These veggie bean burgers, adapted from Chocolate Covered Katie, are the bomb. The ingredients are inexpensive. They are very easy to make, healthy (low or no fat), and very filling! You can use any type of bean (recommended beans are soybeans, pinto beans, black beans), any type of flour ((recommended flours are oat, whole wheat) and herbs, spice, and seasonings to suit your palate. If you’re an improv cook, this is a simple recipe to adapt. And if you’re not, just follow the directions in the link from Chocolate Covered Katie.
Adapted from original recipe: https://chocolatecoveredkatie.com/veggie-burger-recipe-best/
15 oz dried Soybeans (cooked and softened)
3 Tbs Tomato Paste
¼ Tsp Salt
¼ Tsp Onion Powder
1 Tsp Garlic Powder
2 Tbs Oat Flour
½ Cup Cooked Diced Vegetables- (I used carrots, peas, and green beans)
I added ½ Tsp Paprika, ½ Tsp Cumin, and a ½ Tsp Curry Powder
- To make the veggie burgers, drain the beans, and mash either by hand, with an immersion blender, or in a food processor, depending on desired burger texture.
- Stir in all other ingredients, and form patties. (Add more flour if too soft to form patties.)
- Either pan fry–flipping halfway through cooking–or place on a parchment-lined pan.
- Bake at 350 F for 10 minutes. Flip, then bake an additional 10 minutes or until desired texture is reached.
- Leftovers can be refrigerated. – (I baked them.)
This is the perfect Passover or Easter dinner dish. It’s easy to make, affordable, filling and healthy. I used a mix of orange sweet potatoes (3#) and Murasaki sweet potatoes (3#).
Murasaki sweet potatoes are fairly new to the market. They are grown primarily in California, and originally developed by the Louisiana State University’s Sweet Potato Research Station. They were released to growers in 2008. Their name comes from the Japanese word for purple, which is the color of their skin. The inner flesh is yellowy white. They have a flavor redolent of sweet and nutty, and are broad-spectrum resistant to disease. They are an excellent source of vitamin A, and a good source of dietary fiber, potassium, and vitamin C. They also contain calcium, protein, iron, and amino acids.
I purchase Murasaki sweet potatoes at Trader Joes’s in a 3# bag for $3.99. Murasaki are my absolute favorite potatoes, because they are so versatile.
6# total – regular sweet potatoes and Murasaki sweet potatoes or a mix. Yams work too.
- Wash potatoes. Scrub any dirt off, if necessary.
- Peel the bad parts off of the potatoes and discard.
- Line a large baking/cookie sheet with either a silicone mat or parchment paper.
- Place potatoes on cooking sheet with mat or parchment paper. Pierce each sweet potato a few times with a fork (to prevent bursting).
- Bake at 425 for 40 minutes on the center rack in the oven.
Test with a fork to verify they are fully cooked. They will be soft in the middle.
RLMI Lifestyle Medicine Board-Certified Dr. Susan Friedman, MD, MPH, discusses the benefits of going Plant-Based. http://www.gvhealthnews.com/features/10-reasons-to-go-plant-based-in-2021/
Adapted from https://thevegan8.com/chickpea-sweet-potato-soup-gluten-free-oil-free/#wprm-recipe-container-34236
As I watch the snow build up outside, I crave the idea of eating a warm hearty soup. There’s nothing better on a cold winter day.
This one, by the Vegan 8, is a winner. It’s very easy to make, uses simple ingredients, and is filling. And, it’s super healthy. No oil, gluten free and virtually fat free.
After two of my friends made this and lauded the results, I decided it was my turn. Three’s a charm. WOW! This soup is super savory and delicious.
- 4 1/2 cups no sodium DARK vegetable broth/stock (I used organic vegan Better than Bouillon Seasoned Vegetable Base)*
- 1 packed cup (160g) finely diced white onion
- 4 large garlic cloves, minced (two tablespoons minced garlic)
- 1 inch cube fresh ginger, minced (I used ginger powder)
- 2 medium sweet potatoes, peeled and cut into 1 inch cubes (about 5 cups)
- 1/4 teaspoon black pepper
- Two 15oz cans organic chickpeas, drained & rinsed (I soaked and cooked dried chickpeas)
- 1-2 tablespoons nutritional yeast, to taste
- 4 heaping cups roughly chopped fresh kale, stems removed* (I used organic frozen Spinach)
- 1/2 teaspoon chili powder-optional
- Prepare the sweet potatoes, onion, ginger and garlic.
- In a large pot, add the broth, onion, ginger, garlic, sweet potatoes, salt and pepper. Stir well and bring to a boil. Once boiling, cover with a lid and turn to simmer for about 15 minutes until the sweet potatoes are almost fully tender.
- Add the chickpeas (drained & rinsed), nutritional yeast and kale. Return the lid and simmer an additional 10 minutes. (I stirred in a tsp chili powder at the end.)
*Better than Bouillon contains salt, so no need to add any other salt to this recipe. When you purchase Better than Bouillon read the label carefully. This brand makes Vegetable, No Beef and No Chicken, which are all plant-based; but it also makes regular Beef and Chicken, which can be easily confused with the others.
Note: This recipe can be made in a pressure cooker.
I began a plant-based diet in the beginning of 2019. The biggest change I noticed since going plant-based was weight stability and more life enjoyment as it relates to eating.
My weight used to fluctuate due to overeating, followed by constricting my eating. This took a lot of mental energy and feelings of shame when I felt I could not control my weight. Once I began a plant-based diet, I noticed my eating patterns became stable, along with my weight. I lost about ten pounds and then stabilized.
At first, I was worried about how to prepare or find foods to eat, or where to eat out. I started to build my own recipe binder and each time I found a recipe I liked, I would add it.
Friends and Pinterest gave me some ideas and as I became more comfortable with my new lifestyle, the food preparation became easy. Never in my life had I cooked with fresh onions, garlic and spices. These are now a staple in my kitchen and I have fun making all types of plant-based foods and soups.
I learned to prepare my own oat flour, applesauce, jam and vegan cheese, and all these items are gluten free, oil free and only natural fruit sugar.
I learned I could eat plenty, feel comfortable and not gain weight.
I used to eat out often in restaurants that did not match what my body truly wanted to eat. With more awareness about what I love, I eat out 80% less of the time because the food I make at home trumps any restaurant meal. When I do eat out, I select restaurants with healthy vegan/vegetarian options.
Overall, living a plant-based lifestyle has made me feel healthy, motivated me to exercise more, and has helped to stabilize my emotions.
An added benefit is that I feel better in my clothes, I am proud of my choices and I am having fun.