Monday, December 8, 2014

Lentil Rice Burgers on Homemade Buns

Lentil Rice Burgers
1 cup uncooked lentils
1 cup uncooked brown rice
1-1/2 cups carrots, finely grated
1 small onion, finely grated
1/2 teaspoon garlic powder
1-1/2 cups uncooked oatmeal
spices, salt, and pepper to taste

Cook lentils and rice in 4 cups water for 45 minutes, simmering over low heat in a covered saucepan. Allow to cool.

Add remaining ingredients and mix well. Shape into patties and cook on pan or on cookie sheet in oven (may spray with non-stick spray) over medium heat, until nicely browned (about 6 minutes per side).

Adapted from

makes 8 burger patties
134 cal  |  1g fat  |  26g carbs  |  6g protein

Homemade Hamburger Buns
1-1/2 teaspoon active dry yeast
1/4 cup warm water (110 - 115°F)
1 tablespoon brown sugar
1/4 cup almond milk
1/2 tablespoon ground flax seeds + 3 tablespoon water
1 tablespoons coconut oil
1 teaspoon salt
1-1/2 cups whole wheat flour

Stir the yeast and sugar into the warm water and let it sit until dissolved.

In a separate bowl, whisk together the milk, flax egg, coconut oil, sugar and salt. Add this to the yeast mixture and stir until well combined. Add all the flour mixture and stir until it forms a shaggy dough.

Knead at low speed for 10 minutes (The finished dough should be smooth, feel slightly tacky and spring back when poked). Cover and let the dough rise in a warm spot until doubled in size (approximately one hour).

Dust your work area with a little flour and turn out the risen dough on top. Divide the dough into 4 pieces and shape each piece into a tight ball. Transfer the balls onto a baking sheet and let them rise until they look puffy and hamburger-sized (approximately 30 – 40 minutes).

Bake the buns at 375 degree for approximately 15 – 18 minutes (or until golden on the tops). Let the buns cool at room temperature before slicing and using.

Adapted from

makes 4 hamburger buns
223 cal  |  6g fat  |  37g carbs  |  7g protein

Sunday, December 7, 2014

Black Bean and Sweet Potato Chili

1 tablespoon oil
1 onion, diced
1 large sweet potato, washed and cut into small cubes
1 red bell pepper, cut into small pieces
1 tablespoon chili powder
1 teaspoon cumin
1/2 teaspoon smoked paprika
1/2 teaspoon cinnamon
1 can of petite diced tomatoes in juice
1 can full of water
1 can black beans, drained and rinsed
1 can kidney beans, drained and rinsed
salt and pepper, to taste

In a large pot with lid, heat oil over a medium high heat.

Add onion and a sprinkle of salt and cook, stirring, for about 5 minutes until translucent.

Add in sweet potato and stir to coat in oil, cover and cook with onions for another 5 minutes, stirring occasionally and adding a little water to the pot if anything is sticking.

Add red bell pepper and spices, stir and cook for 1 minute. Add the can of tomatoes with juice, fill the can up with water and pour that in as well. Add the rinsed black beans and kidney beans and stir everything to combine. Cover and lower the heat to medium-low.

Cook at a simmer for about 30 minutes, stirring occasionally, until the potatoes are tender but not mushy. If it’s looking a bit watery, cook uncovered for about 5 minutes or until the chili has reduced and thickened.

Optional: top with avocado or full-on guacamole, salsa or hot sauce.

Adapted From

makes 4 servings
300 cal  |  4.1g fat  |  49g carbs  |  14.1g protein

Tofu Sushi

1 cup white sushi rice
4 sushi nori (seaweed wrappers)
2 carrots, shredded
1/2 cucumber, sliced lengthwise
6oz tofu, pressed and cut into strips
1/2 avocado
1/4 cup rice vinegar
1 tablespoon white sugar

Start by preparing the sushi rice; ideally, this should be done a few hours in advance to allow rice to cool before preparing sushi. Rise dry rice until water comes out clear. Bring rice and 1-1/2 cups water to a boil in a saucepan. Cover and reduce to simmer for 20 minutes. Stir occasionally to prevent sticking to pot. 

When the rice is almost done, combine the vinegar, sugar, and salt in a dish. Microwave for 30 seconds or until the vinegar is warm enough for sugar and salt to dissolve. When rice has absorbed all the water, cut the vinegar mixture into the rice. Allow rice to cool, it will thicken and become stickier as it cools.

Before wrapping sushi, have all your components ready to go. You will also need a cup/dish of water to dip your fingers into to prevent sticking to the rice. On a nori wrapper, spread a layer of rice evenly across the middle, leaving a inch or two exposed at either end. Arrange carrot strips, cucumber strips, avocado, and tofu on top of rice. Wrap nori tightly over your vegetables. Wet the other exposed edge of the nori and roll wrap all the way. Use your hands to press the wrap into an even cylinder. 

On a dry surface, slice the completed wrap with a wet blade. Use your sharpest knife to prevent squishing the wrap. Continually wet your knife between each cut. Each maki roll should be able to be sliced into 8 pieces. 

Makes 4 maki rolls, each sliced into 8 pieces
272 cal  |  7.7g fat  |  40.3g carbs  |  9.4g protein

Tuesday, December 2, 2014

Golden Beet and Apple Salad

Half of a gala apple
200g golden beets
25g dried cranberries
25g walnuts
3 cup red romaine lettuce
1 tablespoon raspberry walnut dressing

Preheat oven to 400F. Wash beets and apple. Slice the ends off the beets. Wrap all in foil, large beets should be wrapped individually, small beets can be wrapped together. Place on baking sheet. Roast beets and apple for 50-60 minutes.

Once cooled enough to touch, rub skin from beets. Dice beets into large chunks. Dice apple into similar sized chunks. Measure cranberries, walnuts, and dressing. Pack for a portable lunch or combine all and serve.

444 calories  |  21g fat  |  61g carbs  |  10g protein