How to Sprout Mung Beans 🌱

1. Add ¼ cup dry mung beans to a clean mason jar.
2. Cover with water and soak 8–12 hours.
3. Drain and rinse well.
4. Place the jar tilted upside down or use a sprouting lid/tray so excess water drains.
5. Rinse and drain 2x a day.
6. Keep them out of direct sun until sprouts form.
7. Harvest when roots are ½–2 inches long, or let them grow leaves for microgreens.
8. Give one final rinse before eating.

Use in salads, wraps, stir-fries, soups, rice bowls, or ferment them for a tangy probiotic boost! 🌱💚

How to Lacto-Ferment Mung Bean Sprouts 🫙🌱

1. Add sprouted mung beans to a clean jar.
2. Make brine: 1 cup water + 2 tsp sea salt.
3. Pour brine over sprouts until fully covered.
4. Add garlic, ginger, or peppercorns if desired.
5. Place a grape leaf on top for crunch, if you have one.
6. Use a weight to keep everything under the brine.
7. Cover loosely or use a fermentation lid.
8. Let sit at room temp 2–5 days.
9. Taste starting on day 2 or 3.
10. When tangy enough, refrigerate.

Keep everything submerged, and toss if it smells rotten, moldy, or looks fuzzy.

🌱 Stage 1: Early Sprout Stage
(Short roots, plump beans)
At this stage, the bean is still packed with its stored nutrients while also gaining the benefits of sprouting.
Benefits:
• Easier to digest than dry beans
• Rich in protein, folate, magnesium, potassium, and iron
• Increased enzyme activity to support digestion and nutrient absorption
• Reduced anti-nutrients compared to dry beans
• Excellent source of nourishment and sustained energy
This stage has become one of my favorites because you get the best of both worlds: the nutrition of the bean plus the benefits of sprouting.
🫙 Stage 2: Lacto-Fermented Sprouts
(Mid-sprout stage)
I couldn't stop at sprouting—I had to try fermenting them too!
By lacto-fermenting the sprouts, beneficial bacteria begin transforming the food even further.
Benefits of lacto-fermentation:
• Adds beneficial probiotics for gut health
• Improves nutrient bioavailability
• May further reduce anti-nutrients and phytic acid
• Produces beneficial enzymes and organic acids
• Supports a healthy gut microbiome
• Creates a tangy flavor and naturally preserves the sprouts
I'm excited to see how this batch turns out!
🌿 Stage 3: Microgreen Stage
(Leaves have formed and the plant is now photosynthesizing)

Once leaves develop, the mung bean shifts from relying on stored energy to producing its own.
Benefits:
• Higher levels of chlorophyll
• Increased vitamin C
• More antioxidants and phytonutrients
• Increased carotenoids that support eye, skin, and immune health
• Nutrient-dense leafy greens grown right on the windowsill
It's amazing how the same seed can provide such different benefits depending on when it's harvested.
From sprout to ferment to microgreen, mung beans might be one of the most versatile and affordable superfoods I've ever grown in my kitchen.
Now I fully understand why people become obsessed with sprouting. 😄🌱
Have you ever grown sprouts or microgreens? I'd love to hear what you've tried! 💚

We love chili, but sometime the tomatoes are too much to have in the evening. So this is a go-to for me. Depending on what meats we have on hand is what I will use.

INGREDIENTS
1 lb ground beef, turkey, venison, or sausage
1 small onion, diced
3–4 cloves garlic, minced
2 cans pinto beans or about 3 cups cooked pinto beans
2–3 cups beef or chicken broth
1–2 tbsp olive oil or butter
2 tbsp chili powder
1 tbsp cumin
1 tsp smoked paprika
1 tsp oregano
½ tsp garlic powder
½ tsp onion powder
¼ tsp black pepper
Salt to taste

OPTIONAL: For thickness and richness
1 can green chiles, optional
1–2 tbsp masa harina or cornmeal
1 tsp cocoa powder, optional but good
1–2 tsp apple cider vinegar or lime juice at the end

DIRECTIONS

1. Brown the meat in a large pot with a little oil or butter. Add onion and cook until softened.
   
2. Add garlic and spices. Stir for about 30 seconds so the spices bloom and get fragrant.
3. Add beans and broth. Start with 2 cups broth. Add more later if you want it thinner.
   
4. Simmer uncovered for 25–35 minutes, stirring occasionally.
5. Thicken it. Mash some of the pinto beans right in the pot, or stir masa/cornmeal into a little cold broth first, then add it to the chili.
6. Finish with acid. Add apple cider vinegar or lime juice right at the end. This helps replace the brightness tomatoes usually give.

OPTIONAL ADD-INS
Diced bell pepper, Corn, Roasted poblanos, Shredded carrots for mild sweetness
A splash of Worcestershire sauce, Cooked rice to stretch it

TOPPING OPTIONS
Cheese, Sour cream or Greek yogurt, Green onion, Avocado, Crushed tortilla chips, Cilantro, Lime

6 servings
Approx. 1 to 1¼ cups per serving, depending on how much it simmers down.

A really good flavor combo for this would be pinto beans + beef broth + cumin + smoked paprika + green chiles + a little lime at the end. That will keep it rich without feeling like it’s missing tomato.

🔥 Homemade Smoked Beef Jerky Seasoning 🔥

After a lot of testing, I finally dialed in my go-to dry beef jerky rub — no liquid marinade, no soy sauce, no nonsense. Just beef, meat tenderizer, and this seasoning. Savory, smoky, and perfectly balanced.

🧂 Smoked Jerky Seasoning (Pint Jar)
Mix together:

• 3 Tbsp smoked paprika
• 4 Tbsp fine sea salt
• 4 Tbsp granulated garlic
• 4 Tbsp granulated onion
• 3 Tbsp coarse black pepper
• 2 tsp crushed red pepper
• 2–3 tsp brown sugar (optional, very subtle)
• 4 tsp tomato powder (optional - but it does add some richness)

Stir well, jar it up, and shake before using.

************************************

🥩 How I Use It for Beef Jerky (Dry Rub Method)
Meat: Top or bottom round, thinly sliced
Equipment: Dehydrator
For 1 lb of beef:
1½–2 tsp meat tenderizer
2½–3 tsp jerky seasoning

1. Toss beef evenly with tenderizer and seasoning
2. Let rest 30–45 minutes max (don’t go longer or it gets mushy)
3. Lay slices flat on dehydrator trays (no overlap)

************************************

⏱️ Dehydrator Instructions
Temperature: 160°F
Time: 4–6 hours (depends on slice thickness)

Jerky is done when it bends and cracks but doesn’t snap.
Let it rest 4–6 hours before storing — flavor gets even better.
No liquid, no mess, just pure beef flavor with a smoky kick.
This one’s a keeper. 🥩🔥

Ingredients (makes about 2–3 cups)

• 1–2 tablespoons whole cloves (dried)
• 1–2 cinnamon sticks (break them slightly for better infusion)
• 1–2 teaspoons dried oregano (start with 1 tsp if you're sensitive to strong flavors; it adds powerful antimicrobial punch)
  
• 1–2 teaspoons mineral salt (e.g., sea salt, Himalayan pink, or Redmond Real Salt - avoid table salt if possible)
• 4 cups filtered or distilled water (boiling)

Optional additions for better taste and balance

• A few fresh mint leaves or 3–5 drops peppermint essential oil (to cut the intensity and add freshness)
• A small splash of witch hazel or vodka (as a natural preservative, if storing longer)

Instructions

1. Bring the water to a boil in a pot.
2. Add the whole cloves, cinnamon sticks (broken), dried oregano, and mineral salt.
3. Reduce heat, cover, and simmer gently for 15–20 minutes (this extracts the active compounds better than just steeping). Alternatively, for a no-cook version, pour boiling water over the ingredients in a heat-safe jar and let steep covered for 2–4 hours or overnight.
4. Remove from heat and let cool completely (the longer it steeps after cooling, the stronger the flavor).
5. Strain through a fine mesh strainer or cheesecloth into a clean glass bottle or jar. Discard the solids.
6. If using, stir in peppermint essential oil or fresh mint now.
7. Store in the refrigerator (lasts 1–2 weeks; shake before each use as sediment may settle).

How to Use

• Swish 1–2 tablespoons in your mouth for 30–60 seconds after brushing (don't swallow).
• Spit it out—do not rinse with water afterward for maximum benefit.
• Use 1–2 times daily. Start with shorter swish times if it's too strong/spicy.

Why These Ingredients Work Together Holistically

• Cloves: Natural pain reliever and top antibacterial for oral bacteria.
• Cinnamon: Boosts antimicrobial action and adds warmth.
• Dried oregano: One of the strongest herbal antimicrobials (carvacrol content fights bacteria/fungi).
• Mineral salt: Draws out impurities, soothes tissues, and provides trace minerals.

This is a concentrated herbal rinse—dilute with a bit more water if it's overwhelming at first. It's not a commercial mouthwash substitute for everyone (e.g., if you have sensitive gums or allergies), so patch-test and consult a dentist if you have ongoing oral issues. Enjoy your fresh, spicy, all-natural mouthwash! 🌿