Vegan Black Bean Burger

Serves: 2-4

Ingredients:

15oz Canned or boxed black beans

1/2 cup of cooked Quinoa (2:1 water to quinoa ration)

2Tbsp Rolled oats

2Tbsp Pumpkin seeds, raw

1Tbsp Coconut oil

1Tbsp Golden flax meal

1Tbsp Olive Oil, extra virgin

1/4Tsp Garlic powder

1/4Tsp Onion powder

1/4Tsp Cumin

1/4Tsp Chili powder

1/4Tsp Red Wine Vinegar

Himalayan Salt and Cracked pepper, TT

 

Directions:

  1. Pre-heat oven to 350 degrees.
  2. Rinse and drain the black beans and place in a medium mixing bowl.
  3. Add the flax meal, garlic powder, onion powder, cumin, chili powder, vinegar, olive oil oat and pumpkin seeds to the black beans.
  4. Using your hands, smash the beans and ingredients into a paste, season with salt and pepper.
  5. Add the quinoa and fold until ingredients incorporate.
  6. Form into patties, use a dab of coconut oil on your hands to help shape and keep ingredients off your fingers.
  7. Heat medium sauté pan with coconut oil
  8. Cook the patties for two minutes, flip and bake for 10 minutes.
  9. Serve with an array of appropriate condiments.

Stuffed Red Bell Peppers with Roasted Cauliflower Coulis

Serves 4

2 Red Bell Peppers, large

4 Garlic cloves. 2 smashed 2 minced

2 Portobello mushroom caps, diced

1 Onion, yellow, medium diced

1/2 Cauliflower, small, florets

2 Cup vegetable stock

1 Cup Broccoli, trimmed of stem

1/3 Cup quinoa

1/4 Cup pumpkin seeds, raw & no shell.

1/4 Cup kale, chiffonade

1/4 Cup cranberries, dried

 

2 Tbsp coconut oil

1/4 Tsp, oregano

1/4 Tsp garlic powder

Himalayan Salt and Cracked Black Pepper

Directions:

  1. Set broiler on high
  2. Slice red bell peppers in half length wise, remove seeds and stem
  3. Season red bell pepper, with salt, pepper and 1 tsp coconut oil, oregano, place 6 inches under broiler until edges blacked and pepper softens about 15minutes and reserve.
  4. Place 1/3 cup of quinoa in sauce pot with 2/3 cup of vegetable stock.
  5. Bring to a boil, reduce to a simmer and cook for 10 minutes or until water is absorbed, set aside
  6. Place 1 tsp of coconut oil on sauté pan on medium high heat
  7. Add 2 cloves garlic minced, and onion cook until light brown
  8. Add the broccoli florets and portobello mushroom, cook until light brown
  9. Return quinoa, kale and dried cranberries to the sauté pan with heat off, stir and season with salt and pepper
  10. Stuff the bell peppers well with the mixture
  11. Add the bell peppers on top and bake at 350for 10 minutes

Cauliflower Coulis:

  1. Preheat oven to 400 degrees
  2. Toss the florets of cauliflower on the sheet tray with garlic powder and roast for 15 minutes, set aside
  3. Large dice 1/2 the onion and sauté with 2 gloves of garlic smashed
  4. Heat a sauce pan and place 1 tsp of coconut oil
  5. Add the onions and garlic and cook until brown
  6. Add the cauliflower and the remaining 1 cup of vegetable stock, bring a boil and reduce to simmer for 15 minutes,
  7. Puree in vita mix and reserve in a ceramic baking dish

 

 

Fire Roasted Poblano and Cashew Chili

Serves: 4/12oz or 6/8oz

28oz crushed tomato
2 cup vegetable stock
2 Poblano peppers
1 yellow pepper, medium diced
1 medium onion, medium diced
2 Tbsp Garlic, minced
1 Tbsp Red chili powder
2 Tsp Cumin powder
1 Tbsp Cilantro, fine sliced
1 Tbsp Coconut oil
1 cup Cashews raw, chopped
12oz Kidney beans

1. Burn the skin on the poblano pepper over an open flame or under the broiler in the oven.
2. Once burnt place in mixing bowl and cover with plastic wrap to steam. When cooled strip the burnt skin off. Remove the seeds and steam and rinse before use.
3. Heat the coconut oil in a pot on medium/high
4. When the oil is hot add the garlic and onion, reduce heat to medium and cook until onion begins to brown
5. Add the yellow bell peppers, cook until translucent.
6. Add the vegetable stock and bring to a simmer for 5 minutes
7. Add the tomatoes, cumin, chili powder and tomatoes,diced poblanos and allow to simmer for 10 minutes
8. Add the cashews and kidney beans and simmer for 10 minutes
9. Finish with cilantro, bring to boil, turn off heat and season with salt and black pepper

Coconut Cranberry Steel Cut Oats

Serves 4 – 8oz portions

Ingredients

1 cup gluten free steel cut oats

3 cups of water

1/4 cup dried cranberries

1/4 cup coconut shredded, unsweetened

1/3 cup walnuts, toasted

2 Tbsp Raw honey *optional*

Direction

  1. place oats and water in a sauce pan
  2. bring to a boil, reduce to simmer
  3. Allow oats to cook for a bout 10 minutes, stirring occasionally
  4. add the walnuts, coconut and cranberries, stir well
  5. turn heat to low for 5 minutes
  6. add honey per taste, or allow individuals to add at own discretion.

This recipe can be made the night before and heated with warm water over two or three mornings, for a quick breakfast options.