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Protein-Packed Spicy Black Bean Burger Recipe

03/16/2016 R.C. Liley Leave a comment

These spicy black bean burgers were created by accident. I intended to make them more of a cake (think crab cakes without the crab), but ended up with more of a flat, burger-like patty.

Do you ever do that; set out to make one thing, and wind up with something else? I guess that’s how a lot of great things have come into existence…..the slinky, microwave, Post-it notes, and even chocolate chip cookies, to name a few.

I mixed everything together, thought it was too runny, so I added more dry ingredients. Then a little more dry ingredients. You know, just to be safe.

Apparently, the addition of dry ingredients was just a little too much. Instead of a moist and tender bean cake, I wound up with a slightly crispy and tasty black bean burger.

Meh, I’m still eating them like a cake and leaving out the bun! These would’ve great formed into rectangles for a fun kid-friendly finger food you could use with cottage cheese, Greek yogurt, or just mustard as delicious dips.

Remember when I mentioned these on my last Meatless Monday post? Well, here’s the recipe as promised. This recipe is one delectable mistake that I’ll be making again; on purpose this time. Try it for yourself and let me know how you like it or what you did different.

Spicy Black Bean Burgers

black bean burger, cake, recipe, healthy, vegetarian, cooking — Roasted Grape Tomatoes and Shittake Mushrooms take the…errr…um…cake?

by RC Liley

Prep Time: 30 min

Cook Time: 50 min

Ingredients (Serves 4 – 6)

1 cup dried black beans, soaked overnight or 2 (15oz) cans of black beans, rinsed and drained
6oz of your favorite salsa; the amount varies, just eyeball it and add more towards the end if needed
1 medium onion, chopped
2 bell peppers (any color); chopped
4 cloves garlic; crushed and minced
4 tablespoons spicy brown mustard
2 whole eggs or 3 egg whites; you can use 1/4 cup ground flaxseed or chia seeds to make this vegan
3/4 cup coconut flour
3/4 cup unflavored protein powder; can use more coconut flour as a substitute
1/4 cup rolled oats
2 teaspoons cumin
Ground black pepper to taste; no need for salt as there should be enough in the salsa and mustard
1/2 teaspoon cayenne
3 tablespoons dried cilantro

Instructions

Pre-heat oven to 375 degrees.
Heat a saucepan over medium-high heat, sweat onion, bell peppers, and garlic; add beans, cilantro, and spices and cover to let simmer for 20 – 30 minutes.
Remove beans from heat and transfer to large bowl to let cool; you don’t want to cook the eggs!
Using a large fork or potato masher, mash most of the beans leaving a few ones intact for texture.
Add remaining wet ingredients to bowl and mix well. Sift dry ingredients in small bowl and slowly mix into wet.
With a large spoon, scoop the mix onto a parchment lined baking sheet, form into patties or whatever shape you want, and bake in the pre-heated oven for 30 minutes, and then flip over and cook another 10 minutes.
Remove from oven (should have a crispy brown crust) and let cool on pan for 5 to 10 minutes.
Top each cake with salsa, plain yogurt, cottage cheese, or mustard and any of your favorite toppings. Serve with a big side of steamed veggies.

Food, Going Healthy

Gluten-Free No-Bake Quinoa Almond Protein Cookies

03/14/2016 R.C. Liley 5 Comments

For the record, we don’t follow a gluten-free diet in our house, but I know it’s a concern for many. That said, most gluten containing foods you find on the store-shelf typically are not the healthiest choices. So, by default, following a healthier diet usually means not having a lot of gluten, which is the case for us.

We love oats (especially with NuttZo) which are technically gluten-free, but unless they’re certified gluten-free, they could have traces of gluten due to sharing the same processing facilities with other grains. But that’s another post, I’ll spare you…..today.

Although I’m all about living a healthy lifestyle and avoiding most processed foods, I still have a sweet tooth and feed it frequently. But, I don’t succumb to relying on packaged food to feed my sweet tooth (or anything really), I know I’ll appreciate it much better by making it myself.

Michael Pollan’s quote in his book, Food Rules, pretty much sums up my feelings; “Eat All the Junk Food You Want as Long as You Cook It Yourself.” If more of us followed this simple mindset, I’m positive we’d have less health issues today. It’s something I want to instill in Avery as she grows. I’m sure after all of that time she’s spent with me in the kitchen, she’s already picked up on plenty of dad’s healthy habits.

Practicing how to taste test on the spoon.

She’s since moved on from practicing to just actually eating for her taste tests. You know, that’s like another lady I know who lives in our house.

Yep, it's good. More please? — Yep, it’s good. More please?

Lately, a healthy treat that definitely has her asking for more are these quinoa cookies.

gluten-free no-bake quinoa almond protein cookies

Quinoa has become pretty mainstream, and everywhere you look, you’ll find articles raving about it’s numerous benefits. It’s a staple in our home, and I love the versatility it offers to be made into a savory meal or sweet treat. There are not many plant foods that are a complete protein and so versatile; not to mention easy to prepare.

Since I’m always using it to make a meatless meal with black beans and salsa, I decided to change things up and use quinoa for a delicious protein packed treat.

The best part is how adaptable this recipe is to what you have on hand. Don’t have almonds? Use cashews, pistachios, or peanuts. No dried apricots? Dried raisins, dates, or figs would be just as tasty!

No-Bake Quinoa Almond Protein Cookies/Balls/Bars

Ingredients

1/2 cup dry quinoa – cooked
2 scoops (1/4 cup) protein powder – I used vanilla protein powder sweetened with stevia
10 dried apricots
1 to 1.5 ounces dry roasted almonds – I only used a handful, but more could be used
1/8th tsp salt
Sweetener to taste – I used 1 packet stevia and 6 drops liquid vanilla stevia

Directions

Process until well combined and roll into balls or press into small brownie pan to make into bars. I pressed the balls with a fork to make cookies, but they taste the same (freakin’ awesome) either way. These will firm up once left in the fridge.

Give these a try and please let me know how you liked them. Or how you didn’t like them, but I’m positive that won’t be case.

Food, Going Healthy

Quinoa Salad Recipe: Curry in a Hurry

02/29/2016 R.C. Liley Leave a comment

Quinoa is pretty awesome stuff. Being a staple seed in our home, I’m always looking for new and tasty ways to prepare the tiny spheres of complete protein. Since I just bought some curry powder, I figured I’d put our staple seed (quinoa is technically a seed, not a grain) to the test.

The result was healthy mix of colorful protein and veggies that’s delicious hot or cold. Fluffy quinoa, a little bite from the curry, a big bite from the cayenne, and so many flavors all work magic in this simple dish.

Quinoa Curry Salad Recipe

Our daughter loves quinoa, and since I usually cook it when G-Ma comes over, we’ve coined the term “Quinoa for G-Ma” which she repeats all day long.

Make this Curried Quinoa Salad and double the ingredients to have throughout the week for work or as a quick fridge to plate dinner.

Ingredients (serves 4):

•1 cup dry quinoa; rinsed
•3 – 4 cloves garlic, minced
•1 onion; chopped
•12oz package of frozen green beans
•10 – 12oz package of frozen chopped broccoli
1 (15 oz) can of beans; I used black-eyed peas, but you really can’t go wrong with any bean
•1 cup chicken stock
•2 tablespoons spicy brown mustard
•1 tablespoon each of curry powder, cumin, basil, cilantro
•1/2 teaspoon cayenne
•sea salt and pepper to taste

To prepare:
1. Heat non-stick sauce pan.
2. Add garlic and onion. Cook for three minutes or until soft. Add spices and let toast for 20 seconds.
3. Add vegetables, quinoa, stock and salt and pepper (if desired).
4. Cook for 20 minutes or until quinoa is fully cooked (it will be translucent).
5. Transfer to large bowl or portion out into storage containers for each person. Place in fridge to chill.
3. Whenever you’re ready, take out of fridge and enjoy; no heat required!

Quinoa Curry Salad Recipe_2

Feel free to adapt the recipe to whatever veggies, herbs, and spices you have on hand. Just a bag of frozen spinach is easy and adds tons of nutrition to make a healthy meal even healthier……and tasty too!

Quinoa Curry Salad Recipe_3
Going Mom isn’t a fan, so I added sliced beets to my dish afterward. They add beautiful color, nutrition, and taste (to me)!
I love the versatility of quinoa and have cooked it as a savory dish many times as well as in coconut milk with a little vanilla stevia and of course NuttZo for a wonderfully energizing breakfast.