Seed to Sprout

real. good. food.

MINT CHOCOLATE AVOCADO PUDDING

Deceivingly healthy- you would never guess avocado is behind this puddings creaminess! Serves 4.

Ingredients

• 2 ripe avocados
• 1/2 cup agave nectar
• 1 Tbsp vanilla extract
• 1 /8 tsp mint extract pinch sea salt
• 1/2 cup raw cacao powder

Instructions

Place all ingredients in a food processor. Blend until smooth and creamy. Enjoy!

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

ROASTED GARLIC SMASHED POTATOES

Pure comfort food, done right. Serves 4

Ingredients  

• 4 cups diced red skin potatoes
• 2 Tbsp nutritional yeast
• 1 tsp sea salt
• 2 Tbsp extra virgin olive oil
• 2 Tbsp coconut oil
• 1 / 4 tsp black pepper
• 1 tsp chopped fresh rosemary
• 1 bulb garlic

Instructions   

Preheat oven to 400 degrees. Cut off the top of the garlic bulb exposing the cloves. Drizzle with extra virgin olive oil and sprinkle with sea salt. Place on a baking dish and roast for about 20 minutes or until garlic is soft and golden brown. When cooled,squeeze our cloves and mash with a fork into a paste. 

Place diced potatoes in a small pot and cover with water. Boil for about 20-30 minutes or until potatoes are soft. Drain and place back in the pot. Add remaining ingredients and mash together until cream

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

LEMON POPPY MUFFINS

A light and delicious start to your day. MAKES 12 JUMBO OR 24 REGULAR

Ingredients

• 2 2/3 cups white spelt flour
• 4 tsp aluminum free baking powder
• 1/4 tsp sea salt
• 3 Tbsp poppy seeds
• 2 Tbsp lemon zest
• l /2 cup sunflower oil
• 2/3 cup agave
• 1 1 /2 tsp vanilla extract
• 3/ 4 cup dairy free milk (unsweetened) 

Instructions

Preheat oven to 350 degrees and line a muffin tin with muffin liners. 

In a mixing bowl, whisk together all dry ingredients including lemon zest. Add sunflower oil, agave nectar, vanilla and milk and whisk until thoroughly combined. Divide evenly into muffin cups. Bake 25 minutes, or until golden and a toothpick inserted comes out clean. 

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

 

CRISPY CHICKPEAS

Ingredients  

• 1 oz. can garbanzo beans, drained and rinsed
• 1 Tbsp olive oil
• 3/4 tsp sea salt
•  1/2 tsp black pepper
• 1/2 tsp dried italian seasoning
• 1 Tbsp nutritional yeast
optional: cayenne powder, red chili flake

Instructions   

Preheat oven to 400 degrees. Line a baking sheet with parchment paper. In a small mixing bowl, toss chickpeas with olive oil and spices. Transfer to parchment lined baking sheet and bake 45 minutes. Let cool about 10 minutes. Enjoy

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

Rosemary Fig Spread

Ingredients

• 1 cup dried figs, stems removed
• 2 tsp chopped rosemary
• 1 /2 tsp sea salt
• 1 / 4 tsp black pepper
• 2 Tbsp extra virgin olive oil 1/4 cup water
• 1 / 4 cup agave  

Instructions   

Process all the ingredients together in a food processor until the mixture is smooth, wiping down sides with a spatula as necessary. 

Spread on toast or crackers or serve with apple slices. Store in a jar. Can be kept in refrigerator for up to a month. 

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

ASPARAGUS LEEK SOUP

A light, creamy soup to transition into the spring and enjoy the first of the seasonal produce. Serves 4 to 6.

 

Ingredients

• 1 /2 cup extra virgin olive oil 1 cup diced sweet onion
• 2 large leeks (whites only) washed and sliced
• 4 cloves garlic, minced
• 1 /2 cup gluten free tamari
• 1 / 4 cup fresh lemon juice
• 2 Tbsp Italian seasoning
• 1 tsp black pepper
• 1 /2 tsp sea salt
• 1 /2 cup nutritional yeast
• 4 cups chopped asparagus 4 cups diced potatoes
• 8 cups filtered water

Instructions

In a medium pot, saute onions, leeks, garlic and olive oil on medium heat until onions become translucent. Stir in tamari, lemon juice, nutritional yeast and spices. Add asparagus and potatoes and toss to coat. Add filtered water and bring to a boil. Cover and reduce heat to low, cooking about 30 minutes or until potatoes are tender. 

Using a regular or immersion blender, puree soup until creamy. 

Garnish with cracked black pepper and a wedge of lemon. 

Serve and enjoy!

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

CASHEW PARMESAN

So simple yet so delicious. This is a condiment you will always want to have on hand. 

Ingredients  

• 1 / 4 cup raw cashews
• 1 tsp sea salt
• 2 Tbsp nutritional yeast

Instructions

In a magic bullet or small grinder, grind until cashews become a fine powder. Mix with salt and nutritional yeast, transfer to a glass jar and store in your refrigerator. 

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

CARROT GINGER SOUP

This soup is a perfect blend of sweet and savory, with fresh ginger to give your sinuses a kick. Serves 4 to 6

Ingredients

• 1 /2 cup extra virgin olive oil 1 sweet onion, diced •
• 4 cloves garlic, minced
• 1 inch chunk ginger, minced
• 1 /2 cup gluten-free tamari
• 1 / 4 cup nutritional yeast
• 1 tsp sea salt
• 1 tsp dried italian seasoning 8 cups diced carrots
• 8 cups filtered water

Instructions

In a medium pot, saute onion, garlic, and ginger in olive oil on medium heat until onions become translucent. Add tamari, nutritional yeast, and spices. Add carrots and stir to coat. Pour in filtered water, turn heat to high , and bring to a boil. Reduce heat to low, cover, and cook about 30 minutes. Blend until creamy. Serve and enjoy!

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

Raw Berry Cobbler

All of the flavors of this classic Summer dessert without ever turning your oven on.

Berry Filling Ingredients 

• 3 cups mixed berries
• 3 medjool dates
• 1 Tbsp raw agave nectar
• 1 tsp vanilla
• 1/4 tsp sea salt
• 2 tsp coconut oil

Crumb Topping Ingredients  

• 3/4 cup raw walnuts
• 1/4 cup shredded coconut
• 1/4 cup raw cashews
• 2 medjool dates
• 1 1/2 tsp vanilla extract
• 1/2 tsp sea salt
• 1/4 tsp cinnamon
• 1 Tbsp raw agave nectar or grade b maple syrup

Instructions

Add 2 1/2 cups of berries to a medium mixing bowl. transfer remaining 1/2 cup to a food processor. add remaining filling ingredients to processor and blend until smooth. Add to fresh berries and stir to coat. Transfer to a 9" pie plate. Place in refrigerator. Rinse food processor. Add all topping ingredients and pulse until crumbs form and dates are incorporated. Top berry filling evenly with crumbs and refrigerate 1 hour. Enjoy! 

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

SHIITAKE QUINOA CROQUETTES

Serve as a tasty appetizer
or a delicious dinner. Serves 2 as a dinner or 4 as an appetizer

Chimichurri Ingredients 

• 1/2 cup fresh parsley
• 1/2 cup fresh cilantro
• 2 cloves garlic
• 1 Tbsp apple cider vinegar
• 1 Tbsp fresh lemon juice
• 1/2 tsp sea salt
• pinch black pepper
• 1/4 cup extra virgin olive oil

Croquette Ingredients

• 3/4 cup dry quinoa
• 1/2 cup diced onion
• 1/4 cup extra virgin olive oil
• 1 1/2 cups diced shiitake
• 1 clove garlic, minced
• 2 tsp dried italian seasoning
• 2 tsp sea salt
• 1/4 tsp black pepper
• 1/4 cup nutritional yeast
• 2 Tbsp garbanzo flour

Instructions   

Cook quinoa according to package directions. transfer into mixing bowl. Preheat oven to 400 degrees and line a baking sheet lined with parchment paper. Sautee onions and garlic in 1h cup olive oil in a saucepan over medium heat until translucent. Add shiitake mushrooms, italian seasoning, sea salt, and black pepper and sautee until mushrooms are tender. Add to cooked quinoa. Add nutritional yeast and garbanzo flour and stir until a 'dough' forms. Form into 1h cup patties and place on prepared baking sheet. bake 15 minutes, flip carefully, and bake an additional 10 minutes. Remove from oven and let set about 10 minutes. in a food processor, add all chimichurri ingredients, except oil. Pulse until all ingredients come together to a salsa. Transfer to a bowl and stir in olive oil. Plate croquettes, and top with chimichurri. Enjoy

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

LEMON COCONUT COOKIES

Soft, chewy, just sweet enough ... the perfect cookie to have on hand or bake up for a special treat! Makes 6 large cookies

Ingredients

• 2 cups white spelt flour
• 1 cup unsweetened shredded coconut, plus extra for sprinkling cookies
• 1 1 /2 tsp aluminum free baking powder
• 1 /2 tsp sea salt
• zest of 1 lemon
• 1 /3 cup sunflower oil
• 3/ 4 cup agave nectar
• 1 1 /2 tsp vanilla extract

Instructions

Preheat oven to 350 degrees. Line a baking sheet with unbleached parchment paper. 

In a mixing bowl, whisk together all dry ingredients and lemon zest. Add sunflower oil, agave nectar and vanilla and stir together until well combined. Using a 1 /3 cup measuring cup, scoop dough onto on baking sheet leaving about 2 inches between each cookie. Press lightly with a fork. Bake until the edges are golden, 10 to 12 minutes. Let cool. 

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

CILANTRO LIME ENSALADA

A light, flavorful salad to enjoy as a tasty first course or a meal all on its own. Serves 2

Ingredients  

• 3 cups baby arugula
• 1 /2 cup shredded red cabbage
• 1 /2 cup sliced red bell peppers
• 1 / 4 cup thin sliced red onion

Cilantro Lime Dressing

• 1 /2 cup extra virgin olive oil
• 1 / 4 cup fresh lime juice
• 1 tsp sea salt
• 1 / 4 cup fresh cilantro
• 2 Tbsp agave nectar
• 1 / 4 cup filtered water

Spiced Pumpkin Seeds

• 1 / 4 cup pumpkin seeds
• 1 tsp extra virgin olive oil
• 1 / 4 tsp sea salt
• 1/4 tsp chili powder
• dash cayenne

Instructions

Preheat oven to 400 degrees. Toss all ingredients in a mixing bowl and spread evenly on a parchment lined baking sheet. Bake about 8 minutes until golden. Cool. 

In a mixing bowl, toss arugula, cabbage, peppers and red onion with cilantro lime dressing. 

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

Sprouted Quinoa

Ingredients  
• 2 cups dry quinoa
• 4 cups filtered water 

Instructions   
In a quart jar, add quinoa then fill with filtered water. Let sit overnight (about 8 hours}. Rinse in a fine mesh strainer, then leave in strainer and place over a bowl to catch remaining water. Let sit throughout the day and rinse again in the evening. look for little tails that have sprouted from your quinoa! If tails have formed, transfer to a jar and refrigerate. Otherwise, let sit out one more night and rinse and refrigerate in the morning. Use within 3 days

 

 "xoxo - Alex & Cara" #realgoodfood @seedtosprout

Super Smoothie

Jump start the morning with a nutrition packed smoothie the kids will love. 

Ingredients

  • 1 cup non dairy milk (hemp, almond, coconut, etc.)
  • 1 frozen banana
  • 1 cup frozen mixed berries
  • 1 stalk kale, stem removed
  • ½ tsp spirulina
  • 1 Tbsp flax oil
  • 1 Tbsp goji berries

Blend all ingredients until smooth.  Enjoy!

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

Tahini Ranch Dip

A yummy dip to serve along side some fresh veggies. Perfect to have on hand for hungry kids. 

Ingredients

  • ½ cup tahini
  • 2 Tbsp lemon juice
  • 1 tsp dried dill
  • 1 clove garlic
  • 1 tsp dried italian seasoning
  • 1 ½ tsp sea salt
  • 2 Tbsp nutritional yeast
  • 1 Tbsp nutritional yeast
  • ¾ cup filtered water

Blend all ingredients until smooth and creamy.  Refrigerate.  Enjoy with fresh veggie sticks.

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

Chia Seed Jam

Take the classic PBJ to a new level with this yummy berry jam 

Ingredients

  • 2 cups berries of choice
  • ½ cup chia seeds
  • ¼ cup maple syrup/ raw agave nectar/ raw honey
  • 1 Tbsp lemon juice

Combine all ingredients in a food processor.  Let set in the refrigerator at least ½ hour.  Enjoy with your favorite bread and nut butter.

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

Tofu Fingers

An easy after school snack or dinner to refuel after a long day. 

  • 1 block super firm sprouted tofu
  • 2 Tbsp olive oil
  • 2 Tbsp tamari
  • pinch sea salt
  • pinch black pepper
  • Topping:
  • ¼ cup nutritional yeast
  • 1 tsp sea salt

Preheat oven to 400.  Line a baking sheet with parchment paper.  Cut tofu into rectangular strips.  Toss in a mixing bowl with oil, tamari, salt, and pepper.  In a separate mixing bowl, combine nutritional yeast and sea salt.  Toss marinated in the nutritional yeast mix until fully coated.  Transfer to prepared baking sheet and bake 20 minutes.  Flip and bake an additional 15 minutes.  Let cool 5 minutes and serve with favorite dipping sauce.

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

Peanut Butter Granola Bars

A yummy on the go snack for those busy back to school days!

Ingredients 

  • 2 ½ cups rolled oats
  • ¼ cup sunflower seeds
  • ¼ cup chopped almonds
  • ½ cup shredded coconut
  • 1 cup peanut butter (or your favorite nut/seed butter)
  • 1 Tbsp vanilla extract
  • ¼ tsp sea salt
  • ⅔ cup agave nectar/maple syrup/brown rice syrup
  • ¼ cup sunflower oil
  • optional: ½ cup raisins/ vegan chocolate chips

Preheat oven to 350.  In a mixing bowl, combine all ingredients until well mixed.  Line a 9x13” baking dish with parchment paper.  Press the mix into the baking dish evenly.  Bake 15-20 minutes, until golden.  Let cool 5 minutes, and cut into desired bars.  Let cool completely and enjoy.

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

CHOCOLATE BANANA COCONUT POPS

A delicious summer snack for kids and adults alike

Ingredients 

  • 1 Batch Chocolate Ganachee
  • 3 Bananas, cut in half
  • 1 cup shredded coconut
  • 6 popsicle sticks

Chocolate Ganache

  • 1 cup chocolate chips
  • 1/3 cup rice milk
  • 1 Tbs agave
  • 1/2 tsp vanilla

Bring milk, vanilla, agave to a boil, pour over chocolate chips, whisk until smooth. Place each banana half on a popsicle stick and dip in chocolate ganache. Roll in coconut and place on parchment lined baking sheet. Freeze until set. Enjoy!

"xoxo - Alex & Cara" #realgoodfood @seedtosprout

Sweet Potato Mac & Cheese

A healthy kid friendly take on an american classic that kids are sure to love. Serves 6-9

Ingredients 

  • 1 bag elbow pasta of choice
  • 2 cups cubed sweet potato
  • ½ cup cashews, soaked 1 hour
  • ¼ cup nutritional yeast
  • 1 Tbsp sea salt
  • ¼ cup extra virgin olive oil
  • 1 clove garlic
  • ¼ cup filtered water

Walnut Breadcrumbs

  • ¼ cup walnuts
  • 2 Tbsp nutritional yeast
  • 1 tsp sea salt

Pulse breadcrumb ingredients until finely ground.

Boil pasta. Drain, rinse, toss with small amount of olive oil to prevent sticking & set aside.

Preheat oven to 400 degrees.

Boil butternut squash until tender, about 20 minutes. In a food processor, combine all ingredients and puree until smooth and creamy. In a saucepan, sautee onion in olive oil until slightly soft, turn heat to low, and cook until tender and translucent.   Add to pasta, mix well and transfer to a lightly oiled 8 x 8 baking dish.


Top with walnut breadcrumbs and bake for 25 minutes.

"xoxo - Alex & Cara" #realgoodfood @seedtosprout