Healthy Recipes

Published on July 5th, 2013 | by Andrea Bertoli

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Quick Meals: Sprout Salad

Sprouts are nutrient-dense and alkalizing– and they come in many varieties, so mix up the flavors in this salad by swapping in your favorite sprouts and veggies. To learn more about why spouts are so good for you and how to make them grow, check out the following links from our friends across the Important Media Network.

Sprouting Guide from Eat. Drink… Better.
The joy of Sprouting in Winter, from Insteading
More how-to’s from Eat. Drink… Better.

This salad also features a super healthy dressing made from probiotic rich miso and nourishing flax oil. Miso is fermented soybeans and rice that is a great addition to our diets. You can also find chickpea miso for those allergic to soy. The texture is similar to peanut butter, but it can be blended into dressings and soups for a flavorful, nutritional boost. And superfood flax oil, another component of the dressing, is loaded with all the omega-fatty acids we need for proper brain, cell and heart function. I like Udo’s brand, but there are many good ones at your health food store, usually found in the fridge. These oils (like hemp, pumpkin, and other supplemental oils) are NOT meant to be cooked. Add these oils to your dressings and drizzle on veggies, or blend into a smoothie only. Keep them in the fridge to keep the nutrients alive and the taste fresh.

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look at all those greens!

Simple Sprout Salad

4 cups red leaf lettuce, butter lettuce or other greens
2 cups thinly sliced veggies (bok choy, carrot, fennel, etc.)
1 cup sprouted mung beans or other beans
1 cup alfalfa or clover sprouts
1 cup sunflower sprouts
½ cup toasted sunflower seeds
Creamy Miso Dressing
3 Tablespoons white or chickpea miso
3 Tablespoons flaxseed oil (or another wellness oil, like hemp or pumpkin. Olive oil is good too!)
3 Tablespoons fresh lemon juice
1 Tablespoon apple cider vinegar
1 teaspoon Dijon mustard

  1. In a large bowl toss together lettuce, vegetables of choice, all sprouts, and sunflower seeds.
  2. In a small bowl whisk Miso Dressing ingredients together. Drizzle onto salad, and serve immediately.
  3. Use this salad alone, serve in wraps, on top of sandwiches, or mixed with whole grains! Enjoy!

Yields: 3-4 small servings

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a crunchy, vibrant salad with a creamy dressing


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About the Author

A vegan chef, cookbook author, educator, writer, surfer, and yogi based in San Francisco, Andrea is also the Accounts Manager for Important Media. Follow her foodie adventures at AndreaBertoli.com, Vibrant Wellness Journal, Green Living Ideas and Eat Drink Better. Find more from Andrea on Facebook and Instagram



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