Take your texture game to the next level with these simple produce tips sure to make bulk prep work much easier so that you can make these delicious stews in a flash!
*All frozen ingredients can be thawed at room temp, in the dehydrator, or most quickly in a bowl of warm water.
My favorite bean sprout, great to make in bigger quantities to have on hand at all times. Soak them for 8-12 hours, rinse, and then sprout for 8 – 36 hours rinsing very well2 times a day. I then wash, bag, and freeze them for future use and a more cooked bean texture and taste!
I mostly use red peppers but yellow or orange are great too, green peppers are actually unripe peppers and harder to digest. Great used fresh, or cut and then frozen for a more cooked texture in some recipes.
One of the best greens ever, I like the large bok choy best but baby Choy works well too. Perfect fresh or frozen and thawed in some dishes. Most of the time I chop up the stem and then pulse blend the greens into the sauce.
Both red and white cabbage is great, but note that the red will stain all other ingredients red. Cabbage can be used fresh but my strong preference in these recipes is to chop and freeze for a soft, milder cooked texture.
Great to make in bigger quantities to have on hand at all times. I like to soak them for 8-12 hours, rinse and then sprout them for 24 – 36 hours rinsing 2-3 times a day. I then wash, bag, and freeze them for future use and a more cooked bean texture and taste!
I prefer to use garlic powder rather than using fresh as it is less irritating to the digestive tract. If you prefer fresh the conversion is .5 tsp powder per clove of fresh garlic.
Drying and grinding your own is easy and fun too!
My preference is fresh bought in season and frozen myself, otherwise, I will buy frozen peas on occasion.
Any recipe with peas in it can be swapped for sprouted lentils, mung, adzuki, or chickpeas.
(parsley, oregano, mint, basil, thyme, dill, rosemary, cilantro) – Most recipes call for fresh herbs, especially cilantro, otherwise they are clearly marked. A basic conversion is to use 1/3 the amount of dry herb to fresh.
All colors of whole lentils are great to sprout in larger quantities to have on hand at all times. Red is among my fave and quickest, they can be soaked overnight, rinsed, and eaten for dinner. For other larger varieties soak for 8-12 hours, rinse, and then sprout for 24 – 48 hours, until a .5 cm tail forms, rinsing 2 times a day. I then rinse, bag, and freeze them for future use and a more cooked texture and taste!
Great to make in bigger quantities to have on hand at all times. I like to soak them for 8-12 hours, rinse and then sprout them for 24 – 36 hours rinsing 2 times a day. I then rinse, bag, and freeze them for future use and a more cooked bean texture and taste!
(Button, Crimni, Portabello, Shiitake, Oyster) – All delicious varieties, in most recipes I prefer to slice / cube and dehydrate at 118° for 1 – 1.5 hours before using in a recipe. In some cases, I like to cut and freeze them for a wetter “stewed” mushroom texture and taste!
Both long or short okra can work, although the small ones are better for these recipes imho. They can be used fresh, but my preference is to freeze the shorter ones whole and then thaw them in warm water before adding them to the dish. If using the longer okra, cut them into bite-sized pieces, freeze them, and then dehydrate them at 118° for 1 hour before adding them to the dish for a better texture.
Sweet onions like “Maui Sweet” are my favorite, after that a mild red onion or yellow onion. In almost all of the recipes in this book, I cube and freeze the onions, this gives them a cooked onion texture and also mellows out the pungent onion flavor, and reduces the irritating qualities.
The tastier the better, I like plum / Roma best for the sauces and then cherry or grape tomatoes for the chunks in the stews. Most of the time I use fresh tomatoes but in some recipes, such as the Minestrone, it’s nice to freeze and thaw your tomatoes, in the dehydrator, for a stewed texture.