Fresh Pick of the Week: Sprouted Beans

Image from Health on a Budget

Last week, I picked up some sprouted mixed beans at the farmers market. When soaked in water, fresh seeds/beans sprout little plants. The bean and its sprouts can be eaten raw, which makes sprouted beans a faster and easier fix than dried beans. The protein and fiber content also increases as the beans germinate (or sprout), making sprouted beans a particularly nutrient-dense choice (all beans are, but these are even more powerful!). 

Marinate fresh, sprouted beans in a home-made vinaigrette (like the one below) for a delicious, fast-fix bean salad. 

Homemade Vinaigrette: Whisk together 1 part dijon mustard, 1 part lemon juice, 1 part red wine or balsamic vinegar, 2 parts extra virgin olive oil, salt & pepper. Optional: chopped fresh herbs or minced garlic. 

Green Morning Smoothie

Need a quick breakfast? If  you've got a blender and 3-5 minutes, you're all set! The past 2 weeks, my husband and I have been loving these tropical-tasting smoothies. You can also change up the fruit with whatever is in season or in your freezer.


The Nutrition Rundown: Little is better than getting a full serving of vitamin-rich vegetables for breakfast. Unlike juicing, blending a smoothie won't leave your beverage fiber-less. The proportions of healthy fat from the avocado, protein from the Greek yogurt, and natural sugar from the fruit will leave you full and satisfied until lunch.

Green Morning Smoothie

Serves 2

Ingredients

2 cups coconut water

1 cup nonfat plain/vanilla/honey Greek Yogurt

1 banana

1 cup frozen pineapple

2 cups baby spinach

¼ avocado (optional)

Directions: Blend all ingredients in blender for ~3 minutes, until smooth. 

Fresh Pick of the Week: Cabbage

Cabbage has a long season of availability, from February-November in Southern California. It can be green, purple (red), or white with shiny or crinkly leaves (the latter is more rare). All varieties are great cooked or raw--it's slightly sweet flavor is delicious steamed or roasted. Like other cruciferous vegetables (such as kale, broccoli, and Brussels sprouts), cabbage contains phytonutrients with antioxidant properties that help protect your bodies cells from diseases including cancer. Select your cabbage at the grocery or farmers market by choosing a crisp and heavy-feeling head with vividly-colored, densely-held leaves.