Tag: salt

Black Bean Burgers

Black Bean Burgers

I have been experimenting with bean burgers for several years now but with great frustration. While I was able to eat everything I came up with the majority of my concoctions were just not “blog worthy.” Coming up with an excellent recipe without using oil and salt was quite a challenge. My burgers either fell apart, were mushy, too dry, lacked taste or a combination of these. Finally, I stumbled across the right mix of ingredients and came up with a really tasty black bean burger!

Black bean burger served on a whole wheat bun

Ingredients:

  • 1 can reduced or sodium free black beans
  • 2/3 cup chopped red bell pepper
  • 1/4 cup red onion
  • 3 cloves minced garlic
  • 1/4 cup oatmeal
  • 1/3 cup mashed sweet potato
  • 3/4 tsp. ground cumin
  • 1/2 tsp. chili powder
  • 1/8 tsp. paprika
  • 1/2 tsp. black pepper
  • 1 tbsp. date syrup
  • 2 tbsp. healthy hot sauce https://nutritionfacts.org/recipe/healthy-hot-sauce/

Directions:

  1. Spread the black beans on a parchment paper lined baking sheet and bake in a 325 degree oven for 15 minutes to slightly dry out.
  2. Sauté the peppers, onions and garlic in a pan using a little water. Gently blot with paper towel to remove excess juice and water.
  3. Place oatmeal in a high speed blender or food processor and blend until a fine powder is formed.
  4. Place pepper, onions, garlic, oat flour, sweet potato, cumin, chili powder, paprika, black pepper, date syrup and hot sauce in a bowl and thoroughly mix.
  5. Add the black beans, smash them slightly with a masher then sir them into the mixture.
  6. Form into patties with your hand or a burger press. Place on a parchment paper lined baking sheet.
  7. Bake in a 375 degree oven for 20 minutes.
Makes 3 large or 6 small patties

Heirloom Carrot, Sweet Potato and Ginger Bisque

Heirloom Carrot, Sweet Potato and Ginger Bisque

It all started with a bunch of rainbow heirloom carrots I snatched up at Trader Joes. I mean I literally snatched up the last doggone bunch! The feeling of joy. Excitement. Happiness. To me it was like winning the freaken lottery or something. Immediately, notions of roasting those babies with warm spices and pureeing them into a comforting pot of soup raced through my head. Is this going to be a perfect Saturday or what?!

You might say – come on – get a grip on it – it’s just a bunch of carrots. Not so. Do you have any idea the blood, sweat and tears that farmer went through growing those carrots? It’s true. Heirloom carrots come from seeds that are at least 50 years old. Those seeds were handpicked by that farmer for specific traits. And heirlooms are much harder to grow which is why you rarely see them at the supermarket.

Carrots 101

In ancient times all carrots were white and grown for their leaves and seeds – much like parsley, dill and coriander are. They contain 32,000 different genes and two recessive ones contributed to a build up of carotinoids. It is believed that early farmers grew colorful carrots quite unintentionally.

All carrots are extremely nutrient dense with each color having a different nutritional profile. Orange carrots are so brightly colored because they have the highest amount of carotenoids. Red carrots get their color from high amounts of lycopene. Yellow carrots get their color from high amounts of lutein. Purple carrots get their color from high levels of anthrocyanin. White carrots are albino and not a source of carotine but contain high amounts of polyacetylenes which is an organic anti-cancer compound.

Daily consumption of potassium and sodium rich carrots can prevent plaque build up in the arteries (don’t confuse the sodium found naturally in whole foods with table salt). With their high content of carotenoids, vitamin A and C, and polyphenols, carrots help regulate cholesterol. Studies show a direct link between carrot intake and reduced risk of prostate cancer and the polyacetylenes found in carrots protect against leukemia and colorectal cancer.

Look at those long thin colorful beauties!

Ingredients

  • 1 large bunch of heirloom carrot (tops removed)
  • 3 sweet potatoes (peeled and cut in pieces)
  • 4-5 garlic cloves
  • 1 large sweet onion chopped
  • 2 cups chopped celery
  • 3 tbsps. peeled and chopped fresh ginger
  • 2 cups unsweetened plant based milk
  • 4 cups vegetable broth
  • 2 tbsp apple cider vinegar
  • 3 tbsps garlic powder
  • 3 tsps Italian seasoning
  • 2 tbsp ground cinnamon
  • 2 tbsp rosemary
  • 1 tsp smoked paprika
  • 1 tsp ground ginger
  • 1tsp ground cayenne pepper
  • Red pepper flakes(garnish)

Instructions

  1. Place carrots, sweet potatoes and garlic on a cookie sheet lined with parchment paper. Spritz with water. Season with garlic powder, cinnamon, rosemary, paprika and ginger. Roast in oven set at 400 degrees for 25 minutes.
  2. Put onions, celery, ginger, plant based milk, vinegar and cayenne pepper in a large pot and cook on medium heat stirring intermittently until vegetables are soft.
  3. Add the roasted vegetables and broth bringing to a boil then simmer for 30 minutes stirring intermittently.
  4. Remove from heat then puree with an immersion or high speed blender. Adjust spices as needed.
  5. Garnish with red pepper flakes.
The smell of all those earthy warm spices and roasted vegetables permeated throughout the entire house. Sheer excitement and happiness!
With red pepper flakes and croutons made from Ezekial bread
With plain fat free yogurt

Purple Cabbage Soup

Just look at those colors! This bowl was leftovers from yesterday. I garnished it with a little avocado and had it for lunch on the sunny deck (even though it was only 50 degrees today).

See the source image

Look at that vibrant purple color!

I love red cabbage! Aside from the fact that I love the color, it happens to be one of the most nutrient dense vegetables on this planet and with many medicinal properties. It is rich in sulforaphane (a sulfur compound) which is a powerful cancer and inflammation fighter. Yes, sulfur rich foods make farts smell like rotten eggs. Look at this as a minor inconvenience compared to the powerful preventative and healing properties of this absolutely amazing vegetable.

Red cabbage contains anthocyanins which give cabbage it’s vibrant color. Anthocyanins are powerful antioxidants which lower the risk of heart disease. There are studies which confirm that regular consumption of red cabbage helps lower blood pressure and the risk of heart attacks.

Red cabbage contains calcium, manganese, zinc, vitamin C and K. These nutrients are helpful in maintaining healthy bones and protecting bone cells.

While red cabbage is good to eat it is also a great source of kitchen chemistry fun. Remember good old high school chemisty 101 and using cabbage as a pH indicator? Baking soda (base) turned it blue. Vinegar (acid) turned it pink. Water (neutral) turned it purple. You can turn making this soup with a child into an amazing little chemisty lab. It is a great source of entertainment when the vinegar is added and the soup turns from purple to red – pink (depending on how much you add) and then adding the almond milk magically turns it violet. It is a great source of entertainment with teachable opportunities for children and might also encourage little Ralphie or Suzie to love eating this rediculously healthy veggie!

Ingredients

  • 1 medium head of red cabbage roughly chopped
  • 1 large or 2 small potatoes peeled and cubed
  • 1 medium onion chopped
  • 4 cloves of garlic minced
  • 3 tbsps. red wine vinegar (more or less depending on personal taste)
  • 4 cups vegetable stock
  • 1 cup unsweetened plain almond milk
  • 1 tbsp. fresh ginger minced
  • 1 tbsp. ground black pepper
  • 2 tbsps. chopped fresh dill (dried if you don’t have fresh)

Directions

  1. Saute the onions and garlic in a small amount of water until onions are translucent.
  2. Add the cabbage, potatoes, ginger and black pepper until the cabbage softens (about 10 minutes) stirring intermittently.
  3. Add the vegetable stock and simmer for approximately 30 minutes or until the potatoes are nice and soft.
  4. Turn off the heat and allow the mixture to cool somewhat. Add small amounts at a time to high speed blender and puree. Return pureed mixture to the soup pan. Add the red wine vinegar and stir on high heat for approximately 2 minutes.
  5. Stir in the almond milk and dill. Serve piping hot with Wasa crispbread, your favorite sandwich wrap or a salad.

The potatoes add to the creaminess of this soup and the starch is a natural thickener.

Depending upon how much acid or base you add this soup can turn anywhere from mauve, violet, lavender, grape or plum.

The prettiest soup I have ever made!