sweet potato black bean burger

During lent of last year, my husband and I did the Daniel Fast which was an amazing growing experience for us. This Sweet Potato Black Bean Burger from the Ultimate Guide to the Daniel Fast was one of our favorites during the fast and it is now one of our go-to meals. Often, I fix them when guests are over or in town and everyone enjoys them, including those who claim to not like sweet potatoes (or they are good at pretending!) Also, because it calls for sweet potatoes, I often fix several extra and have mashed sweet potatoes on the side (fix like regular mashed potatoes, add almond milk and pumpkin spice seasoning to taste).

ingredients:

Burgers
1 can black beans, rinsed and drained (15 oz)
1 cup mashed cooked sweet potatoes (approx. 1 large sweet potato)
¼ cup oat flour* (see note below)
½ tablespoon dried parsley
¼ teaspoon chipotle chili pepper seasoning
¼ teaspoon garlic powder
¼ teaspoon salt
1/8 teaspoon pepper

Toppings
avocado, sliced
whole wheat thin buns

directions:

  1. Preheat oven to broil setting.
  2. Cook sweet potatoes. Bring pot of water to a boil. Add cubed sweet potato chunks. Remove from water when soft (when you can easily stick a fork through them). Drain and smash.
  3. Smash half of the beans with a fork. Add mashed sweet pototoes along with all other burger ingredients to a food processor. Process until it resembles dough texture.
  4. Scoop out 1/3 cup of bean mixture and place on 17″ baking sheet that has been rubbed with olive oil. Flatten and shape into a patty. Repeat for all burgers. Makes 6-8, depending on how thick you want them.
  5. Broil 7-8 minutes or until golden brown. Flip burgers and broil 2-3 more minutes.
  6. Serve on whole weheat thin buns with sliced avocado on top.

notes:
• To make your own oat flour, place rolled-oats in a food processor or blender and process until fine (1-cup old-fashioned oats yields 3/4 cup ground oats).
• The burger is just as good without the bun – I think I might actually enjoy it better that way.

Advertisements

southwest quinoa salad

This past summer in Manhattan it was extremely warm in our apartment (no central air). The prospect of lighting up the stove and adding to the thick, humid air in our little kitchen was about as enticing as wearing wool tights to hot yoga. So, we decided to make a delicious raw southwest salad by Little House of Veggies. Recently, with the spring weather in the air, I started craving this raw dish and decided to add some quinoa and make my own variation.

I haven’t worked much with quinoa and I have been eager to give this protein-dense seed more attention in our kitchen; this seemed like the perfect dish to incorporate some quinoa! If you aren’t familiar with quinoa, it is a grain-like crop grown primarily for its edible seeds. Quinoa is a nutritional powerhouse! It’s high in protein (18%), magnesium and iron; it contains a balanced set of essential amino acids, making it a complete protein source; and it is also a good source of dietary fiber and phosphorus. The texture reminds me of couscous.

Enjoy this healthy dish! Note: this salad is great for leftovers – it works great for a quick lunch or put the mixture in a whole-grain wrap and make it a meal.

ingredients:

Salad:
1 cup quinoa (measuring 1 cup uncooked)
1 avocado, diced
¼  cup red onion, finely diced
1 tomato, diced
1 cucumber, seeded and diced
½  yellow squash, diced
½  zucchini, diced
2 cups spinach, chopped
¼  cup broccoli, finely chopped
¾  cup chopped cilantro
1 jalapeno pepper, seeded and diced
2 cloves garlic, minced

Creamy Lime Dressing:
4 ½ T fresh lemon juice
4  T fresh lime juice
1 ½  T Veganaise
¼  cup olive oil
2 t cumin
1 t salt
dash of cayenne pepper
crushed black pepper to taste


directions:

  1. Cook quinoa. If working with unrinsed quinoa, soak quinoa for at least 15 minutes. After soaking, rinse for two or three minutes in a fine strainer. (If using pre-rinsed quinoa, skip this step.) Add quinoa and 1 ¼ cup water to pan. Bring to a simmer, then reduce to low. Cover and cook for 30-35 min. Remove from heat and let sit covered for 5 minutes. Fluff and set aside to cool. (I spread it out on a cookie sheet.)
  2. Wisk dressing ingredients together and set aside.
  3. Place chopped veggies and cooled quinoa in a large bowl. Pour dressing over and toss to blend.

pasta with zucchini, yellow squash, and spinach

This past fall my husband and I went to the Cleveland Clinic to be with my mother and stepfather while my stephfather had surgery. During his long surgery, we grabbed a bite to eat at a cafe in the waiting area. Lucky for us, it was pasta bar day! The chef took his job very seriously and enjoyed teaching everyone about the food dish he was creating for you. The pasta he created for us was superb; so, we were very eager to recreate this dish when we got home!

It’s simple, easy, nutritious and very tasty! When training for our marathons, my husband and I ate this the nights before our long runs and we ate it leading up to race day.

ingredients:

1 yellow squash, chopped
1 zucchini, chopped
½ onion, diced
10 oz frozen spinach, thawed (about 1.5 c fresh)
1 jar pasta sauce of choice
5-10 oz whole wheat pasta (bowtie, fusilli or ziti)
1-2 garlic cloves, minced
2 t extra-virgin olive oil
1/2 t salt, or to taste
freshly ground pepper, to taste

directions:

Put on a large pot of water and boil for cooking pasta.

Heat oil in a large nonstick skillet over medium heat. Add the onion, squash, and zucchini to the pan; cook, stirring often until softened. Add spinach to pan; then add salt and pepper over vegetables. Clear a spot in the pan and add minced garlic; allow it to cook for 30 sec-1 minute before mixing in with the rest of the vegetables (adjust garlic based on your pasta sauce; if it has a lot, you might not desire much extra). Mix in pasta sauce and simmer.

Meanwhile, cook pasta until tender, 8-10 minutes or according to package directions. Drain and return to the pot. Add the vegetable mixture, toss to coat.

Note: I prefer more vegetables to pasta; so I use half of a package of pasta. If you prefer more pasta, use the entire 10 oz package. 

green smoothies

A few weeks ago Courtney was trying to think of new ideas for breakfast; so, she asked me what I usually ate in the morning. Unfortunately, I didn’t have an exciting answer for her. I have been eating Kashi Go Lean with almond milk everyday for breakfast for over a year – I just love it and it’s packed with protein! But, Courtney’s questions got me thinking about switching up my breakfast.

After a little research, in an effort to even out my caloric intake throughout the day (eat nearly the same amount of calories for breakfast as I do for lunch and dinner) and to start the day with something more than grains, I decided add a green smoothie to my breakfast. And, well, green is my favorite color; so this was bound to be a good decision!

For me, it seemed rather odd to add “greens” to my fruit smoothie – I thought I would have to gulp down the smoothie to get past the weird taste it created when combined with fruit. But after I blended up my first smoothie, I was SHOCKED. The fruit overshadows any taste of the spinach! I called my husband, Ty, into the kitchen the first morning begging him to hurry up and try it (just to make sure I wasn’t crazy). He agreed; the spinach taste was absent from the smoothie. I can’t get enough of these green smoothies – I have had one every morning for the last three weeks!

So far, I have created these blend variations: Green Tropical Smoothie and Green Berry Smoothie.

green tropical smoothie ingredients:

1/2 c frozen pineapple
1/2 c frozen peaches OR 1/2 c frozen mango
1 medium banana
3 ice cubes
1-1.5 c fresh spinach

green berry smoothie ingredients:

3/4 c frozen blueberries and raspberries
1 medium banana
4-5 strawberries OR 1/2 cucumber
4 ice cubes
1 c fresh spinach

directions:

Put all ingredients into a blender and blend until smooth. Feel free to substitute the spinach for kale or the banana for avocado. I haven’t tried it, but the “word on the street” is that it’s just as yummy!

Note: Try not to over-blend or it gets “frothy.” The smoothie will only turn out the bright, green color when mixed with light colored fruits. 

If you try different blends or already have a favorite of your own, let us know what they are in the comments!

roasted vegetable hummus pizza

It’s not a secret that I adore roasted vegetables. I’m not sure how to explain the magic that happens in the oven when veggies are sitting in their drizzled with olive oil roasting away at 425 degrees, but something extraordinary goes down behind the closed door. When the magical taste of roasted veggies is laid on top of hummus and pizza crust, a mouth-watering dish is created. This recipe is a favorite in my home. It’s easy and always tastes like it belongs on heaven’s Garden of Eden menu. I do not doubt you will enjoy it as much as I do.

ingredients:

toppings:
1 yellow squash
1 zucchini
½ red onion
1/2 c spinach, fresh or frozen
1 jarred roasted red pepper

roasted red pepper hummus:1 can chickpeas/garbonzo beans, drained (15-oz)
¼ c tahini
¼ c water
2 T extra-virgin olive oil
2 T lemon juice
1 clove garlic, minced
¼ t salt
¼ t cumin
½ jarred roasted red pepper

pizza crust/dough (I used Whole Foods Whole Wheat Crust)

directions:

If you are preparing your own pizza crust, prepare dough and set aside to rise. (I use prepared crust to save time.)

Preheat the oven to 425 degrees F. Lightly oil large, rimmed cookie sheet or shallow roasting pan. Place sliced yellow squash, zucchini, and red onion onto roasting pan. Drizzle with olive oil and sprinkle with salt and pepper, then use hands to mix everything together. Spread the vegetables evenly in the pan and roast for 30 minutes until tender (they will be placed back in the oven for a little while with the assembled pizza, so you don’t have to roast as long as you usually would). Stir the vegetables every 10 minutes for even roasting. Remove vegetables and turn oven to the specified degree indicated by your pizza crust.

While the vegetables are roasting, prepare the hummus. Place all hummus ingredients into a food processor or blender. Blend until smooth.

Cut 1 jarred roasted red pepper into strips. Spread half of the hummus batch onto pizza crust. Place spinach evenly on the crust followed by the roasted vegetables and red pepper strips. Bake for 20-25 minutes or until outside edges of the crust are golden brown.

Enjoy this little piece of heaven. Let us know if you tried it and, if you used different toppings, please share!