Category — Recipes

Basic Bean Burgers

• 2 cans of low-salt beans (we favor black & kidney beans)
• 1 C rolled oats (or oat groats soaked overnight)
• 2 T Bragg’s Liquid Aminos
• 1/2 C sunflower seeds
• 1 C peas (or other green veggie)
• 2 T Nutritional Yeast Flakes
• spices to taste (we enjoy garlic, onion, and oregano)

1. Thaw the frozen peas by rinsing or soaking in water.
2. Put beans, sunflower seeds and peas in food processor. Process until a paste is made.
3. Scoop onto lightly oiled baking dish and form patties.
4. Bake at 350 for 30 minutes (flip after 15 minutes).

This recipe is simple, delicious and very adaptable. The only unusual ingredients are the Bragg’s Liquid Aminos and the nutritional yeast flakes. These can usually be found at the local health food store.

Our family typically serves them on small whole-wheat pitas, which are only 80 calories each. We top the burger with lettuce, tomato, sweet onion and a touch of condiments. They’re also good served on a plate and smothered in sauteed mushrooms and onions.

We enjoy experimenting with different variations of ingredients… you can too. Instead of peas, you can try substituting other green vegetables such as spinach or broccoli. Try substituting white or sweet potato for the oats. Spice it up by using red beans and a variety of Mexican spices to make a “South of the Border” burger. You can also vary the flavor by adding a small amount of nuts (we enjoy walnuts, pecans or almonds), which can be quite delicious… but it increases the fat content.

Be creative, and enjoy!

Breakfast Meuslix

• 2 C dry rolled oats
• 1/4 C raw, no-salt nuts (we prefer almonds and walnuts)
• 2 T sunflower seeds
• 1 T ground flax seed
• 1/2 C dried fruit (we enjoy raisins, cranberries, and apricots)

1. Mix all ingredients in a large bowl (we get our kids involved by mixing up a large batch; larger amounts can be mixed using the ratios listed in the recipe and then kept in the freezer for future use).
2. Cinnamon or other spices can be added to taste.
3. When served, add a generous amount of fresh fruit (we really enjoy bananas and blueberries).
4. I recommend using nut milk(s), soy milk or rice milk instead of cow milk. If you prefer a softer feel, use more liquid and let the mueslix soak for 10-15 minutes.

This is a delicious, healthier (whole-food) and less expensive choice as compared to traditional boxed cereals. The nuts are the most expensive ingredient, but you are only using a small amount. The bulk of the mueslix are the oats and the fresh fruit. At this time organic oats can be purchased for only around $0.79 per pound. Compare this to boxed cereals, which cost around $4.00 per pound and up.

You can experiment with a variety of nuts and seeds. Pumpkin seeds and pecans add a rich flavor. Try using different kinds of dried fruits and fresh fruits for a new twist.

Be creative and enjoy!