cooking, eating, food, God's word, Herbs, natural, non-gmo, Organic, recipe, sprout, vegan

Nourish Nugget: Chick Pea Acra

“And God said, “See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food. Also, to every beast of the earth, to every bird of the air, and to everything that creeps on the earth, in which there is life, I have given every green herb for food”; and it was so. Then God saw everything that He had made, and indeed it was very good. So the evening and the morning were the sixth day.”

‭‭Genesis‬ ‭1:29-31‬ ‭NKJV‬‬

This little protein and nutrient-packed pancake is inspired by a fave West Indian snack I ate more than my fare share of in my omnivorous past life. Some call it Acra, some say fish cake. The original recipe is made from salt cod 🎣 mixed with flour (I used to use a 50/50white all-purpose – and whole wheat blend), a little baking powder and water. Embellishments of whatever else is available to the cook – diced onions, garlic, scallions, parsley, spicy peppers – personalizes the recipe, as does the fish-to-flour ratio. My recipe was always generous with the fish. I maintained that tradition with my sub. I also substituted the flour blend for sprouted flour, the conventional baking powder with an aluminum-free version, and added ground flax seeds for extra nourishment. These Chana Cakes really nourish! 😉
Ingredients (organic whenever possible)

1/2 cup chickpeas, cooked, cooled, and rough chopped 

1/2 cup sprouted wheat flour

2 tablespoons ground flax seeds 🌾

1/2 teaspoon baking powder

1/2 teaspoon coarse sea salt 


6 cloves garlic, peeled and chopped

1/4 cup Spanish onion, chopped

small minced hot peppers (to taste)🌶

10 sprigs thyme

Combine the chopped chickpeas, flour, flax, and baking powder in a large bowl. Sprinkle the coarse sea salt all over the ingredients in the bowl.

Add enough warm water to moisten into a thick batter consistency. Stir as you are slowly adding water so you can know when to stop. 

Add in your embellishments. Stir. Add a little more water if you need to re-adjust your batter. 

Preheat a stainless steel pan. Lower the heat to low, add your preferred oil (I used a tablespoon of Earth Balance vegan buttery spread). Add one tablespoon of batter to the pan so you can cook one to taste. Allow it brown on both sides. If the pepper or salt are too prominent, add two tablespoons of flour and a little more water to remedy and cook another test cake. 

These were delicious with some brown rice and spinach.  Good, nourishing, obedient food! 



cooking, farmer's market, food, Healthy, non-gmo, Organic, Produce, recipe, seasonal, squash, vegan

Organic In Season – Best Price, Best Quality

One of the main parts of our mission at The Really Nourish Movement is that organic, non-GMO food should be available, accessible and affordable for every mouth.  We have a long way to go to accomplish that goal, but in the meantime, we can debunk the “organic is more expensive myth.” 

We all know that most of what we eat is seasonal, but with the technological advances

Courtesy: St George Farmer's Market
Courtesy: St George Farmer’s Market

spurred by the industrial revolution at the turn of the previous century, we have been able to access all kinds of food  all year round from all over the world.

That is a fact.  But the TRUTH is that the seasonal nature of cultivated food still exists.  Think about when something is on sale in the produce section.  If it’s on sale, the reason is usually because there is more of it available so they can charge less per unit or per pound, right?  But why does the quantity available change?

Answer: When food is in its God ordained season, it is abundant AND ALSO at its peak quality!

(Oh wow, that’s a WORD right there!!)

That’s true universally, even for chemically grown or greenhouse grown food.  As for their Really Nourish Whole Foods Local Organic Eggplantorganic counterparts, you may find that there are some times of year when certain items are

This local, organic Delicata Squash was only $.81! Judah was very pleased :)
This local, organic Delicata Squash was only $.81! Judah was very pleased 🙂

simply not available at all, but when they are in season, they are inexpensive and so delicious!

Judah and I went shopping yesterday and we found local, organic, in-season squash for only $.99 a pound!  We also bought some local, organic eggplant, which is still yummy but coming close to the end of its season for $2.99 a pound.

We are going to half the squash, scoop out the seeds, make a delicious mix with diced eggplant, red onion, garlic, sprouted brown rice and fresh herbs from our terrace garden and that is dinner for less than $2 a serving!

Do you still think organic is expensive?  Post your comments below.

cooking, food, God's word, health, natural, nutrients, Organic, sprout, sprouting

Wassup, Home Sprout? The Mung Bean Report

Here at Really Nourish, we are new to sprouting, and the experimentation stage has been a great learning experience.  Last week, we sprouted some brown rice and had that with carrots and roast chicken.  The kids ate that up!

Purchased in the bulk section of Whole Foods at $4.49/Lb. We sprouted 1 Cup, around 1/2 lb.
Purchased in the bulk section of Whole Foods at $4.49/Lb. We sprouted 1 Cup, around 1/2 lb.

Our latest experiment was mung beans and we are pleased to report success!  We got the dry beans in the bulk section of Whole Foods in Manhattan.


  • 1 quart canning jar, with the two-piece lid (Ball or Kerr’s makes nice ones) or a similar glass or ceramic jar
  • Cheese Cloth
  • A rubber band (if you don’t have the two-piece lid on your jar)


  1. Soak mung beans in a 1:3 bean to water ratio overnight.  We measured 1 Cup of beans into the empty, dry jar and poured 3 Cups of cool tap water over it.
  2. Stretch a double layer of cheesecloth over the top and use only the ring part of the jar lid to hold it in place.  If you don’t have the two part lid, you can just secure it with a rubber band or some kitchen string tied tightly.
  3. In the morning, drain the water out, and set the jar upended in an empty bowl with a
    Bean sprouts are already visible on day 2.
    Bean sprouts are already visible on day 2.

    tilt so the beans can spread down one side of the jar and any excess water can drip out into the bowl.  Store away from excessive heat or direct sunlight.

  4. Later that evening, you might see some sprouts beginning to break out already!  Run some water through the jar to rinse the beans, drain, and re-establish the jar upended and tilted again in the bowl to sit overnight.
Success! Ready-to-Eat home sprouted organic Mung Beans.
Success! Ready-to-Eat home sprouted organic Mung Beans.

They took about two (cool summer) days and they are good to use raw or slightly cooked when you see the sprouts are a bit longer than the original beans but you still see the green bran in tact and the bean still looks otherwise whole.  They are so cute, like little tadpoles!

Here’s the Nutrient Report from Superfoods for Superhealth:

Mung bean sprouts contain about 20% protein and are particularly high in Vitamin K, Vitamin C, Folate and Choline.  Mung beans are low in saturated fat and are a good source of dietary fiber.

Other bio-available nutrients include:

  • Thiamin
  • Amino Acids
  • Niacin

    Isaiah 55:10 ESV For as the rain and the snow come down from heaven and do not return there but water the earth, making it bring forth and sprout, giving seed to the sower and bread to the eater,
    Isaiah 55:10 ESV For as the rain and the snow come down from heaven and do not return there but water the earth, making it bring forth and sprout, giving seed to the sower and bread to the eater,
  • Vitamin B6
  • Pantothenic Acid
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Riboflavin
  • Copper
  • Vitamin E
  • Manganese

See more details here.

cooking, food, health, natural, nutrients, Organic, Twitter

The Sprouting Revolution 7/30/15 11:09EST

Sprouting Revolution Tweet According to

Sprouting, which is essentially, soaking the (nuts, seeds, beans and) grains, can help to produce our gut BFF—that friendly digestive bacteria—which aids in breaking down phytic acid as well as the enzyme inhibitors. This can also replenish B vitamins, which are crucial nutrients to keep us sane and focused. The soaked foods also help us to better digest proteins and gluten, and it keeps our lovely intestinal lining working so well that it’s worthy of bragging.

Organic World discussion on the sprouting revolution.
Organic World discussion on the sprouting revolution.

This healthy digestive state means we can experience a whole slew of other health benefits like enhanced immune performance, boosts in our energy levels and focus, and probably some sort of protection against zombies or vampires. Probably.”

See the full article here.