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sprou t ed
k i tch en
a tast ier ta ke


on whole foods

sara forte
photography by

hugh forte


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a bit about the sprouted kitchen • 1
ingredients and tools • 6

salads and sides / 51
52 • the house salad
54 • grapefruit and crispy avocado salad

to start the morning / 21

56 • haricot vert salad with avocado
goddess dressing

23 • roasted tomato and herb omelette

59 • tuscan kale chopped salad

24 • quick apricot jam

60 • papaya and red quinoa salad with mexican

26 • french press coffee
28 • ranchero breakfast tostadas
31 • vegetable eggs benedict
32 • soft scrambled eggs with creamy leeks
34 • multigrain carrot-date muffins

caesar dressing
62 • heirloom tomato stacks with bocconcini and
kale pesto
64 • toasted millet salad with arugula, quick
pickled onions, and goat cheese

36 • pumpkin pecan granola

66 • golden beet salad with cider vinegar dressing

39 • creamy coconut barley with

69 • tangled carrot and broccoli sprout salad with

pomegranate molasses
40 • buckwheat crepes with smoked salmon
42 • cornmeal cakes with cherry compote

tahini dressing
70 • stacked watermelon with feta and
white balsamic

44 • tofu quiche in rosemary–almond meal crust

72 • fennel slaw

46 • baby spinach frittata with sweet potato

74 • braised white beans and leeks

hash crust
49 • mango mint lassi

76 • honey mustard broccoli salad
77 • delicata squash sformato
79 • brussel leaf and baby spinach sauté
80 • young carrots en papillote
81 • winter wild rice casserole
83 • mashies and greens
84 • roasted acorn squash with hazelnuts and
balsamic reduction
86 • roasted asparagus with bread crumbs
and herbs
88 • spiced sweet potato wedges

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mains / 91

snacks to share / 135

93 • asian tofu tacos with hoisin slaw

137 • quinoa collard wraps with miso-carrot spread

94 • beer bean– and cotija-stuffed poblanos

138 • lemon and herb hummus

97 • roasted tomato soup

141 • crunchy curried chickpeas

98 • smoky red lentil soup

142 • beach day tuna salad

101 • edamame dumplings

145 • honey almond butter

103 • moroccan stuffed squash

146 • toasty nuts

104 • roasted cauliflower capellini

149 • sesame date yogurt cups

107 • mushroom and brown rice veggie burgers

150 • strawberry and leek quesadilla

109 • creamy millet with roasted portobellos

153 • low-yolk egg salad

110 • lentil meatballs with lemon pesto

154 • granola protein bars

112 • buckwheat harvest tart

156 • coconut loaf

115 • grilled flatbreads with pear, arugula,

158 • zucchini bread bites

and goat cheese
117 • roasted wild cod with meyer lemon and
caper relish

160 • nut and seed crackers
161 • nori popcorn
162 • greens smoothie

120 • soba bowls with tea-poached salmon
122 • walnut-crusted salmon with edamame mash
124 • green herb shrimp with summer squash
127 • seared scallops on black quinoa with
pomegranate gastrique
129 • chipotle and apple turkey burgers
132 • greek grilled chicken with tzatziki

the happy hour / 165
167 • white sangria
168 • black cherry refresher
171 • grapefruit margarita
172 • cucumber crush
173 • baked artichoke dip
174 • polenta squares with raw corn and
blueberry relish
177 • grilled zucchini roll ups
178 • tempeh balls

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180 • grilled eggplant pita pizzette
181 • mediterranean baked feta
182 • beets and greens with whipped feta spread
185 • mango guacamole with baked corn chips
186 • red grape salsa on crostini
189 • roasted plum tartines
190 • tofu summer rolls with cashew dipping sauce
193 • two-bite grilled cheese
194 • cumin lentil dip in endive leaves

treats / 197
199 • almond meal cookies with coconut and

etc. / 225
226 • roasted garlic
227 • caramelized onions
228 • herb compound butter
229 • preserved lemons
230 • pot of beans
231 • grain cooking chart

with gratitude • 232
about us • 234
index • 235

cacao nibs
200 • dairy-free lemon crèmes with oat-thyme
202 • almond meal–strawberry cake
204 • chocolate-drizzled oatmeal shortbread
206 • peanut butter pretzel tartlets
208 • cocoa hazelnut cupcakes
211 • grilled peaches with maple crème fraîche
212 • coconut lime tart
215 • goat cheese panna cotta with roasted figs
216 • inside-out apple pie à la mode
218 • flourless chocolate-banana pudding cakes
with cinnamon cream
220 • oatmeal ice cream sandwiches
222 • fresh mint chip frozen yogurt
223 • acai sorbet

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tuscan kale chopped salad
Serves 4

I love raw kale salads, in


part because the nutrient-rich greens
are so sturdy that the leftovers keep

Parmesan Vinaigrette
1 small shallot, chopped

2 slices rustic whole grain bread, torn
into bite-size pieces

Juice of 1 Meyer lemon

2 teaspoons extra-virgin olive oil


cup freshly grated Parmesan


cup extra-virgin olive oil

Sea salt and freshly ground pepper

Pinch of sea salt

well. It’s great if you pack your lunch
for work or need something that will
travel well to a picnic or potluck. For

1 bunch lacinato (Tuscan) kale

this recipe you’ll want to use lacinato

1 apple, such as Braeburn, Gala, or
Pink Lady

kale, which also goes by the name

1 cup cooked chickpeas, chopped

cup toasted pecans, coarsely


cup dried cherries, chopped

Tuscan kale. Its leaves are smoother
and a bit more tender than those of
curly kale, which is a bit uncomfortable to eat raw. If eating a salad made
almost entirely of raw kale sounds

To make the vinaigrette, combine the shallot, lemon juice, Parmesan,

daunting to you, substitute half of the

and olive oil in a blender or food processor. Process until smooth, then

kale with romaine lettuce to soften

add a pinch of salt and pepper and give one last pulse. Set aside.

the texture and make the salad even

Toss the bread with the olive oil and salt. Toast in a toaster oven or in
a sauté pan over medium heat until the exterior of the bread is crispy,
about 10 minutes.

more colorful.

This is a combination I think works
well, but a variety of beans or dried

To assemble the salad, cut the tough stems out of the kale and finely

fruit or nuts could be used depending

chop the leaves. Put the chopped kale in a large bowl. Core and dice

on what you have on hand. The recipe

the apple and add to the kale along with the chickpeas, pecans, and

here is simply to encourage you to try

cherries. Add half of the dressing and toss to combine. Taste and add

kale as a lettuce alternative. If I have

more dressing if you like. Divide among four salad plates and garnish

one, I’ll add a chopped hard-boiled

each serving with the crispy croutons immediately before serving.

egg or other leftover protein on top to
fill me up. And be sure to chop everything into small, even pieces, as the
beauty of a chopped salad is that you
get a bit of everything in each bite.


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asian tofu tacos with
hoisin slaw

I got this idea from a
food truck in Los Angeles. Like
Serves 4


most people, I think of Mexican flavors
when I think of tacos, so I was grateful

1 (14-ounce) package extra-firm tofu


cup hoisin sauce

for the inspiration to try something



cup low-fat plain yogurt

different. At the food truck, they

3 tablespoons rice vinegar

5 green onions, white and light green
parts, chopped

teaspoon Chinese five-spice

2 cloves garlic, minced
2-inch piece of fresh ginger, peeled
and grated
1 tablespoon toasted sesame oil

2 1/2 cups finely shredded green or
napa cabbage
8 small whole grain or brown rice

1 Asian pear

double-fry their tofu, which I couldn’t
bring myself to do, but there is plenty
of crunch going on in this dish, so you
won’t miss the deep-frying.

I find most hoisin sauce to be a bit too
sweet, but here the yogurt mellows it

Cut the tofu into 1-inch cubes and set on a plate lined with a few

out. If you want to make a vegan ver-

paper towels. Set aside to drain for at least 15 minutes, up to a few

sion of this dish, try using Tofutti sour

hours in the fridge.

cream instead of the yogurt or even

In a bowl, stir together the five-spice powder, 2 tablespoons of the
rice vinegar, the garlic, ginger, and sesame oil. Pat the tofu dry. In a
shallow dish, gently toss the tofu in the spice mixture. Let it marinate
at room temperature for 15 minutes to 1 hour.

just mixing the hoisin with a bit of rice
vinegar to balance out that sweetness.
You’ll want the cabbage pretty well
dressed, as it adds a lot of dimension
to the dish. If using a tortilla with

While the tofu marinates, core the pear and thinly slice. In a large

Asian ingredients is a little too strange

bowl, whisk together the hoisin sauce, yogurt, and the remaining

for you, put the fillings in some let-

1 tablespoon of vinegar. Set aside.

tuce leaves and make lettuce wraps

Heat a large frying pan over medium-high heat. Add 3/4 of the green


onions (setting the rest aside for garnish) and the tofu mixture and
all its marinade into the pan. Sauté until the edges of the tofu are
browned, 8 to 10 minutes.
Toss the cabbage in the hoisin mixture to coat. Heat the tortillas over
the stove flame. To assemble the tacos, fill each of the tortillas with
some of the dressed cabbage, a few slices of pear, and some of the
tofu mixture. Garnish with the remaining green onions and serve.


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grapefruit margarita
Serves 1


You’ll have to use your
discretion when making this
recipe. I have tasted a few grape-

Turbinado sugar, for the rim
4 segments pink grapefruit,
membrane removed (see page 54)

1 tablespoon
as needed


ounce) agave nectar,

2 tablespoons (1 ounce) triple sec




Splash of coconut water

cup (2 ounces) freshly squeezed
grapefruit juice

cup (2 ounces) reposado tequila

fruits whose juice is plenty sweet for
this drink, but if yours is more tart,
you’ll want to include the agave nectar. Squeezing citrus juice is pretty
straightforward, but if you prefer, you
can find fresh-squeezed grapefruit

Pour a thin layer of the sugar onto a small plate. Rub a wedge of
grapefruit around the rim of an old-fashioned-size glass, and roll the
rim in the plate of sugar to coat. Set aside.

juice at well-stocked markets. Coconut
water, trendy beverage it is, doesn’t
taste particularly like coconut nor is
it very sweet, but it adds a nice subtle

Put the grapefruit segments at the bottom of the prepared glass and

twist to the margarita. Here I give the

fill it with ice. Add the grapefruit juice, agave nectar, triple sec, and

measurements for making one mar-

tequila and give it a quick stir. Top the drink off with a generous

garita, but you can multiply the quan-

splash of coconut water. Serve immediately.

tities as needed and mix everything in
a pitcher.


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almond meal cookies with
coconut and cacao nibs
Makes 20 cookies


cups almond meal

cup cacao nibs


cup unsweetened shredded


teaspoon baking powder



teaspoon sea salt

In the world of glutenfree cookies, there are those


cup muscovado sugar

that are amazing and those that miss

1 egg
3 tablespoons coconut oil, melted

teaspoon pure vanilla extract

the mark altogether. In this recipe,
delicate almond meal results in a fabulous nutty cookie. Naturally tender,
and almost chewy from the musco-

In a large mixing bowl, stir together the almond meal, cacao nibs,

vado sugar, these cookies get a grown-

coconut, baking powder, salt, and sugar.

up kick from the cacao nibs, which are

In another bowl, beat the egg very well until it is a uniform color and
doubles in volume. Whisk in the coconut oil and vanilla extract. Add
the wet mixture to the dry ingredients and mix until just combined.
Put the bowl in the fridge and chill for at least 30 minutes, or up to

not as sweet as chocolate chips and
have a toasty, almost espresso-like

These cookies are just a hair away from
being vegan as well. If you’d like them

Preheat the oven to 375°F. Using your hands, roll the chilled dough

to be, you could replace the egg with

into balls no larger than 1 inch in diameter and place on a baking

Ener-G Egg Replacer or a mixture of

sheet with 1 1/2-inch space between, giving them a gentle press on the

1 tablespoon of ground flaxseed (flax

tops to flatten just a bit. Bake until the edges just begin to brown, 7 to

meal) and 3 tablespoons of water. The

10 minutes. Remove from the oven and let cool before serving.

alternatives don’t have quite as much
leavening power as the eggs, but they
will help act as a binder.

Don’t use a nonstick silicone baking
mat or parchment paper here, as the
bit of crust on the bottom of each
cookie helps keep the delicate treats
together. Smaller cookies will also hold
together better than larger ones.


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