Bio-Bud Recipes

INGREDIENTS

• 450g Brown Rice
• 450g Mung Beans
• 225g Adzuki Beans
• 225g Lentils
• 1 cup scallions (or shallots) diced
• 2 cups celery diced
• 1 cup carrots diced
• 1 cup fresh coriander (or parsley) diced
• 1/2 cup lemon juice
• 1/2 cup olive oil
• 1 1/2 tsp sea salt
• 1 tsp pepper
• 1 tsp maple syrup (or honey)

INSTRUCTIONS
Soak brown rice, mung beans, adzuki beans and lentils for 6 hours in cold water.

Blanch mung beans and lentils in boiling water, for 5 minutes and blanch the brown rice and adzuki beans for 12 minutes.  Please note: for blanching every 450g you need 4 litre’s of water.  After blanching rinse with cold water and set aside.

DRESSING
Mix diced scallions, celery, carrots, coriander with lemon juice, olive oil, salt, pepper and maple syrup.  Add dressing to sprouted grain mixture right before serving.

If not dressed, sprouted grain mixture can be stored in the refrigerator up to 2 weeks.

This super-fast Indian-inspired dish can be served as a side dish or a hearty main course. It can be served with chutney or yogurt or sprinkled with lemon juice, chopped fresh cilantro or diced tomatoes, as desired.

INGREDIENTS

• 3 tablespoons vegetable oil (sunflower)
• 1 tablespoon minced fresh ginger
• 2 cloves fresh garlic, minced
• 2 teaspoons curry powder
• 1 cup Bio-Bud Sprouted Lentils
• ¼ teaspoon sea salt
• 2 onions, sliced
• 1/2 teaspoon whole cumin seeds

INSTRUCTIONS
Heat 1 tablespoon of the vegetable oil in a medium saucepan over medium heat. Add the ginger and garlic and cook for 1 minute. Stir in the curry powder and cook for 1 minute. Add 2 cups of filtered water and Bio-Bud Sprouted Lentils. Cover and bring to a boil. Reduce the heat and simmer for 10 to 15 minutes. Stir in salt. Remove from heat and keep covered 10 minutes or until ready to serve.

Heat the remaining 2 tablespoons of the vegetable oil in a large frying pan over medium-low heat. Add the sliced onions and cumin seeds and cook, stirring occasionally, until the onions are deep golden brown, about 20 minutes.

Spoon lentils into bowls and top each portion with the onions.

Bio-Bud Lentils, raisins and nuts are good sources of iron in this easy vegetarian main dish. With Bio-Bud rice, it would be a perfect choice. Accompany with steamed broccoli (a good source of vitamin C) and crisp ShaSha co. Spelt Lavash or bread.

MAIN INGREDIENTS

• 2 tbsp (30 mL) vegetable oil
• 1 onion, chopped
• 1 clove garlic, minced
• 2 tsp (10 mL) minced fresh ginger
• 2 tsp (10 mL) curry paste or powder
• 1 tsp (5 mL) ground cumin
• 1/2 tsp (2 mL) salt
• Pinch cayenne
• 240g (150 mL) Bio-Bud lentils (soaked 30 min cooked 15 to 20 min and rinsed/drained)
• 3 cups (750 mL) water
• 2 tbsp (30 mL) tomato paste
• 1 large potato, peeled and cubed

HOT COOKED BIO-BUD RICE INGREDIENTS

• 1/2 lb (250 g) extra-firm tofu, well drained and cut into 1/2-in (1 cm) cubes
• 1/3 cup (75 mL) each raisins and slivered almonds
• 1/4 cup (50 mL) chopped fresh coriander or parsley

INSTRUCTIONS
Heat oil in a large saucepan or deep skillet set over medium heat; cook onion, garlic and ginger for 5 minutes, stirring often. Stir in curry powder, cumin, salt and cayenne; cook, stirring, for 1 minute.

Add the Bio-Bud lentils, in Add to pan with water and tomato paste; bring to a boil, reduce heat to medium and gently boil, uncovered, until lentils fall apart, about 10 minutes.

Add potato; cover and cook for 10 to 12 minutes or until tender. Stir in tofu; cover and let stand for 5 minutes. Stir in raisins and almonds. Taste for salt and add more if needed. Serve over rice and sprinkle with coriander.

Make-ahead: Can be made at least 8 hrs. ahead.

Serve this hearty vegetarian soup with crusty whole wheat bread for a complete meal. I like the sharp and slightly salty addition of freshly-grated quality Parmesan cheese– omit if serving to vegans. Serve this dish with ShaSha Co. Spelt Lavash.

INGREDIENTS

• 1 tbsp (15 mL) olive oil
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 tsp (5 mL) dried basil leaf
• 1/2 tsp (2 mL) each dried oregano and thyme leaves
• Pinch each dried rosemary leaves, crumbled, and pepper
• 3 cups (750 mL) vegetable stock
• 1 can (28 oz/796 mL)diced tomato, including juice
• 450g Bio-Bud lentils, soaked 30 min and cooked for 15 to 20 min- and drained
• 3 cups (750 mL) fresh baby spinach leaves
• Freshly grated Parmesan cheese (optional)

INSTRUCTIONS
Heat oil in large saucepan over medium heat. Add celery, onion and garlic and cook until softened, about 5 minutes. Stir in seasonings, vegetable stock, tomatoes, Bio-Bud lentils and lemon juice. Bring to a boil, reduce heat and simmer covered for 5 minutes. Stir in spinach leaves until wilted, about 30 seconds. Serve with Parmesan, if desired.

Makes 8 cups (2 L), 4 servings.

The better the quality of olive oil you use with your Bio-Bud for this warm, Mediterranean-style salad, the better the flavour will be.

INGREDIENTS

• 2 leeks (white and light green parts only), finely diced
• 2 carrots, finely diced
• 1 stalk celery, finely diced
• 1-1/3 cups (325 mL) Bio-Bud Lentils (soak in water for 30 min)
• 1/4 cup (60 mL) minced fresh Italian parsley
• 1/4 cup (60 mL) lemon juice
• 1 tbsp (30 mL) drained caper
• 2 tbsp (30 mL) extra-virgin olive oil
• 1 large clove garlic, minced
• 3/4 tsp (4 mL) each salt and pepper
• 2 cans (6 oz/170 g) solid tuna, drained

INSTRUCTIONS
In large pot of boiling water, cook leeks, carrots and celery until tender, about 1 minute. With slotted spoon, transfer to bowl.

Add the pre soaked (for 15 to 20 min) lentils to cooking liquid; cover, reduce heat and simmer until lentils are tender, about 250 minutes. Drain and add to bowl.Add parsley, lemon juice, capers, oil, garlic, salt and pepper; toss to coat.

Break up tuna and add to salad, toss and serve.

Makes 4 servings.

Serve this hearty vegetarian soup with crusty whole wheat bread for a complete meal. I like the sharp and slightly salty addition of freshly-grated quality Parmesan cheese– omit if serving to vegans. Serve this dish with ShaSha Co. Spelt Lavash.

INGREDIENTS

• 1 small lauki( Exotic Squash)or any other kind
• 1 small bunch greens of your choice (spinach, kale, chard etc.)
• 1/4 cup Bio-Bud mung Beans
• 2 tsps frehs coriander
• 1/4 tsp minced fresh ginger root
• 1 tbsp ghee (clarified butter)
• Rock salt to taste

INSTRUCTIONS
Peel lauki, cut into half lengthwise and scoop out and discard the seeds. Chop lauki into 1/4″ pieces. Wash greens and chop leaves into small bits.

Steam greens and lauki for 15-20 minutes. Wash and cook mung beans in water until soft. Drain. Heat ghee in a pot until clear.

Add the spice mixture and ginger and sauté briefly to release the aroma of the spices.

Add the dhal and vegetables and salt to taste. Mix well. Serve hot with a whole grain of your choice.

(Serves 2)

The inspiration for this recipe comes from nutty fresh flavors blend perfectly in this simple dish. You can prepare his recipe with Bio-Bud Mung beans

INGREDIENTS

• 1 cup Bio-Bud Sprouted Mung Beans
• 2 cup very hot water
• ½ cup chopped walnuts
• 1/3 cup chopped fresh dill
• 1/3 cup chopped green onions, white parts only (about 4 to 5)
• 3 tablespoons olive oil
• 1 ½ tablespoons lemon juice
• ¼ teaspoon salt
• 1/8 teaspoon ground black pepper

INSTRUCTIONS
Combine Bio-Bud Sprouted Mung Beans and hot water in a medium bowl. Let soak 30 minutes. Drain mung beans.Mix mung beans, walnuts, dill, green onions, olive oil, lemon juice, salt and pepper in a large bowl. Toss well.

Makes 4 servings

This is the simplest way to dress up healthy Bio-Bud brown rice. Feel free to substitute chopped fresh sage or thyme leaves for the tarragon. Their flavor is quite a bit stronger than the tarragon, so ad just a little bit at a time, tasting as you go.

INGREDIENTS

• 1 cup Bio-Bud Germinated Brown Rice
• 2 cups water
• 1/2 teaspoon salt
• 2 tablespoons butter
• ¼ cup minced fresh flat-leaf parsley
• 2 tablespoons minced fresh tarragon leaves
• Salt and ground black pepper, to taste

INSTRUCTIONS
Combine the Bio-Bud Germinated Brown Rice, water, salt and 1 tablespoon of the butter in a medium sauce pan and bring to a boil. Cover, reduce the heat to low, and simmer for 25 minutes or until all the water is absorbed. Turn off the heat and let the rice rest for 10 minutes.

Fluff the rice with a fork. Stir in the remaining tablespoon of butter, parsley and tarragon. Season to taste with salt and pepper.

Makes 4 servings

INGREDIENTS

• 1 cup Bio-Bud Germinated Brown Rice1.5 cups water
• 1/2 teaspoon salt
• 2 tablespoons butter
• ¼ cup minced fresh flat-leaf parsley
• 2 tablespoons minced fresh tarragon leaves
• Salt and ground black pepper, to taste
• ½ cup of diced potato, carrots, and celery

INSTRUCTIONS
Combine the Bio-Bud Germinated Brown Rice, water, salt and 1 tablespoon of the butter, vegetables in a medium sauce pan and bring to a boil. Cover, reduce the heat to low, and simmer for 25 minutes or until all the water is absorbed. Turn off the heat and let the rice rest for 10 minutes.

Fluff the rice with a fork. Stir in the remaining tablespoon of butter, parsley and tarragon. Season to taste with salt and pepper.

Makes 4 servings

INGREDIENTS

• 1 cup Bio-Bud Adzuki beans uncooked soaked over night
• 1 cup Brown rice uncooked
• 1 small Onion sliced
• 1 cup Carrot sliced
• 1 teaspoon Tahini
• 1 teaspoon Sesame seeds
• 1 Bay leaf
• 2 tablespoon Soy sauce
• 1 tablespoon Olive oil
• 1 pinch Salt
• 2 Kombu

INSTRUCTIONS
Soak the beans overnight. Cook the rice and the beans (this ones with the soak water) separately in salted water, for 20 to 30 min- Slice the onion and the carrot and saute both with the olive oil and the bay leaf. When is done, add the sesame seeds and cook a little more in low heat until the seeds are brown. Mix the tahini with the soy sauce, add them to the saute and cook it in a very low heat for more five minutes. Add the beans, the rice and a little bit water from the beans mix it carefully without breaking it and cook low for more for a few minutes, to mix the flavors.

Nutrition info (per serving, 165g): Total calories: 405

INGREDIENTS

• 1- 1/2 cup Bio-Bud Germinated Brown Rice
• 3/4 cup Bio-Bud Sprouted Lentils
• 2 cinnamon sticks, broken in half
• 6 cloves
• 1/2 tsp. cumin
• 1/4 tsp. ground black pepper
• 1 tsp. salt (optional)
• 1/4 cup minced parsley

INSTRUCTIONS
Put all ingredients, except parsley, into rice cooker. Add 4 cups of water and 1 tsp olive oil. Stir and set to cook. When the cooker shuts off, check to make sure both rice and lentils are tender and no water remains. If they are not tender, add 1/4 cup more water and restart. (Shouldn’t be necessary, but rice cookers vary) When done, remove the cinnamon and cloves, fluff the rice, and add the minced parsley.

Serves 4-6.

To cook it on the stovetop, follow the same directions, but increase the water to 4 -1/2 cups. Bring to a boil, cover tightly, and cook on low until water is absorbed, approx. 45 minutes.

Healthy lentil salads are popular all around the Mediterranean is a simple one from Turkey that is seasoned with a lemon vinaigrette and garnished with tomatoes, eggs, olives and cheese.

INGREDIENTS

• Bio-Bud Lentils, 2 cups
• Water — 4 cups
• Olive oil — 1/4 cup
• Onion, finely chopped — 1
• Garlic, minced — 2-3 cloves
• Ground cumin — 2 teaspoons
• Lemons, juice only — 1-2
• Parsley, minced — 1 bunch
• Salt and pepper — to taste
• Tomatoes (optional), cut into wedges — 2
• Eggs (optional), hard-boiled and cut into wedges — 2
• Black olives (optional), pitted — 8-10
• Feta cheese (optional), crumbled or cubed — 1/4 cup

INSTRUCTIONS
Add the lentils and water to a large saucepan and bring to a boil over medium-high flame. Reduce heat to low, cover and simmer for 20-30 minutes, or until cooked through. Do not overcook. Drain and rinse with cold water.

Heat the olive oil in a sauté pan over medium heat. Add the onion and sauté until just translucent. Add the garlic and cumin and sauté for another 1-2 minutes.

Place the lentils in a large bowl and add the onions and garlic. Stir in the lemon juice, parsley, salt and pepper. Set aside for at least 30 minutes to allow the flavors to marry.

Adjust seasoning and place the lentil salad in a serving bowl and garnish with any or all of the optional ingredients you like. Serve at room temperature.

4 to 6 servings

Variations: Substitute red or white wine vinegar for the lemon juice if you prefer. Stir in a little chopped mint or dill if you like.

Falafel is the original veggie burger and is a common dish throughout the Middle East. It is found in Lebanon, Syria, Israel, Egypt, and is especially popular with Palestinians.

INGREDIENTS

• Bio-Bud lentils — 1/2 cup soaked min-4 hours
• Bio-Bud Edzuki — 1/2 cup soaked min-4 hours
• Spelt Breadcrumbs — 1/2 cupv
• Garlic, crushed — 2 to 3 cloves
• Parsley, minced — 1/4 cup
• Flour — 2 tablespoons
• Salt — 1 to 2 teaspoons
• Baking powder — 1 teaspoon
• Ground coriander — 1 teaspoon
• Ground cumin — 1 teaspoon
• Turmeric (optional) — 1/2 teaspoon
• Cayenne pepper — 1/2 teaspoon
• Oil for deep frying

INSTRUCTIONS
Place the Bio-Bud lentil and Edzuki in a large saucepan and add water to cover them by 2 inches. Bring to a boil over high heat and then cover tightly and remove from heat. Let set for 1 to 2 hours to soak.

Drain the Bio-Bud lentil and Edzuki and rinse them with fresh water. Place the chickpeas, breadcrumbs and garlic in a food processor and pulse until the chickpeas break down into small pieces the size of breadcrumbs. Do not over process to a puree.

Remove the Bio-Bud lentil and Edzuki mixture to a large bowl, add the rest of the ingredients except for the oil and mix together well. The mixture should have a fairly dry, crumbly texture. Add a little water if it is too dry to form balls with your hand. Adjust seasoning to taste. Form the mixture into 1-inch balls or ovals and then flatten slightly.

Heat oil in a deep fryer to 375°F, or heat 1/2 inch of oil in a heavy skillet over medium-high heat. Drop patties a few at a time into the hot oil and brown well on both sides, about 4 to 5 minutes. Remove the browned from the oil and drain on a plate lined with paper towels. Repeat with the remaining patties.

Falafel can be served on its own with taratour sauce. Or stuff it in pita bread halves with tomatoes, cucumbers and onions and eat it like a sandwich.

Variations: Tamiyah (Egypt): Falafel is usually made with fava beans in Egypt. Substitute some or all of the Bio-Bud lentil and Edzuki with Bio-Bud Mugs beans.Instead of breadcrumbs, use a piece of pita bread. Just process it into crumbs in the food processor first. Some recipes call for the addition of 1 egg. This helps hold the mixture together as it cooks.

This thick soup is chock full of nutrients and fiber. A mix of
Bio-Bud beans, lentils, barley and vegetables is slow-simmered to make a rich,
nourishing, rib-sticking dish. Eliminate the meat and use vegetable stock or water for a great vegetarian meal.

INGREDIENTS

• Oil — 2-5 tablespoons
• Lamb shank (optional) — 1
• Onions, chopped — 2
• Carrots, peeled and chopped — 2
• Turmeric — 1 teaspoon
• Water or stock — 3 quarts
• Bio-Bud Edzuki beans, 15 Oz soaked
• Bio-Bud mung beans 15 Oz soaked
• Bio-Bud Lentils — 1/2 cup soaked
• Pearl barley — 1 cup
• Spinach, chopped — 1 pound
• Salt and pepper — to season
• Sour cream or whole-milk yogurt — 1 cup

INSTRUCTIONS
Heat the oil in a large pot over medium-high flame. Add the lamb shank and brown it on all sides. Remove and set aside.

Add the onions, carrots and turmeric and sauté until the onions turn translucent, 3 to 5 minutes. Add back the lamb shank and the water or stock. Bring to a boil, then reduce heat to medium and simmer for 45 minutes. Add the beans and simmer for another 30 minutes. Add the barley and simmer for another 20 minutes.

Remove the lamb shank and take the meat from the bones. Chop up and add back to the soup.
Add the spinach, salt and pepper and simmer for another 10 to 15 minutes.
Remove from heat and stir in the sour cream or yogurt and adjust the seasonings. Serve hot

6 to 8 servings

Variations: Eliminate the lamb shank and you cut the preparation time almost in half. Or use chicken breast and add it with the beans. Stir 2 tablespoons of tomato paste into the sautéing onions before adding the water or stock for extra flavor. Use half barley and half rice for some variety. Add a Persian dried lime or two to the simmering soup if you have one. Or squeeze in a lime or two at the end. Add a handful of chopped scallions and a handful of chopped parsley when you add the spinach.

INGREDIENTS

• One bag Bio-Bud 450g
• ¼ cup olive oil
• Juice of one fresh lemon
• Teaspoon fresh garlic
• One teaspoon paprika
• Salt and pepper to teats

INSTRUCTIONS
Take one bag 450g Bio Bud lentils soak in cold water for min-4 hours then blanch in3 litter of boiling water for 15 min rinse

Put in to blender with ¼ cup olive oil, juice of one lemon one teaspoon fresh garlic, one teaspoon paprika, salt and pepper to teats, blend to become pureed make adjustment on salt and acidity with lemon juice to your liking

Spared on toasted shasha breads or Lavash and enjoy

RAW CONSUMPTION
Soak Bio-Bud mung beans , Adzuki, lentil and rice over night rinse them with boiling water or blanch them and consume them raw or add to your favourite salad.

*Soaking of the Mung, Lentil, and Rice helps reduce cooking time; however, soaking them prior to cooking is not a requirement. Adzuki, however, must be soaked 6 hours or overnight.

GENERAL COOKING INSTRUCTIONS
Soak Brown Rice, Mung Beans, or Lentils in lukewarm water for 30 minutes.

Place 1 1/4 cups of water into a saucepan add 1 cup of soaked Bio-Bud and stir .With a tight-fitting lid; bring to a boil and reduce to heat to simmer . Cover with lid and cook for 25 to 30 minutes

If desired, add 1/2 cup of any diced vegetable, salt, pepper, oil or butter.

*For every 1 cup of Bio-Buds, you need 1.5 cups of water. If you are adding 1/2 cup of diced vegetables, you can reduce water to 1 1/4 cups (or any liquid stock).

*Mung beans can be blanched for 3 minutes and rinsed with cold water. They are then ready to be consumed or added to your favourite salad.

• Sprinkle over salads
• Stir into vegetable soups and stews
• Purée with broth to make a creamy soup
• Cook into a pilaf with rice and spices
• Puree with olive oil and lemon for a creamy spread or dip
• Use to replace nuts in pesto
• Try in Indian recipes instead of chickpeas
• Cook with onion and spices and use as a filling for a turnover pastry
• Toss with herbs and a light salad dressing
• Fry in hot oil for a crunchy snack
• Mash, season, and shape into a patty, and fry
• Sprout them for a fresh crisp addition to sandwiches and salads

The Bio-Bud product line are packed with vitamins, minerals, and amino acids, providing all the enzymes our bodies need to readily absorb nutrients while simultaneously detoxifying and cleansing the body.  These nutrient super foods can be incorporated into your daily meal plan in many different ways:

• Stir into vegetable soups or stews
• Make a quick salad with dried fruits and nuts
• Sautée with diced vegetables and fresh herbs
• Wrap into a burrito with beans, salsa, and guacamole
• Try in your favorite stuffing recipe in place of breadcrumbs
• Bake into a casserole with sautéed vegetables and cheese
• Stir in a spoonful of pesto and serve as a side dish
• Cook with broth and spices into a savory pilaf
• Roll up in homemade sushi
• Cook with milk for a hot breakfast cereal
• Use in all your favorite rice recipes

The Bio-Bud product line are packed with vitamins, minerals, and amino acids, providing all the enzymes our bodies need to readily absorb nutrients while simultaneously detoxifying and cleansing the body.  These nutrient super foods can be incorporated into your daily meal plan in many different ways:

• Sprinkle on your salads
• Stir into vegetable soups and stews
• Purée with broth to make a creamy soup
• Cook into a pilaf with rice and spices
• Puree with olive oil for a creamy spread or dip
• Toss with herbs and a light salad dressing
• Cook with sautéed garlic and chopped fresh herbs
• Stir into sauce and serve with a short cut pasta shape
• Mix into rice, barley, or other grain side dishes
• Pack into a pita pocket with greens and dressing
• Substitute for rice in stuffed peppers and vegetables
• Sprout them for a fresh crisp addition to sandwiches and salads