Black Bean Burgers

2 (15-ounce) cans low sodium black beans, rinsed and drained or dried black beans, hydrated

2 tablespoons vegetable oil, divided

1 medium onion, finely chopped (about 1 cup)

1 large poblano pepper, finely chopped (about 1 cup)

2 medium cloves garlic, minced 1 chipotle chili in adobo sauce,finely chopped, plus 1 teaspoon sauce

1/2 cup roasted cashews

1/2 cup finely crumbled low-fat feta

2 tablespoons light mayonnaise

3 tablespoons eggwhite

1/4 cup panko bread crumbs

Kosher salt and freshly ground black pepper

Cheese as desired, such as pepper jack, cheddar, muenster, or Swiss (optional)

6 to 8 sandwich thins, toasted

Condiments as desired, such as Chipotle Mayonnaise, ketchup, mustard, or mayonnaise (optional)

Toppings as desired, such as shredded lettuce, sliced onions, and pickles (optional)

Adjust oven rack to center position and preheat oven to 350°F. Spread black beans in a single layer on a foil-lined rimmed baking sheet. Place in oven and roast until beans are mostly split open and outer skins are beginning to get crunchy, about 20 minutes. Remove from oven and allow to cool slightly. While beans roast, heat 2 tablespoons oil in a medium skillet over medium-high heat until shimmering. Add onion and poblano and cook, stirring frequently, until softened, about 5 minutes. Add garlic and cook, stirring constantly, until fragrant, about 2 minutes. Add chipotle chili and sauce and cook, stirring, until fragrant, about 30 seconds. Transfer mixture to a large bowl.

Place cashews in the bowl of a food processor and pulse until chopped into pieces no larger than 1/3-inch, about 12 short pulses. Add to bowl with onions and peppers.

When beans are slightly cooled, transfer to food processor. Add cheese. Pulse until beans are roughly chopped (the largest pieces should be about 1/3 of a full bean in size). Transfer to bowl with onion/pepper mixture. Add mayonnaise, egg, and bread crumbs and season with salt and pepper. Fold together gently but thoroughly with hands. Patty mixture can be stored in an airtight container in the refrigerator for up to three days at this stage.

To cook on the grill: Light 2/3 chimney full of charcoal. When all the charcoal is lit and covered with gray ash, pour out and arrange the coals on one side of the charcoal grate. Set cooking grate in place, cover grill and allow to preheat for 5 minutes. Alternatively, set half the burners on a gas grill to the medium-high setting, cover, and preheat for 10 minutes. Clean and oil the grilling grate. Form bean mixture into 6 to 8 patties as wide as your burger buns and brush top sides with oil. Place on hot side of grill oiled-side down and cook without moving until first side is well browned, 3 to 5 minutes. Brush tops of burgers with oil. Carefully flip and continue cooking until second side is browned, 3 to 5 minutes longer, topping with cheese if desired.

To cook indoors: Form bean mixture into 6 to 8 patties as wide as your burger buns. Heat 1 tablespoon oil in a large non-stick or cast iron skillet over medium heat until shimmering. Add 4 patties and cook, swirling pan occasionally, until well browned and crisp on <rst side, about 5 minutes. Carefully flip and cook until second side is browned, about 5 minutes longer, adding cheese if desired. If cooking more than 4 burgers, cook in batches, keeping cooked burgers on a rack set in a rimmed baking sheet in a 200°F oven while second batch cooks.

Why It Works

• Partially dehydrating canned black beans in the oven solves the problem of mushy texture that plagues most black bean burgers.

• Crumbled feta cheese adds moisture and seasoning right into each patty.

• Sautéed onions, poblano peppers, and garlic with just a touch of smoky chipotle pepper add depth to the patties without dominating.

• Hearty chopped cashews add textural variation, while Japanese panko-style bread crumbs help bind the patties without turning them mushy.

Check out this web site for other great recipes!

Lentil Burgers

3/4  c Trader Joe's steamed lentils OR  canned low sodium lentils

2 teaspoons extra-virgin olive oil

1/2 large yellow onion, finely chopped

Juice of 1/2 lemon

2 large cloves garlic, minced

Freshly ground black pepper

1/2 teaspoon ground cumin (optional)

8 ounces fresh baby spinach

1/2 cup walnuts, toasted and finely chopped

1/2 cup whole-wheat panko breadcrumbs

1/2 cup low sodium, drained black beans (mashed with fork) OR chick peas                                    

1/2 sweet potato, cooked   (optional)                                                                                               

6 sandwich thins

Heat the oil in a large nonstick skillet over medium heat. Add the chopped onion, lemon juice and 1/4 teaspoon salt and cook, stirring, until softened, about 6 minutes. Add the spinach, garlic, 1 1/2 teaspoons black pepper and cumin and stir until the spinach is wilted, about 3 minutes.

Add the spinach mixture, breadcrumbs, black beans, walnuts, and sweet potato to the lentils and mix thoroughly. Form the mixture into six 4-inch patties. Cover and refrigerate for at least 1 hour or overnight.

Preheat the grill on medium-high. Spray with cooking spray on each side of patty. Grill until nice grill marks form, about 3 minutes per side, or bake at 350F for 30 minutes. Place the patties between sandwich thins with sliced onion, tomato and other toppings, as desired, and serve.

Check out Food Network for this and other great recipes you can easily modify!

Makes 6 servings

1 tsp canola oil
1 sweet yellow onion, chopped
2 cloves garlic, minced
1 red pepper, chopped
1 carrot, chopped
2 medium sweet potatoes, peeled and chopped
1 c frozen corn
1 14 1/2 oz can no-salt added whole tomatoes
1 14 1/2 oz fat free, reduced sodium chicken broth
2 cups water (or use the remainder of the chicken/vegetable broth in place of water)
1/2 tsp pepper
1/4 tsp salt
1/4 tsp cayenne
1 15 oz can low sodium black beans, rinsed and drained
1 15 oz can no added salt (if available) small white beans (navy) or dried and hydrated

Heat oil; add yellow onion, garlic, red pepper, and carrots until tender. Add sweet potatoes and the remaining ingredients. Heat to a boil, simmer until sweet potatoes are tender.

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Mussel Chowder

3/4 lb mussels, fresh and steamed until open or frozen

1 large leek (white and pale green parts only), finely chopped

1 large carrot, finely chopped

1 large orange bell pepper, finely chopped

1 large shallot, finely chopped

1/2 tsp pink sea salt

1/4 tsp black pepper

3 T olive oil

1 large garlic clove, minced

1/2 c dry white wine

1/4 c half ‘n half

1/4 c unsweetened almond milk

2 c low sodium vegetable broth

If using fresh, remove mussels from shells and rinse; if frozen, rinse. Saute’ all vegetables in olive oil over moderate heat for 7-10 minutes or until translucent. Add salt, pepper, white wine and reduce. Add vegetable broth & simmer for 10 minutes. Stir in mussels, half ‘n half and almond milk and gently simmer until heated through. Serves 4.

#finally!

6 oz unsweetened almond milk (any plant-based milk)

1 scoop unsweetened plant or whey protein powder

1/4 tsp cinnamon

1 tsp chia seeds

2 T chopped walnuts

1 tsp almond butter

2 T oat bran

Add 6 oz of plant-based milk to protein powder; shake vigorously. Add cinnamon, chia seeds, walnuts, almond butter and oat bran. Shake gently and store overnight in refrigerator. Heat in microwave for 1 minute on reduced power; stir. Heat an additional 30 seconds or until desired temperature. Enjoy!

INGREDIENTS: ALMOND BREEZE UNSWEETENED VANILLA ALMOND MILK, WHEY PROTEIN ISOLATE, OAT BRAN, WALNUTS, FRESH GROUND ALMOND BUTTER, CHIA SEEDS, CINNAMON

1 garlic clove, finely chopped

2 tablespoons stone ground mustard

1/4 cup pear-infused vinegar (fig or pomegranate are equally great!)

2 tablespoons fresh lemon juice

2 tablespoons honey

1/4 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/4 c shaved parmesan cheese

1/2 cup extra virgin olive oil

Combine all the ingredients in a blender or a food processor and purée until smooth.

*Modified from Down Home with the Neelys by Patrick and Gina Neely Copyright (c) 2009; Knopf.

Photograph by A Anastasia

Sweet Potato & spinach quiche

1 Whole Foods Whole Wheat Pie Crust (frozen food section)

1 medium Vidalia onion

1 T Olive Oil

1 tsp Sugar in the Raw®

4 cups loosely packed baby spinach

1 cup cubed sweet potato or butternut squash

1 T Olive Oil

4 large eggs

1/2 cup low fat sour cream

3/4 c fat free half and half

1/2 cup crumbled goat cheese 

Fresh ground pepper to taste

*There are two temperature settings noted for this recipe.

Preheat oven to 425 degrees F*.  Precook frozen pie shell (bottom pricked with fork) for 10 minutes; remove from oven. Roast cubed squash/sweet potato that has been coated with olive oil in oven for 35 minutes or until knife easily pierces vegetable; set aside. Saute' onion in olive oil until translucent; add sugar and continue to cook on low about 10 additional minutes until onions are carmelized.  Add baby spinach and toss until wilted; set aside.  Whisk together eggs, sour cream, half and half, and crumbled goat cheese; set aside.  

Place roasted sweet potato/squash into prepared pie shell, add spinach, and top with egg mixture. Place quiche on baking sheet and bake on middle shelf in preheated 375 F oven for 40 minutes.  If using a convection oven, decrease temperature to 350F and reduce cook time. The top will be golden brown and the center of the quiche set.  Remove from oven and allow to stand on wire rack for 10 minutes.

Thanks to my friend with a propensity for crocheting beautifully warm and soft blankets & mittens for nudging me to get this recipe up!