Almond And Quinoa Meatless Balls

These meatless quinoa meatballs are quite a tasty alternative to the original meatball. They are just as filling, hold together well, and taste great.
Ingredients:

• ½ cup dry quinoa, pre-rinsed
• 1 cup water
• 1 cup almond flour
• ¼ cup shredded carrots
• ½ cup diced onion
• 2 cloves garlic, minced
• ½ cup chopped spinach
• ¼ cup freshly grated parmesan
• 1 tablespoon parsley leaves
• 1 tablespoon oregano
• 1/2 teaspoon black pepper
• Sea salt to taste
• ¼ teaspoon cayenne pepper
• 1 egg white
• 3 tablespoons olive oil

Directions:

Add pre-rinsed quinoa and water to a medium pot, cover, bring to a boil. Reduce heat to a simmer and continue cooking 15 minutes or until water is completely absorbed. In the meantime, in a large non-stick skillet add 1 tablespoon olive oil, heat to medium-low and sauté diced onions, spinach and carrots until tender about 3 minutes, add garlic, parsley and oregano and sauté for one more minute.

Remove quinoa from heat and allow to rest 10 minutes. Press down on quinoa with a paper towel to remove any remaining water. In a large bowl combine sautéed onion, garlic, parsley and oregano along with remaining ingredients, except oil. Mix them well. Using your hands, shape into 1 ½ meatballs, place in a large bowl, cover and refrigerate, about 2 hours.

Add remaining 2 tablespoons oil to a large non-stick skillet, heat to medium-low and add quinoa meatballs. Brown meatballs, turn over and brown on the other side. Cook until browned and heated through, about 10-12 minutes. Remove from skillet and drain on a paper towel

Slow-Cooker Peanut-Sweet Potato Stew

(I did this stove top, as my slowcooker was too small;)

6 small sweet potatoes, peeled, cut crosswise into 3/4-inch slices (about 2 lb.)

3 red onions, thinly sliced $

1 14.5-oz. can diced tomatoes $

5 sprigs plus 1/2 cup chopped fresh flat-leaf parsley

1 1/2 teaspoons ground cumin

1/2 teaspoon ground allspice

Salt and pepper

1/2 cup creamy or crunchy peanut butter $

Preparation

1. Stir together potatoes, onions, tomatoes, parsley sprigs, cumin, allspice, salt, pepper and 2 cups water in a slow cooker until thoroughly combined. Cover and cook for 4 to 5 hours on high. Discard parsley sprigs.
2. Just before serving stew, stir in chopped parsley and peanut butter. Serve hot in bowls.

http://www.myrecipes.com/recipe/slow-cooker-peanut-sweet-potato-stew

Seitan Stew with Red Wine, Mushrooms & Root Vegetables

Rich and delicious, this un-beef stew should satisfy anyone's palate and it is definitely worth the time you put into it.

Author: Ordinary Vegan

Recipe type: Main

Serves: 3

Ingredients

• 1½ teaspoons extra-virgin olive oil
• 2 teaspoons vegan butter
• ½ cup flour
• 1 8 ounce package of cubed seitan
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper
• 2 cups of good quality dry red wine
• 3 garlic cloves, minced
• 5 fresh thyme sprigs
• ½ orange, zest removed in 3 (1-inch strips)
• ¼ teaspoon ground cloves
• 2 bay leaves
• 4 cups vegetable broth
• 4-5 small new potatoes, cut into quarters
• 2 carrots, sliced
• 2 cups frozen pearl onions
• 8 ounces white mushrooms, cut in half
• Fresh parsley, chopped, for garnish
• Horseradish Sour cream, for garnish (recipe below)

Instructions

1. Preheat a large Dutch oven over medium-high heat with the oil and butter.
2. While the pan is heating, in a bowl toss the cubed seitan with the flour, seasoned with some salt and pepper. Shake off the excess flour and add the seitan cubes in a single layer to the Dutch oven. Brown the cubes on all sides. Once browned, remove the meat and reserve.
3. Add the wine to the pan and bring up to a simmer. Once the wine is bubbling, add the seitan, thyme, garlic, orange zest, ground cloves, ¼ tsp ground pepper and ¼ tsp salt.
4. Bring the mixture to a boil and then reduce the heat to a simmer and cook uncovered until the liquids start to thicken and reduce, about 10 minutes.
5. Add the veggie stock, potatoes, carrots, onions and mushrooms, along with a pinch of sugar and turn up the heat until bubbling. Lower the heat and simmer, uncovered for about 30 minutes or more, until the vegetables are tender.
6. Remove thyme sprigs and bay leaves, taste and adjust seasonings.
7. To serve, place the stew in a soup bowl, garnish with chopped parsley and add a dollop of horseradish sour cream. Serve with crusty bread to mop up the juices.
8. *I like to stir my horseradish sour cream into the soup. 

Horseradish Sour Cream

 

Print

Prep time

5 mins

Total time

5 mins

 

Author: Ordinary Vegan

Serves: 4

Ingredients

• ¼ cup vegan sour cream
• 1 teaspoon prepared horseradish (use less or more depending on the heat you like)
• salt and pepper

Instructions

1. Combine sour cream, prepared horseradish in a small bowl and mix until combined. Season with salt and pepper to taste.
2. Delicious dolloped on soup with chopped chives. 

http://www.ordinaryvegan.net/veganbeefstew/

Slowcooker Meatloaf

Slow Cooker Size: 5 to 7 quart

Total prep & cook time: 4 hrs

4 - 6 Servings

Nutrition Data, 327g Serving: 426 cal, 57g carb, 13g fat, 598mg sodium, 8g fiber, 26g protein, 14g sugars, low Cholesterol, Saturated fat. Good source Vit. K., Calcium, Manganese. Estimated glycemic load 27

Ingredients:

    2 tsp. olive oil, plus more for drizzling

    1 small yellow onion, minced

    2 garlic cloves, minced

    1 Tblsp. dried thyme

    1 1/2 cups cooked pinto beans or 1 15 oz. can beans, rinsed and drained

    12 oz extra-firm tofu, drained, squeezed, and crumbled

    3/4 cup ketchup

    2 Tblsp. vegan Worcestershire sauce or soy sauce

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    1 Tblsp. Dijon mustard

    1/2 cup ground walnuts

    1/2 cup old-fashioned rolled oats

    1/4 cup dried bread crumbs

    1/2 cup vital wheat gluten

    Gluten Free Option: 1/2 cup chick pea flour or potato flour

    2 Tblsp. tapioca starch

    2 Tblsp. minced fresh flat-leaf parsley

    Salt and freshly ground black pepper

    2 large carrots, peeled and cut into 1/4-inch slices

    2 or 3 Yukon Gold potatoes, peeled and cut into 1/2-inch slices

    2 or 3 shallots, quartered lengthwise

    2 Tblsp. yellow or brown mustard

    1 Tblsp. light brown sugar

    1 Tblsp. cider vinegar

Directions:

    For the best flavor, heat the 2 tsp. or oil in a small skillet over medium-high heat. Add the onion and sauté until softened, about 5 minutes

    Add the garlic and thyme and cook 1 minute longer. Alternatively, combine these ingredients in a microwave-safe bowl, cover, and microwave for 3 minutes. Set aside

    In a food processor, combine the beans, tofu, 1/2 cup of the ketchup, Worcestershire, mustard, and the reserve onion mixture and process to mix well

    In a large bowl, combine the walnuts, oats, bread crumbs, vital wheat gluten, tapioca starch, and parsley. Season with 1 tsp. salt and 1/4 tsp. pepper

    Add the bean mixture and stir well to mix thoroughly

    Turn out the mixture onto a wok surface and shape into a round or oval to fit inside your slow cooker, pressing to make sure the loaf holds together

    Generously oil the insert of the slow cooker or spray it with nonstick cooking spray

    Arrange the carrot slices evenly in the bottom of the cooker. Season with a little salt and pepper, then arrange the potato slices on top of the carrots. Drizzle with a little olive oil

    Set the reserved loaf on top of the potatoes and surround with the shallots

    In a small bowl, combine the remaining 1/4 cup ketchup with the mustard, brown sugar, and vinegar and mix well. Spread the mixture on top of the loaf. Cover and cook on Low for 4 hours

    Remove the lid, turn of the cooker, and allow the loaf to rest for 10 minutes. Transfer the loaf carefully with a large spatula to a large serving platter and surround it with the carrots, potatoes, and shallots. Slice the loaf carefully with a serrated knife.

Cheesy Broccoli Rice Casserole

(recipe from: "100 Days of Real Food" cookbook):


1 cup of cooked brown rice
3/4 pound broccoli, roughly chopped (4 or 5 cups) and steamed for about 5 minutes (I threw carrots in as well)
2 tbsp butter
1/4 cup diced onion
1/4 cup diced onion
 2 tbsp whole-wheat flour
1-1/2 cups milk
1-1/2 cups grated sharp cheddar cheese
3/4 tsp salt
1/2 tsp yellow mustard
ground black pepper to taste
1/2 cup whole wheat bread crumbs

1.  preheat the oven to 400 degrees
2.  combine the cooked rice and broccoli in a large mixing bowl and set aside
3.  melt the butter in a medium saute' pan over medium heat.  Add the onion and cook, stirring, until softened, about 2 minutes.  Sprinkle in the flour and cook for 1 or 2 minutes, until the flour begins to brown but doesn't burn, whisking almost continuously.
4.  Whisk in the milk, watching for lumps.  Sprinkle in the cheese, salt, mustard, and pepper and stir until well combined.  Bring to a simmer and cook, stirring, until the mixture is the consistency of very thick gravy, less than 5 minutes.
5.  Pour the cheese sauce over the broccoli and rice.  Mix thoroughly and spread evenly in an 8x8 inch baking dish.
6.  Sprinkle the casserole with the breadcrumbs and then drizzle (or spray) enough olive oil over the top to coat the breadcrumbs.
7.  Bake for 12-14 minutes, or until the breadcrumbs are nicely browned.  Serve Warm.

World's Most Versatile Veggie Burger Recipe

(recipe written by Matt Frazier)


The Veggie Burger Formula (you choose your ingredients from each category):

1 pound can of beans, drained and rinced, or 1.5 cups of cooked beans (suggestion: choose your favorite beans such as black, pinto, kidney, etc)
1/2 cup chopped onion
1 clove of garlic, minced
2 cups of diced veggies (suggestions: carrots, celery, mushrooms, chopped spinach, chopped kale, corn, chopped artichokes, zucchini, squash, sweet potato)
2 tsp plus 2 tbsp oil for frying (suggestions: olive, coconut, grapeseed)
3 Tbsp liquid flavor (mix and match suggestions: mustard, ketchup, soy sauce, teriyaki sauce, vegan worcestershire, buffalo sauce, balsamic vinegar, salsa, pasta sauce, marsala, water)
4 tsp spice(s) of choice: (suggestions: smoked paprika, cumin, chili powder, Italian seasoning, poultry seasoning, steak seasoning, black pepper, taco seasoning, cayenne pepper, vennel, oregano, curry powder)
1/2 tsp sea salt (omit if there's salt in your seasoning blend choice)
1 cup dry base ingredient (suggestions: buckwheat, unsweetened protein powder, bread crumbs, cornmeal, oatmeal)
1/2 cup texture ingredient (suggestions: chopped walnuts, olives, avocado, sundried tomatoes, leftover cooked rice/quinoa/bulgur, parsley, parsley, basil)

Heat 2 tsp oil in a pan over medium heat.  fry the onion, veggies and garlic until softened (**I omited this step and put the raw ingredients right in the bean mixture)

Transfer to a food processor and pulse with beans, liquid flavor, spice, salt until combined but still chunky.  Pulse in the dry base and texture ingredient.  (**I also didn't bother with this step....I hand mashed the beans and mixed everything in with a spoon...I did find that I needed to add one egg or everything to bind better to form the patties)

Form into golf ball size balls and flatten into patties.

Heat 2 Tbsp oil over med-high heat.  Fry 2-3 minutes per side or until browned and heated through.  Makes 18 small patties (**I made about 8 larger patties).

top with your favorite toppings of choice when serving: lettuce, tomato, cheese, ketchup, mustard, mayo, horse radish sauce, honey mustard, bbq sauce, etc

black bean patties (burgers)

mash one can of black beans
finely dice bell peppers and onions
combine in a mixing bowl:
above ingredients
one egg
garlic to taste
seasonings of choice
1/2 cup of bread crumbs

stir well
shape into patties

bake, pan fry, or grill until finished

choose any toppings desired

Mediterranean Potato Salad

 

Ingredients

For the salad:
• 3 pounds fingerling potatoes, halved lengthwise (quartered if large)
• 1 teaspoon salt, divided
• 3/4 cup chopped red onion
• 5 ounces slender green beans, trimmed and cut in half
• 2 cups cubed eggplant (1/2-inch chunks)
• 1 small zucchini, cut into thick rounds and quartered
• 2 tablespoons olive oil
• 1 clove garlic, minced
For the dressing:
• 1 tablespoon Dijon mustard
• 1 tablespoon freshly squeezed lemon juice
• 1 tablespoon red wine vinegar
• 1/4 teaspoon dried oregano
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1/4 cup olive oil
• 1/4 cup fresh parsley, minced
• 6 large fresh basil leaves, chiffonade

Instructions

1. Preheat oven to 375ºF.
2. Place the potatoes in a large saucepan or stockpot and add enough water to cover. Add 1/2 teaspoon of salt to the pot. With the heat on high, bring the water to a boil. Once it reaches a boil, reduce the heat and simmer for about 15 minutes, until the potatoes are tender. Drain the potatoes and then add to a large bowl.
3. Meanwhile, spread the red onion, green beans, eggplant and zucchini onto a large rimmed baking sheet. Drizzle with the olive oil and toss with the remaining 1/2 teaspoon salt and the garlic. Bake for 15-20 minutes, stirring once halfway through, until tender. Remove from the oven and add to the bowl with the potatoes.
4. To make the dressing, add the mustard, lemon juice, vinegar, oregano, salt, pepper and olive oil to a small bowl. Whisk vigorously until smooth. Pour the dressing into the bowl with the potatoes (do this while the potatoes are still hot) and toss to combine. Once the potatoes are no longer piping hot, sprinkle on the fresh parsley and basil.
5. Serve at room temperature or chilled.

http://ohmyveggies.com/mediterranean-non-mayo-potato-salad/

Healthy Chipotle Sweet Corn Fettuccine

 

Author: Pinch of Yum

Serves: 8

 

Ingredients

• 4-6 ears of fresh sweet corn
• 1 lb. uncooked fettuccine noodles
• 3 tablespoons salted butter
• 1 teaspoon garlic
• ¼ cup flour
• 1 cup milk
• ½ cup half and half
• ½ teaspoon salt
• ¾ cup water (the stuff that you boiled the corn in is best)
• ½ cup Greek yogurt - I used Chobani plain low fat
• 1 single chipotle pepper in adobo sauce, minced
• cilantro for serving

Instructions

1. Corn: bring a large pot of water to boil. Place the ears of sweet corn in the pot, cover, and remove from heat. Let the ears "cook" for a few minutes before taking them out and letting them cool. (This helps partially cook the corn so it's not so raw, but this step is optional.)
2. Corn: Cut the corn off the ears. Place the corn kernels in a large nonstick skillet over medium high heat with no oil or butter. Let the corn sit for a few minutes with stirring. Stir once, and let it sit again so that the outside of the corn gets roasty-looking. When the corn is as browned as you want it, remove from the heat.
3. Pasta: Cook the pasta according to package direction. Keep a little bit of the pasta water.
4. Sauce: Melt the butter in a small saucepan over medium low heat. Add the garlic and saute until soft and fragrant, about 2 minutes. Don't burn the garlic - it will taste bad. Add the flour and stir for 1 minute. Whisk in the milk, half and half, salt, and corn water until the sauce is smooth. Finally stir in the Greek yogurt and the chipotle pepper. Combine the sauce, pasta, and corn in one large pot. Add extra Greek yogurt or pasta water to get the desired consistency for your sauce. Sprinkle with cilantro for serving. Basil would be nice, too. 

http://pinchofyum.com/healthy-chipotle-sweet-corn-fettuccine

Roasted Vegetable Lasagna

 

~ Roasted Vegetable Lasagna ~
Eat your lasagna and have your vegetables too. Roasted strips of eggplant, zucchini and red peppers alternate with lasagna sheets in this veggie-enhanced family favorite. No worries, there’s plenty of gooey melted cheese and tomato sauce rippling through this version, the most adamant veggie haters (we won’t point fingers) will be hard pressed to complain.
Roasted Vegetable Lasagna
Serves  6
Extra-virgin olive oil
1 medium yellow onion, finely chopped
3 garlic cloves, minced, divided
1/2 teaspoon crushed red chili flakes
1 (28-ounce) can Italian plum tomatoes
1 teaspoon dried oregano
1 teaspoon sugar, or to taste
Salt
Freshly ground black pepper
2 large red bell peppers, halved, stemmed and seeded
2 medium eggplants, sliced lengthwise, 1/4-inch thick
3 medium zuccinini, sliced lengthwise, 1/4-inch thick
16 ounces whole milk ricotta
1 large egg
2 to 3 cups finely grated Pecorino Romano cheese
1 (8-ounce) ball fresh mozzarella, thinly sliced
1 box lasagna sheets (you won’t use all of them)
Fresh basil leaves
Prepare sauce:
Heat 1 tablespoon oil in a medium saucepan. Add onion; saute until softened, about 3 minutes. Add 2 cloves garlic and red chili flakes; saute until fragrant, about 1 minute. Add tomatoes, oregano, sugar, 1 teaspoon salt, 1/2 teaspoon black pepper. Simmer uncovered 20 minutes, stirring occasionally and breaking up tomatoes with a wooden spoon.
Roast vegetables:
Heat oven broiler. Place peppers, cut-side down, in a baking dish. Broil peppers until skin is blistered all over. Transfer to a bowl and cover. Let stand 10 minutes, then peel away skin. Slice peppers in 1/2-inch strips.
Generously oil a rimmed baking sheet. Lay eggplant slices in one layer on sheet, turning to coat with oil. Season with salt and pepper. Broil until golden and tender, turning once. Transfer to a plate. Repeat with zucchini slices.
Ricotta:
Whisk ricotta, egg, 1 clove garlic, 1/2 cup Pecorino, 1/2 teaspoon black pepper in a medium bowl.
Assemble lasagna:
Heat oven to 350° F (180° C). Spoon a thin layer of sauce in bottom of 8 x 10-inch baking dish or gratin. Place a layer of lasagna sheets over the sauce, breaking them to fit to size as necessary. Smear ricotta over pasta. Arrange eggplant slices over the ricotta. Spoon a little sauce over the eggplant. Sprinkle with Pecorino and scatter some of the mozzarella over. Place another lasagna sheet over the eggplant. Repeat the layering process, substituting the zucchini for the eggplant. Repeat again with the red peppers. Top with the last layer of lasagna pasta. Smear with ricotta. Top with any remaining vegetables. Spoon sauce over and around the vegetables. Sprinkle with a final layer of Pecorino and mozzarella.
Bake in oven until thoroughly cooked through and cheese is bubbling, 45 to 55 minutes. Serve warm with basil sprinkled over.
http://tastefoodblog.com/2013/03/28/roasted-vegetable-lasagna-recipe/

The World’s Most Versatile Veggie Burger Recipe

Written by Matt Frazier

Enter the veggie burger formula

It’s not that we eat veggie burgers every single day. Or even every week.
But what’s great about veggie burgers is that if you’ve got just a few standby recipes, on any given weeknight you’ve almost certainly got everything you need in your pantry or fridge to throw something edible together in 20 or 30 minutes.
They’re super healthy and a good protein source too. And most importantly, they’re substitution-friendly, making them a perfect fit for a formula — if you’ve got a can of beans and a few random veggies in the fridge, chances are you’ve got what you need.

About the formula

And so Christine got to work creating a new formula. What’s really interesting is that she started with the energy bar formula as the backbone, since the bars are based on beans as well and have a texture that’s befitting of a burger. Of course, she replaced sweet flavors with savory ones, and designed the burgers to be fried, not baked like the bars are.
These burgers work great for a weeknight meal, and they’re perfect for tucking into a pita for a lunch on the go. We like to make them slider-style, since smaller burgers tend to stay together better than large ones and have a better texture. You can also make a large batch on the weekend and freeze ahead of time, but keep in mind that they tend to defrost better in the refrigerator than in the microwave.
Alright, here we go! The master formula is below, and we’ve listed several options for each broad type of ingredient, which you can mix and match to come up with your perfect burger. We’ve also included, at the bottom, three of our favorite combinations in case you’re not in a creating mood.
Enjoy!

The veggie burger formula

Ingredients:

• 1  pound can of beans, drained and rinsed, or 1.5 cups cooked beans (suggestions: your favorite bean!)
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 2 cups diced veggies (suggestions: carrots, celery, mushrooms, chopped spinach, chopped kale, corn, chopped artichokes, zucchini, squash, sweet potato)
• 2 teaspoons + 2 tablespoons oil for frying (suggestions: olive, coconut, grapeseed)
• 3 tablespoons liquid flavor (mix and match suggestions: mustard, ketchup, soy sauce, teriyaki sauce, vegan worcestershire, buffalo sauce, balsamic vinegar, salsa, pasta sauce, marsala, water)
• 4 teaspoons spice (we recommend combining at least two: smoked paprika, cumin, chili powder, italian seasoning, poultry seasoning, montreal steak seasoning, black pepper, cayenne pepper, fennel, oregano, curry powder)
• 1/2 teaspoon kosher salt (omit or reduce if your liquid or spices contain salt)
• 1 cup dry base ingredient (suggestions: buckwheat, unsweetened protein powder, bread crumbs, cornmeal, oatmeal)
• 1/2 cup texture ingredient (suggestions: chopped walnuts, olives, avocado, sundried tomatoes, leftover cooked rice/quinoa/bulgur, parsley, cilantro, basil)

Heat 2 teaspoons oil in a pan over medium heat. Fry the onion, veggies, and garlic until softened, about 5 minutes.
Transfer to a food processor and pulse with beans, liquid flavor, spice, salt until combined but still chunky. Pulse in the dry base and texture ingredient.
Form into golf ball size balls and flatten into patties.
Heat 2 tablespoons oil over medium-high heat. Fry patties 2-3 minutes per side until browned and heated through.
Makes about 18 small patties.

Our favorite variations

Mexican Sliders

• 1 can pinto beans
• 1/2 cup onion
• 1 clove garlic
• 2 cups of veggies: 1 cup canned yellow corn, 2/3 cup sweet red pepper, 1/3 cup packed spinach
• 3 tablespoons liquid: 1 tablespoon lime juice (1/2 a lime), 2 tablespoons red prepared salsa
• 4 teaspoons spice: 2 tsp cumin, 2 tsp chili powder
• 1/2 teaspoon salt
• 1 cup dry ingredient: cornmeal
• 1/2 cup texture ingredients: 1/4 cup cilantro, 1/4 cup white rice

Classic Sliders

• 1 can black beans
• 1/2 cup onion
• 1 clove garlic
• 2 cups of veggies: 1 cup mushrooms, 1/2 cup celery, 1/2 cup green pepper
• 3 tablespoons liquid: 1 tablespoon ketchup, 1 tablespoon mustard, 1 teaspoon liquid smoke, 2 teaspoons soy sauce or vegan worcershire
• 4 teaspoons spice: 3 teaspoons Montreal steak seasoning, 1 teaspoon Italian seasoning
•  (omit salt)
• 1 cup dry ingredient: panko bread crumbs
• 1/2 cup texture ingredients: 1/2 cup walnuts, chopped

- See more at: http://www.nomeatathlete.com/veggie-burger-recipe/#sthash.34j3O9DO.dpuf

The World’s Most Versatile Veggie Burger Recipe

Written by Matt Frazier

After seeing how useful (and how popular) the Perfect Smoothie Formula and the Ultimate Energy Bar Formula were, my sister Christine and I set out to see what other foods could benefit from a good formula-izing. That’s a real word.
In case you haven’t seen our other formulas, the idea is simple: instead of creating just one recipe, to make just one smoothie or one energy bar (that your taste buds will surely tire of by next week), we come up with a template that can be used to create virtually limitless variations, leaving room for your ideas in the process.
Smoothies and energy bars were natural choices for formulas. These are foods we eat all the time, so we need endless variations. But what else would lend itself well to a formula?

Enter the veggie burger formula

It’s not that we eat veggie burgers every single day. Or even every week.
But what’s great about veggie burgers is that if you’ve got just a few standby recipes, on any given weeknight you’ve almost certainly got everything you need in your pantry or fridge to throw something edible together in 20 or 30 minutes.
They’re super healthy and a good protein source too. And most importantly, they’re substitution-friendly, making them a perfect fit for a formula — if you’ve got a can of beans and a few random veggies in the fridge, chances are you’ve got what you need.

About the formula

And so Christine got to work creating a new formula. What’s really interesting is that she started with the energy bar formula as the backbone, since the bars are based on beans as well and have a texture that’s befitting of a burger. Of course, she replaced sweet flavors with savory ones, and designed the burgers to be fried, not baked like the bars are.
These burgers work great for a weeknight meal, and they’re perfect for tucking into a pita for a lunch on the go. We like to make them slider-style, since smaller burgers tend to stay together better than large ones and have a better texture. You can also make a large batch on the weekend and freeze ahead of time, but keep in mind that they tend to defrost better in the refrigerator than in the microwave.
Alright, here we go! The master formula is below, and we’ve listed several options for each broad type of ingredient, which you can mix and match to come up with your perfect burger. We’ve also included, at the bottom, three of our favorite combinations in case you’re not in a creating mood.
Enjoy!

The veggie burger formula

Ingredients:

• 1  pound can of beans, drained and rinsed, or 1.5 cups cooked beans (suggestions: your favorite bean!)
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 2 cups diced veggies (suggestions: carrots, celery, mushrooms, chopped spinach, chopped kale, corn, chopped artichokes, zucchini, squash, sweet potato)
• 2 teaspoons + 2 tablespoons oil for frying (suggestions: olive, coconut, grapeseed)
• 3 tablespoons liquid flavor (mix and match suggestions: mustard, ketchup, soy sauce, teriyaki sauce, vegan worcestershire, buffalo sauce, balsamic vinegar, salsa, pasta sauce, marsala, water)
• 4 teaspoons spice (we recommend combining at least two: smoked paprika, cumin, chili powder, italian seasoning, poultry seasoning, montreal steak seasoning, black pepper, cayenne pepper, fennel, oregano, curry powder)
• 1/2 teaspoon kosher salt (omit or reduce if your liquid or spices contain salt)
• 1 cup dry base ingredient (suggestions: buckwheat, unsweetened protein powder, bread crumbs, cornmeal, oatmeal)
• 1/2 cup texture ingredient (suggestions: chopped walnuts, olives, avocado, sundried tomatoes, leftover cooked rice/quinoa/bulgur, parsley, cilantro, basil)

Heat 2 teaspoons oil in a pan over medium heat. Fry the onion, veggies, and garlic until softened, about 5 minutes.
Transfer to a food processor and pulse with beans, liquid flavor, spice, salt until combined but still chunky. Pulse in the dry base and texture ingredient.
Form into golf ball size balls and flatten into patties.
Heat 2 tablespoons oil over medium-high heat. Fry patties 2-3 minutes per side until browned and heated through.
Makes about 18 small patties.

Our favorite variations

Mexican Sliders

• 1 can pinto beans
• 1/2 cup onion
• 1 clove garlic
• 2 cups of veggies: 1 cup canned yellow corn, 2/3 cup sweet red pepper, 1/3 cup packed spinach
• 3 tablespoons liquid: 1 tablespoon lime juice (1/2 a lime), 2 tablespoons red prepared salsa
• 4 teaspoons spice: 2 tsp cumin, 2 tsp chili powder
• 1/2 teaspoon salt
• 1 cup dry ingredient: cornmeal
• 1/2 cup texture ingredients: 1/4 cup cilantro, 1/4 cup white rice

Classic Sliders

• 1 can black beans
• 1/2 cup onion
• 1 clove garlic
• 2 cups of veggies: 1 cup mushrooms, 1/2 cup celery, 1/2 cup green pepper
• 3 tablespoons liquid: 1 tablespoon ketchup, 1 tablespoon mustard, 1 teaspoon liquid smoke, 2 teaspoons soy sauce or vegan worcershire
• 4 teaspoons spice: 3 teaspoons Montreal steak seasoning, 1 teaspoon Italian seasoning
• ½ tsp salt (omit salt)
• 1 cup dry ingredient: panko bread crumbs
• 1/2 cup texture ingredients: 1/2 cup walnuts, chopped

- See more at: http://www.nomeatathlete.com/veggie-burger-recipe/#sthash.34j3O9DO.dpuf

The World’s Most Versatile Veggie Burger Recipe

Written by Matt Frazier

After seeing how useful (and how popular) the Perfect Smoothie Formula and the Ultimate Energy Bar Formula were, my sister Christine and I set out to see what other foods could benefit from a good formula-izing. That’s a real word.
In case you haven’t seen our other formulas, the idea is simple: instead of creating just one recipe, to make just one smoothie or one energy bar (that your taste buds will surely tire of by next week), we come up with a template that can be used to create virtually limitless variations, leaving room for your ideas in the process.
Smoothies and energy bars were natural choices for formulas. These are foods we eat all the time, so we need endless variations. But what else would lend itself well to a formula?

Enter the veggie burger formula

It’s not that we eat veggie burgers every single day. Or even every week.
But what’s great about veggie burgers is that if you’ve got just a few standby recipes, on any given weeknight you’ve almost certainly got everything you need in your pantry or fridge to throw something edible together in 20 or 30 minutes.
They’re super healthy and a good protein source too. And most importantly, they’re substitution-friendly, making them a perfect fit for a formula — if you’ve got a can of beans and a few random veggies in the fridge, chances are you’ve got what you need.

About the formula

And so Christine got to work creating a new formula. What’s really interesting is that she started with the energy bar formula as the backbone, since the bars are based on beans as well and have a texture that’s befitting of a burger. Of course, she replaced sweet flavors with savory ones, and designed the burgers to be fried, not baked like the bars are.
These burgers work great for a weeknight meal, and they’re perfect for tucking into a pita for a lunch on the go. We like to make them slider-style, since smaller burgers tend to stay together better than large ones and have a better texture. You can also make a large batch on the weekend and freeze ahead of time, but keep in mind that they tend to defrost better in the refrigerator than in the microwave.
Alright, here we go! The master formula is below, and we’ve listed several options for each broad type of ingredient, which you can mix and match to come up with your perfect burger. We’ve also included, at the bottom, three of our favorite combinations in case you’re not in a creating mood.
Enjoy!

The veggie burger formula

Ingredients:

• 1  pound can of beans, drained and rinsed, or 1.5 cups cooked beans (suggestions: your favorite bean!)
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 2 cups diced veggies (suggestions: carrots, celery, mushrooms, chopped spinach, chopped kale, corn, chopped artichokes, zucchini, squash, sweet potato)
• 2 teaspoons + 2 tablespoons oil for frying (suggestions: olive, coconut, grapeseed)
• 3 tablespoons liquid flavor (mix and match suggestions: mustard, ketchup, soy sauce, teriyaki sauce, vegan worcestershire, buffalo sauce, balsamic vinegar, salsa, pasta sauce, marsala, water)
• 4 teaspoons spice (we recommend combining at least two: smoked paprika, cumin, chili powder, italian seasoning, poultry seasoning, montreal steak seasoning, black pepper, cayenne pepper, fennel, oregano, curry powder)
• 1/2 teaspoon kosher salt (omit or reduce if your liquid or spices contain salt)
• 1 cup dry base ingredient (suggestions: buckwheat, unsweetened protein powder, bread crumbs, cornmeal, oatmeal)
• 1/2 cup texture ingredient (suggestions: chopped walnuts, olives, avocado, sundried tomatoes, leftover cooked rice/quinoa/bulgur, parsley, cilantro, basil)

Heat 2 teaspoons oil in a pan over medium heat. Fry the onion, veggies, and garlic until softened, about 5 minutes.
Transfer to a food processor and pulse with beans, liquid flavor, spice, salt until combined but still chunky. Pulse in the dry base and texture ingredient.
Form into golf ball size balls and flatten into patties.
Heat 2 tablespoons oil over medium-high heat. Fry patties 2-3 minutes per side until browned and heated through.
Makes about 18 small patties.

Our favorite variations

Mexican Sliders

• 1 can pinto beans
• 1/2 cup onion
• 1 clove garlic
• 2 cups of veggies: 1 cup canned yellow corn, 2/3 cup sweet red pepper, 1/3 cup packed spinach
• 3 tablespoons liquid: 1 tablespoon lime juice (1/2 a lime), 2 tablespoons red prepared salsa
• 4 teaspoons spice: 2 tsp cumin, 2 tsp chili powder
• 1/2 teaspoon salt
• 1 cup dry ingredient: cornmeal
• 1/2 cup texture ingredients: 1/4 cup cilantro, 1/4 cup white rice

Classic Sliders

• 1 can black beans
• 1/2 cup onion
• 1 clove garlic
• 2 cups of veggies: 1 cup mushrooms, 1/2 cup celery, 1/2 cup green pepper
• 3 tablespoons liquid: 1 tablespoon ketchup, 1 tablespoon mustard, 1 teaspoon liquid smoke, 2 teaspoons soy sauce or vegan worcershire
• 4 teaspoons spice: 3 teaspoons Montreal steak seasoning, 1 teaspoon Italian seasoning
• ½ tsp salt (omit salt)
• 1 cup dry ingredient: panko bread crumbs
• 1/2 cup texture ingredients: 1/2 cup walnuts, chopped

- See more at: http://www.nomeatathlete.com/veggie-burger-recipe/#sthash.34j3O9DO.dpuf

Potato and tofu scramble

Potato and tofu scramble with spinach, onions, garlic, and peppers cooked in olive oil and garlic

Tofu "meatloaf" with brown gravy

Last night I made a sprouted tofu-based "meatloaf" for dinner. I had no idea what to expect:). Results: absolute hit with the ENTIRE family!!! Even I couldn't believe how good it was! Per my hubby (who's only a vegetarian at home...you know because he wants to eat;). "This is better than my mom's meatloaf!"

True story:)


New Old-Fashioned Tofu Loaf
(from "The Starch Solution" by John McDougall)

30 oz of firm tofu, drained well and mashed with a fork or bean masher
1-1/3 cups of quick cooking oats
3/4 cup of whole wheat bread crumbs
1/2 cup of ketchup or barbecue sauce
1/3 cup of regular or reduced-sodium soy sauce
2 Tbsp Dijon mustard
2 Tbsp vegetarian Worcestershire sauce
1/4 tsp garlic powder
1/4 tsp black pepper

Preheat the oven to 350. Use a nonstick loaf pan, or bruch with oil.

Put the tofu into a large bowl and add the remaining ingredients,  Mix with your hand (spoon works fine:) to combine well.
Turn the mixture into the prepared pan and bake until the top and edges are golden brown, about one hour. (*note: I baked uncovered for the first 30 minutes, and covered with foil the last 30; came out perfect).  Let cool for five minutes.

To serve, run a spatula around the sides of the pan to loosen, then invert the loaf onto a serving plate and cut into slices.

optional, top with brown gravy (recipe below), ketchup or barbecue sauce...if desired.



Brown Gravy Recipe (from "Happy Herbivore")
1/4 cup of nutritional yeast
1/4 cup whole wheat pastry flour or other flour
2 cups vegetable broth
2 tbsp low sodium soy sauce
pepper to taste
onion powder to taste
garlic powder to taste
salt, to taste.

1.  in a small sauce pan, whisk nutritional yeast and flour together and toast over medium heat until it smells toasty, about 4 minutes.
2.  Transfer to a medium saucepan and whisk in remaining ingredients, except salt.
3.  Bring to a boil and allow sauce to thicken as desired, and add salt.  (for an even thicker gravy, mix 1 tbsp of cornstarch with 2 tbsp of water and pour it into the gravy.

Huevos Rancheros (my version)

peppers and onions
eggs (to scramble)
refried pinto beans
gluten free wrapss
sour cream
seasonings to taste (sea salt, pepper, taco seasoning, Worcestire sauce, Tumberic)

 sautee peppers and onions; add in scrambled egg mixture and scramble
spread refried beans, taco seasoning, and scrambled eggs and sour cream (or plain yogurt) on top of a wrap

YUM, huge family hit!

Chipotle Bean Burritos (a friend's recipe)

1 tablespoon canola oil, 1 garlic clove minced, 1/2 teaspoon chipotle chile powder, 1/4 teaspoon salt, 1/3 cup water, 1 15oz can of organic black beans drained, 1 15oz can organic kidney beans drained, 3 TBS fresh salsa, flour tortillas, 1 cup mexican cheese, 1 1/2 cups chopped plum tomato, 1 1/2 cups shredded lettuce, 6 TBS thinly sliced green onions, 6 TBS light sour cream

Heat oil over medium heat, add garlic - cook 1 minute, stirring frequently. Stir in chile powder and salt, cook 30 seconds stirring constantly. Stir in 1/3 cup water and beans; bring to a boil. Reduce heat and simmer 10 minutes. Remove from heat and stir in salsa. Partially mash bean mixture with a fork.

Warm totillas - spoon 1/3 cup bean mixture on each one - top with cheese, tomato, lettuce, onions, salsa, and sour cream Roll up and Enjoy!

Zucchini, Black Bean, and Rice Skillet

 

Ingredients:

• 1 tablespoon Pure Wesson® Canola Oil
• 1-1/2 cups quartered lengthwise, sliced zucchini
• 1/2 cup diced green bell pepper
• 1 can (15 oz each) Rosarita® Premium Whole Black Beans, drained, rinsed
• 1 can (14.5 oz each) Hunt's® Fire Roasted Diced Tomatoes with Garlic, undrained
• 3/4 cup water
• 1 cup instant white rice, uncooked
• 1/2 cup shredded Cheddar and Monterey Jack cheese blend

Directions

1. Heat oil in large skillet over medium heat. Add zucchini and bell pepper; cook 5 minutes, stirring occasionally. Add beans, undrained tomatoes and water. Increase heat and bring to a boil.
2. Add rice; stir well. Cover; remove from heat and let stand 7 minutes or until liquid is absorbed. Sprinkle with cheese.

Nutritional Information:

4 servings (1-1/4 cups each) Calories 276; Total Fat 9 g (Saturated Fat 3 g); Cholesterol 15 mg; Sodium 515 mg; Carbohydrate 37 g; (Dietary Fiber 7 g, Sugars 4 g); Protein 10 g; Percent Daily Values*: Vitamin A 17%; Vitamin C 38%; Calcium 17%; Iron 21%
* Percent Daily Values are based on a 2,000 calorie diet.

Roasted Vegetables and Chickpeas

    1   pound

    carrots, peeled and cut in 2-inch pieces

    1   pound

    sweet potatoes, peeled and cut in chunks

    1   large

    red onion, peeled, halved, and cut in 1-inch wedges

    1   pound

    red or russet potatoes, cut in cubes

    6   cloves

    garlic, minced

    1  16  ounce can

    chick peas (garbanzos), rinsed and drained

    2 - 3   tablespoons

    vegetable oil or olive oil

    1   teaspoon

    dried rosemary, crushed

    1   teaspoon

    packed brown sugar or granulated sugar

    1/2  teaspoon

    kosher salt

    1/2  teaspoon

    freshly ground black pepper

Directions

1.

Position an oven rack in center of oven. Preheat oven to 425 degrees F. Place all vegetables, garlic, and chickpeas in a large shallow roasting pan. In a small bowl combine the oil, rosemary, brown sugar, salt, and pepper. Drizzle over vegetables; toss well to coat.

2.

Roast, uncovered, about 45 minutes or until vegetables are lightly browned and tender, stirring twice.

Nutrition information

Per Serving: cal. (kcal) 223, Fat, total (g) 4, chol. (mg) 0, sat. fat (g) 0, carb. (g) 42, Monosaturated fat (g) 2, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 7, sugar (g) 9, pro. (g) 6, vit. A (IU) 170.55, vit. C (mg) 19.49, Thiamin (mg) 0.15, Riboflavin (mg) 0.12, Niacin (mg) 1.58, Pyridoxine (Vit. B6) (mg) 0.7, Folate (µg) 64.51, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 301, Potassium (mg) 742, calcium (mg) 70.68, iron (mg) 1.8, Percent Daily Values are based on a 2,000 calorie diet

Farm Fresh Vegetable Quiche

Farm Fresh Vegetable Quiche    

3 c. mustard greens
1/2 large onion, diced
1 large bunch of broccoli, cut into florets
3 garlic cloves
1/2 c. smoked cheddar cheese, shredded
1/2 c. Swiss cheeses, shredded
1 T. fresh rosemary, chopped
1 t. fresh sage, chopped
1 t. black pepper
1/2 t. salt
4 eggs
1 c. low fat milk
1 refrigerated pie crust dough

1.  Preheat the oven to 375 degrees.  Place the pie crust dough in a pie pan and crimp the edges.  Set aside.

2.  Heat 1 teaspoon of olive oil in a large skillet over medium high heat.  Add in the onion and broccoli and saute for 5 minutes.  Add in the mustard greens and garlic cloves and cook until the mustard greens are just wilting.  Remove from the heat.  

3.  Spread the vegetable mixture into the bottom of the pie crust dough.

4.  In a medium bowl whisk together half of the cheddar cheese, half of the Swiss cheese, eggs, milk, rosemary, sage, pepper, and salt.  Pour over top of the vegetable mixture in the pie pan.

5.  Sprinkle the egg mixture with the remaining cheese.

6.  Cook for 45-50 minutes or until the top of the quiche is golden brown and a knife inserted into the middle comes out clean.

7.  Allow the quiche to cool for 5 minutes on a wire rack before cutting.  Serve hot.

Vegetable Pot Pies

 
4-5 cups, veggies of choice (we sauteed onion,  celery and garlic and steamed potatoes, peas, and carrots)

2 pie crusts (refridgerated or home-made....when I have time I'll do this with my 100% whole wheat flour, other wise I just use premade crusts or filo dough....have to be realistic at times;)

butter (I used about 2-3 TBSP)
flour (I used about 2-3 TBSP)
salt and pepper
1-1/2 cup of veggie broth
2/3 cup of milk
1/3 cup of grated cheese.

Roast or steam your veggies til softened to your desired texture; season to taste.

prepare pie crust in 9 inch pie pan (I doubled the recipe to freeze one).**** I suggest prebaking the bottom crust so it comes out browned and flaky and not doughy****

create a roux: combine flour an butter, whisk to together...gradually add in broth and milk and stir on heat til thickened, add in cheese.

Remove from heat and combine veggies and roux.

Season to taste (I used sea salt, pepper, and ranch seasoning).

Spoon into crust-lined pan, and top with other cust and flute the edges.

Bake 30-40 minutes at 425 degrees or so until crust is golden brown (**watch it closely, depending on your crust it could brown sooner;)

Bon appetit!

Bean Loaf Recipe

Ingredients

• 15 ounces black beans, drained and rinsed
• 1 onion, diced
• 2 garlic cloves, minced
• 1 carrot, minced
• 2 celery ribs, minced
• 1 cup mixed mushrooms, coarsely chopped
• 1 cup quinoa, cooked
• 1 tablespoon oregano
• 3 tablespoons whole wheat flour
• 2 tablespoons low sodium soy sauce
• 2 tablespoons ketchup

Directions

1. Mash black beans in a large bowl and combine all ingredients until evely combined. Transfer to pan and pat down firmly and tightly using a spatula. Bake 45 minutes to one hour at 350, until firm and browned on the outside. Allow the loaf to cool and firm up before serving, about 15 to 20 minutes.