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    Home » Recipes

    Recipes

    Quick Pickled Red Onions (No Cook)

    Feb 7, 2023 · 8 Comments

    An opened mason jar filled with red onion pickles.

    This is a fantastically simple quick pickled red onions, no-cook recipe. Use them to top salads, falafel, tacos, and to add a touch of zing to lift the flavours of your dish!

    This takes only 5 minutes of prep time to make. I swear, once you've tried it you'll ditch any pre-bought versions for your own. It's super delicious!

    A silver fork lifts a few slices of red onion pickles from a small mason jar of pickles.

    It's also amazing on top of hummus, avocado toast, with vegan cheese and crackers or on just about anything savoury.

    The flavour of quick pickles (also known as refrigerator pickles) are quite different to a traditional jar of pickled onions. You might argue that canned versions have more depth of flavour (my partner thinks so).

    However, I love them for their freshness and for how light, tangy and vibrant pink they are. So pink, they make everything I put them on extra pretty!

    I really believe this is the best pickled onions recipe. 

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    Did I mention that this recipe is for no cook pickled red onions?

    Ingredients

    This recipe calls for 5 simple ingredients plus your choice of flavourings. I've made my fave recommendation for those below and also under the heading "Variations".

    Labelled ingredients on a chopping board for making red onion pickles.
    • red onions
    • raw apple cider vinegar
    • water
    • sea salt or himalayan pink salt
    • maple syrup

    Flavourings:

    • fennel seeds
    • mixed peppercorns

    See recipe card for quantities.

    How to make a no cook pickling brine

    To make the pickling mixture I use a basic half and half vinegar to water ratio. It's easy and reliable for quick pickles.

    The salt and vinegar together help to prevent any unwanted bacterial growth so that it remains fresh for 2-3 weeks.

    To make pickled onions with apple cider vinegar I use a raw, unpasteurised apple cider vinegar with the mother. It's a store cupboard staple at home, so I always have it on hand.

    If you like, you can mix the brine ingredients together in a measuring jug and then pour them over the onions. I prefer the lazier way which is to fill a jar with sliced red onions, then pour the over vinegar until half way and top it up with water.

    Add in the salt, sweetener and any flavours you like then mix together.

    That's it. How easy is that?

    Instructions

    This is the one of the easiest recipes I know of, and basically consists of slicing the onions then stuffing them into a jar along with the rest of the ingredients.

    Pop on the lid and give it a really good shake so that it all mixes together. That's it. Yay!

    Here are the steps to make my easy pickled red onions:

    Step 1 - finely slice the red onions and push them into a jar.

    Step 2 - add salt, maple sugar, any flavourings and spices.

    Step 3 - pour over the vinegar until it reaches halfway up the jar. Fill the rest of the jar with water. Leave a little gap of 1-2 cm at the top of the jar so that it's not overly stuffed. Secure with a lid then give it a good shake to mix everything together.

    HINT - If you have time you could leave it out on the counter top for 30 minutes to an hour to allow the flavours to assimilate somewhat. Otherwise just pop the jar in the fridge straight away. A little time passing helps the flavours to develop.

    Finely slice red onions

    A mason jar filled with finely sliced red onions. The lid is open.

    Push red onions into a jar

    Vinegar is being poured into a mason jar filled with red onion slices.

    Add spices, maple syrup, apple cider vinegar and water

    How to get red onion pickles super thin

    To get the onions super thin I like to use a mandoline with the finger guard that came with it. You get a nice even slice with a little bit of crunch preparing them this way. Alternatively, just use your regular sharp kitchen prep knife.

    After a day or two, the slices do soften a little, so I don't see the need to use hot water or do any cooking here to soften the onions up.

    Variations

    Why not change up the recipe by spicing it up a little?

    • Spice it up - try adding different spices to find your perfect mix e.g. garlic, cumin, coriander, dried chilli flakes, bay leaf, dill, rosemary
    • Vinegar - try using raw, unpasteurised wine vinegars instead of apple cider vinegar
    • Sweetener - alternative liquid sweeteners are agave and honey (honey isn't vegan)

    Storing

    Store the finished homemade pickled onions in the fridge for 2-3 weeks tops. This is not suitable for freezing.

    Top tip

    Push the thinly sliced red onions down into the jar with a fork so they're fully submerged in the brine. This helps them to stay fresh.

    FAQ

    How long will quick pickled onions last?

    Quick pickled onions will last for 2-3 weeks when fully submerged in the brine and stored in the fridge.

    What's the difference between pickling and quick pickling?

    Quick pickles can be enjoyed straight away and typically only keep for 2-3 weeks when refrigerated. Traditional pickling is a great way to store foods for months or more in the pantry and is a more involved process.

    Pairing

    These are some of my favourite dishes to serve quick red onion pickles with:

    • A salad bowl filled with pear, rocket, olives, cucumber and seeds fill a white salad bowl. A small jar containing salad dressing and a kitchen towel sit next to the bowl.
      Pear and Rocket Salad
    • A plate of sprouted quinoa, tomatoes, olives, cucumber, topped with little pieces of cheese.
      Sprouted Quinoa Summer Salad
    • Pink beetroot hummus.
      Raw Beetroot Hummus
    • A salad of pea shoots, asparagus and sprouted chickpeas with baby cucumber slices.
      Asparagus and Pea Salad

    Recipe

    An opened mason jar filled with red onion pickles.

    Quick Pickled Red Onions No Cook

    Juliette | Flourishing Kitchen
    A fantastically simple no cook quick pickled red onions recipe. Use it to top salads, falafel, chilli, tacos, anything where you want to add a touch of zing, to lift the flavours of your dish.
    5 from 10 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :5 mins
    Cook Time :0 mins
    Total Time :5 mins
    Course :Condiment
    Cuisine :British
    Servings :1 400ml jar

    Equipment

    • sharp knife or mandolin
    • 1 clean glass jar with lid or mason jar.
    Prevent your screen from going dark

    Ingredients
      

    no-cook pickles

    • 2 red onions
    • 100 ml raw apple cider vinegar
    • 100 ml water
    • 1 tablespoon maple syrup
    • 1 teaspoon sea salt or himalayan salt.

    flavourings

    • 1 teaspoon fennel seeds
    • 1 teaspoon mixed peppercorns

    Instructions
     

    • Slice the red onions thin. Peel the outer layer from the onions and discard. Half the onions to make them easier to slice. Using a sharp knife or mandolin finely slice the onions then push them into the jar until it's filled to the top.
      2 red onions
    • Add the flavourings: Add the maple syrup, salt and flavourings to the jar and push everything down using a fork.
      1 tablespoon maple syrup, 1 teaspoon sea salt or himalayan salt., 1 teaspoon fennel seeds, 1 teaspoon mixed peppercorns
    • Pour over the pickling liquid: Pour the raw apple cider vinegar into the jar until it comes up halfway. Top the jar up with water leaving a small gap at the top. Screw the lid on nice and tight then shake the up jar gently to mix all the ingredients together.
      100 ml raw apple cider vinegar, 100 ml water

    Notes

    Storing: Store in a lidded jar in the fridge to keep fresh for 2-3 weeks. Be sure the onions are completely submerged in the pickling mixture so that they stay fresh. 
    If you have time, allow them to sit at room temperature for 30 minutes so the flavours can start to develop, before placing them in the fridge. (optional)
    Keyword Pickles, quick, Red Onion Pickles
    Tried this recipe?Let us know how it was!

    Pear and Rocket Salad

    Jan 31, 2023 · 2 Comments

    A salad bowl filled with pear, rocket, olives, cucumber and seeds fill a white salad bowl. A small jar containing salad dressing and a kitchen towel sit next to the bowl.

    A satisfying and simple pear and rocket salad. Made with sweet juicy pears, peppery rocket, creamy ripe avocado, salty olives, crunchy sunflower and pumpkin seeds and more.

    It’s a beautiful mix of sweet and savoury with plenty of texture and flavour.

    This is one of my favourite fall and winter salads!

    A table set with two bowls of rocket and pear salad are next to a window.

    Have you ever stopped eating salads because of the colder weather? I used to do this, but not anymore becasue I miss all that lovely raw freshness too much.

    Well, I think good salad makes a refreshing change from the heavier fall and winter meals this time of year. Especially after Christmas and New Year. Do you agree?

    This pear and rocket salad is filled with vibrant raw foods including raw quinoa sprouts, to make it more satisfying. Using cooked quinoa instead works just as well.

    However, you’re curious at all about sprouting, definitely check out my blog post on sprouting quinoa. I think you'll love it!

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    Why you’ll love this salad

    It’s filled with wholefood nutritional goodness and is:

    • dairy-free
    • gluten-free
    • nut-free and
    • refined sugar-free

    Ingredients

    This pear rocket salad is full of textures and flavours like sweet, salty, creamy, crunchy, sour and features the following ingredients:

    Recipe ingredients for a pear and rocket salad are laid out on a white surface, and each ingredient is labelled.
    • Fresh quinoa sprouts, but use cooked, if preferred.
    • Pears for their sweetness - blush / slightly pink pears are my favourites
    • Rocket ( also known as arugula) - fresh and peppery.
    • Avocado - their creaminess perfectly complements this salad
    • Olives - will add a little saltiness and colour, I love Greek Kalamata olives
    • Red onion - for a touch of sourness and their vibrant purple colour
    • Baby cucumbers - for their freshness, or use regular cucumber instead
    • Fresh herbs and microgreens to add more flavour and texture
    • Mixed seeds - my go-to faves are sunflower and pumpkin seeds and these add a wonderful light crunch to this salad

    Pear and rocket salad dressing ingredients

    A simple 2-minute apple cider vinaigrette will dress this dish beautifully. I used:

    • extra virgin olive oil
    • apple cider vinegar - I use raw apple cider vinegar with the mother
    • maple syrup - may be substituted with date paste
    • dijon mustard - use mustard powder or whole grain if preferred
    • pinch of fresh thyme leaves - use dried if that's what you have
    • salt and freshly ground pepper

    See recipe card for quantities.

    Recipe steps

    Step 1 - Firstly, chop and prepare the rocket pear salad vegetable ingredients then mix.

    Chopped salad ingredients in a bowl including avocado, olives, seeds, cucumber, red onion and quinoa.

    Step 2 - Add this to your salad bowl and top with rocket leaves, thinly sliced ripe pear and a handful of microgreens.

    Two bowls on a table filled with a pear and rocket salad. A kitchen towel and small jar containing salad dressing by the bowls.

    Step 3 - Mix up the apple cider vinaigrette and serve with the salad.

    Two photos: open jar with vinaigrette ingredients inside and then a lidded jar containing shaken up vinaigrette and some fresh thyme leaves.

    To make in advance, store the quinoa and vinaigrette separate to the salad. Pour over the dressing to serve. This will prevent the rocket and pear salad becoming soggy. 

    You'll also need to squeeze a little lemon juice over the avocado before mixing it into the salad, to prevent it turning brown.

    Do you want to start sprouting? I think you'll love the other articles in my sprouting series:

    • How to grow broccoli sprouts
    • How to sprout lentils
    • How to sprout chickpeas
    • How to sprout quinoa

    Variations

    It’s traditional to include cheese with a typical pear arugula salad. If that's something you enjoy, try sprinkling my 5 minute vegan parmesan over the top.

    Alternatively, you could make this gorgeous macadamia nut cheese recipe. Then slice some of it into small pieces and add those to the salad just before serving.

    Want to add nuts? Add in walnuts, pine nuts or try hazelnuts for something a bit different.

    Leafy greens - If you don't like rocket you can use any other leafy greens. For a bigger, bolder flavour a mix of rocket and kale work well. You can also try adding some fennel and chicory.

    For a lighter spring or summer version consider a mix of baby leaves.

    Storage

    This gorgeous winter salad will store well in the fridge for 1-2 days if you’re using freshly sprouted quinoa. Up to 4 days if you’re using cooked quinoa.

    Be sure to pop it into a suitable container with a lid. The dressing will keep for up to 5 days in a lidded jar, if refrigerated.

    FAQ

    Is rocket salad good for you?

    Yes. Rocket itself is a fantastically healthy leafy green filled with nutrients including vitamins C, K, magnesium, folate and beta carotene.

    How do you keep pears from going brown in a salad?

    Squeeze a little fresh lemon juice over pear slices or dip them in lemon juice to stop them from browning.

    Related

    Looking for other recipes like this? Try these:

    • A plate of sprouted quinoa, tomatoes, olives, cucumber, topped with little pieces of cheese.
      Sprouted Quinoa Summer Salad
    • A plate of quinoa salad next to a glass containing dressing.
      Broad Bean & Sprouted Quinoa Salad
    • A small jar of sprouted quinoa seeds.
      How to Sprout Quinoa (Quick and Easy)
    • Pomegranate and rocket salad with hummus
      Pomegranate Rocket Salad with Chickpeas and Hummus

    Recipe

    A salad bowl filled with pear, rocket, olives, cucumber and seeds fill a white salad bowl. A small jar containing salad dressing and a kitchen towel sit next to the bowl.

    Pear and Rocket Salad

    Juliette | Flourishing Kitchen
    A simple pear and rocket salad made with sweet juicy pears, peppery rocket, creamy ripe avocado, salty olives, crunchy sunflower and pumpkin seeds and more.
    5 from 24 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :15 mins
    Cook Time :0 mins
    Total Time :15 mins
    Course :Main Course
    Cuisine :British
    Servings :2
    Prevent your screen from going dark

    Ingredients
      

    for the salad

    • 2 large handfuls rocket leaves (arugula)
    • 8 heaped tbsp (½ cup) freshly sprouted quinoa use cooked, if preferred
    • 1 ripe pear
    • 1 avocado
    • 1 baby cucumber medium sized
    • ¼ of small red onion
    • 1 handful kalamata olives
    • 1 handful microgreens or cress
    • 2 tablespoon sunflower seeds
    • 2 tablespoon pumpkin seeds

    dressing ingredients

    • 3 tablespoon extra virgin olive oil
    • 2 tablespoon raw apple cider vinegar
    • 1 tablespoon maple syrup or date paste
    • 1 teaspoon dijon mustard
    • fresh thyme leaves a couple of sprigs
    • a good pinch of salt and pepper

    Instructions
     

    Pear and rocket salad

    • Using a paring knife, finely slice the red onion, peel and dice the avocado then, chop the cucumber into bite size pieces.
    • Add the quinoa to a bowl then top with the chopped vegetables, olives and mixed seeds. Stir gently to mix then divide into two bowls.
    • Cut the pear into four, remove the core and slice each of the four pieces thinly.
    • To each bowl now add a handful of rocket, pear slices and sprinkle liberally with microgreens.

    Apple cider vinaigrette

    • Remove the leaves from the sprig of thyme. Add all the dressing ingredients to a small jar. Secure tightly with a lid and shake until the ingredients have emulsified.
    • Serve the salad with vinaigrette on the side for drizzling as you wish.

    Notes

    Any unused vinaigrette can be stored in the fridge for up to 5 days.
     
    Keyword pears, rocket salad, winter salad
    Tried this recipe?Let us know how it was!

    Food safety

    The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

    This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

    Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

    Check the FSA website for more details.

    Sprouting Buckwheat

    Jan 17, 2023 · 14 Comments

    A bowl of sprouted buckwheat sits on a wooden surface next to a piece of cheesecloth.

    Follow these 2 simple steps for sprouting buckwheat at home. Easy to prepare, raw sprouted buckwheat is healthy, versatile and delicious added to smoothies, salads, cereals or blended into a creamy breakfast porridge. 

    A bowl of sprouted buckwheat sits on a wooden surface next to a piece of cheesecloth.

    You can sprout raw buckwheat in a jar with a sprouting lid or a piece of cheesecloth secured with a rubber band.

    Instead, I prefer to soak them in a bowl and sprout them using a strainer. They get more airflow that way, and I can give them a rinse more easily.

    I'll cover them with a paper towel in warm weather to keep any bugs off. Especially useful in Summer when the kitchen window's open, so I can listen to the birds singing outside.

    I discovered buckwheat when trying to find an alternative to oats for breakfast, and I've loved it ever since. I hope you'll grow to love it as much as I do.

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    How to sprout buckwheat groats

    Step 1 - Soak the buckwheat groats in fresh cold water overnight, then drain thoroughly.

    This is the only time they should sit in water. It's not unusual for the water to turn a little pinkish. It'll be a little gooey, too, so rinse and drain them until the water runs clear.

    Now set them aside in a strainer placed over a bowl to start sprouting.

    Step 2 - Allow them to sprout for a minimum of 8 hours. Buckwheat sprouts can take 2-3 days to germinate and a little longer, depending on how warm their environment is. Enjoy them before any leaves start to appear. I think they're best when their tail is about as long as the width of the seed, or just a little bit longer.

    You need to rinse and drain them thoroughly 2-3 times each day until a little shoot starts to appear. I do this in the morning and then before bed. This is essential to keep them clean and reduce the risk of unwanted bacteria.

    A bowl of raw, hulled buckwheat groats sits on a wooden surface.

    Use raw hulled buckwheat groats for sprouting

    A bowl of buckwheat is soaking in water. The bowl is sitting on a wood surface.

    Soak in fresh cold water

    Raw buckwheat sitting in a strainer over a bowl.

    Leave to sprout. Rinse and drain twice daily

    A pile of freshly sprouted buckwheat groats sitting in a bowl.

    Sprouted buckwheat

    What is buckwheat?

    Buckwheat is not related to wheat. It's a seed from a fruit related to sorrel and rhubarb. There are two common types, Common buckwheat (Fagopyrum esculentum) and Tartary buckwheat (Fagopyrum tartaricum).

    Known as a pseudo-cereal and a whole grain, it's becoming ever more popular because it's easy to use and nutritious.

    It's also gluten-free. Although, it's worth noting that if buckwheat is produced in a facility using the same equipment as gluten grains - it may no longer be gluten-free.

    I love to have it for breakfast, topped with vegan yoghurt or dairy-free milk, fresh seasonal fruit and some seeds like pumpkin or sunflower seeds.

    If you're looking for some buckwheat recipes, here are a few on my blog you may like to try: raw buckwheat porridge, blackberry parfait and raw buckwheat tabbouleh.

    Is sprouted buckwheat good for you?

    Happily, yes, it is. Buckwheat is considered a healthy food, and sprouting makes its nutrients more easily digestible. 

    It's gluten-free, high in fibre, protein-rich (twice that of oatmeal), and filled with antioxidants, vitamins and minerals, including:

    • Magnesium
    • Copper
    • Zinc
    • Manganese
    • Iron
    • Phosphorus

    If you're into nutritional information and health benefits etc., check out this great article written by healthline.com to find out more.

    It's worth noting that some people are allergic to buckwheat. To learn more about buckwheat allergy and allergies in general, you can read them at anaphylaxis.org.uk, a fantastic resource and UK-registered charity.

    How to activate buckwheat

    Activating buckwheat means soaking them in water until they've naturally softened. I liken this to seeds being soaked by the rain before they germinate.

    I soak buckwheat overnight, then rinse and drain them in the morning.

    However, some people prefer a quick soak/rinse after 30 minutes or even 1-2 hours. I like the texture to be softer.

    I usually can't wait until it's fully sprouted before eating, so I mostly eat it at this stage instead when it's finished soaking.

    Try different times to see which you prefer.

    Another point is that the raw hulled groats must be made more digestible before eating, as they're pretty hard in texture. So I don't recommend eating them dry from the packet.

    As with all sprouting, cleanliness is paramount to help avoid bacterial contamination. So, please be sure to thoroughly clean your hands and any equipment you'll be using, plus you also need to store them appropriately. 

    See storage and food safety information below.

    How to store soaked or sprouted buckwheat

    Once they're ready, I rinse and drain them thoroughly, then leave them in the strainer placed over a bowl for a few minutes to dry off a little.

    Transfer them to a suitable container lined with a paper towel to catch any unwanted moisture. Then, pop them in the fridge to stay fresh and use them within 3 days.

    As sprouted buckwheat groats are considered a living food, I leave one corner of the container slightly undone, so they can breathe. But, of course, you don't have to do this.

    Be sure to give them a quick rinse and drain them daily to help them stay fresh. Replace the kitchen paper if need be. If you notice they smell funky or weird, then throw them out.

    Are you interested in sprouting? You'll love the other articles in my sprouting series:

    • How to grow broccoli sprouts
    • How to sprout lentils
    • How to sprout chickpeas
    • How to sprout quinoa

    FAQ

    How long does it take to sprout buckwheat?

    Once soaked, they typically take 2-3 days to sprout. They’re super easy and fun to do.

    Why is my buckwheat not sprouting?

    Be sure to use raw hulled buckwheat for sprouting. If they've been cooked then they won't sprout. Roasted buckwheat is sometimes called Kasha. If you're not sure then check with the manufacturer before using.

    What do raw buckwheat groats look like?

    Raw buckwheat groats are typically a combination of light green-light brown in colour. They’re a beautiful pyramid shape, which sets them apart from other cereals or grains.

    Recipe

    A bowl of sprouted buckwheat sits on a wooden surface next to a piece of cheesecloth.

    Sprouting Buckwheat

    Juliette | Flourishing Kitchen
    Follow these 2 simple steps for sprouting buckwheat at home. Easy to prepare, raw sprouted buckwheat is healthy, versatile and delicious added to smoothies, salads, in cereals or blended into a creamy breakfast porridge. 
    5 from 14 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :10 mins
    Cook Time :0 mins
    Soaking & Sprouting :2 d
    Total Time :2 d 10 mins
    Course :Breakfast, Main Course
    Cuisine :Vegan
    Servings :2

    Equipment

    • 1 Bowl.
    • 1 Strainer or sieve.
    • Paper towel
    Prevent your screen from going dark

    Ingredients
      

    • 60 g raw hulled buckwheat groats
    • 200 ml water

    Instructions
     

    • In a bowl, soak the buckwheat groats in plenty of fresh cold water for at least 30 minutes. I prefer to soak them overnight for ease. Use enough water to cover the buckwheat by at least a couple of inches as they will swell and soak up some of the water.
      Once soaked, drain them using a sieve or strainer held over the sink. Rinse thoroughly until any gloopiness has gone and set them aside in your strainer/sieve placed over a bowl. Cover loosely with a piece of paper towel.
    • Allow them to sprout for a minimum of 8 hours. Sprouting buckwheat typically takes 2-3 days, depending on their environment/time of year. Rinse, and drain them thoroughly 2-3 times each day during the sprouting phase and before using. See notes below for storing.

    Notes

    Storing Soaked or Sprouted Buckwheat.
    Rinse then drain the buckwheat and leave to one side to dry for a few minutes. Line a suitable container (with a lid) with a piece of clean paper towel and top with the soaked/sprouted buckwheat. Store in the fridge and use within 3 days.
    Always give the buckwheat a rinse before using. I rinse and drain them once each day to keep them clean and fresh. If they start to smell discard, them and do not use.
    Keyword buckwheat, recipes with buckwheat, sprouting
    Tried this recipe?Let us know how it was!

    Food safety

    The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

    This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

    Never eat sprouts or microgreens that look or smell bad or weird. If you’re unsure, then throw them out and start again.

    Check the FSA website for more details.

    Raw Buckwheat Porridge

    Nov 13, 2022 · 1 Comment

    A bowl of porridge topped with raspberries, sliced pear and sprinkled with flaked almonds and mint leaves.

    This creamy raw buckwheat porridge recipe makes a beautiful and wholesome raw vegan breakfast. Make it with non-dairy milk sweetened with banana and cinnamon and top with raspberries, pear slices and flaked almonds. 

    Serve this dish at room temperature, so it's not fridge cold. It has the consistency of cream but, if you prefer to give it a thicker feel then use less plant milk. 

    I know this may seem like a bit of a wild take on traditional oat-based porridge, as there's no cooking involved. Nevertheless, this overnight buckwheat porridge is so smooth, creamy and totally satisfying!

    Not only that but it's gluten-free and has almost twice the amount of protein than oats as well as a host of nutritional goodness from vitamins and minerals.

    A bowl of porridge topped with pear slices, fresh raspberries, mint leaves and flakes almonds.
    [feast_advanced_jump_to]

    Ingredients

    If you're a friend of this blog, you'll know that I love raw buckwheat groats.

    Honestly, I feel like this is such an underrated food. Not only is it tasty, but it's versatile, and you can use it in so many recipes. 

    I mostly use buckwheat soaked or sprouted and add it to salads, smoothies and breakfast recipes. Imagine my excitement when I saw that you could blend it into a deliciously creamy breakfast porridge! 

    While it does sound weird at first, the whole idea of an unheated porridge, the reality is it's divine and totally worth trying.

    Other ingredients used here are:

    • Banana - to sweeten
    • Plant-based milk - use what you have, or if you fancy making your own, it's super easy. Check out my plant-milk recipes, such as oat milk, almond milk, and hazelnut milk
    • Pear and raspberries - vibrant, healthy fresh seasonal fruit filled with nourishing goodness
    • Flaked almonds - to be fully raw, swap them for raw whole almonds, if you can get hold of them

    See the recipe card for quantities.

    You may like to check out my other raw buckwheat recipes, such as this raw vegan buckwheat parfait or perhaps a cereal instead?

    Labelled ingredients for raw buckwheat porridge recipe.

    Instructions

    When preparing buckwheat groats, you'll need to add them to a bowl with double the amount of water as they soak up quite a lot. I use a fine mesh sieve for rinsing.

    Once the buckwheat is soaked, this recipe is quick and easy to make. Just blend it up with plant milk, banana and cinnamon. Divide it evenly into bowls and top with fruit and nuts. 

    Be sure to buy raw buckwheat rather than roasted, which is sometimes called buckwheat kasha. 

    Banana, powdered cinnamon, buckwheat groats and milk sitting in a blender.

    Add soaked buckwheat, plant milk, banana, cinnamon to a blender and blend until smooth.

    A bowl of smooth and creamy porridge.

    Divide blended buckwheat porridge into bowls.

    A bowl of porridge topped with pear and raspberries.

    Top the porridge with sliced pear, raspberries and almond flakes. Add fresh mint as a garnish.

    Substitutions

    If you don't like bananas or the other fruits in this recipe, easily replace them with alternatives. Here are some suggestions:

    • Pears - instead of pears, you can use apple, mango, cherries or pineapple slices.
    • Raspberries - use other berries; blueberries, cherries, or strawberries.
    • Flaked almonds - flaked almonds are usually blanched before slicing, so they are not technically raw. You can replace them with whole nuts such as almonds, hazelnuts or pistachios.
    • Bananas - these are added to sweeten the porridge naturally; if you don't like bananas, you could swap them with 3-4 soaked and pitted fresh dates.

    Storage

    Store the buckwheat porridge in the fridge separately from the fresh fruit and add the fruit just before serving. Good for 2-3 days.

    Not suitable for freezing.

    Recipe

    A bowl of porridge topped with raspberries, sliced pear and sprinkled with flaked almonds and mint leaves.

    Raw Buckwheat Porridge

    Juliette | Flourishing Kitchen
    This raw buckwheat porridge makes a wonderfully healthy, wholesome raw vegan breakfast. Made with soaked buckwheat groats then topped with slices of pear, raspberries, flaked almonds and garnished with fresh mint.
    5 from 41 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :10 mins
    Cook Time :0 mins
    Soaking :8 hrs
    Total Time :8 hrs 10 mins
    Course :Breakfast
    Cuisine :Vegan, Vegetarian
    Servings :4

    Equipment

    • high speed blender or food processor with an s-blade.
    Prevent your screen from going dark

    Ingredients
      

    • 175 g raw buckwheat groats soaked overnight
    • 240 ml plant-based milk
    • 2 bananas
    • 1 pear sliced, core removed
    • 150 g raspberries
    • 2 tablespoon maple syrup
    • ½ teaspoon powdered cinnamon

    Instructions
     

    • Place the raw buckwheat in a bowl or mason jar and add double the amount of fresh cold water. Leave to soak overnight then rinse and drain thoroughly.
    • Add the rinsed buckwheat to a blender together with cinnamon, chopped banana and plant-based milk. Blend until smooth then divide into 4 breakfast bowls.
    • Top each bowl of porridge with a few slices of pear and some fresh raspberries. Add a sprinkling of flaked almonds and a few leaves of mint to garnish. Now pour over a little maple syrup to serve, if desired.

    Notes

    Soaked buckwheat will appear slimy until rinsed well.
    Keyword Autumn, Porridge, Raw buckwheat breakfast
    Tried this recipe?Let us know how it was!

    Food safety

    The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

    This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

    Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

    Check the FSA website for more details.

    Blackberry Parfait

    Nov 2, 2022 · 6 Comments

    Three blackberry parfaits topped with fresh mint and daisies.

    This blackberry parfait recipe is a delightful raw vegan breakfast made with fresh blackberries, yogurt and raw buckwheat groats, then garnished with fresh mint leaves.

    It's a healthy yogurt parfait recipe. Enjoy as an elegant breakfast, snack or blackberry dessert.

    It’s also made from whole food and is plant-based, gluten-free, dairy-free and super delicious!  

    There is even an annual National Parfait Day on November 25th. I know, right 🙂

    A blackberry parfait with a silver spoon sitting on a small plate garnished with mint leaves, daisies and fresh blackberries.

    An easy berry parfait to put together, it makes a refreshing light alternative to using blackberries in a blackberry and apple pie.

    The only thing that takes time is soaking the groats beforehand, which you’ll need to do to make them edible. Doing this also makes it softer in texture.

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    Ingredients

    Raw buckwheat: Buckwheat is a fantastic gluten-free option, which is slowly gaining more popularity. Once soaked they can often be used in place of oats, and you can make porridge with them too.

    Be sure to buy raw buckwheat groats rather than toasted/roasted. You may need to check the packet to be sure (I’ve made this mistake before). 

    Yogurt: This recipe uses vegan yogurt for a healthier, non-dairy breakfast parfait rather than the typical whipped cream version served as dessert.

    A vegan yogurt with probiotics adds a rich serving of wholesome, smooth and creamy, gut-loving goodness. Plain or vanilla flavoured yogurt work well.

    If you're curious about making your own yogurt, check out the cashew yogurt recipe on this blog. You may be surprised at how easy it is to make.

    Blackberries: Packed full of juicy flavour, ripe blackberries have a sweet and slightly tart-tangy taste that pairs brilliantly with yogurt.

    Blackberry Jam: Sweet, smooth and slightly tangy blackberry jam - who doesn't like jam?

    For this recipe I used blackberry chia jam.

    I added a few fresh baby mint leaves to garnish (optional).

    Blackberry parfait recipe ingredients are sitting on a light surface and are labelled.

    Instructions

    Step 1: Soak the buckwheat groats for 4 to 8 hours to soften. I do this overnight because it makes this part super easy.

    Step 2: Next, give them a good rinse because the water will most likely turn them gooey; this is quite normal. Rinse them thoroughly until the buckwheat's no longer slimy.

    Step 3: Layer up the blackberry yogurt parfaits into glasses beginning with the jam. Then top each glass with a couple of blackberries and a sprig of fresh mint to garnish (optional).

    Hooray, yes it's that simple!

    See recipe card below for full details and amounts.

    Buckwheat groats soaking in a bowl of water.

    Soak raw buckwheat groats

    Raw buckwheat draining in a metal sieve placed over a bowl.

    Rinse thoroughly and drain

    Yogurt, blackberries, jam and buckwheat are being added to two small glasses in layers with a spoon. A few daisies sit to the right.

    Layer up into glasses

    Two small layered parfaits part completed sitting by a few blackberries.

    One ingredient at a time

    Two blackberry yogurt parfaits garnished with mint and daisies.

    Substitutions

    • Yogurt - instead of cashew yogurt, you can use another dairy-free yogurt or swap it out for cashew cream
    • Jam - use your favourite flavour sugar-free jam or add chopped fruit at the bottom instead
    • Raw Buckwheat - replace the buckwheat with granola or sprouted quinoa mixed with chopped raw nuts/seeds
    • Blackberries - swap the blackberries for blueberries, raspberries, cherries or any other fruit you like

    If you're curious about raw buckwheat recipes you might also enjoy this Raw Buckwheat Porridge, or my Raw Buckwheat Cereal recipe.

    Storage

    Vegan parfaits are best eaten immediately. Although, if you love meal prep then you can make them ahead of time as they will keep when refrigerated for up to 3 days.

    Not suitable for freezing.

    Top tip

    Drain the soaked buckwheat on kitchen paper and pat them dry. The paper will absorb any excess water and prevent the parfait from being too wet or mushy.

    FAQ

    What is a parfait?

    There are two well-known kinds of sweet parfait, American and French. 
    A French parfait recipe is a frozen dessert made with eggs, sugar syrup, cream and fruit. 

    The American version is typically made by layering fresh whipped cream, fruit, and syrup. Both versions may also use a liqueur.  

    A typical breakfast version is made by layering yogurt, granola and fruit. 

    Is a yogurt parfait healthy?

    A yogurt parfait can be healthy when made using healthy and nutritious wholefoods. Choose a yogurt made with tummy-loving friendly bacteria, fresh fruit, and a more natural sweetener like maple syrup or date paste.

    Recipe

    Three blackberry parfaits topped with fresh mint and daisies.

    Blackberry parfait

    Juliette | Flourishing Kitchen
    This blackberry parfait is a delightful raw vegan breakfast made with fresh blackberries, vegan yogurt and raw buckwheat groats. Garnish with fresh mint leaves.
    5 from 15 votes
    Leave a review
    Print Recipe
    Prep Time :10 mins
    Cook Time :0 mins
    Soaking time :8 hrs
    Total Time :8 hrs 10 mins
    Course :Breakfast, Dessert, Snack
    Cuisine :American
    Servings :4

    Equipment

    • 4 small glasses
    • Bowl.
    • sieve
    Prevent your screen from going dark

    Ingredients
      

    • 150 grams blackberries fresh
    • 400 grams plain vegan yogurt thick works best
    • 6-8 tablespoons jam I use chia jam
    • 4 tablespoons raw buckwheat groats for soaking

    Instructions
     

    • Soak the buckwheat groats for 4-8 hours (I soak mine overnight) in a bowl of water to soften. The water should easily cover the buckwheat by a couple of inches.
    • Next, rinse the buckwheat groats thoroughly and set them to one side. They will be slimy, this is normal. Just rinse them until they are no longer slimy.
    • Layer up the parfait by adding 1 tablespoon of blackberry jam to the bottom of each glass. Next, add some blackberries. Half them if they're large ones. Now, add a layer of vegan yogurt followed by a heaped tablespoon of buckwheat groats. The last layers are jam followed by a final layer of vegan yogurt.
    • Top each parfait with a couple of blackberries and a fresh mint leaf or two.

    Notes

    Once the buckwheat is rinsed spread them onto a piece of paper towel to absorb any excess water  and pat dry before using.
    Keyword Blackberries, blackberry parfait, vegan yogurt recipes
    Tried this recipe?Let us know how it was!

    Cashew Yogurt Recipe

    Oct 19, 2022 · 3 Comments

    A jar full of yogurt, topped with cheesecloth sits on a wood surface. A couple of cashew nuts sit to the right.

    A simple cashew yogurt recipe that's rich, smooth, creamy and naturally delicious. Perfect for your weekday breakfasts.

    As a homemade cashew yogurt, making it yourself means there are no artificial sweeteners, additives or preservatives involved. 🙂 It's also cultured, plant-based, raw and vegan.

    Two small bowls filled with yogurt and mixed berries.

    For other dairy-free recipes check out my easy cashew mayonnaise, raw vegan parmesan, oat milk, almond milk and macadamia cheese recipes.

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    Benefits

    When looking for cashew nuts at the store, you'll want to be sure to buy the raw kind for this recipe, rather than salted or roasted ones.

    Raw cashews are nutritious (source) making this recipe pretty healthy. They're an excellent source of protein, vitamins and minerals  including iron, zinc, magnesium, phosphorus, vitamin B6 and vitamin K (source). 

    I love making cashew yogurt using a probiotic powder. The probiotics charge it up with healthy live bacteria like you often find in regular dairy yogurt.

    Alternatively, check online for well known brands of starter cultures and probiotics specifically for yogurt making. Some people like to use a tablespoon or two of fresh yogurt from their last batch as their chosen starter.

    Feel free to choose what works best for you.

    Ingredients

    Yes, this recipe is really simple to make and uses only 4 ingredients, if you don't include water as an ingredient.

    Cashew yogurt recipe ingredients are laid out on a white surface and labelled.
    • cashews
    • lemon
    • probiotics (optional)
    • vanilla extract (optional)

    TIP: If you prefer not to use tap water you could use spring water instead.

    See recipe card below for quantities.

    Instructions

    There are three steps to making this raw yogurt recipe and it takes only 5 minutes of actual work (hooray!) once the cashews have been soaked. You're basically making thick cashew cream, adding a couple of ingredients, then leaving it to naturally ferment.

    Here are the three steps:

    Step 1: Soak the raw cashews for a minimum of 4 to 8 hours so that they soften.

    I like to soak raw nuts and seeds overnight because I find this to be the easiest way for soaking. Leaving them on the counter top means that I'll notice them in the morning, so I won't forget to attend to them.

    Step 2: Rinse and drain the raw nuts before adding them to a blender or food processor. Blend them up with the remaining ingredients until their texture is smooth and creamy. 

    Pour the mixture into a clean jar and cover with a piece of kitchen paper or cheesecloth to keep it clean and hold in some warmth. Secure with a rubber band.

    A high speed blender works best at blending and will give the smoothest result.

    If you're using a food processor, you may need to pause mixing several times to scrape the mixture down the sides and into the middle with a spatula. My food processor takes a good five minutes to do this properly. My blender takes about a minute!

    Step 3: Leave overnight for the yogurt to ferment. Chill in the fridge before using.

    I love to notice all the tiny bubbles that appear from the fermentation.

    See the recipe card below for complete instructions.

    A bowl of whole cashew nuts are soaking in water.

    Soak cashews.

    Cashew nut yogurt ingredients sitting in a blender.

    Add ingredients to a blender and blend until smooth.

    A mason jar filled with yogurt and topped with a piece of cheesecloth held with a rubber band.

    Pour into a clean jar, cover and leave to ferment.

    Yogurt flavours and toppings ideas

    I like to add lemon juice and a touch of vanilla before blending because I love the combination of flavours. The lemon gives the yogurt a yummy freshness rather than a lemon flavour. Feel free to omit those if you prefer making a natural unflavoured yogurt. 

    Other ideas you may like:

    • Fresh fruits - add flavours with berries like blueberries, blackberries and strawberries
    • Seeds - a sprinkling of sunflower seeds, hemp seeds, pumpkin seeds or flax seeds will all add a wonderful crunch and fantastic nutrition to your yogurt
    • Jam - a dollop of jam will also add a wonderful fruity sweetness (try my blackberry chia jam)
    • Maple syrup or date paste will add that natural sticky sweetness we all adore.

    Storage

    Store in the fridge to stay fresh for up to 5 days.

    FAQ

    How do you thicken cashew yogurt?

    For a thicker consistency you could strain the yogurt. Fold some cheesecloth and lay it onto a strainer over a bowl (or use a paper coffee filter instead). Pour the yogurt carefully over and allow any excess liquid to drain into the bowl. Cover then place in the fridge for 12-24 hours. Check it a few times over this period until the yogurt reaches your preferred consistency.

    How to make it without probiotics?

    You can make yogurt without adding probiotic powder. However, the yogurt may take a little longer to naturally ferment.

    What does it taste like?

    Vegan cashew yogurt is rich, creamy and mild tasting. It doesn't particularly taste like cashew nuts. Although it's fresh when made, it lacks the same fresh taste as milk-based dairy yogurts. However, it makes a tasty alternative that you should definitely consider trying.

    Recipe

    A jar full of yogurt, topped with cheesecloth sits on a wood surface. A couple of cashew nuts sit to the right.

    Cashew Yogurt Recipe

    Juliette | Flourishing Kitchen
    A simple cashew yogurt recipe that'll give a smooth and creamy vegan yogurt which tastes delicious.
    5 from 56 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :5 mins
    Cook Time :0 mins
    Soaking/Fermenting :1 d 8 hrs
    Total Time :1 d 8 hrs 5 mins
    Course :Breakfast, Condiment
    Cuisine :Vegan
    Servings :6

    Equipment

    • a blender or food processor with an s-blade.
    • jar
    • cheesecloth and rubber band
    Prevent your screen from going dark

    Ingredients
      

    • 260 g cashew nuts
    • 330 ml water
    • 1 tablespoon freshly squeezed lemon juice
    • 1 teaspoon vanilla extract
    • 1 probiotic capsule

    Instructions
     

    • Soak the cashew nuts for 4-8 hours (I soak mine overnight) in a bowl of water so that they soften.
    • Rinse and drain the cashews then place them into a blender with the rest of the ingredients. Pull the probiotics capsule apart, empty the powder into the blender and discard the capsule. Blend until smooth.
    • Pour the mixture into a clean jar and cover with a piece of cheesecloth or kitchen paper to keep it clean. Leave for up to 24 hours to ferment naturally. Pour into a container with a lid and store in the fridge to stay fresh for up to 5 days.

    Notes

    To thicken the yogurt lay a folded piece of cheesecloth (or paper coffee filter) in a strainer and sit it over a bowl. Pour the yogurt over the cloth/filter, cover and place in the fridge for 12-24 hours to allow some of the liquid to fall through into the bowl underneath. Check several times over that period until the yogurt reaches your desired consistency. 
    You may notice a little separation which can be quite normal with yogurt. Stir the yogurt so that it comes together again.
    Keyword Cashew Yogurt, Yogurt
    Tried this recipe?Let us know how it was!

    Food safety

    Ensure all utensils and work surfaces are clean before using and make sure your hands are always clean when preparing foods.

    How to Grow Broccoli Sprouts (jar method)

    Oct 3, 2022 · 3 Comments

    A jar full of sprouts with a cheesecloth lid.

    Follow these 3 easy steps to learn how to grow broccoli sprouts in about five days. Add more goodness to your meals (without having to cook). 

    Growing sprouts is a fun way to grow living foods indoors all year round. I love how beautiful and nutritious broccoli sprouts are. You can add them to many dishes, from sandwiches to salads, smoothies, soups and more.

    A jar filled with sprouts topped with a cheesecloth lid.

    This recipe is inspired by my other popular sprouting recipes on this site, How to Sprout Quinoa, How to Sprout Chickpeas, and How to Sprout Lentils.

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    Are broccoli sprouts really good for you?

    As you may have noticed, broccoli sprouts are getting an increasing amount of attention right now, and that's for good reason. They contain many nutrients including protein, fibre, vitamins A and C, calcium, iron, and glucosinolates (see also Sulforaphane).

    You can learn more about the health benefits of broccoli sprouts by visiting Nutritionfacts.org, the National Library of Medicine website at PubMed.gov and Science Direct.

    Equipment

    To grow broccoli sprouts using the jar method, you'll need the following:

    • a good-sized jar or a wide-mouthed mason jar
    • a piece of cheesecloth plus a rubber band / or a suitable sprouting lid (available in stores online)
    • a bowl to store the jar at an angle which allows excess water to escape

    Instructions

    When you buy broccoli seeds be sure to purchase organic seeds from a reputable supplier specifically for sprouting purposes. Sprouting seeds are produced to much higher standards than regular garden seeds with less risk of harmful bacteria, which can cause illness.

    Step 1 - Add broccoli seeds to a clean jar, top with plenty of cool water and allow them to soak.

    Step 2 - Drain the soak water from the jar. Rinse the seeds, then drain thoroughly. You should do this 2-3 times daily until they're fully sprouted.

    Step 3 - When ready, give them a final rinse and drain, then leave them out to dry on some kitchen paper before using or storing. 

    See below for full instructions.

    Top tip

    Turn the jar while sprouting to encourage the tiny seeds to spread around the glass. Doing this can help with airflow and reduce clumping.

    Broccoli sprouts - how to grow.

    Seeds soaking in a jar of water.

    Soak the broccoli seeds.

    A jar containing seeds placed an angle inside  a glass bowl.

    Rinse, drain thoroughly and set aside, upturned in a bowl to sprout.

    A jar of just sprouted seeds upturned in a glass bowl.

    Rinse and drain sprouts twice daily and see their little tails start to grow.

    A mason jar filled with living sprouts.

    Allow the sprouts to go green by placing somewhere bright until ready. I do this for a day or two.

    A bowl of sprouts.

    Set aside on some paper towel to dry before using/storing.

    How to remove the hulls

    If you prefer not to eat the hulls, you can remove most of them as follows:

    • Add the finished sprouts to a big bowl of fresh water and spread them out a little. Swish them around the water using your fingers and watch hulls rise to the top. Now the hulls are super easy to scoop up with a spoon.
    • I like to do this using my salad spinner. Then once I've removed the hulls, I empty out the water and spin the broccoli sprouts to throw off as much excess water as possible.

    Storage

    Place onto some kitchen paper and store in a lidded container in the fridge for up to five days. Sprouts are a fresh healthy living food and are meant to be consumed within a few short days.

    They can be frozen, although I've not done this myself. I prefer to enjoy them fresh so grow them weekly in small batches.

    How to tell if sprouts have gone bad

    I find broccoli sprouts do wilt or spoil remarkably quickly. If this happens, toss them out and begin again.

    One of the beautiful things about growing your own broccoli sprouts is that you're in control of their environment, which can positively reduce the risk of any unwanted bacterial growth.

    Healthy sprouts will have a lovely mild fresh smell to them. So, please give them a good sniff each time you grow sprouts so that you become familiar with how healthy sprouts should smell. 

    However, suppose they have a powerful aroma. In that case, your sprouts may have spoiled, so you'll need to throw them out and start again. Another tell-tale sign of spoiling is if they appear wilted or slimy, so again discard them straight away.

    Most of the time, problems are due to these three things:

    • Sitting in water - Ensure you drain them thoroughly, as sitting in water will cause them to rot.
    • Poor airflow - there must be enough airflow in and around the jar.
    • Too much heat - sprouts, especially broccoli sprouts, do not like warmth or heat, which cause them to wilt and smell. If this happens, toss them out.

    The rinsing and draining process helps keep them clean, fresh, and moist and reduces seeds clumping inside the jar.

    Recipe

    A jar full of sprouts with a cheesecloth lid.

    How to Grow Broccoli Sprouts (jar method)

    Juliette | Flourishing Kitchen
    Grow your own broccoli sprouts in 3 easy steps and about five days with no fancy equipment.
    4.95 from 18 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :5 d
    Cook Time :0 mins
    Total Time :5 d
    Course :Salad
    Cuisine :Raw Vegan

    Equipment

    • A medium size jar or wide mouthed mason jar
    • A piece of cheesecloth and rubber band or a sprouting lid
    • A bowl.
    Prevent your screen from going dark

    Ingredients
      

    • 1 tablespoon organic broccoli sprouting seeds specifically produced for sprouting/microgreens
    • fresh cool water as needed

    Instructions
     

    • Pour the seeds into a jar and fill halfway with fresh cool water. Place to one side out of direct sunlight to soak for 6-12 hours (according to the packet instructions). This is the only time the seeds should sit in water. Sitting in water is a common cause of spoiling. If they spoil, discard them and begin again.
    • Securing the lid with your fingers, empty the soak water from the jar, then fill halfway again with fresh cool water. Swirl the seeds around for a few moments before pouring the water away. Be sure to drain the water away thoroughly. Place the jar at an angle in a bowl to allow any excess water to escape. Rinse and drain twice daily until ready. I like to do this in the morning and the evening.
    • The broccoli sprouts are ready to harvest in about five days. They'll have grown 2-5 centimetres long and developed their first tiny green leaves. Place them somewhere bright for a few hours so the leaves can photosynthesise and turn green. Rinse and drain one last time. Remove the sprouts from the jar and set them out to dry on some paper towel before storing.

    Notes

    Keep your broccoli sprouts fresh and stored in a lidded container in the fridge for up to 5 days. I like to sit mine on a piece of paper towel. Give the sprouts a quick rinse and drain before using.
    It's a good idea to watch over your sprouts and learn how they look and smell during this process, so it becomes familiar to you. 
    Keyword broccoli sprouts, sprouting, sprouts
    Tried this recipe?Let us know how it was!

    FAQ

    Should I soak the seeds in apple cider vinegar first?

    Many people like to first soak their seeds in water with a little apple cider vinegar to clean them up and help remove any unwanted bacteria.

    I've tried sprouting seeds both with and without doing this. I generally don't do this as a rule myself, as I haven't felt the need to but, please do whichever method you prefer.

    Do I need to leave them in the dark?

    Some people like to leave their sprouts in the dark to germinate by putting them in a cupboard. I tried this method when I first started sprouting but honestly, as they were out of sight I just kept forgetting about them so now I sprout mine on the counter top where I can see them each day 🙂

    When sprouts start to grow their first tiny leaves place them somewhere light (out of direct sunlight) to help them photosynthesise and turn a beautiful green.

    Why are my broccoli sprouts fuzzy?

    Sprouts like brassicas, including broccoli sprouts, put out tiny root hairs when they're thirsty and looking for water. You may notice this happen when you pick the sprouting jar up in the morning and see their tails look white and fuzzy.

    Please give them a rinse so they can have a good drink, drain them well and you should notice the fuzz disappear. If the fuzz doesn't fade away, there's a good chance it's mould so throw them out and begin again.

    Food safety

    The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.

    This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

    Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.

    Check the FSA website for more details.

    Blackberry Chia Jam

    Aug 29, 2022 · 1 Comment

    A jar of jam sitting on a marble surface.

    A gorgeous end-of-summer raw blackberry chia jam. Made in a few minutes with just 3 ingredients. 

    Sweeten with a couple of soaked dates. Their rich, earthy sweetness is natural and gentle and adds more goodness to the jam.

    Blackberries are left to dry on a paper towel covered dinner plate.

    This is a beautiful way to make bramble jam quickly with a few raw ingredients. Chia seeds replace pectin, traditionally used to thicken a jam.

    If you're curious about raw foods I hope you'll find these posts helpful: raw food techniques, 10 ways to start with raw food and 6 healthy foods raw foodies love.

    [feast_advanced_jump_to]

    Ingredients

    I love to make blackberry chia jam using fresh wild blackberries foraged from our local hedgerows and bramble bushes on warm sunny days.

    Of course, you can also use blackberries from the market or your local supermarket.

    A bowl of blackberries, a bowl with chia seeds and a bowl containing two dates sit on a marble work surface. They ingredients are labelled.
    • blackberries
    • chia seeds
    • dates

    See recipe card for quantities.

    Cleaning wild-picked blackberries

    If you've picked your own blackberries, you'll need to clean them up before using them in any recipe.

    Gentleness is key when handling them, as they break apart very quickly.

    I like to soak mine in water with a splash of apple cider vinegar, although you can use a little salt instead if you wish. Or you may use just water; it's your preference.

    CLEANING STEPS

    Firstly, go through the bramble and pick out any leaves, pieces of stem, or anything you don't want. Be careful of any prickles.

    Next, add the berries to a bowl of water with a splash of raw apple cider vinegar. Give them a gentle stir with one hand, then leave them to soak for 10 minutes.

    This will start the cleaning process and allow any bugs/debris to float to the top or sink to the bottom of the bowl.

    Now, give the blackberries another couple of stirs before picking up a handful at a time to sort through. Place the best berries in a sieve over the sink to drain and discard anything else.

    Repeat the process above. I like to do the second soak without vinegar.

    Finally, leave the blackberries to drain in a sieve over the sink, or tip them onto a plate covered with kitchen paper to dry off a little before using.

    Fresh blackberries are in a bowl of water being washed. Someones right hand scoops out some berries.

    Wash the berries gently in cold water and pick out the best to make chia jam.

    Blackberries are draining in a sieve.

    Rinse and drain in a sieve.

    Basic Recipe Instructions

    1. Add your ingredients to a food processor
    2. Blend until smooth
    3. Pour into a airtight container to store in the fridge
    Blackberries, soaked dates and chia seeds are sitting in a food processor.
    1. Add the ingredients to a food processor.
    Blended blackberry chia jam recipe ingredients.

    2. Blend for 2-3 minutes to mix evenly.

    A jar of jam sitting on a marble heart shaped board with a teaspoon sticking out of the top.

    3. Add to a jar.

    Substitutions

    This recipe uses a couple of soaked dates to sweeten. Still, you could also use maple syrup or coconut sugar instead.

    Play with the level of sweetness by adding just a small amount first, then giving the jam a taste test before adding any more.

    Equipment

    I use a food processor to make this recipe as it liquidises the fruit and produces a wonderfully smooth consistency.

    If you prefer to, mash the berries with a fork to extract the juice, then sweeten with maple syrup before adding chia seeds.

    Stir well to mix evenly and pour into a clean jar with a lid. Place in the refrigerator to set for a few hours or overnight before use.

    Top tip

    I find that chia seeds do a fabulous job of thickening everything into a jam.

    However, I like to add a tablespoon of water per 100 grams of fruit so that it doesn't set too much.

    Of course, the exact amount and consistency of chia seed jam produced may vary slightly depending on how juicy the fruit is.

    Recipe

    A jar of jam sitting on a marble surface.

    Blackberry Chia Jam

    Juliette | Flourishing Kitchen
    A gorgeous end of summer raw blackberry jam made with just 3 ingredients.
    5 from 23 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :5 mins
    Cook Time :0 mins
    Soak time :15 mins
    Total Time :20 mins
    Course :Spread
    Cuisine :British

    Equipment

    • Food processor with an s-blade.
    • Glass jar with a lid
    Prevent your screen from going dark

    Ingredients
      

    • 300 g blackberries
    • 2 pitted medjool dates
    • 2 tablespoons chia seeds
    • 3 tablespoons soak water

    Instructions
     

    • Soak the dates in hot water for 15 minutes, then remove them from the water and discard the pits.
    • Place the blackberries, chia seeds, dates and 3 tablespoons of the soak water into a food processor and blend until smooth (approximately 2 minutes).
    • Pour into a clean jar with a lid. Place in the fridge for a few hours or overnight to allow the jam to thicken before using.

    Notes

    Makes approximately 220g blueberry chia jam or 1 medium size jar. Will keep in an airtight container in the fridge for up to one week. Freeze in a suitable container for up to three months.
    Keyword Blackberries, Chia Jam, Chia Seeds
    Tried this recipe?Let us know how it was!

    FAQ

    Can you use frozen blackberries for jam?

    Yes, defrost frozen blackberries thoroughly before use.

    How do you get seeds out of blackberries?

    Lay the blackberries in a fine mesh sieve over a bowl and squash them with a fork or spoon so that the juice runs out underneath and the cloth catches the seeds.

    What does chia seed jam taste like?

    Chia seed jam will take on the fruits' flavour and the flavour of any other ingredients used in the recipe. This is because the seeds swell up over time to absorb the ingredients they're sitting in and don't really have a flavour of their own.

    Hemp Seed Ranch Dressing

    Aug 5, 2022 · 4 Comments

    A glass dish containing a pretty green salad dressing and a wooden teaspoon.

    This creamy hemp seed ranch dressing is perfect for pouring over salads and for dipping. Filled with fresh green herbs it's oil-free, nut free and gluten-free. Ready in 5 minutes.

    A sprinkling of fresh herbs and hemp hearts near a dish containing green dressing and a spoon.

    This really is one of those salad dressings that goes with everything, from simple sliced tomatoes with avocado to vegetables noodles and big green salads. It's one of my favourite plant-based dressings of all time and it never gets boring.

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    Ingredients

    This recipe uses fresh ingredients, instead of the usual dried versions, to create a refreshing tasting raw vegan dressing that's a beautiful green colour. I use hemp seeds instead of cashew nuts, mayonnaise or yogurt.

    Labelled ingredients for a ranch salad dressing made with hemp seeds.
    • fresh dill
    • fresh parsley
    • fresh chives
    • spring onion
    • fresh garlic
    • lemon and mustard add a refreshing tang

    Hemp seeds are a nutritional powerhouse and high in protein. They contain minerals including copper, zinc, calcium, manganese, magnesium, iron and phosphorus as well as some vitamins (source).

    See recipe card for quantities.

    Instructions

    The two steps in this raw vegan recipe make this dressing super easy to do.

    Making your own dressings means you can control the ingredients. Using real foods to create your favourite flavours is a simple way to stay healthy and really enjoy food at its best.

    If you like making your own dressings you may like to check out this lemon herb vinaigrette, tahini miso dressing, or how about this easy cashew mayonnaise recipe?

    Some torn fresh herbs and some hemp hearts in a blender cup.

    Step 1. Place ingredients into a small blender.

    Close up of a green dressing in a blender cup.

    Step 2. Blend until smooth and creamy.

    TIP: If your blender isn't particularly powerful, you might want to try and grind the hemp hearts into a powder first, before adding the remaining ingredients.

    Depending on the equipment available, I'll sometimes do this to create a creamier texture with my salad dressings and sauces.

    A light green salad dressing in a small glass dish and a wooden tea spoon.

    Storage

    Store in an airtight container in the fridge for 3-5 days.

    Recipe

    A glass dish containing a pretty green salad dressing and a wooden teaspoon.

    Hemp Seed Ranch Dressing

    Juliette | Flourishing Kitchen
    This hemp seed ranch dressing is creamy, light and delicious tasting. It's beautiful poured on big green salads and used as a dip for all your favourite veggies. Raw, vegan, oil-free, nut-free and gluten-free.
    5 from 34 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :5 mins
    Total Time :5 mins
    Course :Condiment
    Cuisine :American, Raw Vegan
    Servings :4

    Equipment

    • High speed blender.
    • Paring knife.
    • Chopping board.
    Prevent your screen from going dark

    Ingredients
      

    • 4 tablespoons hemp hearts
    • 60 ml water
    • ½ lemon juice of
    • 1 spring onion
    • 1 tablespoon fresh dill finely chopped
    • 1 tablespoon fresh parsley finely chopped
    • 1 tablespoon fresh chives finely chopped
    • 1 garlic clove
    • ¼ teaspoon sea salt
    • ⅛ teaspoon mustard powder

    Instructions
     

    • Roughly chop the spring onion and garlic.
    • Add ingredients to a high speed blender and blend until a smooth and creamy consistency is achieved.
    • Do a taste test and adjust accordingly. If more tang is required you can add a pinch more mustard or salt before blending together once more. Store in an airtight container in the fridge for 3-5 days.
    Keyword dressings, hemp seeds, ranch dressing
    Tried this recipe?Let us know how it was!

    FAQ

    What goes well with hemp seeds?


    Hemp seeds are easily incorporated into meals, drinks and snacks. Some examples include:

    Sprinkle some over breakfast cereal,
    add to smoothies,
    use them to create dairy-free milk,
    add to desserts or soups
    create creamy vegan dressings with them.

    Raw Veggie Wraps

    Jul 28, 2022 · 3 Comments

    Two raw veggie wraps sit on a pretty blue and white floral plate.

    These rainbow raw veggie wraps are quick, easy to make and deliciously healthy. Fill a big cabbage or kale leaf with sliced raw vegetables and add your favourite dressing to dip them in for a plate full of utter delight. 

    A close up of two raw veggie wraps and their filling.
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    Ingredients

    Raw veggie wraps are versatile and one of my favourite go-to meals. Use raw vegetables you already have, or go and buy a few of your favourites to use as a filling.

    This recipe take minutes to make, so these vegan wraps are brilliant if you're pushed for time.

    Love them even more when served with some of your favourite salad dressing or a dip on the side.

    Vegetable wrap ingredients lay on a worktop and are shown labelled.
    • avocado
    • kale
    • red cabbage
    • bell pepper
    • cucumber
    • fresh sprouts

    Plus, add your favourite dressing to serve. I served mine here with this delicious raw hemp seed ranch dressing.

    Some other salad dressing ideas you may like to try include tahini miso dressing, lemon herb vinaigrette and my gorgeous peanut salad dressing.

    Recipe Instructions

    First, lay out a cabbage/collard leaf and trim the stem along the back using a sharp knife so that each leaf lays flat. Doing this makes the leaves easier to fold into a wrap.

    Second, mash the avocado in a bowl with a fork, add a squeeze of lemon and salt/pepper to taste and stir. Finally, lay out your chopped vegetables, making them easy to use.

    Third, take your first kale or cabbage leaf and spread a spoonful of mashed avocado along the middle. Top this with some raw vegetables and sprouts.

    Lastly, take the leaf and roll it away from you and over the filling. Fold in the sides as you go with your fingers. Roll the leaf and its filling tightly up and over until the end.

    I like to slice them into two down the middle and serve them on a plate with a little of my favourite dressing on the side for dipping.

    A large kale leaf that has some of its stem removed plus a sharp knife.

    Trim the stem from your greens.

    A small bowl of avocado & lemon is being mashed with a fork.

    Mash an avocado.

    A large kale leaf topped with sliced vegetables and sprouts.

    Lay out a kale or collard leaf and top with mashed avocado, sliced raw veggies and sprouts.

    A kale leaf filled with vegetables is being folded.

    Fold in the sides and roll.

    A halved collard wrap on a small blue and white plate with dressing on the side.

    Recipe Variations

    One of the most loved things about raw wraps is that you can make many variations by changing the ingredients and the dressing you use.

    • Purple kale - instead, try using other large leafy greens like collard greens, Swiss chard, rainbow chard or cabbage
    • Avocado - add some chilli flakes to the mash for a spicy version or replace with hummus like this beet hummus or lemon turmeric hummus
    • Bell peppers - swap with shredded carrot or sweet potato
    • Fresh sprouts - you might add microgreens or something completely different such as mango or strawberry slices

    Storage

    These are best enjoyed on the same day. Not suitable for freezing.

    Top tip

    Raw veggie wraps are brilliant in your lunch box. Wrap them in parchment and tie them with a piece of string to help them stay intact.

    Recipe

    Two raw veggie wraps sit on a pretty blue and white floral plate.

    Raw Veggie Wraps

    Juliette | Flourishing Kitchen
    Raw veggie wraps are quick, easy to make and deliciously healthy. Fill a big cabbage or kale leaf with sliced raw vegetables, add a dressing to dip them in, and that's it!
    5 from 20 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :15 mins
    Total Time :15 mins
    Course :Main Course, Salad
    Cuisine :Raw Vegan
    Servings :2
    Prevent your screen from going dark

    Ingredients
      

    • 4 large leafy green leaves such as kale, cabbage or chard
    • 1 avocado peeled and de-stoned
    • 1 orange bell pepper halved, seeds removed, sliced into thin strips
    • ½ cucumber cut into thin strips
    • 70 g red cabbage shredded
    • 60 g fresh sprouts optional

    Instructions
     

    • With a sharp knife, trim the stem of each leaf so that the leaf lays flat.
    • In a bowl, mash the avocado. Add a squeeze of lemon juice and stir to mix.
    • Lay a leaf onto your chopping board. To the middle add a spoonful of mashed avocado and a few slices of each vegetable, and then top with sprouts. Add a pinch of salt and freshly ground pepper to taste, if you wish
    • To make a wrap, take each side of the leaf and fold it into the centre. Lift and roll the piece nearest to you tightly over the sliced vegetables and away until you reach the end. Slice each wrap into 2 to serve.

    Notes

    Perfect served with a freshly made dressing, such as this peanut dressing.
     
    Keyword collard wraps, raw veggie wraps
    Tried this recipe?Let us know how it was!

    FAQ

    What are vegan wraps made of?

    You can make fresh raw vegan wraps using larger leafy greens like kale, cabbage, collard leaves and chard.

    Are vegan wraps healthy?

    Vegan wraps can be part of a healthy diet when loaded with unprocessed whole foods such, for example, fruits, vegetables, nuts, seeds, legumes, sprouts and microgreens.

    I love to make wraps using large leafy greens such as kale or rainbow chard. You can then layer them with things like mashed avocado or hummus and top with ingredients of your choice.

    Add more flavour and vary your wraps by including some of your favourite herbs and spices 🙂

    You can find out more in this post about what other raw foods people like to eat, which provides more information and I hope it will also answer some questions you may have.

    Sprouted Quinoa Summer Salad

    Jul 19, 2022 · 2 Comments

    A plate of sprouted quinoa, tomatoes, olives, cucumber, topped with little pieces of cheese.

    A delicious sprouted quinoa summer salad filled with cherry tomatoes, kalamata olives, cucumber and fresh herbs. Top with small chunks of vegan cashew cheese and a red wine vinegar dressing.

    A plate of quinoa salad with cherry tomatoes, cucumber, olives and cheese.

    This quinoa salad recipe is inspired by a love for summer salads filled with Mediterranean vegetables, tomatoes and olives. Bursting with flavour and irresistible.

    This one's great for lunch or as a light dinner on long warm summer evenings served with leafy greens and chunks of ripe avocado. The simple vegan cheese adds a hit of salt and creaminess to the dish.

    Any leftovers can be eaten the next day.

    If you're looking for more quinoa sprout recipes you'll love my Broad Bean Sprouted Quinoa Salad.

    You will need to sprout the quinoa before using. Have you sprouted quinoa before? If not, take a look at my quick How to Sprout Quinoa tutorial.

    If you're looking for fully raw vegan cheese recipes check out my Macadamia Nut Cheese Recipe. It's easy to make a deeelicious!

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    Ingredients

    For this vegan quinoa salad recipe, you'll need the following ingredients:

    labelled ingredients for summer sprouted quinoa salad recipe.

    For the salad

    • freshly sprouted quinoa - want to see how to sprout quinoa? It's easy to do
    • cherry tomatoes - plump, juicy and ripe - they're so kissable!
    • Kalamata olives - for earthy savouriness and tang.
    • cucumber - juicy and refreshing
    • fresh herbs - oregano, thyme, basil
    • red onion - a hit of acid

    For the dressing

    • garlic, red wine vinegar and extra virgin olive oil - a quick and easy no-fuss dressing
    • salt and pepper - help to bring all the flavours together

    For the cashew cheese

    • cashew nuts - pre-soaked
    • lemon juice
    • nutritional yeast
    • salt

    This recipe uses fresh quinoa sprouts. If you prefer not to sprout the quinoa you will need to cook the quinoa fully before using, as per the packet instructions.

    To make the cashew cheese soak the nuts in water to soften them before blending. I let them soak overnight because it's easy to do.

    Yes, doing these little bits of preparation feels different at first, but you soon get used to it. Plus it means that you don't always have to cook.

    Rinse and drain the soaked nuts in the morning, and store them in the fridge until they're needed.

    See the recipe card below for quantities.

    Instructions

    First, make the dairy-free nut cheese by blending the ingredients together in a food processor with an s-blade. It takes about 5-6 minutes. Pause when needed to scrape down the sides with a spatula. Next, press it into an ice cube tray and into the freezer for half an hour to firm up while preparing the rest of the ingredients.

    Second, whizz up the dressing in a jar and place it to one side.

    Third, slice the salad vegetables and herbs. Add them to a mixing bowl with the olives, fresh quinoa sprouts, a little of the dressing and mix together gently with a spoon.

    Lastly, remove the ice cube tray from the freezer. Pop the cheese cubes onto a plate and slice a few into smaller pieces. Divide the salad across two plates. Sprinkle some cheese and microgreens over each of them to serve.

    A mixing bowl with cashew nuts, nutritional yeast and salt.

    Place the cashew cheese ingredients into a food processor.

    A spatula and a mixing bowl containing some blended creamy yellow ingredients.

    Blend until smooth.

    A partly filled silicone ice cube tray, spatula and kitchen towel.

    Scrape into an ice cube tray and freeze for 30 minutes.

    A jar of oil and vinegar salad dressing.

    Shake up a quick salad dressing.

    A mixing bowl containing quinoa and various chopped summer salad vegetables.

    Slice the salad ingredients, add them to a mixing bowl with the fresh quinoa sprouts, olives, and some dressing, and mix with a spoon.

    Close up of finished quinoa salad recipe.

    Divide the quinoa salad onto 2 plates, top with a few sliced pieces of the cashew cheese. Garnish with microgreens to serve.

    A plate of quinoa salad with sliced cherry tomatoes, cheese, olives, cucumber and herbs.

    Substitutions

    • Quinoa Sprouts - instead of fresh raw quinoa sprouts, you could use cauliflower rice. If you prefer, use regular quinoa ensuring that it has been cooked thoroughly, as per the packet instructions.
    • Cashew Cheese - use your preferred vegan cheese instead or try my raw macadamia nut cheese recipe.
    • Kalamata Olives - replace with any olives of your choice.
    • Red Wine Vinegar - raw apple cider vinegar or lemon juice works well.
    • Fresh herbs and Microgreens - here I use oregano, basil and thyme. Use your favourite herbs. Cress works well instead of microgreens.

    Storage

    Store the ingredients separately from the quinoa in the fridge and combine when ready. Keeps well for 2-3 days.

    This recipe makes enough cashew cheese for 4 light servings, so store whatever's left in an airtight container in the fridge for up to 4 days.

    This recipe is not suitable for freezing.

    Top Tip

    A small square silicone ice cube tray is the best kind to use with this method. I find the more rigid plastic trays are too fiddly, and the filling doesn't always pop out in an even shape.

    Recipe

    A plate of sprouted quinoa, tomatoes, olives, cucumber, topped with little pieces of cheese.

    Summer Sprouted Quinoa Salad

    Juliette | Flourishing Kitchen
    A juicy and delicious freshly sprouted quinoa summer salad filled with cherry tomatoes, kalamata olives, cucumber and fresh herbs. Topped with a quick vegan cashew cheese. 
    5 from 38 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :40 mins
    Total Time :40 mins
    Course :Main Course, Salad
    Cuisine :Mediterranean
    Servings :2

    Equipment

    • Chopping board.
    • Paring knife.
    • citrus juicer
    • Food processor with an s-blade.
    • Spatula.
    • Ice cube tray
    • Garlic crusher
    • Glass jar with a lid
    • mixing bowl.
    • Wooden spoon.
    Prevent your screen from going dark

    Ingredients
      

    For the vegan cashew cheese

    • 70 g cashew nuts
    • juice of ½ a lemon
    • 1 tablespoon nutritional yeast
    • ½ teaspoon salt

    For the dressing

    • 4 tablespoon extra virgin olive oil.
    • 3 tablespoon red wine vinegar
    • 1 garlic clove crushed
    • a good pinch of salt and pepper

    For the salad

    • 100 g freshly sprouted quinoa see my recipe How to Sprout Quinoa
    • 130 g cherry tomatoes a large handful
    • 50 g kalamata olives
    • 60-70 g cucumber
    • 1 very small red onion
    • 1 teaspoon fresh oregano finely sliced
    • 1 teaspoon fresh thyme leaves
    • 1 small handful fresh basil leaves torn

    To garnish

    • 2-3 tablespoon microgreens or alternatively a few small basil leaves

    Instructions
     

    To make the cashew cheese

    • Place the nut cheese ingredients into a food processor with an s-blade and blend until smooth. Using a spatula, occasionally pause to scrape the mixture from the sides back into the middle and mix until it's completely smooth in texture (approximately 5 minutes).
    • Scrape the mixture into a silicone ice cube tray. Place into a freezer for about 30 minutes to firm up into little 'feta' shape cubes. Once done, remove it from the freezer and turn out onto a plate. Slice them into smaller pieces for your salad, if desired.

    To make the dressing

    • While the nut based 'cheese' is in the freezer, prepare the rest of the salad. Peel the garlic and crush it into tiny pieces using the garlic crusher, then add them to a jar.
    • Pour the extra virgin olive oil and red wine vinegar into the jar and add a good pinch of salt and pepper. Screw the lid on, then shake it, so the salad dressing emulsifies. Put it to one side.

    To make the salad

    • Peel the red onion and slice off the ends. With a paring knife, slice it very finely into half moon shapes. Halve the cherry tomatoes and finely dice the cucumber.
    • Take each herb and remove the leaves from their stems. Finely slice the oregano and roughly chop the basil.
    • Add freshly sprouted quinoa to a medium-sized mixing bowl with the salad vegetables, olives and herbs.
    • Drizzle over 3 tablespoons of the dressing and mix together gently. Do a quick taste test and adjust the seasoning to your liking.
    • Divide the salad onto 2 serving plates. Top each dish with a few pieces of cashew cheese, and sprinkle over some microgreens or more herbs. Serve with the remaining dressing on the side and use as needed.

    Notes

    This recipe for cashew cheese is quick and straightforward, and it makes more than is needed here. However, any leftover can be stored in the fridge in an airtight container for up to 4 days. (Psst. It's excellent spread onto crackers and topped with pickles.)
    While I love fresh oregano sprinkled over salads, many people find it overpowering and prefer to use a pinch of dried oregano instead. 
    Don't use uncooked dried quinoa. Quinoa must be either cooked as per the packet instructions before using or alternatively it may be sprouted. If you'd like to know how sprout quinoa please see my post How To Sprout Quinoa.
    Keyword cashew cheese, Quinoa, Summer
    Tried this recipe?Let us know how it was!

    Food safety

    The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them. This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

    Check the FSA website for more details.

    Before consuming quinoa needs to be either cooked thoroughly, as per the packet instructions or freshly sprouted before eating. Do not consume dried quinoa.

    Macadamia Cheese

    Jul 8, 2022 · Leave a Comment

    A plate with sliced figs, grapes & herb-wrapped soft cheese.

    A simple & delicious dairy-free macadamia nut cheese recipe. Made with a few essential ingredients, lemon, garlic, nutritional yeast, and salt, then rolled in finely chopped fresh herbs.

    A plate soft cheese slices, herbs, grapes & figs.

    I'm hoping this recipe might persuade you (if you've ever wondered how) to have a go at making vegan cheese. It takes just a few minutes overall to put together. Plus, there's no cooking.

    As a nut cheese, it's not going to taste like one made with dairy, but this is really good and worth doing. It may surprise you. This raw vegan cheese is fantastic in salads or served on a platter with fruit, olives and crackers.

    I particularly love it in Summer time sitting outside with a nice glass of something cold.

    [feast_advanced_jump_to]

    Ingredients

    Labelled nut cheese recipe ingredients laid out on a surface.

    I use raw nuts for this macadamia nut cheese recipe. Soaking them overnight in water (for 5-8 hours) makes them easy to blend. In addition, the fat contained in the nuts gives this dairy-free cheese its creaminess.

    • macadamia nuts
    • lemon juice
    • fresh garlic
    • nutritional yeast - optional, but adds some cheesy flavour
    • salt
    • fresh herbs

    See the recipe card for quantities.

    Instructions

    This recipe couldn't be more straightforward as it's so simple to make and fun to do!
    You add the ingredients to a blender, blend it until it's completely smooth, and then use a piece of parchment to roll it into a log shape.

    Freezing for about half an hour will firm up the texture and help it stay in a pretty log shape like a goat's cheese.

    Macadamia cheese recipe ingredients added to a food processor.

    Add ingredients to a blender.

    Blended ingredients starting to form a ball.

    Blend until smooth & forms a ball.

    Parchment in a sushi matt being rolled. A spatula

    Turn out onto parchment & roll into a log shape.

    Soft cheese being rolled in fresh chopped herbs on a chopping board.

    Roll in finely chopped herbs.

    A plate with sliced figs, grapes & herb-wrapped soft cheese.

    Variations

    If macadamia nuts are an issue, you might try using soaked almonds, cashews or sunflower seeds instead.

    Or change up the flavours a little more with some alternative ingredients. Here are some suggestions:

    • Spicy - add a sprinkle of chilli pepper flakes to the mixer when blending.
    • Herbs - change the herbs for some other flavours. I like to use whatever's in season. Finely chopped chives with a bit of rosemary works well.
    • Miso - half a teaspoon of fresh miso paste for a slightly salty umami flavour. You might like to use miso instead of nutritional yeast or both even. I recommend doing a taste test while mixing before adding any salt, as you may find it doesn't need it.

    Storage

    Pop this cheese in an airtight container, and store it in the fridge for up to 5 days.

    This macadamia nut recipe will freeze well. However, it's best to freeze it before rolling it into chopped herbs. Defrost in the fridge for a few hours or overnight before using it to allow it to soften. Once it's defrosted, roll in fresh chopped herbs until covered.

    Recipe

    A plate with sliced figs, grapes & herb-wrapped soft cheese.

    Macadamia Nut Cheese

    Juliette | Flourishing Kitchen
    Creamy, melt in the mouth macadamia cheese. Made with lemon, garlic & rolled in finely chopped fresh herbs.
    5 from 39 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :15 mins
    Freezing Time :30 mins
    Total Time :45 mins
    Course :Appetizer, Snack
    Cuisine :Raw Vegan, United Kingdom
    Servings :4

    Equipment

    • 1 a blender or food processor with an s-blade.
    • 1 Lemon squeezer.
    • 1 Spatula.
    • Parchment paper.
    • 1 sushi matt optional
    • 1 Chopping board.
    • 1 Paring knife.
    Prevent your screen from going dark

    Ingredients
      

    • 100 g macadamia nuts
    • ½ lemon juice of
    • 1 small garlic clove crushed
    • 1 tablespoon nutritional yeast
    • ¼ teaspoon salt sea salt or himalayan pink salt
    • 4 tablespoon fresh parsley a few large sprigs
    • 1 teaspoon fresh thyme leaves approximately 1 sprig

    Instructions
     

    • Add the ingredients to a food processor with an s-blade and blend until nice and creamy smooth throughout. Stop the food processor every so often to remove the lid then go in with a spatula, scrape it all away from the edges and back into the middle. This takes my food processor about 4-6 minutes and then the mixture will start to form a soft ball shape.
    • Lay out a sushi matt onto your work surface and cover it with a layer of parchment. Now scrape the nut cheese out onto the middle of the parchment and, using your hands form it into a log shape. I like to use a sushi matt to roll the parchment over the cheese quite tightly so that it makes a nice firm shape. Remove the matt. Fold down the edges of the parchment under the raw cheese and place it into the freezer for about 30 minutes to firm up.
    • While you're waiting for it to firm up, take the herbs, remove their leaves from the stalks and chop finely using a paring knife. Mix the herbs together with your fingers then spread them out evenly across the chopping board.
    • Take out the nut cheese from the freezer and remove the parchment. Place it on the chopping board and roll it into the herbs so it's fairly evenly covered. Serve in whatever way makes you happy 🙂

    Notes

    The sushi matt is not essential. I find it helpful to use when creating a tight log shape for soft cheese.
    Keyword macadamia nut, nut cheese, raw vegan cheese
    Tried this recipe?Let us know how it was!

    Broad Bean & Sprouted Quinoa Salad

    Jul 1, 2022 · Leave a Comment

    A plate of quinoa salad next to a glass containing dressing.

    A light summer broad bean and sprouted quinoa salad, scattered with pomegranate seeds, fresh herbs and drizzled with a lemon vinaigrette. Flavourful and great for your garden picnics and lunches.

    A plate of sprouted quinoa salad next to a glass with vinaigrette.

    This recipe was inspired by my broad bean and asparagus recipe. I'm really into broad beans this summer! They are such a lovely addition to my raw vegan meals right now. Adding them to freshly sprouted quinoa (not dried quinoa) makes a super easy healthy salad.

    Sprouting as a way of preparing healthy living foods is inexpensive and easy to do. It also means that you don't always have to cook, which I love. 🙂

    If you're looking for more sprouted recipes you might like my Sprouted Quinoa Summer Salad, Watermelon Chickpea Salad and Raw Beetroot Hummus.

    [feast_advanced_jump_to]

    Ingredients

    Labelled recipe ingredients for the salad laid out on a kitchen surface.
    • fresh home sprouted quinoa - learn how to sprout your own quinoa
    • podded fresh young broad beans - rich in protein and nutrients
    • pomegranate seeds - add tasty pops of juicy sweetness
    • yellow bell pepper - for crunch, colour and vitamin c
    • shallot - add a mild spicy flavour
    • fresh herbs - mint leaves and dill - ooooh so delicious!

    FOR THE DRESSING

    A quick lemony vinaigrette with garlic and sumac work wonderfully with this sprouted salad.

    See the recipe card below for the ingredient quantities.

    Instructions

    This recipe is super quick and easy to make once you have the fresh sprouts ready. It takes about 10 minutes to assemble from start to finish. I kid you not, this recipe is really tasty and full of flavour. There are only four steps.

    Sliced vegetables and herbs on a wooden chopping board.

    Chop your vegetables and herbs nice and small

    Salad ingredients in a glass bowl ready to be tossed together.

    Add them to a bowl with the fresh quinoa sprouts

    Salad ingredients in a glass bowl are being mixed together with a spoon.

    Mix everything together with a spoon or fork; it's ready to serve

    A glass containing lemon vinaigrette.

    Make the dressing

    A salad with broad beans and pomegranate served on a plate; dressing on the side.

    Serve the salad with the lemon vinaigrette dressing on the side, ready to drizzle over the top.

    I enjoy this on its own for lunch or with some leafy greens and sliced tomatoes for dinner.

    Variations

    It's easy to swap out some of the ingredients with your own alternatives. Here are a few suggestions you may like.

    • Chickpeas - add sprouted chickpeas instead of broad beans or use tinned if you're in a hurry. Please note that tinned foods will have been cooked.
    • Apricots - add a few fresh sliced apricots or some halved cherry tomatoes instead of pomegranate seeds
    • Herbs - swap out the dill and mint for any fresh herbs you like such as parsley, coriander or basil

    Don't have time to sprout the quinoa today? Why not cook the quinoa following the packet instructions and wait for it to cool before using. Your recipe won't be raw but you can still enjoy the flavours!

    Storage

    This recipe is best enjoyed on the day. You can store this recipe in the fridge in a suitable lidded container for 2-3 days max.

    This recipe is not suitable for freezing.

    The dressing may be stored separately, refrigerated for up to 5 days.

    Recipe

    A plate of quinoa salad next to a glass containing dressing.

    Broad Bean and Sprouted Quinoa Salad

    Juliette | Flourishing Kitchen
    Summer broad bean and sprouted quinoa salad scattered with pomegranate seeds, fresh herbs and drizzled with a gorgeous lemon vinaigrette.
    5 from 36 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :10 mins
    Cook Time :0 mins
    Total Time :10 mins
    Course :Main Course, Salad, Side Dish
    Cuisine :Middle Eastern
    Servings :4

    Equipment

    • 1 Chopping board.
    • 1 Paring knife.
    • 1 citrus juicer
    • 1 Garlic crusher
    • 1 mixing bowl.
    • 1 jar, with lid
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    Ingredients
      

    • 165 g freshly sprouted quinoa rinsed then drained
    • 4 tablespoons broad beans fresh and double podded
    • 3 tablespoons pomegranate seeds
    • ½ a yellow bell pepper
    • 1 small shallot
    • a few sprigs of fresh mint & dill about 4 tablespoons once chopped

    lemon vinaigrette

    • 3 tablespoons extra virgin olive oil
    • 1 lemon
    • 1 tablespoon maple syrup
    • 1 teaspoon dijon mustard
    • 1 garlic clove
    • pinch sumac
    • pinch salt & pepper to taste

    Instructions
     

    • Prepare the vegetables. With a paring knife, peel and finely slice the shallot and dice the yellow pepper. Crush the garlic using the garlic crusher and put to one side. Take the fresh herbs and pull the leaves from the stems, then roughly chop.
    • Mix the salad together. Once the quinoa sprouts are rinsed and drained, add them to a mixing bowl and top with the broad beans, pomegranate seeds, chopped vegetables and herbs. Stir it all together with a spoon.
    • Make the dressing. Half the lemon then juice it with a citrus juicer. Add all the dressing ingredients to a jar. Place the lid on top of the jar securely, then shake until the ingredients come together. Do a taste test and adjust the seasoning to your preference.
    • Serve. To serve, add the salad to a bowl and serve with the dressing on the side, ready to drizzle over the salad as you choose.

    Notes

    This recipe uses freshly sprouted quinoa sprouts. To discover how to sprout quinoa at home please see my recipe for How To Sprout Quinoa.
    Do not consume dried quinoa without either cooking it thoroughly, as per the packet instructions or sprouting it first.
    Keyword broad bean recipe, Quinoa, Summer
    Tried this recipe?Let us know how it was!

    Food safety

    To enjoy them at their best, always eat sprouts fresh, store them properly, and use them up within 2-3 days then discard. This is super important when dealing with living sprouted foods as they can be prone to harmful bacteria.

    The UK Food Standards Agency recommends that those with a weakened immune system, children, pregnant women and the elderly avoid eating raw sprouted foods and always cook them thoroughly until steaming hot all the way through before eating.

    Before eating quinoa it needs to be either cooked thoroughly, as per the packet instructions or freshly sprouted before eating. Please do not consume dried quinoa.

    Broad Bean & Asparagus Cauliflower Rice Salad

    Jun 24, 2022 · 8 Comments

    A salad with vegetables and cauliflower rice in a glass dish.

    A fabulously light and crunchy salad with broad beans, asparagus, apple and cauliflower rice. This dish is filled with fresh herbs, mint, parsley, and coriander and drizzled with a lemony vinaigrette.

    Cauliflower rice salad in a rectangular glass dish. A blue striped kitchen towel nearby.

    This lovely little broad bean recipe features some of my favourite seasonal vegetables and herbs.

    Young smaller freshly picked broad beans are earthy and slightly sweet in flavour. The outer casing has a slightly bitter taste. Remove the casing with your fingers to enjoy the vibrant green tender inner bean raw.

    Serve at Summer picnics, packed lunches, or as a side dish. I love this dish at lunch over leafy greens with a nice cup of green tea. Yum!

    This was inspired by my cauliflower fried rice and raw asparagus salad.

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    Ingredients

    Recipe ingredients for salad with broad beans, asparagus and cauliflower rice.
    • cauliflower
    • broad beans
    • asparagus
    • apple (not showing in the photo, oops, sorry!)
    • spring onion
    • fresh herbs - parsley, mint and coriander
    • extra virgin olive oil
    • lemon
    • dijon mustard
    • maple syrup
    • salt and pepper

    See the recipe card at the bottom of this post for quantities.

    Instructions

    To make this cauliflower rice salad follow the steps below in conjunction with the recipe card at the bottom of this post.

    Riced cauliflower in a food processor bowl.

    Step 1. Prepare cauliflower rice.

    Chopped green vegetables, herbs and garlic are sitting on a chopping board.

    Step 2. Chop the fresh vegetables and herbs and double pod the broad beans.

    A salad dressing is being whisked up with a fork in a small bowl.

    Step 3. Whisk up the simple dressing.

    Green vegetables are stirred through a big glass bowl of cauliflower rice using a wooden spoon.

    Step 4. Add the vegetables, herbs and half the dressing to the cauliflower rice, then mix.

    Diced apple is added to a bowl of cauliflower rice salad.

    Oops! Don't forget to add the chopped apple 🙂 Give it all a stir.

    The finished recipe is placed into a glass dish.

    Step 5. Turn out the finished recipe into a dish.

    Hint: I like to add half the lemony dressing the same time as adding the vegetables, as it helps keep the cauliflower light, evenly coated and flavourful. Keep the leftover vinaigrette for serving or store it in the fridge for a few days to accompany other meals.

    Don't forget to do a taste test as you go along and adjust your seasoning if necessary.

    Substitutions & Variations

    • Cauliflower rice - use sprouted quinoa instead
    • Broad beans - use fresh peas or sliced sugar snap peas instead of broad beans
    • Apple - swap out the apple for chopped, de-stoned cherries or apricots
    • Lemon - how about using freshly squeezed orange or pink grapefruit?

    If you want to add an additional flavour or two to this recipe:

    • Spicy - add finely chopped fresh chilli and some ground cumin
    • Deluxe - add a dairy-free cheese and slices of rehydrated sun-dried tomatoes
    • Creamy - swap the dressing for a creamy alternative like a vegan green goddess dressing instead

    Equipment & Storage

    I use a food processor with an s-blade to prepare the cauliflower rice in just under a minute. Use a handheld grater if you prefer.

    See my post on How to make raw cauliflower rice for an easy-to-follow guide using either a food processor or a handheld grater.

    This dish is excellent for meal prep and stores well for use during the week. Keeps for 3-4 days in the fridge when covered. Not suitable for freezing.

    Top tips

    Cauliflower rice benefits from being fluffed up with a fork before adding the vegetables and herbs to ensure it's all even and that there are no big lumps.

    Recipe

    A salad with vegetables and cauliflower rice in a glass dish.

    Cauliflower Rice Salad with Broad Beans and Asparagus

    Juliette | Flourishing Kitchen
    A fabulous light crunchy salad with broad beans, asparagus, apple and cauliflower rice. Filled with fresh herbs and drizzled with a lemony vinaigrette.
    5 from 9 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :20 mins
    Total Time :20 mins
    Course :Salad, Side Dish
    Cuisine :British
    Servings :4

    Equipment

    • Food processor with an s-blade.
    • Chopping board.
    • Paring knife.
    • Handheld citrus juicer
    • Lemon zester
    • Garlic crusher
    • Large bowl.
    • Wooden spoon or spatula
    Prevent your screen from going dark

    Ingredients
      

    Cauliflower rice salad

    • 1 small-medium cauliflower about 400g
    • 3-4 broad bean pods or 35g broad beans double podded
    • 1 apple
    • 60g thin asparagus
    • 1 spring onion
    • a few sprigs of mint, coriander and parsley a small handful in total

    Lemon Vinaigrette

    • 6 tablespoons extra virgin olive oil
    • 1 lemon juice of
    • 1 tablespoon maple syrup
    • 1 garlic clove
    • 1 teaspoon dijon mustard
    • salt & pepper to taste

    Instructions
     

    • Make the cauliflower rice. Remove the outer greens from the cauliflower and discard them. Break up the cauliflower into small florets. Place into a food processor and pulse until they resemble rice. Using a spatula or a wooden spoon scrape the cauliflower rice into a large bowl and set aside.
    • Prepare the broad beans, herbs and vegetables. Take the broad bean pods and split them open down one side then remove the beans. Discard the pods. Using your fingers or a small knife, take the beans and carefully peel off the outer casing to remove the inner beans. Set aside.Break off the woody ends from the asparagus stalks and discard. Slice the remaining thin stems into bite size pieces about 1cm long.Half the apple. Remove the core and pips then dice the apple into small pieces.Gather together the herbs and using a knife slice them finely.Take the spring onion and remove the outer layer then slice off the rooty end and discard. Finely slice the rest of the spring onion and place with the broad beans.Remove the papery outer layer from the garlic, then mince the garlic with the garlic crusher.
    • Make the dressing. Zest the lemon then halve it and juice using a handheld citrus juicer. Place the dressing ingredients into a bowl and whisk them together with a fork until it has emulsified. Add salt and pepper to taste.
    • Add together and mix. Pour half the dressing over the cauliflower rice and mix through to evenly coat. Add the lemon zest, vegetables, broad beans, apple and herbs and stir though until evenly mixed.
    • Serve. Do a taste test and alter the seasoning to suit your own preferences. Pour into a dish and garnish with lemon slices to serve.

    Notes

    Be careful not to over pulse the cauliflower with the food processor. Mine typically takes 30 seconds to complete using florets from a whole head of cauliflower (approximately 300g).
    If you can't get hold of thin asparagus use regular sized asparagus and half the stems lengthways. 
    Keyword asparagus salad, broad bean recipe, Summer
    Tried this recipe?Let us know how it was!

    Food safety

    Freshly picked broad beans (also known as fava beans) can be eaten raw when at their best. Select bright green, crisp feeling young pods and avoid any that are soft feeling with brown or black markings, which may mean they're a little old or unsuitable for eating raw.

    If you prefer, then cook the broad beans instead before eating them. Add them to the dish cooked instead of raw. The older, more giant beans can be tough to eat and should be cooked.

    Most beans must be cooked to eat safely and can be toxic if eaten raw. If you are sensitive to fava beans or have stomach issues after eating them you should stop eating them and visit your GP to rule out favism.

    In rare cases some people are allergic to broad beans which is known as favism disease.

    Do not eat dried beans raw. All dried beans must be soaked and cooked properly before being eaten. See packets or speak to suppliers for details.

    Raw Beetroot Hummus

    Mar 14, 2022 · 2 Comments

    Pink beetroot hummus.

    A vibrant pink beetroot hummus recipe made with raw beets, chickpea sprouts and a little fresh mint. Ready in 10 minutes.

    This makes a perfect snack when served with chopped vegetables and is great for lunch in a wrap filled with green salad and a squeeze of fresh lemon.

    Bright pink hummus in a small dish sprinkled with sesame seeds and fresh mint.
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    What makes this recipe special?

    This is such an easy raw beetroot hummus to make. It’s tastes earthy and savoury with some natural sweetness coming from the beetroot.

    A light, fluffy and creamy texture.

    Made with wholesome fresh ingredients including chickpea sprouts. 

    The recipe itself contains no oil. A drizzle of olive oil is added for presentation to serve, which is optional.

    It’s a beautiful vibrant pink colour!

    If you're curious about sprouting your own chickpeas, see my post “How to Sprout Chickpeas The Easy Way”.

    Ingredients.

    • freshly sprouted chickpeas.
    • raw beetroot.
    • lemon juice.
    • garlic.
    • tahini.
    • raw apple cider vinegar.
    • fresh mint leaves.

    Check the recipe card at the bottom of the page for exact ingredients and amounts.

    Beetroot hummus recipe ingredients labelled and on a white background.

    Method.

    1 - Add ingredients to your food processor.

    Ingredients added to a food processor.

    1

    2 - Blend until smooth.

    Blended beetroot hummus recipe ingredients.

    2

    Is it good for you?

    Yes. This recipe uses a few fresh, natural ingredients and contains no oil. It's also gluten-free, dairy-free, and uses no additional sugars.

    Hummus is widely regarded as healthy and is a good source of protein, fibre, vitamins and minerals including iron, zinc, magnesium, copper, fotale and phosphorus (source).

    Although this version includes salt, you could try replacing it with a pinch of seaweed flakes or a little celery salt.

    Substitutions.

    If you prefer to make this without using tahini, you could try using a nut butter instead, such as almond or cashew butter. Alternatively, leave out the tahini without replacing it and this will accentuate the flavour of the fresh beetroot.

    Substitute sprouted chickpeas with cooked ones, if preferred.

    Serving suggestions.

    Serve with freshly chopped vegetables as a beautiful appetiser, a light lunch or salad accompaniment.

    Use as a spread in a wrap and topped with fresh salad leaves and chickpea sprouts or falafel.

    Freezing.

    Yes, this is easy to freeze. I seperate half into a small glass mason jar and top it with a thin layer of extra virgin olive oil before freezing. This helps to lock in its bright pink colour.

    I typically freeze raw beetroot hummus for about a week, and then thaw it in the refrigerator the day before I want to use it. It keeps really well this way. Otherwise use it up from frozen within 2 months to enjoy it at its best.

    More raw vegan dips to check out.

    • Lemon turmeric sprouted hummus.
    • Fresh pea and avocado smash.

    Recipe

    Pink beetroot hummus.

    Raw beetroot hummus recipe

    Juliette | Flourishing Kitchen
    A vibrant pink raw beetroot hummus made with beetroot, sprouted chickpeas and sprinkled with fresh mint leaves. Deliciously wholesome. Perfect with wraps, salads and more.
    5 from 9 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :10 mins
    Total Time :10 mins
    Course :Condiment
    Cuisine :Mediterranean
    Servings :6

    Equipment

    • Paring knife.
    • Chopping board.
    • Food processor with an s-blade.
    • Spatula.
    • 1 bowl or dish for serving.
    Prevent your screen from going dark

    Ingredients
      

    • 1 small-medium raw beetroot
    • 1 clove garlic
    • 1 cup (130g) sprouted chickpeas
    • 1 heaped tablespoon tahini
    • 1-2 tablespoons raw apple cider vinegar to your taste.
    • 3-4 tablespoons water for blending.
    • 6-8 fresh mint leaves.
    • ½ teaspoon sea salt or himalayan salt.
    • freshly ground black pepper to taste.

    As a garnish (optional).

    • A sprinkle of raw sesame seeds
    • a few chopped mint leaves plus a drizzle of extra virgin olive oil.

    Instructions
     

    • Place the mint leaves on top of one another and roll them up. Finely, slice with a knife and leave to one side. I like to stir the mint leaves through at the very end.
    • Peel, then roughly chop the garlic and beetroot. Place into a food processor with the rest of the ingredients (omitting the mint) and blend until silky smooth. Keep an eye on the blending and if it looks a little dry, add another tablespoon of water.
    • When it's ready, stir through the mint and do a taste test. Adjust the seasoning to your liking with salt and freshly ground black pepper.
    • Using the spatula, empty the hummus onto a serving dish and sprinkle with sesame seeds, a little chopped mint, and a few drops of extra virgin olive oil.

    Notes

    Pause the mixing intermittently while blending, and using a spatula, scrape the mixture from the side of the mixing bowl back into the middle. Continue to blend until smooth.
    To store, keep covered in the refrigerator and use with 2-3 days.
    Keyword beetroot hummus recipe, chickpea sprouts, sprouted hummus recipe
    Tried this recipe?Let us know how it was!

    I’m off for some tea.

    Love raw food.

    XOXO

    Juliette

    How to Sprout Quinoa (Quick and Easy)

    Nov 19, 2021 · 5 Comments

    A small jar of sprouted quinoa seeds.

    Discover how to sprout quinoa and use it to replace grains like rice and couscous in your raw salads, wraps, with vegetables and more. Nourishing and delicious, quinoa is one of the fastest seeds for sprouting and easy to do.

    A jar of sprouted quinoa.

    If you're new to sprouting, I recommend beginning with a small amount to see if you like them. For example, I use ¼ cup (100g) of quinoa, which will result in a ½ cup (200g) of sprouted quinoa.

    If I'm doing meal prep for the week, I'll use more.

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    Step 1 - Rinse and soak

    You will need ¼ cup (100g) of quinoa, a mason jar with either a sprouting lid or a muslin cloth and rubber band.

    Using a fine-mesh strainer, thoroughly wash the seeds in fresh cool water over the sink or a large bowl.

    Please give them a really good rinse. Pick out any bits of debris or tiny stones you may find and discard those.

    Transfer the seeds into a clean jar or wide-mouthed mason jar with a sprouting lid and cover the quinoa with fresh cool tap or filtered water.

    If you don't have a sprouting lid use a piece of cheesecloth or muslin cloth instead, and tie that on with a bit of string or a rubber band.

    Soak them for 30 minutes. You can soak them for longer, 6-8 hours, if leaving them works better for you.

    Step 2 - Rinse and drain

    Once they have soaked, give them another rinse and drain them thoroughly. I use a fine mesh sieve for this held over the sink and shake off as much water as possible.

    It's good practice to ensure it’s not too wet, as this will hinder the sprouting process.

    An upturned jar of raw sprouted quinoa.

    Step 3 - Leave to sprout

    Now pop the drained quinoa into a jar. Cover with either a sprouting lid, piece of muslin or cheesecloth held in place with a rubber band.

    Leave it on the countertop upside down in a bowl and tipped at an angle, so that any residual water drains out from the jar.

    They'll start to grow a tiny shoot from the seed in 24 - 36 hours.

    During this time, remember to give them a rinse and drain every 8 -12 hours with cool water.

    I do it more frequently if the weather’s warm to help them stay fresh and to avoid any unwanted bacteria.

    Sprouted quinoa.

    How to store

    Store in a suitable container in the fridge and use it within 3-4 days. Rinse and drain thoroughly before using.

    More sprouting ideas

    If you are interested in sprouting you may like to try sprouting your own lentils, how to grow broccoli sprouts, and reading about how easy it is to sprout chickpeas.

    What is quinoa?

    Quinoa is a tiny edible ancient seed that is also a pseudo-grain. The plant itself originates from South America and has been cultivated for 5000 years.

    For those interested in fermentation, you can also use it to make the fermented tonic rejuvelac which was made famous by Ann Wigmore.

    You can find out more about Ann Wigmore from the Ann Wigmore Natural Health Institute.

    How long to soak quinoa for sprouting?

    I find 30 minutes is reasonable for soaking, although you can leave them overnight if that works better for you. I would try both and see which you prefer.

    How long to sprout quinoa?

    Quinoa are are the quickest to sprout in about 24 hours or so.

    Quinoa sprouts.

    Is sprouted quinoa safe to eat?

    It is generally regarded as safe to eat, although some people may be allergic (source). Allergic reactions can be due to the saponins (source), which are found mainly in the outer layer of the seeds.

    Saponins are also present in seeds such as chickpeas, soybeans and legumes.

    These are the natural chemicals that cause their bitter flavour and are one of the reasons it's best to give the seeds a really good rinse before you use them before sprouting and cooking.

    You can rid the seeds of most of their bitterness by doing this.

    How to use

    You can eat them raw once they’ve sprouted. Use quinoa sprouts as a gluten-free alternative to grains such as couscous and rice.

    Sprouted quinoa is perfect for making healthy salads, taco's, pilaf's, sushi and soups. You can stuff vegetables with it and much more. You might check out this broad bean sprouted quinoa salad or this Sprouted Quinoa Summer Salad recipe also on my blog.

    Adding sprouts to your meals is so easy, and it's also great for any weekly meal prep.

    Why is quinoa good for you?

    Quinoa is gluten-free and makes a beautiful alternative for those who cannot consume gluten based grains.

    It is high in dietary fibre, protein and contains all nine amino acids, the building blocks of protein.

    In addition, it's full of vitamins and minerals, including vitamin E, iron, zinc, calcium, folate, magnesium and phosphorus (source). And provides more fibre, protein and fats than many other grains (source).

    Can you cook sprouted quinoa?

    Yes, and they may take less time and use slightly less water than when using them uncooked. Quinoa should not be consumed dried from the packet without either carefully sprouting it first or ensuring it has been cooked thoroughly, as per the packet instructions.

    Information for vulnerable groups

    The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them. This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.

    Check the FSA website for more details.

    Before eating quinoa it needs to be either cooked thoroughly, as per the packet instructions or freshly sprouted before eating. Please do not consume dried quinoa.

    How to Sprout Lentils (in 3 easy steps)

    Nov 11, 2021 · Leave a Comment

    Sprouted lentils in a ceramic bowl.

    Sprout lentils at home in 3 easy steps and liven up your meals. Sprouted lentils are really versatile and can be eaten raw, added to salads, soups, curries, wraps, vegan meatballs and more.

    A bowl of lentil sprouts.

    With a little patience and 2-3 days you can grow sprouted lentils indoors with no special equipment.

    In fact I like to grow them with just a bowl, a fine mesh sieve and with fresh cool water for rinsing and draining.

    This is all you need to get started once you have those lentils in hand. I use ½ cup / 100g of lentils at a time. Feel free to change the amount to suit your own preference.

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    Dried lentils.

    Step 1 - Soak first.

    Be sure to use dried lentils produced specifically for sprouting, for best results.

    Lentils soaking in a bowl of water.

    Give the lentils a good rinse to wake them up, add them to a bowl and top them with at least a couple of inches of fresh cold water.

    I typically sprout a ½ cup (about 100g) of lentils at a time on the countertop and leave them to soak for 8-12 hours. They will more than double in size during this time.

    I leave them overnight for this part as it's easy, and I don't really have to think about it.

    You can lightly cover them with a piece of kitchen towel to keep any fruit flies away. I do that sometimes in summer.

    Step 2 - Rinse and drain.

    The next step is to rinse lentils thoroughly and then drain them with fresh cold water.

    For this, use a fine sieve held over the sink. It's quick and easy. Give them a shake to aerate them, pick out any odd-looking bits, anything off-colour or that you’re unsure about, and discard them. 

    Lentils being rinsed with cold water.

    Now return the sieve, placing it over the bowl so any excess water will drain off the lentils into the bowl. I like to spread the lentils out so that air can get around them.

    Step 3 - Allow them to sprout.

    They're all set up now to begin the sprouting process. Soaking loosens the seeds outer coating and wakes them up so that they can start to grow! 

    Be sure to rinse and drain them twice each day (morning and evening), more often if the weather is hot. 

    A little shoot will start to emerge from the lentils, usually on day 2. Give them a final rinse and drain when they're about 1cm long or so, typically on day 3. 

    This is when I like to use them.

    Lentils draining in a sieve.

    Shake the little beauties up in the sieve and take out any that have not sprouted, any that look discoloured. They should look and smell fresh and have a light crunch to them. 

    If you love the idea of sprouting your own food you may like to check out how to sprout chickpeas or how to sprout quinoa.

    How to store.

    Grab yourself a large plate and a clean kitchen towel or piece of paper towel, and lay the lentil sprouts out over the plate in one single layer. 

    Pat them dry gently with a paper towel, then transfer any that you aren't using straight away into a suitable container with a lid. 

    I place a piece of kitchen paper into the bottom of the container first. Warmth and moisture are not our friends when sprouts are concerned. Keep them fresh in the fridge for up to 3 days. After that time, discard any that are left.

    FAQ's

    Is it safe to sprout lentils?

    It's safe to sprout lentils at home when appropriately done. However, like any food, they can and will go bad if you're not careful. 

    Bacteria from our environments are opportunistic. Excess water, warmth or heat can spoil your sprouts and make them unsuitable for eating. So you must do these 3 things:

    1. use clean equipment
    2. check them regularly
    3. rinse and drain them thoroughly 2-3 times per day. 

       

    I also pay attention to the Food Standards Agency (FSA) recommendation to only keep sprouts for 2-3 days. 

    I love eating them at their freshest. This is what I find works best for me, and I haven't experienced any problems doing it this way.

    How long does it take to sprout lentils?

    From soaking, sprouting lentils typically takes about 2-3 days. I leave mine on the worktop close to the sink so I can keep an eye on them. It’s somewhere cool, temperature wise. You’ll want to avoid putting them near a source of heat so they stay fresh and don’t spoil.

    They don’t need to be by a window unless you decide to grow microgreens and you’re looking for an easy light source for photosynthesis.

    Do you rinse them with warm or cold water?

    I always rinse with fresh cool water. However, I notice that some people use warm water to rinse their lentils. As these sprouts are intended for eating raw I would not using warm water for rinsing, as this may make the lentils more prone to harmful bacteria. So definitely use cool or cold water instead. 

    If you're at all concerned about the quality of the tap water in your area, you can use cool filtered water or bottled spring water for rinsing.

    Other sprout recipes you may like:

    • Asparagus chickpea salad.
    • Sprouted chickpea hummus.
    • Broccoli mango chickpea bowl.
    • Pea and watercress salad with chickpeas.

    How to tell if sprouts have gone bad.

    They will smell very unpleasant. Their colour may change to a dull deeper colour than fresh sprouts, and they may look and feel a little slimy or sticky. The best thing to do if you notice any of these changes is not to eat them and discard them straight away. 

    Are sprouted lentils good for you?

    According to data from MyFoodData.com (source) , the nutritional benefits of sprouted raw lentils show they're packed with nutrients including protein, vitamin c, iron, and phosphorus.

    Which lentils sprout?

    Be sure to only eat lentils once they've been previously cooked or sprouted first.

    Use whole lentils, organic if possible.

    Split lentils won't sprout.

    Yes, whole lentils from the store locally should sprout (I’ve done this myself and they turned out fine).

    Please bear in mind that these will have been produced for cooking, as most people buying lentils will be cooking them, not sprouting and eating raw.

    I look specifically for sprouting seeds from a reputable company. Seeds that are produced for sprouting are done so with stricter safety standards, and have a higher germination success rate than regular off the shelf varieties.

    I’ve only played with green lentils to date myself but, you can buy organic whole red and black lentils from sprouting stores online.

    Check with the retailer or producer if you’re unsure.

    Lentils soaking in a jar.

    How to sprout lentils in a jar.

    Mason jar method. Using a wide-mouthed mason jar will make it easier to remove the sprouts when they're ready when compared to using a regular jar. Find one with a mesh sprouting lid. Holes in the cap allow for easier rinsing and draining. 

    1. Pour ½ a cup of lentils into the jar and top with plenty of cool water. Leave them to soak for 8-12 hours. 
    2. Give them a good rinse and drain over the sink and place the jar upside down over a bowl or at an angle on your draining board to allow any excess water to escape. This is to avoid the lentils sitting in water which will make them rot. 
    3. Be sure to rinse and drain lentils 2-3 times each day until they germinate and start to grow a shoot. I like to mine when they're about a centimetre long. You can leave them a little longer if you wish to.

    Lentils sprouting in a mason jar.

     

    Regular jar method. Yes, you can use a standard jar, too, for sprouting. Make sure it’s a large jar so you can cover the lentils with plenty of water and there’s room enough for your sprouts to grow. They will at least double in size. 

    For the lid, you can make one by using a piece of muslin/ cheesecloth secured with a rubber band. Use the same steps as above for sprouting.

     

    Information for vulnerable groups.

    The UK Food Standards Agency recommends that people in vulnerable groups always cook sprouts thoroughly (until steaming hot all the way through!) before consuming them.

    Vulnerable groups include pregnant women, the elderly, young children, and those with a weakened immune system. 

    This is because sprouts can sometimes contain strains of bacteria which some people may be vulnerable to. Check the FSA website for more details.


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    I’m off for some tea.

    Juliette

    XOXO

    Courgette Spaghetti w/Broccoli, Lemon, Chilli

    Nov 4, 2021 · Leave a Comment

    A large bowl of courgette spaghetti with broccoli, fresh herbs and diced chilli.

    Raw courgette spaghetti and long stem broccoli in a creamy hemp seed dressing. Made with fresh parsley, lemon, chilli, capers and sprinkled with vegan parmesan for a rich and tasty lunch or dinner. Super quick, easy and delicious.

    Courgette spaghetti with broccoli, finished recipe.
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    A quick look at ingredients.

    Courgette.

    Long stem broccoli.

    Fresh parsley.

    Vegan parmesan.

    Red onion.

    Hemp seed hearts.

    Lemon juice.

    Garlic.

    Red chilli.

    Capers.

    I use raw vegan parmesan in this recipe. It’s straightforward to make. Here’s my 5 minute, three-ingredient recipe to make your own. Psst - it’s terrific!

    Courgette spaghetti recipe ingredients.

    What goes well with courgette?

    Courgettes have a fresh and delicate mild flavour, and they go well with a wide variety of ingredients. I love to use them with Mediterranean flavours and fresh herbs such as basil, tomatoes, lemon, and thyme. 

    You can create many dishes using raw courgette and other raw vegetables to replace traditional wheat-based pasta and noodles.

     

    How to store.

    Raw courgette spaghetti (also known as zoodles or courgetti) can be kept fresh for 2-3 days in a suitable container in the fridge. 

    For best results, store your dressings and sauces separately from the raw noodles, then mix them just before serving. 

    Spiralised courgette noodles.

     

    Recipe Notes.

    >> I use one large courgette for this recipe which serves 1, at roughly 300g. Please feel free to use more to suit your preference.

    >> The onion, when finely sliced, came to 25g and was two heaped tablespoons.

    >> To make the dressing, you'll need to blend dry hemp seeds into a very fine powder with a coffee/spice grinder or a high-speed blender. If the powder isn't fine enough, your dressing will taste 'gritty' rather than smooth and creamy. 

    >> I love how easy this savoury dish is to make, and the tangy citrus dressing soaks into the courgette perfectly. The dressing ingredients will make a small amount, and is just enough to give all those gorgeous noodles a light coating. 

    >> There's a little heat from the garlic, onion and chilli. Add as much garlic and chilli as you dare to really add some oompf! to this dish. I love its intensity and earthiness just as it is but, when the weather turns colder during the autumn and winter months I like to add in more chilli.

    >> The flavours start to balance out when you add this dressing to the big bowl of noodles, the parsley and broccoli, and sprinkle over the parmesan for saltiness. Don’t skimp on the parmesan.

    >> If you prefer a less intense dressing, you could add a little sweetness to it by swirling in a teaspoon of maple syrup or date paste. Try not to turn it into something sweet. It's a savoury dish.

    ooh, - You could also add a little natural sweetness by serving this dish with a side of fresh sliced tomatoes instead of adding sweetness directly to the dressing.

    >> Mix thoroughly before giving it a taste test.

    Chopped recipe ingredients.

    Recipe features

    Raw.

    Vegan.

    Gluten-free.

    Dairy-free.

    Full of flavour.

    Packed with fibre and natural goodness.

    Great for meal prep.

    More vegan noodles recipes:

    • Squash Noodles with Pesto and Pomegranate.
    • Courgetti spaghetti with vegetables.

    Recipe

    A large bowl of courgette spaghetti with broccoli, fresh herbs and diced chilli.

    Courgette Spaghetti with Broccoli, Lemon and Chilli.

    Juliette | Flourishing Kitchen
    Raw courgette spaghetti and long stem broccoli in a creamy hemp seed dressing. Made with fresh parsley, lemon, chilli, capers and sprinkled with vegan parmesan.
    5 from 17 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :15 mins
    Total Time :15 mins
    Course :Main Course
    Cuisine :Mediterranean
    Servings :1

    Equipment

    • Paring knife.
    • Chopping board.
    • Spiraliser or julienne peeler.
    • blender
    • Bowl.
    • Fork and spoon for mixing.
    Prevent your screen from going dark

    Ingredients
      

    • 1 large or 2 small courgettes.
    • 1 cup (a handful) roughly chopped long stem broccoli.
    • ¼ cup of red onion.
    • 1 small handful of fresh parsley.

    Creamy dressing.

    • 2 tablespoons shelled hemp seeds.
    • 2 tablespoons water.
    • 1 tablespoon freshly squeezed lemon juice.
    • ½-1 red chilli.
    • 1 small garlic clove.
    • 1 teaspoon capers in vinegar.
    • salt & pepper to taste.

    To serve.

    • 3 tablespoons vegan parmesan see recipe notes.

    Instructions
     

    • Create the courgette spaghetti using a spiraliser (UK spelling) or julienne peeler, then place the noodles into a bowl.
    • With the paring knife, slice the broccoli into bite-sized pieces. Roughly chop the parsley, and add both to the raw vegan noodles.
    • Finely chop the red onion, garlic, and chilli and place them on one side.
    • To make the base of the dressing, pour only the hemp seeds into a blender and blend them into a fine powder. Add the water and lemon juice to the hemp seed powder and either stir or blend again so that it’s all mixed evenly.
    • To finish the dressing, stir through the capers, the finely chopped red onion, garlic, red chilli and now do a taste test. Add salt and pepper to your liking.
    • Pour the dressing over the courgette spaghetti bowl and roughly mix everything through, turning the raw noodles over, so it’s evenly distributed. Sprinkle with a good amount of vegan parmesan to serve.

    Notes

    Make this tasty raw vegan parmesan in 5 minutes.
    Keyword courgette noodles, raw vegan, zoodles
    Tried this recipe?Let us know how it was!


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    Juliette

    Courgetti Spaghetti with Vegetables

    Oct 26, 2021 ·

    A big bowl of courgetti spaghetti with diced summer mediterranean vegetables.

    A fabulous, colourful courgetti recipe with late summer vegetables and a tangy caper vinaigrette. Topped with fresh basil leaves. Healthy, quick, easy to make, vegan and gluten-free.  Totally scrumptious!

    Courgetti spaghetti with vegetables, finished recipe.
    [feast_advanced_jump_to]

    What's courgetti made from?

    Make courgetti with a courgette. Prepare using a spiralizer or julienne peeler to get their noodle shape. They’re also known as zoodles, zucchini noodles and courgette noodles.

     

    Does courgetti need to be cooked?

    You can eat courgetti / zoodles without cooking as they're made with courgette, a suitable vegetable for eating raw (it makes excellent raw courgette salads!).

     

    Courgetti recipe ingredients.

    How to store.

    This recipe is best if you serve it straight away, or eat the same day. If you're meal prepping, it's best to store the courgette noodles separately from the vegetables. Then, mix the ingredients together and add the dressing just before serving. 

    The reason for this is that courgettes contain water. So you may find that by storing it all as one item, after a few hours a little pool of water will accumulate at the bottom of the dish. However, you can drain the water off before serving. Definitely leave the dressing until the last minute; otherwise, the courgette can turn soggy.

    Chopped vegetables.

     

    Tips and substitutions.

    I use a large courgette for this recipe which serves 1. Please feel free to change the amount to suit your own personal needs and wants.

    If you love the idea of spiralizing your own vegetable noodles, you might also consider making them with vegetables like carrot, butternut squash, sweet potato, cucumber, daikon radish and parsnip.

    Cherry tomatoes - swap with regular tomatoes, beefsteak tomatoes or sun-dried tomatoes if you have them on hand. I always add a big handful of cherry tomatoes because I love them so much.

    Capers and garlic add fragrance and tang to this dish. You can add a little more or less according to your own taste.

    Spring onion - swap with finely sliced sweet onion, shallots, or red onion.

    Bell pepper - use any colour. This recipe uses sweet yellow bell pepper as it contrasts nicely with the cherry tomatoes and fresh basil.

    Fresh basil - use whatever herb you prefer. Dill will work, as will mint or a little fresh thyme, finely chopped rosemary even. Experiment with flavours and add your own favourite mix. 

    If you like a sweeter salad dressing, you might add a teaspoon of maple syrup to it before serving.

    Recipe ingredients added to a bowl.

    Related recipes

    • Squash Noodles with Pesto and Pomegranate
    • Courgetti with Long Stem Broccoli and a Lemon-Chilli Dressing

    Recipe

    A big bowl of courgetti spaghetti with diced summer mediterranean vegetables.

    Courgetti spaghetti with vegetables.

    Juliette | Flourishing Kitchen
    A fabulous, colourful raw vegan courgetti recipe with late summer vegetables and a tangy caper vinaigrette. Topped with fresh basil leaves.
    5 from 18 votes
    Leave a review
    Print Recipe Pin Recipe
    Prep Time :15 mins
    Total Time :15 mins
    Course :Main Course
    Cuisine :Mediterranean
    Servings :1

    Equipment

    • Paring knife.
    • Chopping board.
    • Spiraliser or julienne peeler.
    • Bowl.
    • Fork and spoon.
    Prevent your screen from going dark

    Ingredients
      

    • 1 large or 2 small courgettes
    • 1 yellow pepper cheek
    • a big handful of cherry tomatoes
    • a handful of olives
    • 2 small spring onions
    • a handful of fresh basil leaves

    Dressing.

    • 1 tablespoon extra virgin olive oil.
    • ½ tablespoon of red wine vinegar.
    • 1 heaped teaspoon caper