Bean Burger Sliders (Vegan)

img_6205.jpgIngredients:
  • 1 can low sodium black beans, drained
  • 1 can low sodium garbanzo beans, drained
  • 1 2 oz can green hatch chiles
  • 1 tsp each: garlic powder, cumin, chili powder
  • 1/2 tsp each: paprika, black pepper
  • 1 cup oat bran
  • 1/4 cup garbanzo bean flour
  • 1 egg or 1 flax egg (1 tbsp ground flax mixed with 2.5 tbsp water)
  • 2 large sweet potatoes, 2-3 inches in diameter
  • 1/2 tbsp avocado oil
Directions:
  • Make flax egg in small ramekin or dish. Let sit.
  • Add garbanzo beans and oat bran to food processor or super blender.
  • Pulse about 30 seconds or until texture is like a gritty flour.
  • Next add egg of your choice, spices and green chiles and pulse until well incorporated.
  • Finally add the black beans and pulse until desired texture is reached. I prefer to have some of the black beans stand out but you can pulse them completely if you’d like.
  • Pour ingredients into a bowl and fold in the garbanzo flour to bind until well incorporated.
  • Slice sweet potatoes and/or potatoes into 1/3-1/2 inch slices and toss in oil.
  • Heat grill to 450.
  • Scoop 1/3 cup of burger mixture onto a cookie sheet covered in parchment paper. Be sure this is a sheet you don’t mind putting over flames on the grill!
  • Place baking sheet directly on grill grates and the sweet potato rounds directly on grill grates.
  • Cook burgers for about 6 minutes then flip and cook an additional 5 with the grill covered. *
  • Cook sweet potato rounds 4-5 minutes then flip and cook an additional 3-4 with grill covered.*
  • Build your burger

To make burgers in oven:

  • Heat to 350 degrees
  • Bake for 10 minutes then remove and flip over
  • Place back in oven for 5 minutes
  • Remove from heat and serve, refrigerate or freeze

*Depending on your grill size and other factors, it make take more or less time so keep an eye on the sweet potatoes especially!

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SKINNY CHICKEN TIKKA MASALA

Ingredients:

  • 2 tsp olive oil or you could use butter
  • 1 small onion, minced
  • 1 tbsp fresh ginger, grated
  • 3 cloves garlic, crushed
  • 1 1/2 cups crushed tomatoes
  • 4 oz fat free yogurt (I used Chobani)
  • 1/2 cup 1% milk
  • 1 tbsp cumin
  • 1 tbsp garam masala
  • 1 tsp turmeric (optional)
  • 1/2 tbsp chili powder
  • salt to taste
  • 16 oz (2 boneless) chicken breasts, cut into bite sized pieces
  • 4 tbsp fresh cilantro (or to taste)

  
Directions:

  1. Heat oil in a large heavy skillet over medium heat. Add the onions and cook until golden. 
  2. Add the crushed ginger, stir for a few minutes then add the garlic and cook another minute. Add cumin, garam masala, turmeric, chili powder, and salt; mix well until fragrant, about 2 minutes.
  3. Stir in tomatoes, yogurt and milk. Simmer on low heat until sauce thickens, about 10 minutes. 
  4. Add chicken and simmer for 10 – 15 minutes or until cooked through. Add a generous amount of chopped cilantro.

Crockpot Thai Chicken Curry

Crockpot-Thai-Chicken-Curry-Horizontal.jpg
Ingredients
  • 1 (14 oz) can coconut milk
  • 2 tablespoons peanut butter (100% nuts)
  • 2 tablespoons red curry paste
  • 2 tablespoons fish sauce
  • 3 tablespoons lime juice
  • 1 tablespoons maple syrup
  • 4 cloves garlic minced or pressed
  • 1/2 cup chicken stock
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon crushed red pepper flakes
  • 1 1/2 pounds chicken breasts
  • 1 red bell pepper sautéed 
  • 1/2 head of cauliflower
  • coconut oil
Optional 
  • Cilantro for topping
  • peanuts for topping
  • sliced green onions for topping
  • Brown Rice for base
Instructions
  1. Lightly grease crockpot with coconut oil.
  2. Whisk together sauce ingredients: coconut milk, peanut butter, red curry paste, fish sauce, lime juice, syrup, garlic, chicken stock, ground ginger, and crushed red pepper flakes directly in the crockpot.
  3. Place chicken breasts on top.
  4. Spoon sauce over the chicken, so it’s fully submerged.
  5. Cook in crockpot on LOW for 3 hours.
  6. After 3 hours, remove chicken from the crockpot and cut into large, bite sized chunks. Place back into the sauce and stir to coat.
  7. Serve immediately with sauteed bell peppers over rice. Top with chopped cilantro, crushed peanuts, and sliced green onions.

Whole Wheat Carrot (cake) Muffins

My family is not religious but my mom and I loved Easter. It was always a fun excuse to decorate the table and have a large spring themed brunch. This year my mom and I wont be together and for some reason Im feeling the Easter distance more than ever. Elliot and I plan on making some relatively healthy Easter brunchy treats and when I saw these they instantly reminded me of my mom. And holy crap are they delish. Good luck!

  

Ingredients

Wet

  • 1 medium size banana, mashed
  • 2 eggs, large
  • ¼ cup Greek yogurt, plain
  • 2 tablespoons coconut oil, melted (added towards the end)
  • 1 teaspoon vanilla extract
  • ½ cup unsweetened almond milk
  • 1/4 cup maple syrup

Dry

  • 1.5 cups blend of whole wheat or pat flour (I used 1 cup oat flour & 1/2 cup whole wheat flour)
  • (optional) 1 scoop unflavored or vanilla protein powder
  • ½ teaspoon baking powder
  • ½ teaspoon baking soda
  • 2 teaspoons cinnamon
  • ¼ teaspoon nutmeg
  • 1/8 teaspoon cloves 
  • 1/8 teaspoon ginger 
  • ⅛ teaspoon salt
  • 1 cup finely grated carrots, packed*
  • 1/4 cup raisins
  • ½ cup chopped walnuts (or almonds)

 Instructions

  1. Preheat oven to 350º and grease or line a muffin tin with muffin liners. Set aside.
  2. Start with the wet ingredients. In a medium/large size mixing bowl, mash a medium sized banana until there are minimal to no lumps, then add the rest of the wet ingredients to the bowl (except for the coconut oil). Mix well.
  3. In a separate bowl mix dry ingredients together.
  4. Add dry ingredients to the wet ingredients and mix. Once combined, add the coconut oil to the batter until fully mixed in.
  5. Fill muffin liners about ¾ of the way full. Repeat until batter is gone.
  6. Place in the oven for 16-18 minutes.
  7. Remove and let cool.
  8. Optional but highly recommended- spoon a dollop of the Greek yogurt sprinkled with cinnamon 

Enjoy!

Notes

*If your carrots are extremely moist, ring out some of the moisture with a paper towel before adding to the batter.

*If making the day before store them in a large bowl wrapped in a tea towel the. Covered with a tea towel. They can also be frozen. 
  

Zucchini Jalapeno Fritters w/ Cilantro Lime Sour Cream

INGREDIENTS

Fritters

  • 3 1/2 to 4 pounds zucchini, spiralized or shreddedWhole-Grain-Zucchini-Jalapeno-Fritters.jpg
  • 2 bunches scallions, white and light green part only, finely chopped
  • 2 tsp salt
  • freshly ground black pepper, to taste
  • 2 jalapeno peppers, seeded if desired, finely chopped
  • 4 cloves garlic, minced
  • 3 large eggs, beaten
  • 1 cup whole wheat flour/ oat flour
  • Canola or vegetable oil, or peanut oil for frying (at least 1/2 cup)

Sauce

  • 1 large lime, juiced
  • 1 cup light sour cream
  • 1 cup coarsely chopped cilantro

 

INSTRUCTIONS

  1. Place spiralized or shredded zucchini and scallion in a colander. Toss with salt and let drain for 30 minutes to 1 hour.
  2. Squeeze excess moisture from the zucchini with your hands and transfer to a bowl. Season with black pepper as desired.
  3. Add jalapeno, garlic, eggs and flour and mix well.
  4. Heat oil in a large nonstick skillet over medium-high heat. When the oil is shimmering, place scant 1/3-cup measures of the zucchini mixture into the hot oil. Press the mixture down to form an even, flat cake.
  5. Fry 3-4 minutes on the first side, flip and fry 2-3 minutes on the other side. (Reduce heat to medium if fritters are browning too quickly.) Drain on a wire rack.
  6. Repeat until all the zucchini mixture is cooked.

CILANTRO LIME SOUR CREAM

  1. Combine all ingredients in a deep bowl or beaker. Using an immersion blender, process until smooth.

Serve with fritters.

FREEZER-FRIENDLY! Make as directed and freeze on a baking sheet. Then, place in a zipper-top freezer bag and remove fritters as needed. No need to thaw. Just place in the oven at 375 degrees for 18-20 minutes to heat through.

PESTO CAULIFLOWER RICE WITH SHRIMP

We have frozen cauliflower rice in the freezer so no excuses.

IMG_6693.jpg

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 1 cup grape or cherry tomatoes, halved
  • 1/2 lb peeled and deveined medium shrimp
  • 12 oz cauliflower rice
  • 1/4 cup plus 2 Tablespoons Paleo Pesto

Instructions

  1. Heat a large fry pan over medium heat. Once hot add olive oil and then shrimp.
  2. Cook undisturbed about 2 minutes untill starting to turn pink. Flip, and cook another 2 minutes. Test for doneness. Remove from pan and set aside.
  3. Add tomatoes and continue cooking for 1 minute.
  4. Add cauliflower rice. Cook until heated through, about 4 to 5 min, stirring occasionally.
  5. Return shrimp to pan and add pesto and use a spatula or wooden spoon to fold in. While mixing in pesto, use back of spatula or wooden spoon to gently crush tomatoes.
  6. Divide and serve with 1 T pesto on top of each dish and Enjoy!

Coconut Cashew Dream Bars

[Makes 16 bars]

vert-1-1170x1755.jpgFor the base:
1 cup raw walnuts
1/2 cup raw Brazil nuts
1 cup finely shredded coconut
1/4 cup coconut nectar
1 Tablespoon coconut oil
1/8 teaspoon pink salt

For the filling:
3 cups raw cashews, soaked in the refrigerator overnight
3 Tablespoons coconut oil
1 can full-fat coconut mylk, use all of the liquid and 1/2 of the cream
2 Tablespoons coconut butter
1 teaspoon vanilla bean powder
1 teaspoon sunflower or soy lecithin (optional)
1/2 cup freeze dried strawberries, crushed
1/2 teaspoon blue algae powder (makes blue filling) or 1 teaspoon Matcha powder (makes green filling)

Toppings: Lavender flowers, powdered matcha, sun flower seeds

 

1.) In a high-speed blender or food processor, process the walnuts and Brazil nuts into small pieces. Add all the other ingredients for the base and process into a sticky dough.

2.) Line an 8×8 cake or brownie pan with parchment paper or plastic wrap. Press the mixture into bottom of cake pan evenly to create your base layer. Transfer to freezer to allow to chill while making your filling.

3.) Drain and rinse the soaked cashews. In a high-speed blender, blend the cashews, coconut oil, coconut mylk, coconut butter, vanilla bean powder and lecithin (if using) until very smooth, about 2-3 minutes. [Note: you may have to stop and start your blender and use a rubber spatula to help this process along.]

4.) Divide filling into 3 bowls. Using a rubber spatula, spread the contents of 1 of the bowls on top of your base to create a cream-colored first layer. Transfer back to freezer to allow to chill while making the other layers.

5.) Create the pink layer by blending the contents of 1 of the bowls and about 1/2 of the freeze dried strawberries. Set aside.

6.) Create the blue/ green layer by blending the contents of the last bowl and the blue algae powder/ matcha powder. Set aside.

7.) Once your first layer has set for 1-2 hours, using a rubber spatula spread the pink layer over the set cream layer. Sprinkle then press the rest of the freeze dried strawberries onto the pink layer. Allow to set in the freezer for another 1-2 hours.

8.) Spread the blue layer over the pink layer using a rubber spatula. Top with dried rose petals, cornflowers and finely shredded coconut. Allow to set in the freezer for another 1-2 hours.

9.) Remove from freezer. Using the parchment or plastic wrap, pull up to remove the “cake” from the pan. Using a sharp knife, cut into 2″ x 2″ squares. Bars will keep in the refrigerator for 2-3 days, or in the freezer for a month. If you didn’t use lecithin, I would recommend storing in freezer.