Sweet Potato Burgers

This is another recipe that Tessa found. It's a nice, moist, vegan burger with a slightly sweet flavor and a delightful after-burn if you're heavy-handed with the seasonings. Granted, it'll fall apart as you eat it, but it's tasty. It's also quite healthy, packed with protein from the beans and nutrients from both the sweet potato and the beans. 

We ate them on Seeduction rolls from Whole Foods. (If you've never had Seeduction bread, you should go buy a loaf immediately.) I also left the skins on my sweet potatoes because they're organic and the most nutritious part of the vegetable. I tweaked the recipe and the seasonings, as well. Original recipe here.

2 cans cannellini white beans, drained
1 large sweet potato (or two small)
1/4 tsp garlic powder

1/4 tsp onion powder

1/4 tsp seasoned salt

1/8 tsp cayenne pepper (or more, to taste)

fresh black pepper, to taste
1/4 cup wheat flour
plentiful whole wheat Panko crumbs
extra virgin olive oil for pan
Add-ons: avocado, whole wheat buns or rolls, lettuce/greens, olive oil, pepper

1. Bake the sweet potato (400 for about 45 minutes). Peel and place in a large mixing bowl.
2. Add the drained beans to the mixing bowl. Mash the beans and potato together.
3. Mix in the seasoning and flour. Your mixture will be quite soft and moist, but you should be able to form a patty. Add more flour or a scoop of breadcrumbs to thicken the mixture if needed. (I ended up adding 1/4 cup breadcrumbs.)
4. Heat 1 tablespoon oil in a pan over high heat.
5. Form a patty from the mixture and coat in Panko crumbs. Then drop the patty into the pan. Repeat until the pan is filled. Cook until browned on both sides. (Baking also works-- 350 for about 40 minutes or until browned and crispy on the outside.)
6. Transfer the cooked patties to a paper towel to cool for a few minutes.
7. Serve on a toasted bun or roll with fresh avocado slices.

Serves seven to eight.

Tastes like chicken... burgers...

Chicken Marsala

Tessa thinks I'm crazy, and you may agree, but I love a good chicken marsala even though I don't like mushrooms. I'll order it at a restaurant, give Tessa all the mushrooms, and then eat the rest. Lately I've been craving it a lot, and trolling for new things to cook, so I figured, why not?

I borrowed my recipe from Emeril, and tweaked it to my liking, swapping out white flour in favor of whole wheat, and using more olive oil (and less butter). I also switched up the seasonings a little, and used less mushrooms than what you see below, since only one of us was eating them. The result satisfied my craving beautifully, especially when paired with some roasted potatoes and carrots.

1/2 cup whole wheat pastry flour
1/8 tsp onion powder

1/4 tsp garlic powder

cayenne pepper, to taste

Salt and freshly ground black pepper

2 (6 to 8-ounce) boneless, skinless chicken breasts, cut in halves and pounded thin
2 Tbsp extra virgin olive oil
2 Tbsp butter, divided
3 cups sliced mushrooms
3/4 cup dry Marsala wine
1 cup chicken stock
Chopped chives or parsley, for garnish

1. In a shallow bowl or plate combine the flour, spices, salt, and pepper, and stir to combine thoroughly. Quickly dredge the chicken breast halves in the seasoned flour mixture, shaking to remove any excess flour.
2. Heat the oil in a large skillet over medium-high heat until very hot but not smoking. Cook the chicken breasts until golden brown on both sides, about 3 minutes per side. Transfer to a plate and set aside. 

3. Add 1 tablespoon of the butter to the pan and add the mushrooms. Cook, stirring frequently, until mushrooms are golden brown around the edges and have given off their liquid. 

4. Add the Marsala wine and bring to a boil, scraping to remove any browned bits from the bottom of the pan. When the wine has reduced by half, add the chicken stock and cook for 3 minutes, or until the sauce has thickened slightly. 

5. Lower the heat to medium and return the chicken breasts to the pan. Continue to cook until they are cooked through and the sauce has thickened, about 5 to 6 minutes. Swirl in the remaining tablespoon of butter, and add salt and pepper, to taste. Garnish with chopped chives or parsley and serve hot.

Serves four.

Noooooooooooooooo!

Vegetable Pancakes

I love potato pancakes. Maybe it's my German blood, or maybe it's because they're so darn tasty and crispy and lovely. But last Hanukkah, my family decided to make two versions: traditional potato latkes, and one with carrots and parsnips mixed in, for a healthier take. Everyone except my dad found the mixed veggie potatoes tastier, and so I resolved to make them this way from now on.

Enter the following recipe, originally published here. I whipped it out a few days ago, since recently we've had more sweet potatoes than we know what to do with. I shredded a sweet potato and a zucchini in my food processor, which made about four cups, so I decided not to add any regular potatoes at all. They came out really tasty, and even a little nutty since I was short an egg and used a flax seed mixture instead. This dish is vegetarian, but could be made vegan by swapping out all of the eggs this way.

2 cups shredded veggies
2 eggs
1 Tbsp whole-wheat flour
1/4 tsp salt
1/8 tsp garlic powder
1/6 tsp onion powder
dash of nutmeg and/or cayenne pepper (optional)
fresh black pepper, to taste
Olive oil for cooking
Applesauce (garnish)

1. Combine the shredded veggies with the eggs, flour, and spices. Mix thoroughly.
2. Heat a thin layer of olive oil in a sauté pan over medium heat. It is important that the heat is the right temperature because you want the pancakes to cook all the way through the middle by the time they are brown on the outside.
3. Once the oil has heated up, add dollops of the veggie mixture into the pan. Cook for several minutes, until the bottom starts to brown. Then flip and repeat.
4. Transfer cooked pancakes to a plate lined with paper towels.
5. Garnish with applesauce and serve warm.

Serves 2–3 as a side (double the recipe to make enough for two as an entree).

Hey! Where's our panca-- ooh, dreidel!

Chicken and Rice

Chicken and rice is a dish that I grew up with, and have been craving recently, so I asked my mom for the recipe. I modified it a little to minimize the potential BPA and MSG and sodium overload that accompanies canned condensed soups and soup packets, and the recipes I used follow the main recipe. They also really don't add more than a few minutes of work-- it takes less than 15 minutes to get everything prepped and in the oven. I also swapped out white rice in favor of brown. 

It came out soooooo tasty, although the rice was a little crunchy at first check, so I extended the bake time to 1 hour. It is important to seal the pan as best you can, since a moisture seal will help keep the chicken tender and cook the rice. Hope you enjoy!

1 cup whole grain brown rice

1 envelope dry onion soup (recipe follows)
1 can cream of mushroom soup (recipe follows)
1 cup almond milk
4 boneless, skinless chicken breasts
Fresh black pepper

1. Grease a 9x13 pan with olive oil. Spread the rice in the pan and sprinkle the dry soup mix on top. Season the chicken breasts with pepper and place on the rice. Combine the mushroom soup and milk, mixing well, then pour over the chicken and rice. Cover tightly, preferably with both foil and a glass lid.
2. Bake at 350 degrees for about 1 hour (1.5 if using bone-in chicken), and don't lift the foil until everything is fully cooked. 

Serves four.

Dry Onion Soup Mix Substitute
8 teaspoons dried onion flakes
1 ½ teaspoons dried parsley
1 teaspoon onion powder
1 teaspoon turmeric
½ teaspoon celery seed (I used dill)
½ teaspoon salt
½ teaspoon sugar
¼ teaspoon fresh ground pepper

1. Mix all ingredients well.
2. Store in airtight container for up to six months.

Cream of ______ Soup Recipe
2 tablespoons butter
3 tablespoons whole wheat flour
1/2 cup chicken broth
1/2 cup almond milk
Sea salt and fresh black pepper to taste

1. Melt the butter in a saucepan over medium-low heat. Stir in the flour, and keep stirring until smooth and bubbly. 

2. Remove from heat and add the chicken broth and milk, a little at a time, stirring to keep smooth. Return to heat. Bring sauce to a gentle boil; cook, stirring constantly, until it thickens. Taste and add salt and pepper, to taste.

*This cream soup base can be varied by using vegetable broth, sauteéd chopped celery, celery seed, or sautéed chopped mushrooms. Add herbs and or seasonings, as desired.

I'm all up in your pantry, stealing your casserole dish.

Cheesy Quinoa Bites

I've had some quinoa in my pantry that I've been meaning to put to good use, so when Tessa found this recipe on Pinterest, I went to work. I actually made them the first time as a side dish for some Sweet Potato and Black Bean Tacos. We ate them all week as snacks, and the next time, I just made them for lunch.

They're packed with nutrients from the veggies and the quinoa, and filled my salty snack craving perfectly. I've made them both with green onions and leeks, and both are delicious. As far as numbers go, the original recipe, made in mini-muffin tins, reportedly made about 28 bites. I don't have a mini-muffin tin, so I just scooped mine. I apparently make big scoops (2-3 tablespoons), so I ended up with 15 big bites (shown above). Original recipe here.

2 cups cooked quinoa
2 large eggs
1 cup shredded carrot
2 stalks green onion or one small leek, sliced
2 cloves garlic, minced
1/4 cup chopped fresh cilantro (or about 1 tbsp dried)
1/2 cup grated Parmesan cheese
2 Tbsp whole wheat pastry flour
1/2 tsp sea salt
1/4 tsp freshly ground pepper

1. Preheat the oven to 350 degrees.
2. Mix together all the ingredients.
3. Distribute mixture into a greased mini-muffin tin, filling each cup to the top (1 heaping tablespoon each) or place heaping tablespoons onto a greased cookie sheet.
4. Bake for 15-20 minutes.

Serves two to four.

That's not what I meant...

Sweet Potato and Black Bean Tacos

We found this recipe a few weeks ago, and I decided to make it for lunch today. It was pretty refreshing, and I enjoyed it even though I'm not the biggest sweet potato fan. It's also vegetarian, and vegan if you go cheeseless.

I didn't have fresh poblano, so I just seasoned it with paprika and a dash of cayenne, which took out a bit of the bright crunch that would have taken the dish to another level, but it was still delicious. I subbed in whole wheat tortillas for health and green onions instead of yellow onions to suit my tastes. I also added a bit of carrot I had left over from the cheesy quinoa bites I made as a side dish, and they added a nice crunch. Make sure you drain the black beans, or the taco filling will become more of a paste instead of a medley. Original recipe here.

1 large sweet potato

1 tsp extra virgin olive oil
Sea salt, fresh ground pepper, chili powder, and cumin, to taste
1 cup black beans, drained and rinsed
1/4 cup green onion, minced
4 whole grain tortillas

1/3 cup diced poblano pepper
Hand-shredded cheese

Optional garnishes:
Shredded lettuce or cabbage
Sliced avocado
Lime wedges for squeezing.
Cilantro
Sour cream

1. Preheat the oven to 425 degrees.
2. Dice the sweet potatoes, leaving the skin on, and toss on a baking sheet with the olive oil until lightly coated. Season to taste with the salt, pepper, and chili powder, and cumin. 

3. Roast the sweet potatoes for 15-30 minutes (depending on size of dice), stirring occasionally, until they begin to brown.
4. Meanwhile, saute the green onion for 5 minutes. Add the poblano and saute for an additional 3 minutes. Stir in the black beans until heated through. 

5. Stir in the sweet potato, taste, and adjust seasoning.

6. Spoon onto the tortillas and top with shredded cheese and your choice of garnishes. (I used shredded lettuce and cilantro.)

Serves two to four.

Don't forget to roooooooll it up!

Squash, Kale, and Potatoes

I don't remember where I found this recipe, but when prepping for grocery-buying this week, I came across it in my increasingly growing "Cooking" bookmarks folder. I already had kale and some little red potatoes, so I grabbed a kabocha squash (they didn't have any delicata, which is what the recipe calls for) and some green onions (no leeks, either-- sad day) and got started. I also subbed in green cabbage for radicchio because I had some in the fridge I needed to use, but I'm leaving the radicchio in the recipe for next time.

Despite my situational substitutions, this dish is still nutrient-packed, and I'm definitely going to make it again. It was also fairly low-maintenance, other than the squash-slicing, since it's all oven-roasting. It's also pretty versatile, apparently, since the modifications I ended up making still produced a tasty dish.

1 lb winter squash, sliced in half and seeded
1 lb small potatoes (such as fingerling or red bliss), washed
1 cup kale, washed and chopped into 1" ribbons
1 cup radicchio, washed and chopped into 1" ribbons
1 medium leek, halved and chopped into half moons (can sub. green onions)
2 cloves of garlic, minced
3 tbsp extra virgin olive oil, divided
2 tbsp fresh lemon juice
1 tbsp white wine or balsamic vinegar
2 tbsp fresh rosemary, washed and chopped
sea salt and fresh black pepper, to taste

1. Preheat the oven to 425 degrees.

2. Cut the squash into 1/2" slices and arrange in a large baking dish. I left the skin on mine, but some varieties do not allow for that.

3. Cut the potatoes into quarters or eighths (depending on the size), leaving the skin on. Toss the leek, garlic, and potatoes in with the squash with 2 tbsp olive oil, then season with salt and pepper.
4. Roast for 30-35 minutes, stirring occasionally, until the potatoes are fork tender and the squash has begun to brown.
5. In a small bowl, whisk together the remaining olive oil, lemon juice, vinegar and rosemary.
6. When the squash and potatoes are done, remove the baking pan from the oven and add the kale and radicchio into the pan with the roasted veggies.
8. Drizzle with the dressing and toss thoroughly.
9. Let stand for 10 minutes. This allows the greens to wilt in the heat from the pan.
10. Taste and adjust the seasoning/add more vinaigrette as necessary.

Serves three to four.

It's all about the kale.

Simple Lentil Soup

One of my favorite lunches is a can of Amy's Organic Lentil Soup. It's simple, nutritious, and delicious, but all those cans add up, so I decided to economize and make my own version with fresh, local, organic produce.

I used red potatoes (skin on), carrots, celery, and green onions (I didn't have any leeks, for once) along with my sprouted lentils, but I would have thrown in some spinach if I'd had it, and maybe some broccoli, too. I added lots of parsley to my soup because of its health benefits. (Lentils are also packed with awesome.) The result was different from the Amy's I love, but equally delicious. It's also vegan, and perfect for a cold winter day.

4 cups vegetable stock or broth
4 cups water
2 carrots
3 stalks celery
4-5 small red potatoes
1 leek or 4 green onions
1 1/2 cups sprouted lentils
2-3 cloves garlic, minced (or 1/4 to 1/2 tsp garlic powder)
1/8 tsp italian seasoning (or a dash each of basil, oregano, thyme, and rosemary)
1/2-1 tsp parsley
dash of extra virgin olive oil (optional)
sea salt and fresh cracked black pepper, to taste

1. Heat the stock and water over medium-high heat. Clean and chop the vegetables into bite-sized pieces, leaving the skin on the potatoes.
2. Add the vegetables, lentils, and seasonings to the pot and bring to a boil.
3. Reduce heat, cover, and simmer over low heat for (at least) 30 minutes, stirring occasionally.
4. (optional) Using a slotted spoon, remove 1-2 cups of the cooked vegetables and puree them in a food processor or blender. Stir back into pot. (This gives the soup a thicker, velvety texture).
5. Remove from heat and let sit for 10 minutes before serving.

Serves four to five as an entree.

I've got my spoon. Where's my soup?

Popcorn Perfection

This is one to add to my snacks page. Apparently microwave popcorn bags have been linked to cancer, and is just generally not that good for you, so in order to get that delectable movie snack back in our mouths, I started hunting for a healthier alternative. I found out that you can make your own microwave popcorn, and I also found the recipe below, which I like better, because then you're not wasting a paper bag that can no longer be recycled because it's covered in oil. The recipe was originally posted here.

Benefits? Better for your health, and more bang for your buck. This recipe even ensures that almost every single kernel will pop, yet keeps them from burning, which is fantastic. It's also vegan (if you nix the butter), and takes less than ten minutes.

3 Tbsp canola oil (or other high smoke point oil)
1/3 cup popcorn kernels (available in the bulk section of Whole Foods)
2 Tbsp or more (to taste) of butter
Salt to taste

1. Heat the oil in a 3-quart saucepan on medium high heat.
2. Put 3 or 4 popcorn kernels into the oil and cover the pan.
3. When the kernels pop, add the rest of the 1/3 cup of popcorn kernels in an even layer*.
4. Cover, remove from heat and count 30 seconds. (This method first heats the oil to the right temperature, then waiting 30 seconds brings all of the other kernels to a near-popping temperature so that when they are put back on the heat, they all pop at about the same time.)
5. Return the pan to the heat. The popcorn should begin popping soon, and all at once. Once the popping starts in earnest, gently shake the pan by moving it back and forth over the burner. Try to keep the lid slightly ajar to let the steam from the popcorn release (the popcorn will be drier and crisper).
6. Once the popping slows to several seconds between pops, remove the pan from the heat, remove the lid, and dump the popcorn immediately into a wide bowl. With this technique, nearly all of the kernels pop, and nothing burns.
7. If you're adding butter, you can easily melt it by placing the butter in the now empty, but hot pan. Season to taste with salt. You can also add fun things to it like paprika, nutritional yeast, chili powder, curry powder, cumin, grated Parmesan cheese, or even a little sugar to make it taste like kettle corn.

*If you add salt to the oil in the pan before popping, when the popcorn pops, the salt will be evenly distributed throughout the popcorn.

Serves one to two.

This batch is mine!

Simple Balsamic Vinaigrette

Trying to start the new year off right? Start with salad. Salads are supposed to be good for you, but some salad dressings (like my old favorite, Caesar) can make a burger look healthy. So, I've started making my own, which is surprisingly delicious and easy to customize. I think it even tastes better than most restaurant dressings, and it's way better for you.

I like to make my dressing fresh every time, so the recipe below is only enough for four (dinner) salads at a time. However, I know that my mom (who we both just found out uses a strikingly similar dressing) like to pre-make her dressing about a cup at a time, and then refrigerate it until needed. If you're of that vein, just follow the ratio of 2 parts oil to 1 part vinegar. For instance, 2/3 cup oil to 1/3 cup vinegar, with increased seasoning.

The recipe also includes my current favorite salad to dress with this vinaigrette.

4 tbsp extra virgin olive oil
2 tbsp balsamic vinegar
1/8 tsp garlic powder
sea salt and fresh ground black pepper, to taste

1 head fresh lettuce or equivalent, washed by you
3 small carrots, shredded
1/2 cup chopped walnuts
1/2 cup dried cranberries
parmesan cheese, to taste

1. Mix the oil, vinegar, and spices in a small bowl, then set aside.
2. Make sure the lettuce is dry, then chop and place it in a large serving bowl. Pour the dressing over the top and toss until evenly coated.
3. Using two forks or tongs, divide the salad among four plates or bowls. Sprinkle each salad with shredded carrots, chopped walnuts, dried cranberries, and a dusting of parmesan cheese.

Serves four as an entree.

Kitten not included.