Black Bean Veggie Burgers

Low Fat Black Bean/Veggie Burger

Ingredients (use vegan versions):

2 cans (16 oz) black beans
2 whole carrots, shredded
1/2 apple, finely chopped (I used a Braeburn for its firmness and sweet/tart flavor
balance)
3/4 cup salsa -or- 2 green onions, 1 Roma tomato, 1/4 green pepper, 1 jalapeno pepper, all finely chopped + 3 tablespoon tomato paste
2 to 3 cups oats
1/4 cup wheat germ (or wheat bread crumbs)
2 tablespoons chili powder
2 tablespoons cumin
2 tablespoons oregano or Italian seasoning
1 tablespoon onion powder
2 to 4 cloves minced garlic (or 1 to 2 tablespoon of the canned stuff)
1 cup reconstituted textured soy protein or couscous

Directions:

Drain beans. In a large mixing bowl, mash them with a fork, potato masher, or your hands.

Boil just over a cup of water and reconstitute your textured soy protein or couscous now, if you haven't already done so.

Shred carrots and chop veggies if you're using those instead of the salsa. Combine those and all other ingredients with the smashed beans. Start by adding just 2 cups of oats.

The mixture should be sticky, not too dry, but definitely not gooey. Just think of the consistency of raw ground beef (if that doesn't gross you out). The next step will determine if you need to make it wetter or dryer.

Start warming your skillet on the stove about now. Keep it on med-low to warm it, in case the next step takes longer than expected.

Non-stick coat your hands with either a bit of olive oil or flour. Scoop about 3/4 cup of mixture into your hands, roll around, and press into a patty.

You should be able to do this fairly easily, without the mixture crumbling up or being a non-manageable handful of goo.

If mixture is too dry, add salsa. If mixture is too wet, add oats.

Coat your skillet with non-stick cooking spray, and slap down the patty. If you can help it, place the freshly-formed patty right from your hand, rather than laying it down somewhere and trying to pick it back up...it's not too easy.

Wait until the first side is at least somewhat browned before flipping the patty over. I also recommend having a spatula that is at least as big as, or close to, the size of the patty. These two steps will make it easier to fry up the patty without it falling apart.

Serve on your favorite crusty vegan bread or wheat bun. Top with your favorite burger toppings, such as mustard, sliced tomato, and crisp bib lettuce or spinach.

This recipe yielded 16 patties for me, but this may vary depending on the size you prefer. Since this makes quite a lot of burgers, I recommend freezing at least half of this mixture in a well-sealed container.

This recipe is also super-sweet because of the variety of protein sources, its high-fiber and low-fat content, and flexibility--you can always add more or less seasoning depending on your taste.

Basic Vegan Ground Beef

Basic Vegan Ground Beef

Ingredients (use vegan versions):

1/2 cup TVP
2 to 3 cups water
3 to 4 tablespoons Bragg Liquid Aminos or soy sauce
1/2 teaspoon oregano
1/2 teaspoon cumin
2 to 3 tablespoons oil
salt, to taste
pepper, to taste
a couple shakes of liquid smoke (optional)

Directions:

1) Place dry TVP in a skillet and cover with water and about 2 tablespoons Bragg Liquid Aminos or soy sauce. The water should completely submerge the TVP.

2) Cook over low-medium heat until the water is completely absorbed.

3) Add the oil, seasonings and more Braggs, if desired. Fry over low-medium heat until the chunks are firm and the mixture resembles ground beef. Stir occasionally to make sure that it cooks evenly and does not stick.

Please note that these measurements are approximate, feel free to adjust as you see fit. The same method should work for any amount of TVP, just keep in mind that it will double/triple in size once the water is added.

Source of recipe: My husband has been making this TVP ground beef for years. We often use it as the basis for meaty pasta sauce but it is versatile and can be used anywhere you'd traditionally use ground beef.

Makes: Approximately 2 cups ground beef, Preparation time: 5 minutes, Cooking time: 30-45 minutes

Cream of "Fauxtato" Soup

1 (16 oz) package frozen cauliflower
1 can (or 2 cups) chicken broth
1/2 cup chopped onion
1/2 cup chopped celery
1/3 cup chopped carrot
salt & pepper to taste
1/2 cup red. fat sour cream (or to taste)
parsley (optional)

Cook all vegetables in the broth until very tender (app. 30 minutes) at low heat. When cauliflower is very soft, transfer the vegetables to a blender. Puree to desired consistancy. (I made mine pretty thin, next time I'll leave it a little "chunky") Transfer puree back to pan & add sour cream. Stir to blend. Add parsley & serve.

Thai Chicken Coconut Soup

12 oz. chicken breast, boneless, skinless, fat removed
1 c coconut milk
1 1/2 c chicken stock or broth, low sodium
5 slices ginger, fresh, peeled
1 c white mushrooms, quartered
1 t Thai chili paste
4 green onions, sliced, (green part reserved for garnish)
1 lemon
1 T basil, shredded
pinch white pepper


DIRECTIONS
Place the chicken breasts in a small saucepan. Cover completely with cold water and place over moderate heat. Bring water to 180 degrees, just before the water starts to bubble. Poach chicken for 15 minutes or until cooked to 165 degrees.

While chicken is poaching, place coconut milk, stock, ginger, mushrooms, and white part of green onion into a saucepan over moderate heat. Bring to a simmer. Add chili paste and simmer for 10 minutes. Once chicken is cooked and cooled slightly, cut into 1 inch cubes. Add to soup.

Finish soup with basil, pepper, and lemon juice to taste. Garnish with chopped green onion.

Spicy Lentil Soup

Spicy Lentil Soup:
1 tbsp Oil
1 cup chopped onion
3/4 cup diced green pepper
3/4 cup diced red bell pepper
4 cloves, finely chopped
6 cups water
1can diced tomatoes
2 cups dried red or green lentils, rinsed and drained
2 tbsp red wine vinegar
11/2 tsp cumin
11/2 tsp salt
1 tsp paprika
1/4 tsp red pepper flakes

Heat oil in a dutch oven over medium heat. Add onions, bell peppers and garlic; cook for 2 minutes. Add remaining ingredients (water through red pepper flakes) Bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until lentils are tender, about 25 minutes!

Chickpea Velvet Soup

CHICKPEA VELVET SOUP

1 ½ cups dry chickpeas
1 cup onion, chopped
1 clove garlic, minced
1 tbs. Safflower oil (or any allowed oil)
6 cups water (add more if needed during cooking)
2 tbs. Soy sauce (or less)
¼ cup chopped parsley
¼ cup chopped peanuts (optional)

Combine chickpeas and enough water to cover; refrigerate overnight. Drain. Cook onion and garlic in oil for 2 minutes, add chickpeas, soy sauce and 6 cups water. Bring to the boil, reduce heat, cover and simmer for about 3 hours. Pour into blender and process until smooth. Reheat and serve with parsley and peanuts.

Chicken Tikka Masala

Chicken Tikka Masala

A traditional and very popular Indian chicken dish which is bursting full of flavour and colour

INGREDIENTS
3 Chicken breasts diced small
4 Tbsp olive oil
5 cardamom pods
2 onions chopped finely
2 tsp fresh ginger finely chopped
2 tsp garlic, chopped
1 tsp cumin powder
1 tsp coriander powder
1 tsp turmeric powder
1 Tbsp chilli
1 tsp garam masala
2 tbsp tomato puree
Salt to taste
Coriander to garnish


DIRECTIONS
Put the oil into a pan over a medium heat. When hot, add the cardamom pods. Add the onions and cook while stirring, until brown. Add the spices , garlic, cumin, coriander, turmeric, garam masala and chilli and stir. Add the remaining ingredients. Add the tomato and tomato purée and stir until thoroughly combined. Pour in the water and bring to a gentle simmer, stirring constantly. Taste the sauce and season with salt.
Add the chicken cubes and mix well into the masala. Simmer for 10-12 minutes, until the chicken is cooked and tender. Garnish and serve .

Turkey Barley Soup

8 cups turkey stock made from leftover turkey carcass (or could use chicken stock, but turkey stock is better)
1 T olive oil (or butter)
1 onion, diced in 3/8 inch pieces
1 cup celery, diced in 3/8 inch pieces
2 cups carrots, diced in 3/8 inch pieces
2 tsp. poultry seasoning, or more, to taste (can substitute dried thyme and sage for poultry seasoning)
black pepper to taste
4 cups diced leftover turkey
4 cups water
3/4 cup pearl barley
turkey soup base as needed (I used about 1 T Penzey's Turkey Soup Base. Can also use chicken buillon, a dash of soy sauce, or Kitchen Bouquet if you need to add flavor)


In very large frying pan, heat olive oil, add onion and saute 2 minutes. Add carrots, celery, poultry seasoning, and pepper and saute about 5 minutes more.

While vegetables are cooking, bring turkey stock to a boil in large soup pot. Add vegetables and turkey, lower heat, and simmer 20 minutes.

Add water, bring soup back to simmer, then add barley and simmer until barley is soft, at least 30 minutes, and maybe longer, depending on how old the barley is.

When barley is cooked, taste soup for seasoning, add additional turkey soup base and salt or pepper if needed. Simmer 10 minutes more if more soup base is added. Serve hot.

Flourless Peanut Butter Cookies

Flour less Peanut Butter Cookies


1 cup peanut butter
1 egg
1/2 cup brown sugar (or 1/4 cup brown sugar Splenda)
1/4 cup sugar
1/2 tsp vanilla
1/2 tsp baking soda

Mix all ingredients well and drop by tablespoonfuls onto a cookie sheet lined with parchment paper. Flatten with a fork or the bottom of a drinking glass. Bake at 175 C (350 F) for 11 minutes. Remove from the oven and allow to cool for a few minutes on the cookie sheet. Enjoy with a tall glass of VERY COLD milk!

Thai PB2 Chicken

Easy Slow Cooker Thai PB2 Chicken



Ingredients
•2 lbs Skinless, Boneless, Chicken Breast
•3/4 cup Salsa
•1/4 cup PB2
•1 tsp Ginger (if fresh, minced)
•2 Tbsp Soy Souce
•2 tsp Lime Juice
•2 tsp Cornstartch (Optional)
•2 tsp Minced Garlic (Optional)
•To taste Salt & Pepper


Instructions Combine all this in a crockpot and cook on low for 6 - 8 hours.

Asian Ginger Soup

4 cups homemade chicken stock (canned low-sodium chicken broth would work too)
3-4 thick slices fresh ginger root
1 cup sliced mushrooms (any type, but I used mild white mushrooms which seem more soothing for the tummy)
1 cup spinach leaves, sliced into thin ribbons
1 green onion, very thinly sliced


In medium saucepan, bring chicken stock to a low simmer. Add ginger slices and let simmer at least 15 minutes or longer. (Taste to see if you have as much ginger flavor as you'd like.) If you'd like a clear soup, use a yogurt strainer or coffee filter to strain the ginger-infused chicken stock, then rinse pan and put strained stock back into pan. Add a small amount of water if the stock has reduced very much.

While ginger simmers in stock, wash and slice mushrooms and thinly slice spinach leaves. Clean green onion and slice into very thin slices. Bring infused stock back to a low simmer, then add mushrooms and simmer 1 minute. Add sliced spinach and simmer one minute more. Turn off heat and add green onions, then serve soup hot, with chopsticks to eat the veggies after you drink the broth.

Palak Dal - South Indian Style

1 cup masoor dal, picked over and rinsed
1 cup split unskinned moong dal, picked over and rinsed
water as needed
big pinch of asafoetida
1 teaspoon turmeric
2 teaspoons grated fresh ginger root
3 tablespoons ghee, canola oil, coconut oil or butter
2 cups thinly sliced onions
1 teaspoon salt
5 cloves garlic, peeled and thinly sliced
1 fresh hot chili–whatever kind you like, thinly sliced
1 1/2 teaspoons cumin seeds
2 teaspoons mustard seeds
10 whole curry leaves, fresh or frozen
dried chili flakes to taste–optional
8 ounces fresh spinach leaves, rinsed and dried, large veins and stems removed
1/2 teaspoon tamarind concentrate or 1 tablespoon lemon juice
salt as needed to taste


Put both dals in a large saucepan with enough water to cover by 1″. Add asafoetida, turmeric, and ginger root, and bring to a simmer over medium heat. Cook, stirring and adding water as needed until lentils are soft. The masoor dal will break down to a puree, while the moong dal will just soften.

When the lentils are cooked, remove them from heat and cover to keep warm.

While lentils cook, melt ghee or heat oil in a wide, heavy-bottomed skillet. Add onions and sprinkle with salt, and cook, stirring, until they are a dark golden color. Add the garlic, and fresh chili, and cook until the garlic just begins to take on a bit of color. Add the cumin, mustard seeds, curry leaves and the chili flakes if you are using them and cook, stirring constantly until the onions are a dark, reddish brown, the garlic is deep gold, the fresh chili is browned on the edges and the mustard seeds pop like popcorn.

Add spinach to the pan, and cook, stirring until it wilts. At this point, uncover the lentils, and pour the entire contents of the skillet into the saucepan and stir it all together well. Add the tamarind or lemon juice and taste for salt, adding more if necessary.

This is enough to serve four people with rice and a raita or another vegetable dish for a good springtime vegetarian meal.

Kale and Fresh Tomato Dal

1 1/2 cups masoor dal, picked over, rinsed and drained
1/4 teaspoon asafoetida or hing
1 teaspoon grated fresh ginger
1 1/2 teaspoons ground turmeric
water to cover lentils by 1 1/2 inches
3 tablespoons ghee, canola oil or butter
2 cups thinly sliced red or yellow onions (red onions look prettier in this dish)
1 teaspoon salt
2 large cloves garlic, peeled and thinly sliced
1 tablespoon Aleppo pepper flakes or thin fresh chili slices to taste
1 tablespoon brown mustard seeds
1 1/2 tablespoons cumin seeds
2 cups thinly sliced lacinato kale leaves
5 small fresh vine ripened tomatoes, cored and cut into six wedges each (about 1 pound)
salt to taste

Method:

Put lentils, asafoetida, ginger, and turmeric in a pot. Add water to cover the lentils by about 1 1/2 inches. Bring to a boil, stir and turn down heat to a simmer, and cook, stirring as needed, until the lentils are tender. Add water as needed to cook them into a medium thick puree.

When lentils are cooked, cover the pot and remove from heat.

When lentils are about halfway cooked–after about ten to fifteen minutes simmering time–heat ghee or canola oil in a heavy frying pan. Add the onions, sprinkle evenly with the salt and cook, stirring, until the onions are a deep golden brown. Add the garlic, the chili flakes or slices and the mustard and cumin seeds, and cook, stirring, until the onions are deep reddish brown, the garlic is golden with browned edges, the cumin is toasted and the mustard seeds have popped. Add the kale leaves, and continue cooking for another couple of minutes, or until the leaves have deepened in color and wilted, with slight browning on the edges.

Open the lentil pot and scrape in the tarka, then toss in the tomatoes and stir everything in together. Taste for salt, and correct seasoning as needed, then clap the lid on the dal to trap in all of the delicious spicy aromas, and keep warm until serving it with rice, chutney and raita.