Add the salad with the dressing on it to the rice and mix together.

Serve in rice bowls.

Variations: Stir-fry seitan pieces over high heat until browned. Add to the rice before mixing with salad. Substitute pasta noodles for rice.

Yield: 6 servings

Red Mix Salad

This salad is eye candy. The Red Mix on page 136 develops bright red, purple, and pink stems and deep green leaves. When you are looking for a special treat or a midwinter pick-me-up, try this salad with Red Currant Vinaigrette. It’s a favorite at our house. Again I have to thank my daughter Sam for the inspiration for the dressing, another regular request in our family. Bon appétit!

2–3 cups (473.6–710.4 ml) chopped Red Mix (4 small trays)

Red Currant Vinaigrette Dressing:

2 tablespoons (29.6 ml) red currant jam or jelly

1 tablespoon (14.8 ml) Worcestershire sauce (I use Annie’s Vegan)

2 tablespoons (29.6 ml) of
balsamic vinegar

1 tablespoon (14.8 ml) dijon mustard

1 teaspoon (4.9 ml) tamari

2 teaspoons (9.8 ml) maple syrup
(the real stuff)

1 teaspoon (4.9 ml) kosher salt

1⁄2 teaspoon (2.5 ml) herb salt,
such as Spike

1 cup (236.8 ml) sunflower oil

2 cloves crushed garlic

Cut, wash, and chop the Red Mix, and make sure all of the hulls from the buckwheat lettuce are picked off the greens. Chop the greens fine, about 1⁄8-inch (0.3 cm) lengths at the stem ends and 1⁄4-inch (0.6 cm) lengths for the leaf. Mix the dressing ingredients in a 1-pint (59.2 ml) canning jar with a lid. Cover the jar tightly and shake for a minute. Dress the greens and enjoy. That’s all there is to it.

Variations: Add chopped red cabbage, apple, and candied pecans to the Red Mix. Add grated beets and finely chopped red onion to the Red Mix.

Yield: 4 servings

Like a pasta salad this combination of rice with dressed All-Star-All-Sprout Salad is a great one-dish dinner or a contribution to a summer potluck. The trick is adding the salad as the very last step so the greens are only wilted by the hot rice and not really cooked.

Tempura

Tempura is Japanese-style deep-fried vegetables. Our family indulges in it for dinner once in a while, as a special treat. Tempura takes time to prepare and cook, but it is well worth the trouble. We batter and fry onions, squash, kale, zucchini, asparagus, and about any garden veggie we may have around. We’ve added soil sprouts to this list and been delighted with the results. When you’re in the mood to indulge, batter-fried soil sprouts are a wonderful, crisp, and delicate addition to any meal.

Batter:

2 cups (472.6 ml) white all-purpose flour

3⁄4 cup (177.6 ml) arrowroot starch

2–3 cups (473.6–710.4 ml) ice water or cold beer

Vegetables:

2 cups (473.6 ml) chopped pea shoots, cut into 1-inch (2.5 cm) lengths

2 cups (473.6 ml) chopped broccoli soil sprouts, cut into 1-inch
(2.5 cm) lengths

1 cup (236.8 ml) carrots, sliced into 1⁄4-inch (0.6 cm) pieces and steamed 3 minutes

1 cup (236.8 ml) broccoli florets, cut into 1-inch (2.5 cm) heads and steamed 3 minutes

1 cup (236.8 ml) chopped zucchini, cut into 1⁄4-inch (0.6 cm) slices

1cup (236.8 ml) chopped onion, cut into 1⁄4-inch (0.6 cm) slices

4 cups (947.2 ml) cooking oil (many folks prefer peanut oil for
deep frying)

Dipping sauce:

1⁄4 cup (59.2 ml) soy sauce

1 tablespoon (14.8 ml) grated ginger

1 tablespoon (14.8 ml) maple syrup

3 cloves garlic, crushed

In a medium-sized bowl add cold water or beer to flour and stir to pancake-batter consistency. Don’t overmix. Batter can be a little lumpy. Place the bowl of batter into a larger bowl of ice water to keep the mixture cold.

When the batter is mixed and vegetables are cut and ready to dip, heat 2 inches (5.1 cm) of oil in a cast-iron skillet (or use a deep fryer on a French fry setting). To test that the oil is at the right temperature, drop a dollop of batter into the pan. The batter should sink to the bottom then come back up again. If it only sinks, the oil is too cold. If it rises quickly or does not sink at all, the batter is too hot.

Have a rack ready to drain your deep-fried veggies and shoots.

Make thin patties out of the cut shoots, scooping a tablespoonful at a time. Drop the patty into the batter, then transfer to the hot oil. The patties will drop to the bottom of the skillet then rise to the top of the oil. Fry until light brown. Remove from oil and drain on a cooling rack. It takes a while to fry up enough for a meal, so we transfer the fried and drained patties to a large pan kept in a warm oven.

Dip cut veggies in batter and then drop in hot oil. Fry until light brown.

In a separate bowl combine ingredients for dipping sauce. Serve with tempura vegetables.

Yield: 4 servings

Garlic Pea Shoots

The inspiration for this recipe was my Chinese friend who cooked potato and jalapeño peppers for my wife and me during a visit to our home. We got to talking about the pea shoots over this meal, and he told me how his mom cooked them. This is a simplified version.

4 cups (947.2 ml) chopped pea shoots cut in 1⁄4-inch (0.6 cm) lengths

4 garlic cloves, slivered

1 onion, chopped

1 cup (236.8 ml) sliced mushrooms

1 teaspoon (4.9 ml) grated ginger

1 tablespoon (14.8 ml) water or vegetable broth

Sauté onions, garlic, and mushrooms over low heat (to draw out the juices) until the onions are clear. Add ginger and the broth or water; stir for a minute, then add chopped pea shoots; cover and remove from heat. Serve within 5 minutes, while the shoots are bright green.

Variations: Add whole peas to the sautéed vegetables. Crush two more cloves of garlic at the end and stir into the cooked vegetables just before adding the pea shoots.

Yield: 4 servings

Peppered Turkey Sandwich

Peppered turkey was always a favorite sandwich meat before I decided to follow a vegetarian diet, and lucky for me there are really good wholesome vegetarian sliced “meats” that I can use for sandwiches. I use the whole sunflower soil sprouts in a great big heap to top off this great-tasting sandwich.

4 slices soft, full-bodied white bread

2 tablespoons (29.6 ml) mayonnaise

2 tablespoons (29.6 ml) mustard

4 slices peppered turkey

2 slices provolone cheese

2 slices red onion, thinly sliced

Sliced green pepper, to taste

2 slices ripe tomato

Handful of sunflower greens, whole, not chopped

Spread mayo on one slice of bread and mustard on the other. Fold the turkey slices and place them on one slice of bread, then add the tomato, green pepper, and onion. Arrange the greens so the stems are pointing toward the middle and the green leaves line the edges of the bread.

With each bite you get crisp green leaves. If you add sliced avocado, you’ll be heaven bound!

Hummus Wrap

Soil sprouts are a natural for wraps. You can put a huge pile of greens on top of all the fixings and still fold it up. Buckwheat or sunflower greens are great because they’re so tender and easy to bite into, like lettuce leaves. I am offering one of my favorites, but there are lots of great variations on the theme.

1 soft wheat tortilla

2 tablespoons (29.6 ml) garlic hummus

2 slices provolone cheese

2 tablespoons (29.6 ml) salsa or
diced tomato

2 ounces (56.7 g) buckwheat sprouts, whole, not chopped (about one small tray)

Spread hummus on the tortilla. Fold provolone cheese and lay in the middle of the tortilla. Spoon salsa over the cheese. Lay buckwheat sprouts in the middle with the green leaves at the top. Fold the bottom edge up about 1 inch (2.5 cm), fold one side over the center, then roll up toward the other side. By folding the bottom edge up and rolling it tight, nothing should drip out the bottom, but better have a napkin handy even so!

Adding soil sprouts to a sandwich is a perfect replacement for lettuce. This bean taco is an example of how we make the substitution. I like the tender sunflower greens and buckwheat lettuce; they do not need to be chopped. Pea shoots should be chopped into small pieces and not used whole. Radishes are a spicy addition to a sandwich.

The following five recipes are from the recipe book of Dr. Claudia Welch, my stepdaughter, and are reprinted here with her permission. Her groundbreaking book, Balance Your Hormones, Balance Your Life (2011, Da Capo Press), is a great resource for women. Claudia also teaches online courses that are available at www.DrClaudiaWelch.com.

Grated Carrot and Sprout Salad

1 tablespoon (14.8 ml) freshly squeezed lemon juice

6 tablespoons (88.8 ml) extra virgin olive oil

1⁄4 teaspoon (1.2 ml) salt

1⁄4 teaspoon (1.2 ml) freshly
ground pepper

1⁄2 teaspoon (2.5 ml) paprika

3 large round carrots, peeled
and grated

1 cup (236.8 ml) chopped pea shoots

1⁄2 cup (118.4 ml) chopped parsley

1⁄4 cup (59.2 ml) raisins

1⁄4 cup (59.2 ml) chopped walnuts
or pecans

Whisk together lemon juice, salt, pepper, paprika, and oil. Toss with carrots, sprouts, and parsley in a large bowl. Taste and adjust salt. Let sit 10 to 30 minutes before serving.

Variations: I like to add some kind of pickle to this—dice a big dill pickle into 1⁄4-inch (0.6 cm) pieces. Even (believe it or not) adding sauerkraut is really good.

Yield: 4 servings

Quinoa, Sweet Pea Sprouts, and Veggies

Sprouts add a little crunch to this otherwise soft dish, as well as some vibrant color. You can use any sprouts, but I prefer the texture and density of the sweet pea.

4 tablespoons (59.2 ml) olive oil

1 medium onion, diced

2 stalks of celery, diced

2 medium to large carrots, diced

1 teaspoon (4.9 ml) salt

1⁄2 teaspoon (2.5 ml) ground pepper

1⁄2 teaspoon (2.5 ml) paprika

1 cup (236.8 ml) rinsed and
drained quinoa

2 cups (473.6 ml) water

1 small tray chopped sweet pea sprouts

Sauté onions, carrots, and celery in oil until onions are transparent. Rinse the quinoa in a strainer. Add salt, pepper, paprika, and quinoa to the onions and veggies and sauté another few minutes, stirring until the veggies start to stick to the pan. Add water.

Bring to a boil. Turn down heat and simmer until done, about 20 minutes.

Fold in the sprouts and serve immediately.

Yield: 4 servings

It is a great treat to have dinner at Claudia’s house because I get remarkable dishes like the Agni Soup that come from her Ayurveda training. Her recipes are a hybrid—part gourmet and part herbalist healer, which is a very satisfying combination. Enjoy.

Agni Soup

I like this soup during cold and flu season. It never fails to make me feel better when I think I’m coming down with something in winter.

3–4 tablespoons (44.4–59.2 ml) sunflower or safflower oil

1 tablespoon (14.8 ml) toasted
sesame oil

1 onion, diced small

2 medium carrots, grated

1⁄2 cup chopped (118.4 ml) celery,
sliced paper thin

1⁄2 medium daikon radish, grated (optional)

3–4 shitake mushrooms, sliced thin (rehydrate if they start out dry) (optional)

2–3 tablespoons (29.6–44.4 ml) finely grated fresh ginger

1⁄2 teaspoon (2.5 ml) ground
black pepper

1⁄2 cup (118.4 ml) dulse seaweed, rinsed

1 cup (236.8 ml) thin rice noodles

2–3 tablespoons (29.6–44.4 ml)
rice vinegar

1 tablespoon (14.8 ml) kudzu (dissolved first in a few tablespoons of cold water)

2 tablespoons (29.6 ml) 100 percent maple syrup

2–3 tablespoons (29.6–44.4 ml) soy sauce or tamari

1 bunch scallions, finely chopped

1 big (4 × 8 inch / 10.2 × 20.3 cm) tray radish sprouts, chopped

1–2 tablespoons (14.8–29.6 ml) miso

In a skillet sauté the onions in oil. When the onions are translucent add the carrots and celery. Sauté another minute and add the grated daikon radish and mushrooms. Sauté another minute and add the ginger, black pepper, and seaweed. Cover with about 1 to 2 inches (2.5–5.1 cm) of water.

Simmer until veggies are cooked through. Add enough water to cover the veggies, plus another 2 to 3 inches (5.1–7.6 cm). Bring to a boil and add rice noodles, rice vinegar, kudzu, maple syrup, and soy sauce or tamari. Cook until noodles are tender.

Remove from heat and add scallions, radish sprouts, and miso. (Don’t boil this after you add the miso. Miso should never be boiled, or the healthy bacteria is killed.)

Bon appétit.

Yield: 4 servings

Dal with Sprouts

I find this dish is exceptionally easy to digest, even for people who have trouble digesting beans. It’s nourishing by itself as a soup or over rice with a side dish of vegetables.

1 cup (236.8 ml) dry dal beans, rinsed, soaked, and drained (I prefer Toor dal, but split mung beans work
fine, too)

1⁄2 cup (118.4 ml) ghee, divided

1⁄2 teaspoon (2.5 ml) brown
mustard seeds

1⁄2 teaspoon (2.5 ml) cumin seeds

1 medium to large onion, diced

1 teaspoon (4.9 ml) turmeric powder or 2 teaspoons (9.8 ml) fresh, finely grated turmeric root

1 tablespoon (14.8 ml) fresh, finely grated gingerroot

1 teaspoon (4.9 ml) cumin powder

1 tablespoon (14.8 ml) coriander powder

3 cups (710.4 ml) water (a little more or less depending on how thick you want the dal to come out)

1–2 cups (236.8–473.6 ml) sprouts
(I like buckwheat, pea shoots, or sunflower sprouts best because they are big enough to hold their own in the hot dal)

Salt, to taste

Place dal beans in a shallow bowl and rinse with cool water until water becomes clear. Allow beans to soak for an hour if you have the time.

Heat 1⁄4 cup (59.2 ml) of ghee over medium heat. Ghee burns easily, so avoid high heat and don’t leave it on too long. Add mustard and cumin seeds and stir until the seeds pop. Add diced onion and sauté until translucent. Add the turmeric and ginger and sauté another minute while stirring. Add rinsed and drained dal (soaked, if you had the time). Stir until the dal starts to stick. Add cumin powder, coriander powder, and water and stir, making sure to loosen dal that sticks to the bottom of the pot (or it will burn there).

Cook thoroughly until beans and ingredients are soft. Remove from heat and add the remaining ghee and salt. Fold in the sprouts. The dal is hot enough to cook the sprouts.

Serve immediately.

Yield: 4 servings

Walking into the kitchen when this is cooking is like being transported to India. I feel like a cartoon character traveling on waves of its exotic fragrance. I prefer it over rice, and the nutrient-rich soil sprouts add another dimension to the food value. Great dish.

Soil sprout salads are just a beginning to many delicious combinations like the chickpeas, red onions, and tomato pictured here. We add avocado, homemade croutons, crumbled blue cheese, and anything that we might fancy for salads.

Soba Noodles, Sprouts, and Veggies

Soba does not keep well for leftovers. It gets soggy. It’s a good idea to make just enough for one meal. If you have some left over—quick get your neighbors over to finish it off.

Soba Ingredients:

Buckwheat soba (a handful does well for 2 hungry people)

2–3 tablespoons (29.6–44.4 ml) toasted sesame oil, enough to coat the cooked, drained soba

1 tablespoon (14.8 ml) soy sauce,
or to taste

1 teaspoon (4.9 ml) freshly grated ginger juice, or to taste

Veggie Ingredients:

2–3 tablespoons (29.6–44.4 ml) toasted sesame oil (enough to generously cover the bottom of the pan)

1–2 tablespoons (14.8–29.6 ml) soy sauce, to taste

1–3 teaspoons (14.8–44.4 ml) freshly grated ginger juice, to taste

1 tablespoon (14.8 ml) rice vinegar,
to taste

1⁄2 teaspoon (2.5 ml) ground black pepper, to taste

1⁄2 small purple cabbage, very
thinly sliced

1⁄2 cup (118.4 ml) thinly sliced
shitake mushrooms

1⁄2–1 cup (118.4–236.8 ml) finely chopped kale

1⁄4 cup (59.2 ml) hijiki seaweed (optional)

1⁄2–1 cup (118.4–236.8 ml) freshly grated carrots

1⁄2–1 cup (118.4–236.8 ml) chopped fresh sprouts of your choice (I like radish best for this, but any of them are good)

1⁄2 cup (118.4 ml) chopped scallions

3 tablespoons (44.4 ml) sesame seeds

Grate the ginger on a fine grater, and then squeeze the fresh juice and set aside.

Cook the soba according to directions on the package. Be careful not to overcook or it will become gluey. Drain. Mix in ginger juice and remaining ingredients. Serve as a base for veggie mix.

Grate the ginger on a fine grater, and then squeeze the fresh juice and set aside.

Soak hijiki seaweed for 10 minutes in cool water. Drain and set aside (if you don’t like seaweed, omit this).

In a skillet sauté cabbage and mushrooms in oil over medium heat. When cabbage is almost done add kale, seaweed, soy sauce, rice vinegar, pepper, and ginger juice.

When the kale softens add carrots. When the carrots are cooked through, remove pan from heat and mix in sprouts, scallions, and sesame seeds.

Serve immediately over the soba mixture.

Yield:4 servings