Black Bean Burgers

I have been making these burgers for a while now and found the recipe on Epicurious (my favorite recipe website).  They are flavorful, delicious and very easy to make.  They also freeze well.  I increased the amount of cilantro from the original recipe and have also played around with substituting mashed sweet potato for the mashed black beans which works very well!  I have shared these burgers on many of my Yoga, Hiking & Food Adventures.  It is the perfect pre-adventure meal to load you up with energy!

Black beans support digestive tract health, are full of phytonutrients, and lower the risk of cancer, type 2 diabetes and cardiovascular disease.  It is recommended to both carnivores and vegetarians to eat black beans.  Per the Dietary Guidelines for Americans, people should consume 1/2 cup of beans 6 days per week!  So, get eating!  Enjoy and Namaste.  (Serves 4)

2 (14-ounce) cans black beans, rinsed and drained, divided
3 tablespoons mayonnaise
1/3 cup plain dry bread crumbs
2 teaspoons ground cumin
1 teaspoon dried oregano, crumbled
1/4 teaspoon cayenne
1/2 cup finely chopped cilantro
3 tablespoons vegetable oil
4 soft hamburger buns
Sour Cream
Salsa
Lettuce

Pulse 1 can beans in a food processor with mayonnaise, bread crumbs, cumin, oregano, and cayenne until a coarse purée forms. Transfer to a bowl and stir in cilantro and remaining can beans. Form mixture into 4 patties.  Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Cook burgers until outsides are crisp and lightly browned, turning once, about 5 minutes total. Serve on buns topped with sour cream, salsa and lettuce.  

Pumpkin Chickpea Curry

This recipe features pumpkin, an ingredient we usually associate with Pumpkin Pie. The pumpkin is savory here rather than sweet and paired with chickpeas, curry and onion. Pumpkin, like all winter squash, is a nutrient dense food and is low in calories. The orange fruit is a powerful antioxidant and an anti-inflammatory. 

2 Tbsp olive oil
1 onion, chopped
1 Tbsp garlic, minced
1 Tbsp fresh ginger, minced
1 large can tomatoes
1 large can pumpkin
2 cups chicken or veggie broth
1 can unsweetened coconut milk
1 1/2 tsp curry powder
1/8 tsp cayenne pepper
1 large can chickpeas
1 lime, juiced
Steamed rice
Cilantro

Saute the onion in olive oil about 5 minutes. Add garlic and ginger and cook for 1 minute more. Stir in tomato and pumpkin. Cook 10 minutes. Add broth, coconut milk, curry and cayenne. Simmer 20 minutes. Add chickpeas and lime juice. Simmer about 20 minutes until dish is heated through. Serve over steamed rice and garnish with cilantro. Enjoy!

Raw Carrot Cake Balls

I love this recipe!  I found it on yummly and it is fantastic.  A client told me even her kids like it.  I always tweek recipes, but the only thing I did to this was add an extra carrot for more nutrition.  Why not, right?  These would be a great post-workout snack too!

2 carrots (large, grated, yields about 1 cup grated carrot)
1 cup medjool dates
1/2 cup almonds
1/2 cup pecans
1/2 cup coconut (dessicated, optional)
2 tsps ground cinnamon
1/2 tsp ground ginger
1/2 tsp ground nutmeg
1/2 cup raisins
2 tbsps water (if needed)

Shred carrots first in food processor.  Next, add the remaining ingredients.  Roll into balls, refrigerate and enjoy!  These can be refrigerated for 1-2 weeks and frozen.

Gluten Free Chocolate Zucchini Brownies

I found this recipe from The Ambitious Kitchen.  I did not have applesauce, so substituted cranberry sauce and it worked out nicely.  I hope you like this as much as I do.  These brownies are very chocolately!!

Delicious chocolate chip packed zucchini oat brownies made without flour or butter! SO YUM!

INGREDIENTS

1/2 cup all natural unsalted peanut butter
1/4 cup honey or agave nectar
1/2 cup unsweetened natural applesauce or canned cranberry sauce
1 teaspoon vanilla
1/2 cup unsweetened cocoa powder
3/4 cup gluten free oats
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups shredded zucchini
1/2 cup dark chocolate chips (vegan if desired), divided

INSTRUCTIONS

Preheat oven to 350 degrees F. Spray 8x11 baking pan with nonstick cooking spray.
Place oats in blender or food processor and process until finely ground. Don't worry, it doesn't need to be perfect but it should take a few minutes. Set aside.
In a large bowl of electric mixer, cream together peanut butter, applesauce or cranberry, honey or agave and vanilla until smooth. Add in zucchini, cocoa powder, ground oats, baking soda, and salt; mix until well combined. Gently fold in 1/4 cup of chocolate chips. Pour batter into prepared baking pan and sprinkle remaining chocolate chips over the top. Bake for 25-30 minutes or until tooth pick inserted into middle comes out almost clean.
Cool brownies completely on wire rack then cut into 20 squares. I like to refrigerate these and then enjoy!  Either way, enjoy!

Quinoa Enchiladas

People are lovin' my Quinoa Enchiladas!  I made it again last night for the gathering of the peeps I am going to India with and everyone wanted the recipe.  Here's my latest tweek to the recipe 😎. 

Sauté 1 small diced onion in olive oil about 5 minutes. 
Add 1 small diced bell pepper, 2 small diced carrots, 3 minced garlic cloves, 1 cup corn, 1 tsp cumin and sauté about 5 minutes. 
Add 2 cans drained & rinsed black beans, 1 jar frontera enchilada sauce, 1 can fire roasted tomatoes and 1 cup cooked quinoa. 
Heat through. 
Remove from heat and stir in 1 cup grated cheese. 
Pour into greased baking dish. 
Top with 1 more cup grated cheese of choice!.
Then, bake at 350 degrees uncovered 30 minutes. 
Top with avocado, sour cream, cilantro and chives.

Kale, Broccoli, Blueberry & Honeyed Walnut Salad

This recipe did not originally have kale in it, but I thought it would be a nice addition and beef up the salad a little.  The kale simply adds more dimension and nutrition.

For the Salad:
1 bunch kale, chopped up
2 crowns broccoli, chopped into florets (7 cups)
¼ red onion, thinly sliced
10 ounces fresh blueberries
1 cup dried cranberries
1 cup plain whole milk yogurt (you can skip the yogurt to make this dairy free)
Zest of 1 lemon
4 tablespoons fresh lemon juice or about 1 lemon
4 tablespoons honey or more if desired
2 teaspoons kosher salt or more if desired

Toss all together and let sit about 1 hour in the refrigerator.  Meanwhile, toast the walnuts.

For the Honey-Toasted Walnuts:
1 cup raw walnut halves
4 teaspoons olive oil
3 tablespoons honey (or maple syrup?!)
½ teaspoon kosher salt

Coat the walnuts first with the oil and then the honey.  Toast at 350 degrees 7-10 minutes.  Be sure to set the timer!  It is so easy to burn nuts!  Toss in Salad.

Creamy Anti-Inflammatory Salad Dressing

I got this recipe from GoDairyFree.com and really love it!  It is perfect as is, however you can substitute the cashew milk for coconut milk or almond milk. You can also play around with the spice proportions. Try this on salad greens, a top a sweet potato or over steamed veggies. 
ENJOY!

INGREDIENTS:

¼ cup raw cashews
1 tablespoon chia seeds (use white for a lighter color)
⅔ cup So Delicious Dairy Free Unsweetened Cashew Milk
1 tablespoon apple cider vinegar
1 tablespoon raw honey (use agave nectar for strict vegan)
½ teaspoon ground turmeric
½ teaspoon fresh minced ginger
½ to ¾ teaspoon curry powder, to taste
⅛ teaspoon mustard powder
⅛ teaspoon salt
⅛ teaspoon black pepper

INSTRUCTIONS:

1. Place the cashews and chia seeds in a small food processor and grind into a powder. It's okay if it begins to clump.
2. Put the cashew-chia mixture in your blender with the cashew milk. Blend until smooth, about 30 to 60 seconds.
3. Add the remaining ingredients and puree for about 60 seconds more, or until nice and smooth. Taste, and adjust seasonings, if desired.
4. For maximum thickening and to let the flavors meld, chill for 30 minutes, and then briefly blend or whisk before pouring atop your salad. Can be gently heated and served with steamed vegetables, if desired.

Three Bears Superfood Porridge

(Makes 3 cups)

**To save on cooking time, prepare this mixture at night before bed and let it soak in the fridge (covered). In the morning, simply stir and heat on the stove-top, adding more water or milk if desired.  This recipe yields a very thick oatmeal (and it thickens even more when chilled). Feel free to use more liquid if you prefer a thinner consistency.

2 large very ripe bananas, peeled and mashed well (heaping 3/4 cup)
2 medium carrots, peeled and finely grated (about 1 cup)*
1 cup finely grated zucchini
1 cup rolled oats
2 1/4 cups water or milk of choice (I like sweetened almond milk)
2 tablespoons chia seeds
1-1 1/2 teaspoons cinnamon, to taste (I use Ceylon)
2 tablespoons hemp hearts
Maple Syrup

Directions:
In a medium pot, mash the banana until almost smooth.  Peel and grate the carrots.  Grate the zucchini.  Place both it into the pot along with the banana.  Add the rolled oats, water or milk and chia seeds.  Increase heat to medium and cook the oats, uncovered, stirring frequently and reducing heat if necessary, for about 10-15 minutes until the oats are softened and the mixture thickens. (If you soaked the oatmeal overnight, simply heat it with a little water to thin and serve).  At the end of cooking stir in the cinnamon to taste, all the hemp seeds and the maple syrup.  Top with any additional fruit you like!