Sunday, March 11, 2007
Granola aka muesli
ingredients:
3 cups of rolled oats (regular)
1/2 to 1 cup oat bran (or wheat bran or wheatgerm)
1/2 cup shredded dessicated coconut
1 cup nuts (ie almonds, walnuts, sunflower seeds etc.)
1/2 tsp. ground cinnamon
2 tbs butter/oil
1//4 cup honey/maple syrup (can use brown sugar, but need to add some more oil or some juice for balance of liquid)
1 cup raisins/apricots (or dry papaya/pineapple)
method:
preheat oven to 300 degree F. Mix the first four ingredients together. Mix butter/oil and honey separately and then mix with the dry ingredients. I use hands to mix them together, so that all the ingredients are covered in some oil and sweetness. Don't put the raisin or the other dry fruits noted at the end. Now, place the mixture in a well greased tray and bake for 25-30 mins in the middle rack...During the baking process, check every 10 minutes and stir, so that all the ingredients get equally cooked. I added the raisins 5 mins before the baking was over... And some more shredded coconut... Cool down the mixture and store in a airtight container... Would keep for several weeks...
Wednesday, March 7, 2007
Sprouting in Hale Manoa
Links on sprouting methods and sprout recipes: http://del.icio.us/azeemax/sprout
Basics of Sprouting
- Obtain seed for sprouting. Store in bug-proof containers, away from extreme heat/cold. Seed should be viable, and, to extent possible, free of chemicals.
- Basic steps in sprouting are:
- measure out appropriate amount of seed, visually inspect and remove stones, sticks, weed seed, broken seeds, etc.
- rinse seed (if seed is small and clean, can usually skip this rinse)
- soak seed in water for appropriate time
- rinse soaked seed, put in sprouting environment for appropriate time
- service seeds (rinse) in sprouting environment as needed
- when ready, rinse seeds. Store in refrigerator, in sprouting environment or in other suitable container until ready to use. If not used within 12 hours, seeds should be serviced (rinsed) every 24 hours in refrigerator. Best to eat as soon as possible, as freshness is what makes sprouts special!
Here is useful chart that I copied from the internet:
Seed: | Soaking Time (hrs): | Sprouting Time (days): | Quantity: | Yield: |
adzuki beans | 4-5 | 3-5 | 1 cup | 2-3 cups |
alfalfa | 4-6 | 3-5 | 3 tbsp. | 3 cups |
barley | 8-10 | 3-4 | _ cu | 1 cup |
most beans | 8-10 | 3-5 | 1 cup | 3-4 cups |
buckwheat | 4-6 | 2-3 | 1 cup | 2-4 cups |
chickpeas | 10-12 | 3 | 1 cup | 3 cups |
corn | 8-10 | 2-3 | 1 cup | 2 cups |
green peas | 10-12 | 3 | 1 cup | 2 cups |
lentils | 6-8 | 3 | 1 cup | 3-4 cups |
millet | 6-8 | 3-4 | 1 cup | 1 _ cups |
mung beans | 8-10 | 3-5 | 1 cup | 3-4 cups |
most nuts * | 8-12 | 3-5 | 1 cup | 1 _ cups |
onion | 4-6 | 2-3 | 1 tbsp. | 1 cup |
pumpkinseeds | 6-8 | 3 | 1 cup | 1 _ cups |
quinoa | 4-6 | 2-3 | 1 cup | 2 _ cups |
rice | 8-10 | 3-4 | 1 cup | 1 _ cups |
rye | 8-10 | 3-4 | 1 cup | 2 _ cups |
sesame seeds | 4-6 | 3 | 1 cup | 1 _ cups |
sunflower seeds | 6-8 | 1-3 | 1 cup | 1 _ cups |
soybeans | 10-12 | 4-6 | 1 cup | 2 _ cups |
* To sprout nuts you should soak them over night in water before you sprout them as any other seed. Nuts only sprout if they have definitely not been heated, they have to be raw to be successful.
Eating in February
Granola
Truffles
Tiramisu (half way)