Additionally, I’ve styled this as a one pot recipe. Any method that dirties fewer dishes is a plus in my book!

Recommended Tools

I’ve mentioned it before, and I can’t stress it enough, if you chop a lot of vegetables, you’re going to want a mandoline. I linked to a couple of fancier versions in the Cheater Chickenless Noodle Soup recipe, but the one I use at home is much more basic:

And then there is the immersion blender. This thing is so. useful. I use it all the time, and it is so much easier and less messy than a traditional blender. If you don’t have one, you need to get one:

Recipe

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Colcannon Soup (Vegan)

This vegan colcannon soup is a hearty, satisfying winter soup hiding a lot of cabbage and an unrivaled depth of flavor.

Course Main Course, Soup

Cuisine Irish

Keyword comfort food, Vegan

Prep Time 5 minutes

Cook Time 30 minutes

Equipment

• Immersion Blender

Ingredients

• 4 medium potatoes
• 1 medium onion
• 1/2 a green cabbage
• 2 tbsp olive oil or cooking oil
• 1 tsp dried thyme
• 2 cups vegetable broth
• 1 15 oz can cannellini beans, undrained
• 1/4 cup vegan butter
• 1/4 cup nutritional yeast
• 1-4 cups water
• salt
• pepper

Instructions

• Scrub and slice or dice the potatoes. Shape doesn't matter since they'll be blended later. No need to peel.
• Boil the potatoes in salted water until they are fork soft all the way through.
• While the potatoes boil, dice the onion and finely chop the cabbage.
• Drain the potatoes and leave them in the strainer.
• Add the cooking oil to the pot followed by the onions, cabbage, and thyme.
• Sautée the cabbage and onions until the cabbage is fully softened, stirring frequently to evenly coat with the oil and evenly sautée. About 10 minutes.
• Return the potatoes to the pot with the cabbage and onions, and add the vegetable broth.
• Add enough water to bring the level of liquid almost level with the vegetables in the pot.
• Simmer 5-10 minutes.
• While the soup is simmering, blend together the cannellini beans (with the aquafaba – liquid from the can), nutritional yeast, and butter until smooth.
• OPTIONAL: For a chunkier soup, remove some of the cabbage and potatoes from the pot with a slotted spoon and set aside. Stir back into the soup after blending.
• Pour the blended bean cream into the simmering soup and use an immersion blender to blend it all together until reaching the desired consistency. I like to leave mine just a little bit chunky, but others prefer it completely smooth – especially if you have picky eaters in the house! If necessary, add more water during blending to thin out the soup.
• Season to taste with black pepper and salt.

The post Colcannon Soup (Vegan) appeared first on Urban Earthworm.

Amy’s No Chicken Noodle Soup is vegan and nails the chicken noodle soup flavor, but just isn’t hearty enough for me. Actually, I rarely eat a canned soup without at least adding a bunch of frozen veggies to it. The Amy’s soup can be a little hard to find at some grocery stores, but it’s easy to pick up on Amazon either by the can:

Or a case of 12:

Preparation Tip: Fast and Easy Slicing

If you cook with a lot of vegetables, a mandoline vegetable slicer is an amazing tool you will use ALL. THE. TIME. With mine, I was able to slice all the veggies for the soup in about 4 minutes.

Do you have a favorite “Cheater” recipe?

Print

Cheater Chickenless Noodle Soup (Vegan)

This vegan Cheater Chickenless Noodle Soup is a quick and easy weeknight comfort food that is "Cheater" because it uses some ready-made grocery store ingredients.

Course Main Course

Cuisine American

Keyword cheater, comfort food, soup, Vegan, vegetarian

Prep Time 15 minutes

Cook Time 15 minutes

Ingredients

• 2 tbsp vegetable oil
• 2 cans Amy's No Chicken Noodle Soup
• 1 medium onion, diced
• 2 tbsp minced garlic
• 4 carrots, sliced
• 3 celery stalks, sliced
• up to 7 cups water
• 1 can cannelloni beans, undrained
• ¼ cup nutritional yeast
• 1 package noodles of your choice eggless dumpling noodles, orzo, and ditalini work well
• 1 tbsp black pepper
• 1 tbsp garlic salt
• 1 tbsp oregano measurement is for dried, but fresh is phenomenal in this soup; adjust to taste
• 1 ½ tbsp thyme measurement is for dried, but fresh is phenomenal in this soup; adjust to taste
• 1 tsp cayenne pepper
• 2 tbsp vegan butter
• 1 lb frozen mixed vegetables or frozen peas* See note below
• Salt to taste

Optional Add-ins:

• Diced mushrooms shitakes are especially good
• diced potatoes
• green beans
• diced root vegetables parsnips, turnips, rutabagas, etc.

Instructions

• Heat oil in a soup pot on Med-High heat.
• Add the onions, garlic, carrots, and celery.
  
• Sauté until the onions are translucent.
• Add 2 cups of water and the pepper, garlic salt, oregano, thyme, and cayenne.
• Bring to a boil.
• Add the 2 cans of Amy's Soup, the cannelloni beans, and nutritional yeast.
• Add 2 to 5 cups of water based on your broth preferences. I typically use the soup cans to rinse out anything that gets left in them.
• Add the noodles and butter and bring to a boil.
• Boil until the noodles are soft, add the frozen vegetables.
• When the soup returns to a boil, it's ready to serve!

Notes

*Frozen Veggies Mom Hack:  I seriously felt like a genius when I thought of this.  If you are going to need to cool this soup off quickly (say, for instance to children who are starving to *death* and cannot possibly wait 3 minutes for it to cool down), hold back some of the frozen vegetables and add them when you serve the soup.  So much better than adding an ice cube because it doesn’t water down the soup!  Bonus:  If you let the kids add the veggies themselves, they’ll often take even more than you would have given them.  BAM.  #momgenuity

 

The post Cheater Chickenless Noodle Soup (Vegan) appeared first on Urban Earthworm.

A few tips to keep in mind:

• It is best to use “second snow” or “later snow”: snow from after the first couple hours of snowfall.
• Make sure to collect your snow from a clean surface (above and below) that has not been trodden on or touched.
• Fluffy, dry snow works best for this recipe.  That’s one of the bonuses.  My kids are always disappointed when the snow is not packing snow, but at least we can make snow cream!
• Packing snow occurs when the temperature is within a couple degrees above or below freezing.  Fluffy snow comes when the temperature is more than a few degrees below freezing.

Vegan Snow Ice Cream Recipe 

INGREDIENTS
All amounts are approximate and should be adjusted to taste 

• 4 – 8 cups clean snow
• 1 cup soy milk* (or other plant milk)*
• 1/3 cup or maple syrup
• 1 teaspoon vanilla extract
• 1 pinch salt

* You can use any flavor of milk that you choose – vanilla, chocolate, sweetened or unsweetened, almond, coconut, hemp, flax, macadamia, cashew, etc.  If you use a flavored and/or sweetened milk, you may desire to adjust the amounts of sugar and vanilla.

DIRECTIONS

1. Whisk together all the ingredients except the snow in a large bowl.  (Leave the snow in a bowl outside or in the freezer until ready to stir it in.
2. Place the mixture in the freezer for 10 minutes.  (This step is optional, but snow cream melts very quickly and this step helps it last just a bit longer).
3. Mix in the snow about 1/2 cup at a time until the snow cream reaches a consistency just thicker than soft serve ice cream.
4. Serve and enjoy immediately!

As always, if you try this recipe, please let me know in the comments, like, and share this post!

Disclaimer:  All food comes with a risk.  I can’t guarantee that eating snow is safe, though I certainly feel comfortable with the snow ice cream we make and enjoy.  I find this article has good information on the comparative safety of consuming snow:  So You Want To Eat Snow. Is It Safe? We Asked Scientists

The post Snow Ice Cream appeared first on Urban Earthworm.

• 3-4 cups cubed butternut squash, peeled, seeded, and cut into small cubes
• 1/4 cup vegan butter (something like Earth Balance)
• 1/2 cup vegetable broth*
• 2 tablespoons miso paste (yellow or red), dissolved in the broth
• 1/2 cup unsweetened plant milk (soy, almond, etc.)*
• 1 and 1/4 cups nutritional yeast
• 1 tablespoon garlic salt
• 1 teaspoon paprika
• 1 tablespoon lemon juice
• Optional: shredded dairy-free cheese (like Daiya cheddar shreds)

* In a pinch you can do all broth or all plant milk, for a total of one cup liquid.

1. Boil the squash cubes until completely tender and then drain.
2. Meanwhile, heat all the other ingredients except the optional shredded “cheese” in a saucepot until the butter, miso paste, and nutritional yeast are dissolved and the liquid is hot.
3. Combine the cooked squash cubes with the liquid and blend until smooth using a standard blender or an immersion blender.
4. Serve over prepared noodles of your choice.  I prefer to stir the noodles and sauce all together in the saucepot.
5. If desired, stir in Daiya cheddar shreds until they start to melt and stretch.
6. Add more salt and pepper to taste.

The post Vegan Butternut Squash Mac and Cheese appeared first on Urban Earthworm.

In the US, Thanksgiving is a food and TV holiday.  Growing up, it was turkey followed by watching the Lions play.  These days, both my food choices and my Thanksgiving watch list have improved.  It’s only right that I should share what to watch this Thanksgiving with you!

Thanksgiving Morning 

We start the morning with America’s Thanksgiving Day Parade – the parade through downtown Detroit that is just as old as the Macy’s Parade.  Interestingly, they are both tied for second oldest Thanksgiving Parade in the US behind the Dunkin Doughnuts Parade in Pilly.  No one really watches it, and the kids run around making as much of a mess as they can while I prep the cleaning.

For the Kids

While the Tofurkey is roasting and I’m taking the butcher knife to some Brussels sprouts, the kids start to settle down in front of Free Birds.

Family Thanksgiving Movies 

After dinner, we all collapse in our feast coma in front of my favorite Family Thanksgiving movie of all time:  Addams Family Values.

The Thanksgiving play sequence of this movie highlights the hypocrisy of the holiday in a fantastically funny satire:  We celebrate turkeys while brutally killing millions of them, and perpetuate the deeply problematic myth of the “First Thanksgiving” between the “pilgrims and Indians.”

This year, my favorite article covering the truth behind the holiday is this one:  The Thanksgiving Tale We Tell Is a Harmful Lie. As a Native American, I’ve Found a Better Way to Celebrate the Holiday

Though, to be honest, I originally clicked on the article because I wanted to know if milkweed pods were edible.  Spoiler alert – the article doesn’t explicitly say, outside of the photo caption.

Winding Down

As we tuck into additional plates of biscuits with mushroom gravy (me) and pie (basically everyone else), we transition to a classic with deep ties to past family holidays: All 9 Thanksgiving episodes of Friends.

Nightcap

And for the grand finale when the kids are in bed, nothing beats finishing off Thanksgiving laughing until it hurts to the best Thanksgiving movie of all time:  Planes, Trains, and Automobiles.  Seriously, I don’t care what generation you’re from, this movie is SO. GOOD.  This year, it is streaming on Hulu.

The post What to Watch This Thanksgiving appeared first on Urban Earthworm.

A friend of mine was kind enough to share her Taco Soup recipe quite some time ago, but I lost my phone (and therefore the pictures) shortly after I tried it out.  I think that actually turned out for the best, as it was even better this time!

For the fast, easy version of the recipe, simply go with the canned versions of all the listed ingredients, pre-mixed taco seasoning, and don’t bother with the toppings bar.  For a fun twist on Taco Night, lay out a whole spread of toppings – lettuce, diced tomatoes, olives, avocado, various salsas, tortilla chips, and so on.

Taco Soup Ingredients:

• 1 – 2 diced onion(s)
• 2 tbs oil suitable for sautéing (I used grapeseed)
• 46oz can tomato juice (low sodium preferred)
• 29oz can crushed tomatoes (low sodium preferred)
• 1 – 2 cups frozen corn
• 1 ½ cups prepared red kidney beans (or one can rinsed)
• 1 ½ cups prepared black beans (or one can rinsed)
• 4-5oz can of diced green chilies (mild to hot to your taste)
• ½ – ¾ cup Salsa (chunky)
• Taco Seasoning* to taste
  • Cumin
  • Garlic powder
  • Chili powder and/or cayenne
  • Cilantro
  • Garlic Salt
• 1 diced green bell pepper

Serve with:

• Diced avocado
• Shredded lettuce
• Tortilla chips (crunched up)
• Nutritional Yeast
• Olives
• All your favorite taco toppings!

*If you want to mix up taco seasoning to keep on hand, try this recipe.

Directions:
Note: This is a super flexible recipe.  The amounts of vegetables, beans, salsa, and seasonings are all completely flexible based on your tastes.  You could even add a lot more vegetables or tailor it to you preferred taco ingredients/toppings.

1. Dice the onion(s) and, in the pot the soup will cook in, briefly sauté them in the oil – only until they just start to soften.
2. Stir in everything else except the green bell pepper and the “serve with” ingredients.
   • You can thaw out the corn first, for slightly faster cooking
3. Bring to a gentle simmer for 10 minutes.
4. Add green pepper; simmer for 3-5 minutes, just long enough to heat the pepper through but not soften it.
5. Serve! Top bowls with crunched up tortilla chips, diced avocado, shredded lettuce, olives, nutritional yeast, and/or all your favorite taco toppings!

The post Vegan Taco Soup – Fast, Easy, Delicious appeared first on Urban Earthworm.

    Summer is the time for BBQ, and these Vegan BBQ Pulled Mushroom sandwiches are a major crowd pleaser in addition to being super easy to prep.  I hate to even reference meat here, but this really is an amazing vegan pulled pork alternative – and much healthier (though BBQ sauce is still pretty high in sugar – and watch out for brands with high fructose corn syrup).

I’ll lay out the basic recipe with a few alternatives to kick it up a level or two:

Required Ingredients:

• 1/2 lb Mushrooms (should be about 3 cups when raw and roughly sliced)
  • Best mushrooms for this recipe are, in order:
  • King Oyster
  • Oyster
  • Shiitake
  • Other mushrooms are an option as well, but the best texture is achieved with mushrooms similar in firmness and texture to those listed above.
• 1 cup BBQ Sauce
• Buns
• Oil appropriate for sautéing

Optional Ingredients:

• 1 large or 2 small Onions
• 2 tbsp minced Garlic
• 1 Red Bell Pepper
• 2 tbsp vegan Worcestershire Sauce
• 2 tbsp Liquid Aminos
• 2 tbsp Dry White Wine
• 1 tbsp Nutritional Yeast
• Thick Sourdough Toast
• Hoagie Rolls

Amounts:

• This is a very flexible recipe and the amounts of the various ingredients will vary based on the overall amount you want to make.  For the purposes of this recipe, I will include rough amounts that make enough to feed 4-6 people (depending on the size of the buns you use).
• If you don’t use onions, you will need more mushrooms.  My amounts presume you are using onions.

Easiest Possible Preparation:

1. Slice Mushrooms into rough, thin strips.
2. Saute mushrooms over medium high heat until they begin to soften.
3. Add BBQ sauce.
4. Mix well and continue to sauté until desired consistency is achieved (mushrooms will get softer and sauce will get thicker as dish cooks).

Preferred Preparation:

1. Dice onions and place in pan (no heat yet).
2. Dice red pepper  and place in pan (still no heat).
3. Slice mushrooms into rough, thin strips.
4. Saute the onions, garlic, and pepper over medium high heat until the onions just start to become translucent.  If desired, add white wine, liquid aminos, and/0r Worcestershire sauce (I use all 3!).
5. Add the mushrooms.  Stir.  Saute until the mushrooms start to soften and release their liquid.
6. Add the BBQ Sauce.  Stir and Saute until the sauce thickens and reaches desired consistency.  Add more Worcestershire or liquid aminos to taste.

Note: Sauce will continue to thicken as it cools.  Avoid over-cooking the mushrooms, you want mushrooms not mush!

Scoop some onto a thick slice of sourdough toast with some nutritional yeast (or a hoagie or a regular bun), and enjoy!

The post Vegan BBQ Pulled Mushrooms appeared first on Urban Earthworm.

I grew up eating, and loving, Hamburger Helper Stroganoff.  Both my desire for nutritious food and for ethically produced food have long since separated me from this childhood favorite.  Last week, I finally created a vegan mushroom stroganoff that completely fills that comfort food sized hole Hamburger Helper had left behind.  Bonus: it is totally good for you.

This is such a convincing stroganoff that MacGyver actually asked if it had meat in it, even though he obviously knows better.

As a personal triumph, this is possibly the first recipe I have created entirely from scratch.  Most of my recipes are either amalgamations of a few other recipes or veganizations of my mom’s recipes.  It all started with one very important realization:  porcini mushrooms are the key to a good stroganoff.

The recipe feeds four – including one voracious breastfeeding mama (me) and one pre-teen in a constant state of growth-spurt (Punky).  There were no leftovers.

Ingredients
SAUTE
1 onion, diced
1 c (or more!) chopped mushrooms (I used a wild mushroom mix, but almost any mushrooms, including regular button, will do)
1-2 tbsp minced or chopped garlic
1/3 c dry white wine (optional)

SAUCE
1/2 oz (or more!) dried porcini mushrooms + 1 1/2 c water
1/2 c raw cashews, soaked
1/2 lb silken tofu (half a standard package)
1/3 c nutritional yeast
1 tsp thyme and/or oregano (dried)
2 tbsp low sodium soy sauce
vegetable broth, water, or unsweetened plant milk (like almond milk) as needed to obtain desired texture.
optional: truffle salt to taste

SERVE
1/2 lb wilted greens or vegetable of your choice (I used 1/2 a bag frozen kale) – Because, as Punky will be the first to tell you, I have to put green vegetables in everything.
Pasta of your choice, prepared – I’d love to have this over some high quality pappardelle noodles, but this kids chose penne this time around (whole wheat, of course).

Directions
1.  Soak cashews while you prepare the rest of the ingredients.  If possible, soak for an hour.

2.  Dice onion and set aside to maximize nutritional value.

3.  Place a minimum of 1/2 oz of dried porcinis, broken up into small pieces, into 1 1/2 – 2 cups of water and bring to a boil (I just did this in the microwave).  Let sit at least 5 minutes.

4.  In a large pan, sauté the onion, garlic, and chopped mushrooms in white wine (or vegetable broth or water or a little oil) until the onions start to become translucent, the mushrooms brown, and the wine evaporates.

5. While that is going, combine all the sauce ingredients, including the water the porchinis simmered in, in a blender and blend until smooth.  Add vegetable broth, water, or almond milk (or similar) as needed to achieve the desired consistency.

6.  Add the sauce from the blender to the pan with the mushrooms and onions.  Mix and heat through.

Top your noodles with the greens followed by the sauce.  You can also mix it all together in one pot before serving.  Or keep the sautéed mushrooms and onions separate to top the sauce (noodles, greens, sauce, mushrooms and onions).  Sprinkle with just a dash of truffle salt if desired.

The post Perfect Vegan Mushroom Stroganoff appeared first on Urban Earthworm.

Firey leaves, cozy sweaters, hot apple cider, and ALL THINGS PUMPKIN.  That time of year is just around the corner.  Normally, I would wait until at least September to post my recipe for Vegan Pumpkin Spice Coffee Creamer, but an excellent article published on Food Babe yesterday, combined with a couple other factors, has me breaking out my favorite recipe early this year.

Fall is my very favorite season.  I could wax poetic for pages about the tangible magic I feel in the air throughout the autumn season (but I won’t!  I promise; no need to click away).

I will be the first to admit that I still feel some lingering trauma from the Polar Vortex that turned a glittering Michigan winter into a flesh cracking Jack Frost  Hell dragging its icy talons across the midwest all the way into MAY.  I am still joyously embracing every moment of muggy heat and asphalt fumes this August, and I refuse to openly admit that I enjoy a feeling of anticipation on the intermittent Fall-like days.  I still cringe at every buzzword mention of the Polar Vortex, whilst battling flashbacks to the 90’s and the most overused weather buzzword of all time:

And yet, even while fighting every inkling that there is yet another winter just around the corner, it didn’t take much to push me into Fall mode several weeks early.  And that little push was this incredibly well researched, and fairly disturbing, article on what actually goes into a Starbucks Pumpkin Spice Latte.

It is completely unethical for Starbucks, or any other business for that matter, to attempt to cover up their use of unsavory ingredients just to preserve profits.  Either come up with better ingredients, or accept the fact that a lot of us don’t want that garbage in our bodies.  Especially when making something just as delicious and MUCH more nutritious is so easy.

Similar to the Starbucks confection, most grocery store coffee creamers are full of all sorts of yucky stuff: hydrogenated oils, high fructose corn syrup, and worst of all (in my opinion) factory farmed milk. The way those cows are treated is enough to make me wretch. And I can’t even bear to think about what they do to all those little baby calves.  Not to mention the stomach-turning health detriments caused by dairy.

Any way you slice it, whether it’s health concerns, sugar issues, fat issues, lactose issues, ethical, or humane issues, I just couldn’t continue buying those creamers. Your purchases say something! Not just about you, but about where you stand on various issues. I try very hard to keep my money where my mouth is, so to speak.

So here it is, my most popular recipe, which also happens to be on of my easiest, Vegan Pumpkin Spice Coffee Creamer:

Special Holiday Note: This creamer makes a wonderful and ethical gift.  Pour it into a clean, reused glass jar, maybe paint or glue some used wrapping paper on the cap, use strips of re-used wrapping paper to create a ribbon or bow, and pop on a gift tag made from old holiday cards or wrapping paper, and Voila!  An affordable, easy holiday gift sure to please!

Ingredients
Makes about 2 cups of creamer
2 cups Almond Milk*
2 tbsp mashed pumpkin (canned is fine, but make sure it’s just pumpkin and not pumpkin pie)
2 tbsp maple syrup**
1 tsp cinnamon***
¼ – ½ tsp nutmeg***
¼ – ½ tsp ground cloves***
¼ – ½ tsp ground ginger***
½ tsp vanilla extract*

* If you use Vanilla Almond Milk, you may not need to add any additional vanilla. You can also use Soy Milk, Rice Milk, Flax Milk, or Hemp Milk. Do not use animal milk – it will separate, go spoil quickly, and taste off.

** Adjust to taste and desired sweetness. If you use sweetened Almond Milk, you won’t need as much sweetener. Fair Trade/Equal Exchange brown or white sugar or agave nectar can be substituted for the maple syrup. The Maple just Falls up the flavor that much more.

*** Adjust spices to taste. You can also substitute pre-mixed “pumpkin pie spice.”

Directions

1. Whisk all the ingredients, except vanilla if you’re planning to add some, together in a sauce pan over medium-high heat.  Ensure all pumpkin is completely mixed in.

2. Heat until steaming, but not boiling.

3. Whisk in vanilla.

4. Pour into a jar for storage.

It’s that easy!

Shake before using, as the spices may settle.

This stuff makes my morning!

In addition to being a great gift, substituting this creamer for milk in any recipe is a great way to fulfill all your pumpkin spice desires:
Cookies,
Cakes,
Cupcakes,
Oatmeal,
Pancakes,
Chia Seed Pudding, …

What flavor would you like to see me try out next?  

What do you put in your coffee?

And as a final Fall themed bonus, I would like to share the following link in memory of my brother, Boo.  I spend days cracking up every time I read it, and I can see and hear him reading it in my head.  Fair warning, it is heavily peppered with rather “colorful” language:

It’s Decorative Gourd Season Mother******s.

You’re welcome.

The post Pumpkin Spice Coffee Creamer and Why to Avoid the Starbucks Version appeared first on Urban Earthworm.

It is also great for adults looking to save a little money on some delicious sprouts!

Growing sprouts in a jar is unbelievably easy.  Given how much these little beauties cost in the store, I can’t believe I didn’t start doing this sooner!  All you need is a mason jar (or similar) with a two piece lid, some type of screen material – I cut a square out of an old pair of clean nylons – gauze and screen also work, and sprout seeds (more about choosing seeds below – see Safety).  In about 5 days, you have a whole jar packed full of delicious, nutritious sprouts ready to eat.

This is the “Two-piece lid” I referenced above.  They are available here.
Image credit: Urbanbarn Etsy.

Getting Kids Involved

If you’re doing this activity with kids, you may also want to have some other fun plant life cycle related material handy.  There a lot of websites out there with preschool lessons and activities for plant life cycles.  Flintstone is particularly fond of gluing things to paper (we recently did the butterfly life cycle with different shapes of pasta).  The Magic School Bus episode The Magic School Bus Goes to Seed is also a great tie in, and the Scholastic website has more information and activities to go with that episode.

Tie in healthy eating with activities like this one (and the dozens of other free activities on this site) and a lively discussion of how we can watch our sprouts grow, then eat them and they help us grow!  More healthy eating related activities available here.

With just a little bit of guidance, kids can do this activity nearly entirely on their own.

Instructions:
This project is best started in the evening hours since the seeds will need to soak overnight.  It isn’t a hard and fast rule, but it works out well that way.

1.  Place 1 – 2 tablespoons of seeds in your jar.

2.  Spread your strainer material (nylons, gauze, screen, etc.) over the top and secure with the outer ring of the lid.

3.  Rinse the seeds by pouring water in through the mesh on top, swirling it around, then draining through the same mesh.
4.  Add a minimum of 3X as much water as seeds (ie, 1tbsp seeds needs at least 3tbsp water) – no need to be precise; I just fill the jar up 1/4 of the way.

5.  Allow the seeds to soak overnight (or a minimum of 8 hours).  I would also avoid oversoaking them, which is why I recommend starting in the evening.  Keep the jar out of direct sunlight, but not in the dark.  We left ours on the kitchen counter.  It will stay out of direct sunlight for the first 4-5 days.
6.  In the morning (or 8 hours later), drain the water out by pouring it through the mesh, then rinse again by the same method mentioned in step 3, draining fully.

The seeds start to sprout almost immediately after soaking.  Soaking is Day 1.  This is Day 2.

7.  Rinse and drain again in the evening.  Flintstone loved having this responsibility, and it was the first thing he wanted to do every morning.  Since the jar is glass I watched over him, but he was able to do it all completely by himself.

This is day 3 or 4.

8.  Continue to rinse and drain every morning and evening (or roughly every 12 hours) for 4 – 6 days.
9.  Once your jar of sprouts is full and has little green leaves on the ends, it can be placed in direct sunlight for a day to up the chlorophyll production.  After that, it can be moved to the refrigerator.

Day 4 or 5, window sill time!

10.  Enjoy the enthusiasm with which your little ones pack down the nutritious fruits of their labors!

Safety

       These days, warnings and worries about any and all raw foods, including vegetables, abound – and sprouts are no exception to that.  There have been outbreaks of food-borne illness linked to mass produced sprouts purchased in grocery stores in the past.  These are thought to have been linked to unsanitary growing conditions.  There have not been any recorded instances of food-borne illness linked to home grown sprouts that I was able to find in my research.

        Fresh sprouts are considered at the same level of risk as fresh berries (raspberries, blueberries, strawberries, etc.).  It is possible for pathogens like e. coli can be spread from manure or other sources and hide out on fresh foods or even seeds.  The warm, damp growing conditions that these kinds of produce thrive in are conducive to growth of those pathogens.

       There have been a lot of changes in the sprout industry over the last four years, and up to date information on pathogen risk, prevalence, and the effectiveness of risk reduction techniques implemented around 2011 is limited.  Note: some sources warn against children, pregnant women, those with weakened immune systems, and the elderly consuming raw sprouts.  Note: Those same sources warn against consumption of raw berries, lettuces, and cut greens by those same groups.

       The risk is (arguably) small, but it is there, and it is up to the individual to make an informed choice.  I feel our home grown sprouts are safe – the same way I feel about berries.  I am not willing to give up the health benefits of most raw produce out of fear of the marginal risk of illness largely borne from major, corporate producers.   I AM, however, careful to obtain my seeds from a reliable source.  We used Handy Pantry 5 Seed Sprouting Mix.  Handy Pantry has been in business for over 20 years, sources most of their seeds from the US and Canada, and is GMO-free and organic (no pesticides on my sprouts, please!).  *I have not been asked to endorse this company, nor have I been compensated in any way for this article – that said, if Handy Pantry wanted to throw a little something my way, I would happily accept!

Other Resources

      Information on the Health Benefits of Eating Sprouts

      More Information on Sprouts and Food-borne Illness

       Giving Sprout Growing Kits as Gifts (with Free Printables) (coming soon)

The post Teaching Kids About Food and Plants: Grow Sprouts in a Jar appeared first on Urban Earthworm.