In a 350F (175C) oven, bake cod on a baking sheet until cooked through and easily flaked, approximately 6 to 10 minutes. Remove from oven and cool.
Break into small pieces.
In a medium bowl, mix together the panko, herbs, lemon zest, olive oil, garlic, egg, flour and mayonnaise. Add the cod and stir to combine. Season to taste with salt and pepper. Form the mixture into six round cakes. Heat canola oil in a large sauté pan. Fry cod cakes over medium-high heat until crisp, approximately 4 minutes per side. Remove from the pan and keep warm on a plate under foil.
Crisp Potato Rösti
3 russet potatoes, peeled and grated
1 onion, grated
Juice of ½ lemon
1 tsp (5 mL) onion powder
¹⁄³ cup (80 mL) all-purpose flour
Salt and pepper
2 Tbsp (30 mL) canola oil, for frying
1 small handful of Eatmore’s micro greens
Rinse potatoes in cold water and pat dry with a kitchen towel. Combine with onion in a large bowl. Stir in lemon juice. Add onion powder and flour. Season with salt and pepper. Mix well. Form the mixture into six discs.
Heat canola oil in a sauté pan. Cook potato rösti over medium-high heat until crisp, approximately 7 minutes per side. Drain on paper towels.
Set one potato rösti on each plate. Top with a cod cake and caper rémoulade. Garnish with Eatmore’s micro greens.
Photo by Christina Symons. With thanks from Harbour Publishing.
Layered Quinoa and Bean Salad
The earthy flavour of Eatmore’s mixed beans are perfect for this layered quinoa and Bean salad. Find this recipe and many more in Sea Salt by Alison Malone Eathorne, Hilary Malone and Laura Malone.
(Serves four to six)
1 ½ cups (350 mL) water
¼ tsp (1 mL) salt
¾ cup (180 mL) quinoa
1 cup (250 mL) chopped green beans, cut diagonally into bite-sized pieces
1 cup (250 mL) chopped yellow wax beans, cut diagonally into bite-sized pieces
1 cup (250 mL) English peas, fresh from the pods
1 × 14 fl oz (398 mL) can pinto beans, drained and rinsed
1 × 14 fl oz (398 mL) can kidney beans, drained and rinsed
1 cup (250 mL) Eatmore Sprouts sprouting beans
¼ cup (60 mL) Lemon Vinaigrette (see below)
In a medium saucepan, bring the 1½ cups (350 mL) water to a boil. Add salt and quinoa. Reduce heat to low, cover and simmer for 20 minutes. Remove from heat and allow to cool.
In a small pot of boiling water, blanch green beans by cooking for 3 minutes. Remove beans to an ice bath, leaving the boiling water in the pot, and allow beans to cool for a few minutes. Drain. Repeat the process for the yellow beans.
Line up your jars and divide the quinoa among them. Add beans and peas in layers, adding the sprouting beans last. Secure the lids and transport the salads to your picnic in a cooler. When ready to serve, add Lemon Vinaigrette and shake the jars to dress the salads. Pass out forks. No plates required!
Makes ¼ cup (60 mL)
If you don’t have a fresh lemon, use 1 Tbsp (15 mL) white wine vinegar, red wine vinegar or balsamic vinegar.
1 clove garlic, finely minced
¼ cup (125 mL) extra-virgin olive oil
1 Tbsp (15 mL) Dijon mustard
Juice of ½ lemon
Pinch of salt
Pinch of pepper
Pinch of granulated sugar
Whisk ingredients together until well blended. Refrigerate in an airtight container.
Photo by Valentina Ruiz Leotaud. With thanks to the Vancouver Observer.
Alfalfa Sprout Salad with Grilled Peaches
Campagnolo Roma’s Chef, Jesse McMillan, challenges you to add Italian flavours to peaches and sprouts with this peach and alfalfa sprout salad. A new way to enjoy healthy.
6 Gaeta or other soft black olives, pitted and chopped
1 clove of garlic, finely grated
6 tbsp. of red wine vinegar
1/2 cup of extra virgin olive oil
1 cup of Eatmore Sprouts alfalfa sprouts
1/2 cup of sprouted quinoa (cooked quinoa can be substituted)
2 peaches, split, grilled, and sliced
1 handful bacon, diced and rendered until crispy (reserve the fat for later use)
Directions For the dressing
Mix all ingredients and reserve refrigerated. Keeps up to 2 days.
For the salad
Mix all ingredients but the peaches with the dressing. Place the sliced peaches on top and drizzle with good quality aged balsamic.
Photo by Valentina Ruiz Leotaud. With thanks from the Vancouver Observer
Sprouts Gom-ae Salad
Use Eatmore’s mixed sprouts or sunflower greens to add a fresh, distinct flavour to this simple salad. Chef Andrea Carlson, co-owner of Vancouver’s Burdock and Co. offers her Sprouts Gom-ae Salad for you to try.
1/2 cup maple syrup
1/2 cup gluten free soy sauce
2 cups vegetable oil
1/2 cup +1 tbsp. organic apple cider vinegar (or white wine vinegar)
1/2 cup tahini
8 cups Eatmore Sprouts mixed sprouts or sunflower, pea shoots, alfalfa or clover sprouts.
Fiddleheads and/or asparagus (optional)
2 cups roasted ground hazelnuts
Mix all and arrange in six bowls. Top with roasted chopped hazelnuts. Enjoy.
Indian Sprouted Beans Curry
Eatmore’s mixed beans give this curry taste, texture and nutrition. Renowned Chef Ronald St. Pierre of Locals Restaurant in the Comox Valley offers his Indian Sprouted Beans Curry recipe. Locals is the first restaurant in B.C. to earn the top LEAF award.
45 ml Olive oil
30ml Whole cumin seed
30ml whole mustard seed
1.5 kg diced onions
250 ml fresh minced garlic
175 ml minced ginger root
15 ml. Ground chili flake
75 ml ground roasted cumin seed
75 ml ground roasted coriander Seed
15 ml ground cinnamon
15 ml ground clove
30 ml turmeric
30 ml paprika
250 ml tomato paste
2.27 Kg Eatmore Sprouts sprouted mixed beans
2 liters Tomato coulis (or puree canned tomato)
15 ml coarse sea salt
250 ml water
In a large braising pot, put 45 ml of oil and cook the cumin and mustard seed at low heat for three minutes.
Add diced onion and sweat for about 5 minutes at medium to low heat.
Add minced garlic and ginger and cook for 3 minutes stirring regularly to avoid coloration.
Add all of the dry spice and cook for 10 minutes stirring regularly to avoid coloration.
Stir in the tomato paste and 250 ml of water.
Simmer for about 15 minutes at low heat.
Add the sprouted beans and the tomato coulis. Simmer at low heat until the beans are tender, about 45 minutes. Season to taste.
Eatmore Sprouts & Greens
Sprouts are no longer your grandma’s go-to sandwich topper. Now-a-days top chefs are experimenting with these flavour packed little greens and putting them in high-end dishes, loving the complexity in taste yet simplicity of application. At home you can incorporate them into any recipe; blend them, cook them, add them to sauces, burgers, sandwiches and casseroles, they make healthy treats tasty, and not-so-healthy salads healthy.
Eatmore Sprouts & Greens, Canada’s largest certified organic sprout company, is located in the abundant Comox Valley, on Vancouver Island. Eatmore provides certified organic sprouts and greens year-round throughout Western Canada. It offers a variety of packaged sprouts from alfalfa, to pea shoots, mixed beans and sunflower greens. They can be found in your favourite local grocery stores throughout British Columbia.
Imagine eating a handful of broccoli sprouts and getting just as much, if not more, nutrients as a full head of broccoli! These tiny little sprouts and greens are healthy made simple and bring a complex new flavour to old standby dishes.
Try the crunchy earthiness of the mixed beans, the soft texture of sunflower greens or the slight tang of the pea shoots, to complement other ingredients and spices, creating complex new flavours for your dishes.
With recipes that span from curry to smoothies to burgers to salsas, there is no limit to what can be done with just a few sprouts and a little imagination. Try these five recipes for an idea of the taste and versatility Eatmore Sprouts offers your family.
Eatmore is grateful for the support of the BC Government’s Buy Local Program, delivered by the Investment Agriculture Foundation of BC with funding from the BC Ministry of Agriculture.