Fennel sprouts

 

SANDWICH AND WRAPS WITH SPROUTS

GOOD FOR LUNCH OR A QUICK DINNER

 

Sandwich with tuna, Alfalfa and Clover sprouts

A good sandwich with bright green sprouts.
1 person
 
2 tbsp mixed Alfalfa and Clover
150 gram fillet fresh or frozen tuna
Fresh basil leaves
1 coarse bun
Olive Pesto
Salt / pepper
Olive oil
1 tbsp Balsamico
 
Step by step
Let mixed Alfalfa and Clover soak for 8 hours and sprout for 5-6 days untill they develop their leaves. Then rinse the sprouts thoroughly in a bowl to remove the hulls. Toast the bun, cut it in half and add the pesto. Add sprouts and basil leaves in a good layer. Fry the tuna fillet in olive oil, salt and pepper. Fry it and place it in the bun with a little splash of balsamic over it. Serve while the fillet is nice and warm.
Tip You can choose to cultivate these seeds together or separately. Instead of Clover and Alfalfa sprouts you can choose Broccoli and Rape sprouts if you seek a more distinct taste.
 
 

Simply a sprout sandwich

A classic in an extra healthy edition.
 
1 tbsp Alfalfa
1 tbsp Clover
1 bun or two pieces of bread
4 tbsp green pesto
1/2 avocado
3 ripe tomatoes
1/2 chicken breast
2 tbsp pumpkin seeds
 
Step by step
Let the Alfalfa and Clover seeds soak for 8 hours and cultivate them for 5-8 days untill they unfold their leaves.
Fry the pumpkin seeds lightly on the pan and pour them into a bowl. Fry the chicken breast and cut the meat into thin slices. Heat the bun and cut it in half. Mash the avocado with pesto and butter the mixture on the inside of the bun. Spread the meat, sliced ​​tomatoes, pumpkin seeds and sprouts in the bun. Serve straight away, as the sprouts tend to go soggy from the heat of the meat.

Tip You can use Broccoli sprouts, Rape sprouts or Rucola sprouts instead if you wish a stronger sprout taste.
 
 

Rice paper wrap with shrimp or tofu and fennel sprouts

A fresh tasting wrap with sprouts.
1 person
 
1 tbsp Fennel seeds
1 tbsp Alfalfa
100 grams risotto rice
¼ tuber fresh fennel
1 cup water with lemon juice or light white wine
2 tablespoons chopped parsley
100 grams of fresh, cooked shrimp or 100 grams of tofu
½ onion
1 clove garlic
1 tablespoon olive oil
2 vegetable bouillon cubes
2 pieces of rice paper
 
Step by step
Soak the Fennel seeds for 8 hours and germinated for 8-9 days untill they unfold their leaves. Let the Alfalfa seeds soak for 8 hours and grow them for 6-7 days untill they unfold their leaves. Rinse the sprouts thoroughly till all hulls are gone.
Cook the rice for about 15 minutes, until they are tender in water with one vegetable bouillon cube. Drain the rice.
Boil 3 cups of clean water up with the second bouillon cube. Fry the fennel, onion and garlic in a pan or wok mixed with tofu or shrimp for about 10 minutes in oil. Add the cooked rice and stir in the white wine. When the wine is almost evaporated add the 3 cups of broth water along with the chopped parsley. Let it sit for 5 minutes and then pour the remaining liquid away.
Let the rice paper soak for a minute until it is soft and roll it around the warm ingredients. Place the fresh fennel and alfalfa sprouts alongside and serve immediately.
Tip You can replace the Alfalfa sprouts with Broccoli, Rape or Clover sprouts.
 

Hot bun with Rucola sprouts and smoked salmon

A nice sandwich with sprouts for lunch or a quick dinner.
1 person
 
1 tbsp Rucola seeds
1 tbsp Clover and Alfalfa seeds
1 whole wheat bun
1 tbsp red or green pesto
1 slice of smoked salmon
 
Step by step
Let the Rucola seeds soak in ½ hour and grown them on organic cotton like cress for 6-7 days untill they unfold their leaves. Mix the Clover and Lucerne and soak the seeds for 8 hours and grow them in a sprouter for 6-7 days untill they unfold their leaves.
Once the sprouts are ready, rinse them a bowl of water so that the hulls are rinsed away. Let the water drain thoroughly. Heat the bun and butter both insides with pesto. Add the sprouts and salmon and the sandwich is ready for serving.
Tip You can put a little mustard sprouts in the sandwich for extra flavor. They can be grown on cotton like the Rucola sprouts.
 
 

Wrap with sprouted chick peas, avocado and pesto

A nice hearty wrap with fresh sprouts.
1 person
 
20 Chickpeas
1 teaspoon Endive, Rape, Broccoli or Clover
1/2 avocado
1 tortillia wrap
2 medium tomatoes
¼ onions
Olive, walnut or pepper pesto
Salt
Pepper
 
Step by step
Let the chickpeas soak for 10 hours and sprout for 4-5 days untill the white tip is 1,5 cm long.
Soak the Endive, Rape, Broccoli or Clover for 8 hours and cultivate in a sprouter for 6-7 days untill the first leaf unfold.
Once the sprouts are ready, rinse them thoroughly to remove all hulls. (Chick peas do not have hulls). Give the sprouted chickpeas a short boil for 3-5 minutes and mash them mixed with pesto, avocado and the liquid inner of the tomatoes.
Chop the sprouts with leaves on the middle and put a few sprouts aside for decoration.
You can eat the roots, but I find they look best, if chopped well. Slice the remainder of the tomatoes. Warm the tortillia in a pan without oil and butter with the pesto spread. Spread the tomato and sprouts on the tortillia, roll it and cut into 5 cm pieces. Arrange on plate and serve with garnish of sprouts.
Tip You can use raw, sprouted Mung beans or Lentil sprouts instead of Chickpeas, if you prefer uncooked sprouts. Only chickpeas must have a short boil after the sprouting due to their naturally high levels of Lechtins.
 
 
 Broccoli sprouts
 
 
 
 
 
 
 
 
 
 
 
 Sunflower sprouts
 
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