Enjoy the Kitchen mindfully and with compassion

These plant based burgers are savory and hearty. They’re easy to make and are a great source of fiber, protein, vitamins, minerals, and phytonutrients. It makes 8 patties so you can share with family and friends or freeze for later. Enjoy.

Ingredients
15 ounce black beans drained
1 cup grated carrots
1/3 cup finely chopped cilantro
1/2 cup diced mushrooms
2 cloves minced garlic
3 Tbsp ground flaxseed
1/2 cup finely chopped onion
1/2 cup sunflower seeds
1/2 cup rolled oats – processed into flour
1/2 cup sprouted bread crumbs
1 tbsp avocado oil
1 tsp cumin powder
1 tsp chili powder
1 tbsp light Tamari
Pepper to taste

Directions
Preheat oven to 350 F. Line a baking sheet with parchment paper.

In a small bowl, combine the flaxseed with 1/3 cup warm water and set aside for 5 – 10 minutes, until thickened.

In a large bowl, mash the black beans into a paste, leaving a few beans intact for texture. Stir in the rest of the ingredients and the flaxseed mixture. Adjust the seasonings to taste, if desired. Mix well until combined.

With slightly wet hands, shape the dough into 8 patties. Pack the dough tightly to help it hold together during cooking and place the patties on the prepared baking sheet.

Bake the patties for 15 minutes, gently flip them, and bake for 15-20 minutes more, until the patties are firm and golden.

Serve with toasted buns or lettuce leaf wraps.

These pancakes are filled with healthy ingredients and are very simple and quick to make.  They can give you a great start in the morning by providing you with some complex carbs, protein and healthy fat.  They are low in sugar and with the added spinach can provide some additional vitamins, minerals and phytonutrients.  Enjoy!

 

Ingredients
3/4 cup Almond Milk unsweetened
1 Egg
1 Egg White
1 Banana
1 1/2 cups Rolled Oats
3 Tablespoons Hemp Hearts
1 cup chopped spinach
2 teaspoons Baking Powder
1/8 teaspoon Nutmeg
1/8 teaspoon Salt
1 teaspoon Vanilla (optional)

Toppings Ideas:
Fresh Berries
Real Maple Syrup
Fresh Banana Slices
Sliced Almonds
Nut butters (Peanut, Almond)

Instructions
In a blender, pour in almond milk, egg, egg white, banana, vanilla (optional), rolled oats, hemp hearts, spinach, baking powder, nutmeg, and salt. Blend until smooth.  Heat skillet over medium heat. Once warmed, spray with non-stick cooking spray or use avocado oil. Pour pancake batter into skillet in round circles. Cook for 2-3 minutes on one side. Turn over and cook for another 1-2 minutes. Drizzle with real maple syrup and toppings of choice. Note: The batter may thicken up as it sits so it may be necessary to add a bit more almond milk and blend again.

Makes 8 – 4″ pancakes.  Each pancake:

Calories	Carbs	Fat	Pro	Fiber	Sugar
105 g	14.5 g	3.5 g	5 g	3 g	2 g

Ingredients
2 (15 oz) cans black beans, rinsed and drained
1/2 cup chopped yellow onion
1/3 cup chopped cilantro
1 clove garlic, minced
1 small jalapeño, seeds removed and diced
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
1/8-1/4 teaspoon kosher salt
1/4 teaspoon black pepper
Additional cilantro for a topping

Directions
Put the black beans, onion, cilantro, garlic, jalapeño, lime juice, cumin, chili powder, salt, and black pepper in a food processor. Blend until smooth. Pour the black bean dip in a bowl and garnish with cilantro. Serve fresh veggies or use as a spread.