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Tuesday
Nov062012

Black Bean Veggie Burger (as seen in webisode 17)

Recipe makes 6 burgers

Ingredients:

1/3 cup quinoa
3 Tbsp extra virgin olive oil
1 small onion, chopped
1 small stalk celery, chopped
2 cloves garlic, minced (2 tsp)
2 Tbsp Ketchup
1/2 Tbsp Worcestershire
1 medium carrot, finely grated (pat dry with paper towel)
1 cup canned pinto or black beans, drained and rinsed
½ cup rolled oats
1/3 cup walnuts, chopped
2 tsp soy sauce
2 large egg whites
2 Tbsp chopped cilantro
Salt and pepper

Directions:

1. Prepare the quinoa per package directions (cook 1/3 cup quinoa in 2/3 cup water). Let cool completely. 
2. Heat 2 Tbsp olive oil in a large skillet over medium heat.  Add the onion and celery.  Cook for 1-2 minutes. Transfer to a food processor and let cool completely.  
3. Add the quinoa, beans, walnuts, garlic, ketchup, Worcestershire, soy sauce, egg whites, cilantro and salt & pepper to the food processor.   
4. Pulse until finely ground with some chunks.  Mix in rolled oats and grated carrot.  Form into six 4" wide, 1/2" thick patties and place on a baking sheet lined with waxed paper.  Cover and refrigerate until firm, 1 to 4 hours.  
5. Preheat the stove.  Heat the remaining 1 Tbsp olive oil in a large nonstick skillet over medium heat.  Cook the patties until golden brown, about 6 minutes per side.  Meanwhile, place whole wheat buns in the oven until toasted, 1-2 minutes.  Add fresh or sautéed onions, lettuce, tomato, mustard, fruit chutney, and/or spice it up with a home-made low-fat “chipotle mayo” (made by mixing 1Tbsp canned chipotles with ½ cup non-fat Greek yogurt).  

 

Wednesday
Oct032012

Basil Vinaigrette (as seen in webisode 16)

Recipe adapted from "rebar modernfoodcookbook"

Recipe makes 1 1/4 cups of salad dressing

Ingredients:

2 garlic cloves, minced
1 1/2 Tbsp Dijon mustard
2 Tbsp honey
1/4 cup raspberry vinegar
1 Tbsp white balsamic vinegar
1 1/2 oz fresh basil leaves
Salt & pepper to taste
1 cup olive oil 

Directions:

1. Combine all of the ingredients, except for the oil, in a food processor/blender/magic bullet and blend.  Slowly add oilve oil in a slow thin stream (as able) until thick and creamy.  
2. Serve immediately, refrigerate for up to 3 days, or freeze for later use.

Wednesday
May162012

Simple Muesli (as seen in Webisode 15)

Recipe adapted from Super Natural Every Day (see "Books" tab).

Recipe makes 6-8 servings.

Ingredients: 

3 cups rolled oats
1/2 cup chopped almonds, raw or roasted 
1/4 cup raisins
1/4 cup wheat germ
1/4 tsp sea salt

To serve (per 1/2 cup serving of museli): 

1/2 cup plain yogurt
1/4 cup water
1 tsp maple syrup or 1 heaping spoon of flavored yogurt (optional)
1-2 Tbsp raisins (for garnish) 

Directions:

1. If you want to use roasted almonds, preheat oven to 3500F, place raw almonds on a baking tray, and roast in the oven for 10min. 
2. In a large bowl, toss together oats, almonds, raisins, wheat germ, ansd salt.  Store in an air-tight container.
3. For each serving, mix 1/2 cup of muesli with 1/2 cup plain yogurt and 1/4 cup water.  Drizzle with maple syrup or add a heaping spoon of flavored yogurt.  
4. Let sit in the refrigerator for at least an hour or overnight.  
5. Garnish with a small handful of raisins and serve. 

Tuesday
Apr102012

Rainbow Grain Salad (as seen in Webisode 14)

Recipe makes 10 servings

Salad Ingredients:

1 cup Kamut kernels                                   

1 cup Spelt kernels                                   

1 large can chickpeas, drained (540mL)

1 can corn, drained (341mL)                     

1 cup diced red bell pepper

1 cup diced orange bell pepper                       

1 cup currants                                   

¼ cup scallions, sliced    

¼ cup cilantro, chopped                

Vinaigrette Ingredients: 

¼ cup rice vinegar                                   

2 tsp honey                                   

½ tsp Dijon mustard                                   

½ tsp salt                                               

½ cup Olive oil                                   

1 shallot, finely chopped            

1 Tbsp fresh ginger, minced                       

Black pepper, to taste

Directions:

 1.  In a medium saucepan, bring 1 L water to a boil.  Add kamut and spelt kernels and return water to boiling. Reduce heat to low, cover and simmer for about 45 minutes or until kernels are tender.

2.  Let kernels drain in sieve, then cool to room temperature.

3.  Combine cooked kamut and spelt kernels with remaining salad ingredients.

4.  Whisk together vinegar, honey, mustard, salt and pepper.  Gradually whisk in oil. Whisk in remaining ingredients.

5.  Drizzle vinaigrette over salad. Toss to coat.

6.  Taste and adjust seasonings.  Cover tightly and refrigerate overnight or until chilled.

 

Possible alterations: Try adding other vegetables of your choice: chopped cucumbers, celery or roasted squash; sprinkle with toasted pumkin seeds or walnuts; add white or black beans; use wheat berries or quinoa instead of kamut and spelt; add in chopped apples, dried chopped apricots, or toasted coconut.

Wednesday
Mar072012

Multigrain Pancakes (as seen in Webisode 13)

Recipe makes 12 x 4“ pancakes 

Whisk together in a large bowl:

½ cup all-purpose flour

1 tsp baking powder

½ tsp salt 

Beat in a separate bowl:

2 eggs 

Stir in with eggs:

1 ½ cups cooked oatmeal

3/4 cup buttermilk or yogurt

¼ cup wheat germ

¼ cup flax seed, ground

1 Tbsp melted butter

Berry compote:

1/2 - 1 cup blueberries (fresh or frozen)

1/2 - 1 cup strawberries (fresh or frozen) 

1 tsp sugar (optional)

1/2 tsp cinnamon (optional)

1/4 tsp ground cloves (optional)

 

Directions:

Quickly stir the wet mixture into the dry ingredients.  The batter should appear lumpy. Use ¼ cup batter for each pancake.  Cook over medium-high heat.  Lightly stir the batter periodically to prevent settling.

To make berry compote, heat berries over medium-low heat and cook down until the berries have broken down and looks like thick soup.  Stir in sugar, cinnamon, cloves (optional).

Top pancakes with berry compote and a dollop of plain yogurt... or try goat cheese, letting it melt under the warm berry compote.  Mmmm.