Watermelon Feta Mustard and Cress Sprouts Recipe


This simple sprouts recipe only take 5 minutes to make and makes a great snack or side dish to a meal.

You can also be creative and try different fruit, cheese and sprout mixtures.  Suggested cheeses are goat cheese, blue cheese, marble, cheddar, Gouda, and brie.  Suggested fruits are apricots, fresh strawberries, pineapple, cherries, and apples.  Use mustard or clover sprouts if you want a spicier kick, wheat or spelt if you want a sweeter sprout and peanut, green pea or sunflower sprouts if you want something hardier.  The possibilities are endless!  Have fun.

For the following sprouts recipe you will need:

  • 1/2  cup of mustard sprouts
  • 1/2 cup of cress sprouts
  • 1.5 kg of watermelon
  • 500 gm Danish feta
  • 150 gm pumpkin seeds
  • pumpkin seed oil
  • 1 lime

Cut the feta in to 5 cm cubes and using the lime, grate the zest over the cubes, set aside. In a warm fry pan lightly toast the pumpkin seeds until golden. Cube the watermelon also and arrange on plate with feta cubes.  Sprinkle pumpkin seeds, drizzle the pumpkin seed oil over the salad lightly and finish with the sprouts over the dish.

Serves four.

Heart Healthy Sprout Salad


We added lentils, snow pea sprouts and alfalfa into our Sprout Salad

We added lentils, snow pea sprouts and alfalfa into our Sprout Salad

This easy and healthy sprout salad takes 5 minuts to make and serves 4 people.  For this sprout salad you will need the following ingredients:

  • 2 cups of mixed sprouts of your choice
  • 1 half cucumber (peeled in to strips)
  • 1 tin of chickpeas (drained)
  • 1 tin of red lentils (drained and rinsed)
  • 1/2 red onion (sliced finely)
  • 1 cup of fresh parsley leaves
  • 300gm packet of tempeh (cut any way you like)
  • 1 heaped tablespoon grain mustard
  • 1 tablespoon balsamic vinegar
  • 2 tablespoons olive oil

In a lightly oiled fry pan sauté the tempeh until golden on edges and warmed through, set aside. Mix the vinegar oil and mustard in a glass and add to all other ingredients in a large salad bowl. Toss to combine and serve.

Rice Paper Rolls with Snow Pea Sprouts and Vegetarian Meat

A Nice Light Appetizer

A Nice Light Appetizer

This nice light appetizer is a great start to any meal. For the following dish you will need:

  • 1 cup of snow pea sprouts 
  • 500gm vegetarian meat fillet
  • 270 gm packet rice paper sheets
  • ½ Chinese white radish (peeled and cut in to 8cm *1cm strips)
  • 200gm packet green tea noodles (boiled and strained with cold water)
  • 2 carrots (peeled and cut into 8cm *1cm strips)
  • Ponzu sauce
  • 4 tablespoons of sweet soy (thick)
  • 4 tablespoons of mirin (sweet rice wine)
  • Juice of 1 lemon
  • 1 teaspoon crushed garlic
  • 1 teaspoon grated fresh ginger

Pre heat the oven to 180 degrees (10 minutes) then roast the vegetarian meat for 5-10 minutes depending on its thickness.  Remove from oven and cut to check that it is warm inside.  Allow to cool.

Arrange a bowl of lukewarm water, a damp tea towel the rice paper sheets, strips of radish, cut strips of pork, strips of carrot, snow pea sprouts and the noodles.

Place into the water one sheet of rice paper, when soft place on the tea towel, add all ingredients horizontal in the centre of the circle, ending with the noodles.

Fold the left side over the fillings and using the bottom of the circle roll it all up.  Repeat this until fillings are exhausted.

To make the dipping sauce, combine all ingredients, and stir together.

Vegan Asian Noodle Mock Chicken and Sprouts Recipe

A Nice Light Refreshing Dish That Everyone Will Love!

A Nice Light Refreshing Dish That Everyone Will Love!

This sprouts recipe takes about 20 minutes to make and serves 4 people.  For this sprouts recipe you will need the following ingredients:

  • 1 cup of bean sprouts
  • 500gm thick Asian egg noodles (boiled and strained with cold water)
  • 800gm of mock chicken(diced)
  • 100gm snow peas (top and tailed)
  • 8 spears fresh baby corn or tinned (halved lengthways)
  • 4 tablespoons soy sauce
  • 1 onion (sliced finely)
  • 1 clove of garlic (crushed)
  • 1 2cm knob ginger (crushed)
  • 1 tablespoon of vegetable or peanut oil

You will need to boil and strain your egg noodles first and put them aside.  Then in a large wok heat the oil until smoking and add the garlic, onion, ginger and the mock chicken. Toss the wok often. After two minutes, add the other vegetables, noodles and then soy sauce. Continue tossing, adding warm water, to keep the mixture wet.  Then serve.    

The Summer Feast Salad Sprouts Recipe

Perfect For A Dinner Party!

Perfect For A Dinner Party!

The prepartion time for this sprouts recipe is 10 minutes and serves 4 people.  The recipe in the image above also has anchovies as an option, but we don’t like  meat so we took it out.  😉  For this sprouts recipe you will need:

  • 1 cup of Sunflower Sprouts
  • 1 jar of roasted capsicum strips (drained)
  • 2 punnets of cherry tomatoes or grape tomatoes
  • Half a crusty baguette
  • 2 tablespoons capers
  • 1 cup of parsley leaves
  • 1/2 cup of basil leaves
  • 1 cup of rocket leaves
  • 3 tablespoons red wine vinegar
  • 3 tablespoons extra virgin olive oil
  • Salt and pepper to taste

Firstly roughly chop the bread in to 3cm square pieces.  Place these in a bowl and sprinkle over all the vinegar and half the olive oil.  Toss the bread around and set aside.  In a separate bowl combine all other ingredients and mix well.  Now add the bread pieces and again mix well.  Drizzle over your salad the remaining olive oil and add cracked salt and pepper to taste and serve.  An incredibly flavourful sprouts recipe that you serve for lunch or have for dinner!

Vegan Lettuce and Vegetarian Meat Bowl with Sprouts Recipe

So Good!

So Good and So Healthy For You!

This is an extremely tasty and popular dish in Chinese restaurants.  The above image is a sprouts recipe made with pork, but our version is parasite and vegan friendly.  😉  To make The Vegan Lettuce and Vegetarian Meat Bowl with Sprouts Recipe you will need:

  • About 1/2 cup of sprouts, your choice
  • 1 tablespoon canola oil
  • 750g vegetarian meat (make sure it’s minced)
  • 2 cloves garlic, crushed
  • 150gms snow peas
  • 1 teaspoon sambal oelek
  • 1 tablespoon lime juice
  • 1 medium red capsicum, chopped finely
  • 1 trimmed celery stalk, chopped finely
  • 1 tablespoons light soy sauce
  • 2 teaspoons white vinegar
  • 8 large iceberg lettuce leaves
  • 1 red onion, sliced thinly

Heat the oil in wok, stir-fry the vegetarian meat and garlic for about 3-5 minutes and strain off the excess cooking juices. Add in snow peas, sambal, juice, capsicum, celery, red onion, sauce and vinegar, stir-fry until vegetables are just tender, in the last 30 seconds add half the packet of snow pea shoots and cook until they wilt.  Divide the vegetarian meat mixture among the lettuce leaves and garnish with remaining shoots.  Enjoy! 😉

Why Sprouts Are Essential To A Raw Food Diet and A Raw Food Sprouts Recipe

May 22, 2009 by  
Filed under A Raw Food Diet, Sprouts Recipe

Raw Food Recipe - Pineapple Sprouts Explosion

Raw Food Recipe - Pineapple Sprouts Explosion

Those of you who have been on a raw food diet for a long time, know that it works, it’s not a fad and that people were designed to be on a raw food diet. Not only does a raw food diet give you an incredible abundance of energy but your body will thank you in the long run.

To those new to a raw foot diet, by raw we don’t mean raw fish, meat or milk. We’re talking about raw uncooked foods such as mangoes, watermelon, broccoli, spinach, sprouts…etcetera. There are more nutrients in non-cooked foods and your body has an easier time digesting it.

Sprouts are essential to a raw food diet as sprouts act as a concentrated source of the living enzymes and “life force” that is lost when foods are cooked or not picked fresh from your own garden. Their high enzyme content makes them much easier to digest than the seed or bean from which they came.

All nutrients necessary for life are contained in seeds—a food category that includes grain kernels, beans, legumes, and nuts.  Because sprouts are so fresh, and do not sit for days or weeks in warehouses, we know that we are getting optimum nutrition.

If you’re confused on what to eat on a raw food diet, it’s easy to make food starting with sprouts.  You can blend a good mix of sprouts, fruit, and nuts into a power smoothie. Or toss a quick salad with the same ingredients. We provided a raw food recipe below with spouts that you can simply make with ingredients in your kitchen. It’s nutritious, delicious and your body will thank you for it afterward.

A Raw Food Recipe – Pineapple Sprouts Explosion

1 cup of mixed sprouts (your choice)

1/4 red cabbage, sliced finely

1/4 fresh pineapple, cut into bite sized pieces

1 bunch of mint, shredded

Dash olive oil

Sea salt and cracked pepper to taste

Simply combine all the ingredients together in a large bowl. Toss and serve

Sunflower Sprouts Recipes Raw Sunflower Sprout Rice and Raw Sunflower Sprout Collard Green Wrap

Raw Fried Rice With Tomatoes, Avocados and Sunflower Sprouts

Raw Sunflower Sprout Rice

We hope you enjoy these two sprouts recipes we have compiled for today, the first one is Raw Sunflower Sprout Rice and the second dish is a Raw Sunflower Sprout Collard Green Wrap.

The first time I heard about raw fried rice was was from Chef and Dr. David Jubb in the movie Raw for Life – The Ultimate Encyclopedia of the Raw Food Lifestyle.  Amazing movie, we highly encourage you to watch it.  It is one of the best raw food movies out there and we’ve seen almost all of them.

This is his recipe from the movie modified slightly.


  • organic cauliflower
  • jicama root (water rich)
  • one small red onion
  • olive oil
  • lemon juice from half an organic lemon
  • a cup of  sunflower sprouts
  • parsley
  • one large tomato
  • one large avocado
  • sun dried sea salt

Cut the cauliflower and jimaca down and put it them into the food processor separately.  Don’t process them too much, especially the jimaca root, to let it have a nice crispness.  It should be fluffy and light. Place the cauliflower and jicama root “rice” into a large mixing bowl and top it off with lemon juice. You can also chop off some of the lemon peel into little pieces for zest. Chop up one small red onion and the tomato and place it into the bowl. Next chop the parsley into small bits and place into the bowl.  Add in the cup of sunflower sprouts.  Drizzle everything with olive oil and add a dash of sea salt to taste.  Finish off the recipe by adding sliced avocado and voila!  You’re done.

Add Whatever You Want Inside

Add Whatever You Want Inside

Raw Sunflower Sprout Collard Green Wrap

Our second of the sprouts recipes is also from Raw for Life – The Ultimate Encyclopedia of the Raw Food Lifestyle.  It is by Chef Rod Rotondi who owns Leaf Cuisine in California.  It’s super easy and you can add whatever you want. We suggest trying this with mangoes for the summertime and trying different variety of sprouts.


  • collard green leaves
  • mixed greens
  • olive oil
  • lemon
  • red bell peppers
  • sunflower sprouts
  • tomatoes
  • avocado
  • cucumbers
  • black tahini
  • red onion
  • sea salt to taste

Chop and mix everything except for the collard green leaves into a large mixing bowl.  Lay out your collard green leaf and use your knife to cut off the spine.  Use your hands to portion the filling as you see fit and wrap it as you would a burrito.  You can cut it in half and serve it with a smoothie for breakfast, lunch or dinner.  It’s that easy!  Try it out today!

Raw Salad Kale Tomato Avocado Sprouts Recipe

One of the Most Amazing And Delicious Salads You Will Make!

Kale is so good for you; it’s extremely high in chlorophyll and so fun to eat with it’s rippled edges.  So what better combination is there than kale and sprouts?  This sprouts recipe is a must try for those of you who love a good textured salad with a creamy dressing.  You can make this sprouts recipe extremely messy, it doesn’t matter – it will still taste good!


  • Bunch of organic kale
  • One ripe organic avocado
  • A cup of sprouts of choice
  • One ripe juicy organic tomato
  • Sea salt and pepper to taste
  • Dash of dulse seaweed
  • Half a lemon and half a lime

You can also add whatever is left over in your fridge like red, yellow or orange bell peppers, shredded carrots, and sprouted nuts.  Some people like to add a dash of cayenne for a little kick, I like to replace cayenne with a spicy sprout like clover, onion, garlic or radish.  Try it out, you will love it!

To make this sprouts recipe.  Thoroughly wash all your vegetables, especially the kale, then rip the kale into bite sized pieces and place into a giant mixing bowl.  Chop your avocado in half, pop out the seed with a spoon and spoon out the meat into the mixing bowl.  Chop your tomatoes into tiny salsa sized chunks and also throw into the mixing bowl.  Add 2 tablespoons of dulse seaweed or more, and toss in the sprouts into the mixing bowl as well.  Don’t forget to toss in the juice from the lime and the lemon now.  It will prevent your avocado from going bad.

Here comes the fun part.  Massage the avocado and into the kale and really get everything together.  Add in sea salt and pepper to taste and let it sit in the fridge for about 30 minutes to an hour and then serve.

Tip: Make sure you cover your salad with lid when you place it in the fridge to prevent other smells from contaminating your sprouts salad!

A Simple Sprouts Recipe: Toasted Whole Wheat Bagel with Sprouts

April 19, 2009 by  
Filed under Sprouts Recipe

Everything Bagel With Cream Cheese, Avocado and Sprouts

Everything Bagel With Cream Cheese, Avocado and Sprouts

The taste of sprouts can range from being very mild in flavour like garbanzo sprouts to spicy like brown mustard sprouts. However you want to use sprouts in recipes is up to you, but here is a simple and tasty sprouts recipe that is always fun and easy to whip up when you are craving something nutritious and delicious.

Ingredients – 3 whole wheat bagels, 3 tomatoes, a garlic clove, a handful of your favourite sprouts, olive oil or grapeseed oil, sea salt/pepper to taste and basil to garnish. Optional: cheese.

Get 3 whole wheat bagels and slice them into about ½ an inch in slice. Each bagel should yield about 3 slices. Place the whole wheat bagel slices on to an oven tray and drizzle with grape seed oil or olive oil. Bake in an oven for about 10 minutes at 200c until crispy.

While the bagel slices are toasting, wash, core and dice the 3 tomatoes. Crush a garlic clove and combine with the diced tomatoes, 2 tablespoons of olive oil, sprouts and sea salt/pepper to taste. Divide the mixture between the warm bagel slices, garnish with basil and serve immediately. You can also bake cheese with the bagel slices and add the tomatoes on top.

Whatever sprout you choose in this sprouts recipe is really up to you, if you want something crunchier try adzuki, or if you want a sweeter sprout try spelt. The possibilities are endless as to what dishes you can create in a sprout recipe!