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Homemade Grillable Veggie Burger {vegan, gluten free}

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Grilling season is here! Save money and eat lighter with homemade black bean burgers. Ground flax and bread crumbs are used to bind the burgers. Shredded carrots sneak in more veggies! Serve over a bed of shredded lettuce and top with avocado slices (my favorite burger topping) or add classic mustard and ketchup.

If you prefer to make your own black beans instead of using the prepared canned recipe, I have included my simple crockpot method. This makes a lot of beans for a huge cost savings! These burgers are good for your wallet and your belly Smile

This recipe is featured on Vitacost.com, click the link to check it out:

http://blog.vitacost.com/food-and-drink/grillable-gluten-free-black-bean-burgers.html

veggie burger (480x640)picmoneky

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Homemade Grillable Veggie Burger {vegan, gluten free}

Yield: 4 Burgers

Calories per serving: 200

Fat per serving: 1

Ingredients

    Ingredients for homemade crockpot black beans:
  • 2 cups dried black beans if soaking and cooking (see crockpot method below)
  • 1 tsp each cumin and turmeric
  • stir in 1 tsp. sea salt after black beans are done cooking
    • Ingredients for black bean burgers:
  • 3 cups prepared black beans (divided)
  • 1 T. ground flaxseed + 3 T. water (mix together and set aside until it gels)
  • 1 carrot, grated (about ½ cup)
  • 1/2 cup brown rice bread crumbs
  • 1/4 t. each cumin, turmeric, oregano, garlic powder (or favorite spices)
  • 1/2 t. sea salt
  • Burger fixings:
  • Shredded lettuce
  • 1 Avocado sliced
  • Ketchup + Mustard

Instructions

    Method to make crockpot black beans:
  1. Using your crockpot ceramic container, add 2 cups dried black beans and fill with water so beans are covered, plus an extra inch or 2.
  2. Allow to soak overnight or at least 8 hours.
  3. Drain and rinse beans really well, remove any damaged beans or excess skin floating in the water.
  4. Pour beans into crockpot ceramic. Add enough water to cover beans, then add another inch of water over the beans.
  5. Add 1 teaspoon dried cumin and turmeric powder.
  6. Cover and set crockpot to cook on Low setting for 6-8 hours, until beans are fully cooked and softened to your liking.
  7. Drain excess water, then stir in 1 tsp. sea salt.
  8. Proceed with recipe below to make fabulous black bean burgers! You will have leftover beans to make extra burgers or for another recipe.
    9. Method to make burgers:
  9. Drain and rinse black beans, set aside in a bowl.
  10. Add to a food processor, 2 cups black beans along with brown rice bread crumbs, shredded carrots. Pulse until mostly smooth with some chunks.
  11. Add flaxmeal and spices, pulse to combine.
  12. Remove bean mixture from food processor and combine with remaining 1 cup of whole black beans. Mix with your hands in a large bowl or on a large cutting board.
  13. Divide into 4 portions and form 4 burgers of equal size so they cook at the same rate.
  14. Grill (place a sheet of foil underneath burgers) on medium-low heat about 8-10 minutes, these cook at a gentle heat, unlike meat burgers.
  15. Black bean burgers with become crisp on the outside and stay soft on the inside.
  16. Serve over a bed of shredded lettuce and top with sliced avocado and your favorite burger toppings.
  17. Enjoy!

Notes

Nutritionals: (1 burger) 200 calories, 1g Fat, 35 carbs, 11g Fiber, 1g Sugar, 12g Protein

https://www.totalhealthcounseling.com/2014/homemade-grillable-veggie-burger-vegan-gluten-free/

 

#MuffinMadness with Driscoll’s Blueberry Muffins! {gluten free, dairy free}

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It’s March Madness for college basketball in some circles and it’s #MuffinMadness when it comes to Driscoll’s Berries.

Driscoll’s Berries was very gracious to send me coupons for their berries and a Whole Foods gift card (!!) to make their gluten free blueberry muffins. Thank you!!

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The original recipe is posted here: http://www.driscolls.com/recipes/view/6938/Gluten-Free-Blueberry-Muffins

It’s gluten free and looks glorious! I made my version dairy free as well and they came out super moist and delicious! I also cut a third of the sugar so they are perfect for breakfast but not overly sweet, just the way I like them. I hope you’ll make this great recipe too for your favorite gluten free and dairy free eater or yourself.

Disclosure of material connection: Driscoll’s Berries provided me with coupons and a gift card to purchase their product. All opinions expressed here are completely my own.

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#MuffinMadness with Driscoll’s Blueberry Muffins! {gluten free, dairy free}

Yield: 12 regular size muffins

#MuffinMadness with Driscoll’s Blueberry Muffins! {gluten free, dairy free}

Enjoy with a spoonful of coconut oil or pumpkin seed butter on top!

**Muffins freeze very well!

Ingredients

  • 2 cups Gluten free all-purpose flour (I use Bob’s red mill)
  • 2 tsp baking powder
  • 1 tsp xanthan gum
  • 1/2 tsp sea salt
  • 1/4 cup coconut oil, melted
  • 1/2 cup raw honey (local if possible)
  • 2 large eggs
  • 2 tsp. lemon zest
  • 1 tsp vanilla extract
  • 1 1/2 cups Driscoll’s Blueberries

Instructions

  1. Preheat oven to 375. Line muffin pan with paper liners or grease lightly with coconut oil.
  2. Mix together flour, baking powder, xanthan gum, and sea salt in a large bowl.
  3. In a small bowl, beat eggs then mix together with coconut oil, honey, lemon zest, and vanilla.
  4. Pour wet ingredients in with dry ingredients and mix to combine.
  5. Fold in blueberries.
  6. **Note batter will be relatively thick.
  7. Pour about 1/3 cup of batter in each muffin cup.
  8. Bake for 20 minutes until golden brown and toothpick comes out clean.
https://www.totalhealthcounseling.com/2014/muffinmadness-with-driscolls-blueberry-muffins-gluten-free-dairy-free/

picmonkey muffins image

What is your favorite muffin flavor? I love blueberries in the spring and pumpkin raspberry in the fall.

Tamari Maple Salmon

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Salmon is a great fish to thrown on the grill or you can simply broil in your oven or sear on a skillet. It won’t fall apart like more delicate fish.

Tamari (soy sauce without the wheat) always pairs well with salmon. I like to add a touch of sweetness to and I did so by adding real maple syrup.

While you’re grilling the salmon, throw some sweet local corn on there as well. I get mine from Bedner’s Farm on 441 (that’s where the spinach and strawberries came from too!). Check out your local farm for fresh veggies and grill them up with a good piece of fish.

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Tamari Maple Salmon

Tamari Maple Salmon

Ingredients

    For the salmon:
  • 1 # salmon filet
  • 1/4 cup tamari (this is gluten free soy sauce)
  • 2 Tablespoons organic pure maple syrup
  • fresh ground black pepper, to taste
    • For the corn:
  • 2 ears of corn on the cob (look for non-GMO corn)
  • juice of half lime
  • 1 Tablespoon chili powder

Instructions

    Method for Salmon:
  1. Measure tamari and maple syrup, then pour into small glass pan to marinade salmon. Top with fresh ground black pepper.
  2. Place salmon filet, flesh side down into marinade. Allow to soak for 20 minutes to 2 hours.
  3. Grill salmon skin side down on grill for 12-15 minutes until flakes easily with a fork.
    4. Method for Corn:
  4. Peel back corn husk, but keep attached to corn, you can tie it with butcher’s thread. Remove corn husk silk.
  5. Soak corn for 20 minutes in bath of water with 1/2 cup vinegar to clean. Remove then rinse thoroughly.
  6. Roll corn in chili powder then squeeze lime juice over it.
  7. Grill about 12 minutes or until done.
https://www.totalhealthcounseling.com/2014/tamari-maple-salmon/

What is your favorite meal cooked on the grill?

Cold Morning Teff Bowl

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teff (480x640)picmonkey

We’ve had a few cool mornings in Florida and I’m loving it, but I’m so not in the mood for a smoothie.

I need something warm in a bowl with a little cinnamon and cooked fruit.

You might think I’m gonna reach for oatmeal, but not today.

Check out ancient grain teff that comes from Africa. It cooks up in just 15 minutes and is super filling and a high protein grain.

Let this grain cook while you’re in the shower and have it hot and ready to enjoy before you head out to work.

Cold Morning Teff Bowl

Ingredients:

1/4 cup teff grain (I like Bob’s Red Mill)

1 cup water

1 teaspoon ground cinnamon

pinch of sea salt

1 small apple chopped

Method:

1. Measure out teff grain and add to small cooking pot.

2. Measure out water and add to pot.

3. Chop apple and toss in pot.

4. Add cinnamon and pinch of salt.

5. Bring to a boil, then cover (leaving small space for air to escape) turn down and simmer for 15 minutes.

6. Stir well, let cool so you don’t burn your mouth then enjoy!

Sweet Potato and Black Bean Pot Pie {Vegan, Gluten Free, Dairy Free}

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Winter is here and we all want delicious and filling foods to warm our bellies. I am obsessed with sweet potatoes, more specifically garnett yams when I can get my hands on them.

Black beans are great paired with sweet potatoes and a cornmeal crust had to go on top. My first version had a regular pie crust on top, it was good, but I craved a cornmeal crust and there you have this version below.

I made this dish for Vitacost.com, they feature my recipes and wellness articles on their blog spot called Vitablog at http://blog.vitacost.com/.

potpie - picmonkey (480x640)

For the full recipe head to the Vitablog posting:

http://blog.vitacost.com/recipes-2/sweet-potato-black-bean-vegan-pot-pie.html

What is your favorite winter dish? Please share in the comments section below.

XO,

Pam