Tag Archives: Nat’s Kitchen

Let’s Sprout Some Mung Beans!

Hey there team!

We are all in the midst of crazy times at the moment!  Many of us are stuck at home most, if not all, of the time. So, let’s take advantage of that and try something new!

Sprouting mung beans is really easy and fun, and you have great results in just a few days. When any bean is sprouting, it is getting ready to grow into a large plant. It means that it is activating all of its resources to be as powerful as possible to grow. We can take advantage of that by eating the bean as a sprout, getting the highest protein and nutrient content from the bean. Read more about the protein  and nutritional increase of sprouting here.

Sprouting also breaks down phytic acid, and trypsin (aka anti-nutritional factors) in the beans, making it much easier for us to digest. The same thing happens when you soak beans and lentils before cooking them. You can read more about that here. 

All you need is some organic mung beans. Rinse them once or twice, then put them in water over night. For the following days just rinse them once in the morning and once in the evening, staying covered under a towel. We want to simulate them being under ground and not getting any sun. Et voila! In about 3 days you have yummy sprouts that you can eat raw or lightly cook. They will keep in the fridge for about 2 weeks as well.

So why don’t you tag along and do it with me?! If you have kids this is a great project to make them interested in plants and food. We start today! Follow me on Instagram Story @tigersportsnat, or on Facebook Story.

Let’s get sprouting! 😉


P.S. If you want some inspiration for cooking plant based meals, do check out The Game Changers on Netflix. Especially check it out if you are wondering about calcium and protein intake while on a plant based diet! So worth your time.



Sprouting characteristics and associated changes in nutritional composition of cowpea (Vigna unguiculata) [WWW Document], n.d. URL https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4573095/ (accessed 3.19.20).

Staying Healthy with Nutrition, Legumes
The Art of Eating Well by Hemsley and Hemsley
My New Roots by Sarah Britton

Cold Brewed Coffee in Nat’s Kitchen

Cold Brewed Coffee is definitely a thing in the States, and it is slowly making its way into Europe. I even saw some in the local supermarket the other day. But, hang on – are we even supposed to drink more coffee?

Well, when it comes to coffee, two things are for sure. Number one: it is one of the most heavily sprayed produce on the market (pesticide, herbicide, fungicide) so always choose organic.
Number two: It is a stimulant. This means that it will put your nervous system into sympathetic mode aka “fight and flight”, which puts you on high alert and gets you ready to run away from that potential bear. Sometimes this is a good thing, and just what you are after. But, if you are constantly hitting that stimulant button throughout the day, it is going to exhaust your nervous system.  Further  down the line this could  lead to sleeping problems and becoming “burned out”. So, the moral of the story is this, choose your moments of organic coffee drinking with care, “less is more”, and remember to drink plenty of water throughout the day.

Now that we have that out of the way, what is up with cold brewed coffee? I first heard of it about 1 year ago, and thought it sounded absurd. Cold coffee – yuk! On my latest trip to New York City I got the chance to try a couple of different ones though, and the taste was a very pleasant surprise. There might actually be something to this cold brewed craze after all! As it is very easy to make yourself, I decided to try a couple of different methods at home. Rather than using hot water for a short period of time, you use cold water for a very long period of time.

During summer time this is really the perfect coffee to drink, I think. The bonus of steeping the coffee grounds in cold water, rather than hot, is that it makes the coffee a lot less acidic, and more smooth to the taste. Less acidity should also make it easier on the teeth and stomach. A lot of people also notice a difference regarding their stomach when switching to organic coffee, so give it a go if you haven’t already.

Nat’s Cold Brewed Coffee:
Ideally start this process in the early evening, that way you have great cold brewed coffee for the morning. It takes about 12-16 hours. There are many ways to make a cold brew, this is one method that I find super easy and tasty.

Tools You Need:
1 glass Jar (holding at least 500ml)
500ml of water
a fine mesh strainer/coffee filter
40gram Coffee beans
coffee grinder (or get the beans ground at the store)

Grind 40g of organic coffee beans
on the most coarse setting (largest grind). This is a very important step. If you use coffee that is finely ground, your coffee will become acidic and not taste good due to the long extraction time.
Pour the ground beans into the glass jar.
Pour the 500ml of water into the jar and stir with a spoon for a second or two.
-Optional Extra step- After an hour or two, stir the mix again.
Put a lid on the jar and put in the fridge for about 12-16h.
– Have yourself a great evening –
After the 12-16 hours, (Good morning!) use a fine mesh strainer to strain the coffee grounds. (I prefer a fine mesh stainless steal strainer for tea, that way there is no extra waste, or potential contaminants from the coffee filter.)

What you are left with is an awesome cold brewed coffee concentrate. So for your cup of coffee, you want to add some water. I typically will go 50/50 but this is obviously a taste preference. Or, you could add a splash of cashew milk to make it a real treat! Cashew milk is a great substitute for dairy, and it’s so easy to make. But, more on that for next week.

Remember to drink responsibly and have a great weekend!


Photo by Tyler Nix on Unsplash
Photo by Nathalie Visser