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Quinoa Yucca Veggie Burgers

I made this recipe for quinoa yucca veggie burgers when we had an abundance of cassava root and an abundance of quinoa from our original covid-19 stock up on protein rush. This recipe is great for making veggie burgers in bulk and then freezing a few for future snacking.


Ingredients for Quinoa Yucca Vegetable Burgers

  • 5 cups cooked quinoa
  • 1 can garbanzo beans
  • 1 onion
  • 2 large handfuls of fresh herbs
  • 2 tablespoons chopped garlic
  • 4 cups cooked and roughly chopped casssava
  • 1 egg
  • 1 ½ teaspoons salt or to taste
  • fresh ground pepper to taste
  • ½ cup or more gluten-free flour or not to coat

Steps for Quinoa Cassava Burgers:

1. Cook  the quinoa according to instructions 
2. Prepare and cook cassava
3. Meanwhile, chop onion, garlic, carrot, fresh herbs and sauté in pan until soft
4. In a food processor, blend cooked cassava, onion and herb sauté and egg and process until mostly smooth
5. Put cooked quinoa in large bowl and add cassava herb mixture from food processor mix well, season as desired
6. In a separate bowl add gluten-free flour or flour of choice. Place ⅓ cup mixture or so into bowl and form a ball, then squish into a patty
7. Then you can either pan fry, air fry, or bake your patties.
8. If your are using an air fryer I recommend 14 minutes brushed with coconut oil or sprayed with olive oil before and in the middle of cooking time before flipping 7 minutes into the cooking time
9. If you prefer to bake… bake at 425 and coat the pan in oil and brush the burgers in oil. You may then choose to flip halfway through baking at around 15 minutes.
10. If you are pan frying, they need about 3-5 minutes on each side to make sure the egg is cooked through. 

If you like this recipe you may like my….

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Pumpkin & Ginger Beef Stew

It has been a while since I have made this ginger beef stew for my hunny. For some reason I was re-inspired. Maybe it was the fresh shipment of Big Island Beef stew sent to my corner grocery store here in Pāpaʻaloa. I used to make this ginger & squash version of beef stew almost weekly for my hunny. My method is pretty dialed. I hope you find this recipe easy to follow. It is pretty forgiving. The most important part is that you cook the beef long enough. If you use tamari instead of soy sauce, and a gluten-free thickener this recipe is gluten-free and dairy free.

Ingredients for Pumpkin & Ginger Beef Stew

  • 1 tablespoon olive oil
  • 1 pound grass-fed beef stew meat
  • 3 cloves of garlic roughly chopped
  • 1 large carrot, sliced in whole, thin rounds
  • 1 medium onion roughly chopped
  • 1-2 inches thick ginger, peeled and chopped in big slices
  • about ½ cup dry red wine
  • ½ medium size tropical winter squash like Kabocha.
  • 2 potatoes, washed, skinned, quartered and chopped
  • 2 tablespoons organic soy sauce
  • 1 tablespoon pure maple syrup
  • salt and pepper
  • about 2 tablespoons flour or thickener of your choice (I alternate with whatever is closest to reach – tapioca starch, cassava flour, rice flour)
  • fresh herbs of your choice – I use whatever I have growing which right now was rosemary, oregano, stick thyme, and parsley. I skipped the basil because the others were more potent spices when cooked down.
  • 2 Hawaiian chili peppers if desired

(optional: more veggies like red pepper, herbs, green beans, peas, etc).

Steps for Ginger Beef Stew with Pumpkin

  1. Sauté onions, garlic, and ginger until aromatic in 1 tablespoon of olive oil in a large pot
  2. Add stew meat and stir consistently until the meat starts to brown
  3. Once browned and sticking to bottom, deglaze pot with ¼ cup red wine and scrap brown bits until pot is clean.
  4. add 6 cups of water bring to a boil.
  5. Reduce heat and bring to simmer for about 2 hours, adding more water as need to keep the beef stew submerged.
  6. add the squash in one whole piece and potatoes quartered
  7. simmer another 30-45 minutes until beef begins to fall apart
  8. add 2 tablespoons soy sauce and 1 tablespoon maple syrup
  9. add salt and pepper to taste
  10. stir in fresh herbs and finish for another 10 minutes, making sure beef is tender and easy to cut in half with fork.
  11. Remove some of the broth and taste it for flavor. Then, stir in 1-2 tablespoons flour with a whisk into hot broth to dissolve.
  12. Add flour broth mixture to pot and allow to thicken for a few minutes before removing from heat.

Enjoy over a scoop of rice!

If you like this recipe maybe you will be interested in my Big Island Beef Shepards Pie.

 

 

 

 

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Vegetable Bean Loaf


This vegetarian bean load is pretty good for being so incredibly easy. And it is a great way to use all those beans you stocked up on! This recipe is adapted from the Spicy Bean and Lentil Loaf recipe from the book… “Vegetarian: The Greatest Ever Vegetarian Cookbook”. This is my quick and dirty recipe. Enjoy your own variations! 

 

Recipe for Vegetarian Bean Loaf

Ingredients and steps:

Sauté these first:

  • 1 clove garlic chopped
  • 1 carrot copped
  • 1 onion chopped
  • 2 celery stalks chopped
  • large handful fresh herbs like parsley, basil, dill, rosemary, thyme etc.

Then in a food processor blend…

  • sautéed veggies and herbs
  • 1 can garbanzo beans drained and rinsed
  • 1 can kidney beans drain and rinsed

After blended until smoother move to a bowl and add these remaining ingredients
½ cup breadcrumbs ( I use ½ frozen ends of loafs and ½ oatmeal)

  • ½ cup cheese (I use shredded Parm)
  • 1 tablespoon ketchup
  • 2 tablespoon Worcestershire sauce
  • 1 tablespoon tomato paste
  • 1 egg
  • 1 teaspoon cumin
  • ½ teaspoon or more to taste cayenne
  • salt and pepper to taste

    Bake at 350 degree in an oiled loaf pan for 45-60 minutes and serve warm or cold. 
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Taro burger with rice, fresh herbs and vegetables

This holiday season, I am always reminded to be more grateful, and more industrious with the food we grow on our farm. We just harvested a large amount of taro – and of course my first thought was to make another large batch of taro burgers. This time I didn’t have the ingredients I had on hand for my last taro burger recipe, Taro Millet Burgers so I had to experiment again! The taro burger recipe below features taro, rice and fresh herbs and vegetables. You could probably make it vegan if you left out the eggs but I think the little bit of extra protein from eggs is a bonus in this recipe.

More about Taro

Taro is Native to South India and Southeast Asia and in Hawaii is considered a “canoe plant” (it was brought here by the first Polynesian settlers. Kalo (the Hawaiian word for Taro) has extreme significance in Hawaiian diet and culture. In the Native Hawaiian creation story , taro is the the older brother of mankind. Throughout Hawaii’s history, taro remained a staple crop and a significant part of the diet. Today, on the Hawaiian Islands kalo is still consumed regularly, but does not make up as large of a percentage of the diet as it had previously.

The scientific name for taro is Colocasia esculenta. It belongs to the Araceae (aroid) family, in the large genus, Colocasia. There are many varieties within 2 main types, dryland taro and wetland taro. We grow dryland taro in our garden, in raised rows. We get plenty of rain here on the Hāmākua coast of Big Island so this method is suitable and there is no need for us to grow wetland taro in Lo’i (taro ponds).

All of the taro plant is edible. However most people who are referring to taro, are referring to the root or corm when they say taro. In addition to the root, both the leaves and the stems of taro are also edible. But, all parts of the plant need to be thoroughly cooked; otherwise they contain too much calcium oxalate, which is considered toxic and will result in a very itchy and uncomfortable throat when consumed undercooked.

You can even put all of the taro plant in the pressure cooker at once. First the steam basket, then taro root, then stems and then leaves. The stems have a delicious nutty taste when they are freshly cooked and warm. The corms are often compared to potatoes, but they are stickier, starchier, and tastier. The also have a slightly nutty taste.

Health benefits of taro

Taro has so many health benefits. Many people believe that eating taro is an essential part of a healthy diet. It is not easy to harvest and cook it, you have to dig it up, wash it, cook it, then process it. It sticks to everything and leaves quite a mess! But it is worth it. The whole process, (including digestion) slows you down and makes your  truly appreciate the food. Taro root is high in fiber and potassium and also contains some folate, Vitamin E, Vitamin C and a small amount of calcium. See the nutrition facts in the chart below.

 

Taro nutrition Facts

(Colocasia esculenta (L.) schott), raw, Value per 100 g, (Source: USDA National Nutrient data base)

PrincipleNutrient ValuePercentage of RDA
Energy112 Kcal6%
Carbohydrates26.46 g20%
Protein1.50 g3%
Total Fat0.20 g<1%
Cholesterol0 mg0%
Dietary Fiber4.1 g11%
Vitamins
Folates22 µg5.5%
Niacin0.600 mg4%
Pantothenic acid0.303 mg6%
Pyridoxine0.283 mg23%
Riboflavin0.025 mg2%
Thiamin0.095 mg8%
Vitamin A76 IU2.5%
Vitamin C4.5 mg7%
Vitamin E2.38 mg20%
Vitamin K1 µg1%
Electrolytes
Sodium11 mg<1%
Potassium591 mg12.5%
Minerals
Calcium43 mg4%
Copper0.172 mg19%
Iron0.55 mg7%
Magnesium33 mg8%
Manganese0.383 mg1.5%
Selenium0.7 µg1%
Zinc0.23 mg2%
Phyto-nutrients
Carotene-ß35 µg
Carotene-α0 µg
Cryptoxanthin-ß20 µg
Lutein-zeaxanthin0 µg

 

Taro Burger Recipe

yield: 30 burgers

equipment: food processor, pressure cooker (optional)

 

ingredients

  • 10 pounds taro or approx 15 cups roughly pureed and cooked taro root (enough to fill up a whole pressure cooker)
  • 2 cups uncooked rice
  • 2 eggs
  • 5 carrots (grated, I used a my food processor since it was gonna get dirty any way)
  • 2 cups chopped greens (kale, spinach, etc)
  • 2 onions (sliced, again I sliced them quick in the processor)
  • 3 tablespoons minced garlic (I used the jar of minced organic garlic from costco – economical and quick)
  • a few handful lots of herbs (this time we used fresh rosemary, vietnamese coriander, parsely and stick thyme)
  • 5 tablespoons soy sauce
  • 2-3 teaspoons salt
  • lots of ground pepper
  • ¼ cup or so olive oil or coconut oil
  • 3 cups breadcrumbs (can do gluten-free crumbs!)

steps for taro burger recipe:

  1. first cook taro until it is soft and easily sliced with a knife (see post on cooking taro in a pressure cooker)
  2. Cook white rice (2.5 cups water, 2 cups rice, bring to boil and cover for 20 minutes)
  3. Sautee onions and carrots in olive oil, add garlic and cook until soft, add chopped greens and cook until wilted.
  4. While you got the veggies going, chop taro into chucks and place food processor
  5. Pulse taro in processor until mostly uniform and not very chunky. This may take several batches.
  6. Remove and place in large mixing bowl
  7. Now in food processor blend ½ the amount of cooked rice, eggs, herbs, soy sauce, salt, pepper.
  8. Mix into the large mixing bowl with taro and add the other ½ of the rice
  9. Mix by hand until thoroughly combined.
  10. In another bowl empty about a cup of breadcrumbs. Make balls out of the taro mixture, cover them in breadcrumbs and then press to make a patty. Add more breadcrumbs as needed to complete covering the taro burgers in breadcrumbs.

You can panfry the taro burgers or baked them. In this bulk recipe I did both. The panfried ones had a nice crispy outside. The baked ones didn’t crisp up so well but will be great frozen and then crisped up in a pan.

  1. To fry them place 2 tablespoons oil in a heated pan, fry for about 5 minutes on each side being carfeful not to burn. Add more oil as needed to get em crispy.
  2. To bake, oil a baking pan or sheet and place patties in preheated oven 375-400 degree F, flip burgers after about 20-25 minutes.

Enjoy! Make an exotic aioli and enjoy these on fresh buns or sourdough – snack on the them cold straight outta the fridge.

 

If you liked this recipe try my…

 

Taro Millet Veggie Burger

Black Bean Quinoa and Millet Veggie Burger

 

resources:

http://www.honolulumagazine.com/Honolulu-Magazine/December-2017/The-Essential-Guide-to-Taro-How-Kalo-is-Eaten-Around-the-World/

Taro can be prepared in an enormous variety of ways

 

Taro: Good For More Than Poi

 

Can Taro Farming Heal Hawaii?

 

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Gluten-free Salmon burger – Salmon Croquettes

salmon burger

This is the first salmon burger recipe that I have felt confident posting. Canned Wild Alaskan salmon is a staple in our house. It is relatively inexpensive, especially when bought in bulk at wholesale stores like Costco. We get 6, 6oz cans for about $13. That’s 36 ounces, 2.25 pounds, equalling less than $6 a pound for wild salmon.  It is already cooked and it is easy to incorporate in quick meals like my salmon salad recipe, a quick pasta or mac and cheese, or even my fried rice dish. But we get sick of all those options so every once in a while I have to make salmon burgers, or salmon croquettes as Adam likes to call them.

Health Benefits of Wild Salmon

I like including Wild Alaskan salmon in my monthly diet. Often, the frozen fillets at the store are disappointing and the smoked salmon packages are severely overpriced here in Hawaii. Wild Salmon has so many amazing health benefits. Salmon is high in omega-3s and Vitamin D,  Vitamin B12 and B3, and B6.  It is high in selenium, a great source of protein, and a good source of potassium. Wild Alaskan Salmon is also low in mercury and it has less exposure to bisphenals and heavy metals. Moreover, the pink rosy pigment in salmon is  an phyto-chemical or  carotenoid, called astaxanthin. Studies in animals show that Astaxanthin acts as a antioxidant and reduces inflammation and tissue damage.

Is the Burger a Croquette?

This recipe isn’t for a plain, gooey, salmon burger. Instead this salmon creation is breaded and shallow fried in healthy oils. My recipe also is not traditional for either the salmon burger category or the salmon croquette category. Potato is one of the main ingredients in croquette recipes across cultures. Chefs mix mashed potatoes with poultry, meat or fish, adding onions, herbs, and milk or eggs, etc. Then they bread and deep fry the croquettes or patties.

 

My salmon croquette recipe skips the potato (although you could try adding potato and cut out adding the breadcrumbs into the mixture). Instead of potato, this croquette recipe uses egg and just a little breadcrumbs inside the mixture.  Then they are coated in breadcrumbs before giving them a solid shallow fry in olive oil or coconut oil.

Like many of my recipes this one is simple, easily made with several ingredients that you are likely to have on tap. The salmon burgers are flexible, you can leave out the carrots, add red pepper, chop fresh herbs etc. Oh, of course they are also gluten-free if you use gluten-free soy sauce and gluten-free breadcrumbs.

salmon burger recipe katies tropical kitchen

Recipe for Gluten-free Salmon Burger

yield: about 8 burgers about 3 inches diameter by ½ inch thick

special equipment: maybe a blender for making your breadcrumbs

Ingredients:

  • olive oil or refined coconut oil for sauté and pan-fry
  • 2 cans of salmon (Wild Alaskan, boneless and skinless is preferred), drained
  • 2 stalks celery chopped fine
  • ½ large carrot (or 1 small carrot) chopped fine
  • 1 small onion chopped fine
  • 1 heaping tablespoon chopped garlic (2-4 cloves)
  • ¼ cup parsley chopped fine
  • 2 eggs beaten lightly
  • 1 large pinch of salt (½ teaspoon or so)
  • 2 tablespoons gluten-free tamari or soy sauce
  • ½ cup gluten-free bread crumbs for the mixture and another 1 cup or so for breading the outside of the burger. (I save the end or slices of our gluten-free bread, add a little bit of uncooked quick oats and blend on high until fine).

Steps:

  1. Pour enough olive oil to cover the pan and sauté chopped onion, celery and carrot and garlic for 5-10 minutes until carrots are soft. Add the chopped parsley for the last 2 minutes.
  2. In the meantime add canned salmon, salt, pepper, soy sauce, and bread crumbs and mix well
  3. When the sautéed vegetables are done, add them to the salmon mixture and check for taste (salt, pepper, soy etc).
  4. Then add the egg and ½ cup of breadcrumbs
  5. In a separate bowl place ½ cup or more breadcrumb mixture
  6. Form salmon patties and fry lightly on each side until golden brown about 4-5 minutes on each side.
  7. Serve warm or cold with whatever side dish you feel is appropriate

If you like this recipe try my…

Quick Salmon and Avocado Salad

Gluten-free breaded chicken and veggie nuggets

Resources:

HealthWatch: Pink Chemical In Salmon, Flamingos May Be Powerful Supplement

https://www.marksdailyapple.com/are-your-canned-foods-safe-to-eat-a-bpa-free-buying-guide/

 

 

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Taro Millet Veggie Burger

Taro or Kalo is a Hawaiian/Polynesian staple root crop. It can also be found in many places of the world. It is usually a light-medium purple in color, and has a starchy and uniquely earthy flavor. The corms (root balls), stems and leaves can all be eaten. All of these plant parts need to be cooked for a long period of time to prevent serious irritation: the leaves and stems need to be cooked for at least 45 minutes in pressure cooker, cooking the taro root or corm in a pot takes 3-4 x as long (see note  1 & 2).

Many traditional dishes made are with kalo. In Hawaiian culture the most popular are poi (a fermented mashed taro root) and kulolo (a dessert made of mostly taro and coconut milk). However, recently in tropical locales, restaurants and home cooks are developing their version of the taro burger. Maui Taro Burgers is the first large scale commercial source to make it into whole food and health food stores throughout the state of Hawaii. So I am on the mission to perfect my own taro burger recipe.

This recipe is still under construction. I’ve made it 2x now with similar delicious results. Please provide comments and helpful tips : )

Taro millet garden vegetable burger recipe

yield: 15-20 veggie patties

ingredients:

  • 3 cups cooked and mashed taro
  • 1 cup dry millet, cooked
  • 1 1/2 cups flour (e.x. spelt) for mixing in dough and another 1+ cup for dusting burgers (about 3 cups total, can make this gluten free if you use a comparable gluten free flour).
  • 2 eggs beaten
  • 1/2 onion, 2 stalks celery, 2 small carrots diced fine, 1/2 cup diced red pepper, 4 medium garlic cloves
  • handful chopped parsley and basil
  • 2 teaspoons salt
  • Black pepper to taste
  • 1-2 tablespoons non-gmo soy sauce or tamari
  • Several tablespoons of refined coconut oil

steps for cooking and preparing the taro/kalo

  1. Wash and peel kalo/taro, cut into large pieces (the size of palm is fine, 1-2 inch thick) and place in pressure cooker with water 1 inch covering the kalo.roughly chopped and peeled taro
  2. Bring to pressure (about 10 minutes on high), reduce heat to simmer  (low-medium) and cook about 45 minutes until soft
  3. let cool 2o minutes and then release pressure, once cool enough to handle drain water and mash either by hand, or by blender (I use an immersion blender for easy clean up and low waste).

steps for preparing veggie burger batter

  1. In the meantime, sauté onion, celery, carrots, red pepper in olive oil until soft. Once cooked add herbs and wilt. remove from heat
  2. In a bowl combine eggs,  1 cup flour, mashed taro, and sautéed veggies, add salt and pepper, and 1-2 tablespoons soy sauce (we use non-gmo, organic tamari).
  3. Fold in millet. At this point the batter will be loose. You can add in a little more flour if it is very very loose, but don’t over do it because you will dust them in a lot of flour in the next step. taro millet batter
  4. Pour about 1/2 cup of dusting flour onto plate. Plop a large spoonful of batter into pile of flour and cover it, then gently pick it up and toss in your hands to create a patty. Place immediately and carefully into hot pan with good amount of refined coconut oil.
  5. Add more flour to the dusting plate as necessary, and continue to add the patties to the pan.  Fry on medium (or medium to low heat) for about 5 minutes on each side. The outside will develop a nice, golden brown crust. After frying they may still be a little mushy inside. If you prefer them more firm you can transfer your batch to the oven. Bake on 300-350 degrees F for 30 or so minutes.taro millet burgers pan fry
  6. Cool and stack in-between wax paper for best storage results. You can freeze for a few months.

 

Notes:
  1. In general, the taro refers to the widely variable species named, Colocasia esculenta (i.e. edible in latin), which are grown primarily for its roots or corms, and then its leaves. Taro is related to ornamental plants like  Xanthosoma and Caladium, and is often mistaken for elephant ear. elephant ear has a similar leaf and root shape but the root grow more above ground and is skinner and the shape of the “heart” in the leaf is more disjointed. Elephant ear may have been considered a famine food as it needs to  be boiled for many hours before it is safe to eat.
  2. The irritant in uncooked taro is the result of calcium oxalate, tiny crystals of a natural pesticide.  This info is from http://everythingisscience.blogspot.com/2007/01/why-does-taro-make-your-throat-itch.html and http://www.molokaihealthguide.com/healthtalk/display.htm?id=34
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Coconut red pepper and squash soup

Smooth and savory, this recipe has the slightest sweetness from the rep pepper, carrot and squash and a tiny bit of texture from the fresh coconut. This coconut red pepper squash soup is packed with beta-carotene, vitamin A, and vitamin C, along with healthy fats from coconut and fiber from all the veggies.

This recipe features fresh coconut flesh, not the creamy coconut milk or the sweetened coconut flakes. Fresh coconut flesh. Coconuts come from the cocos nucifera palm and grow very well in tropical low-mid elevations. One tree can produce as up to 150 nuts per year. One medium size nut and its water can provide an average sized person with almost all of the daily required vitamins, minerals, and calories. Coconuts are truly a super food.

Coconuts have a lot of good fat, some carbohydrate, proteins and fiber. One 100g piece of mature coconut meat has: 354 Calories, 9 grams of fiber, 33.5 grams of total fat, 3.3 grams of protein and 15 grams of carbohydrates.  For example,  coconuts contain copper, calcium, iron, manganese, magnesium, and zinc, potassium. Furthermore, coconuts are also rich in B-vitamins: folates, riboflavin, niacin, thiamin, and pyridoxine. Additionally,  coconut contains Lauric acid, which increases good-HDL cholesterol and protect the arteries by preventing blood vessel blockages.

On our farm we already have 6 coconut palms fruiting and we are getting ready to plant 35 more dwarf coconut trees. Stayed tuned for many many future fresh coconut recipes.

Coconut red pepper squash soup recipe

Servings: 6, 8 ounce cups

Ingredients:

  • 1 small winter squash (about 2 cups cooked flesh)
  • 2 medium carrots
  • 2 stalks of celery
  • 1 large red pepper or several small ones
  • 1/2 onion
  • flesh of 1 young coconut (about 1/4 in thick) or 1/2 coconut
  • 6 cups of water
  • salt and pepper

Steps:

  1. Cook squash and remove about 2 cups of flesh
  2. Then, add squash and roughly chopped veggies (save coconut for last)
  3. Boil the soup until all veggies are tender, 20-30 minutes
  4. Let cool, add salt and pepper
  5. Once the soup is a bit cooler, add coconut and use immersion blender or regular blender.

1 serving is 8 oz, or 1 cup.

red-pepper-coconut-squash-soup

 

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Indian spiced eggplant (Baingan Bharta) with chickpeas and raisins

We are blessed right now to have eggplants coming out of our ears!!! (or just choke on our plants). So…I invoked this recipe from my repertoire. This recipe is a slight twist on the many variations of Indian dish Baingan Bharta.

All Baingan Bharta recipes have many ingredients in common: eggplant, onions,  tomatoes, ginger, pepper and garlic. Many add garam masala, coriander, turmeric, etc.  I learned to make this during my very first vegan phase in my early early 20’s. To make it heartier (more protein) I started adding chickpeas, and to counterbalance the heat in it, I favored adding a few plump raisins at the end. So in reality it is a bit far from any Baingan Bharta you would order at an authentic Indian restaurant, but in my opinion mo betta!

 

Recipe for Indian spiced eggplant (Baingan Bharta) with chickpeas and raisins

 

Servings: 4+ (~1 cup each)

eggplant

Ingredients:

  • 2 tablespoons olive oil
  • 4 medium size eggplants
  • 1-2 medium-large tomatoes (chopped fine)
  • 1 large onions (chopped fine)
  • 1 Hawaiian chili pepper (chopped fine)
  • 5 garlic cloves chopped fine
  • 2 inch (½ in diameter or so)piece of ginger, grated
  • 1 inch(¼ inch diameter or so) piece of turmeric grated
  • ½ teaspoon cumin
  • ½ teaspoon garam masala
  • ¼ cup raisins
  • 1 and ½ cup (or to liking) cooked chickpeas

ingredients for baingan bharta

 

Steps:

  1. Preheat oven to 450 degrees F. Lay eggplant on baking sheet, pierce eggplant to help let out steam.
  2. Bake at 450 degrees for 15 minutes and then turn over. Bake another 15 minutes or so until a knife enters easily skin starts to separate from the flesh of the eggplant
  3. Once cooled peel eggplant and roughly chop and mush
  4. Heat oil in large sauté pan (med-high heat) and add onions until they start to become soft, stirring very often
  5. Add ginger, garlic, and turmeric and stir constantly for less than 1 minute
  6. Add tomatoes, cumin, and garam masala and reduce heat to medium-low. Cook for a time until tomatoes incorporate themselves into onions mixture.
  7. Add eggplant and mush a bit with your spatula or mixing spoon, allow to heat up and cook another 5 minutes or so on medium heat.
  8. For the last 5 minutes add chickpeas and raisins.
  9. Enjoy warm with rice, alone, over greens, or with naan, etc.

 

 

 

 

 

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Quick Salmon and Avocado Salad

This salmon and avocado salad is extremely convenient, simple and inexpensive. It is so good for you it’s hard to believe it takes 2 minutes to make.  We use canned Wild Alaskan Salmon we got from Costco and local avocados. You could also try this with  high quality canned tuna (but obviously only eat it occasionally because of mercury and other toxins). For this recipe you can serve the salmon salad over a bed a lettuce, top with Manchego cheese or make a sandwich. If you want you can also add diced celery, and use products like Veganiase to make it taste more like your traditional tuna salad.

Both wild salmon and avocados are high in omega 3 fatty acids, which are vital to our health. Most of the common knowledge about omega 3’s stops there, and that’s ok. We don’t all need to be nutritionists to eat better. In our increasingly “Westernized” diets, we have an imbalance of omega 3s (the good kine) and omega 6 (the kine we need to limit). Omega 6 acids are in many things that are good for us (in moderation) but also in many things we should avoid, especially the conventional and GMO versions (soybean oil, cottonseed oil, vegetable oil, corn oil, meat and dairy products, imitation cheeses, imitation eggs and egg mixes).

salmon and avocado salad

Recipe for Salmon and Avocado Salad

Servings: 2

Ingredients:

  • 1 can wild salmon
  • 1 small-medium avocado
  • 1-2 dashes organic, or non-GMO, soy sauce (or gluten-free tamari)
  • A few turns of fresh ground black pepper

Steps:

  1. drain salmon
  2. mash salmon and whole avocado in bowl
  3. add pepper and soy sauce to taste (careful not to add to much soy)

 

 

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Black Bean Quinoa and Millet Veggie Burger

This black bean burger has millet, quinoa, veggies and fresh herbs. They are gluten-free and have a simple but unique flavor and texture, plus they stick together and crisp up well when pan fried in olive oil. Additionally, the recipe has an excellent balance of beans, starches and garden veggies.

Black Bean Quinoa and Millet Veggie Burger Recipe

yield: about 12 vegetable bean burgers, 4 inch diameter and ½ inch thick
special equipment: food processor for mashing beans is optional, non-stick pan makes using less oil possible.

ingredients:

  • 2 cups cooked or 1 can black beans
  • ½ cup dry quinoa, cooked
  • ½ cup dry millet, cooked
  • 2 cups water for quinoa and millet
  • 2 carrots chopped fine
  • 2 celery stalks chopped fine
  • ½ medium onion
  • ¼ cup chopped red or yellow bell pepper
  • handful (¼ cup chopped) of fresh herbs (parsley, basil, oregano, etc.)
  • 3 cloves (or less) garlic
  • ½ teaspoon sea salt
  •  2-4 tablespoons soy sauce (non-gmo, organic, and/or tamari)
  • 1 egg (beaten)
  • ¼ cup – ½ cup oat flour (or other substitute)
  • 1 tablespoon olive oil for cooking veggies
  • plus 1-2 tablespoons olive oil per batch of veggie burgers to fry in non-stick pan

Steps:

 

  1. Start cooking the millet and the quinoa. In the meantime sauté veggies in olive oil (onion, celery, carrot, garlic, and fresh herbs) for 5-10 minutes until tender.
  2. Pulse black beans in food processor, or mash by hand until the batter resembles a mush with some visible whole black beans. Add veggies and salt and mix a little more. If using a food processor transfer the mix to a bowl, then fold in quinoa and millet. Next, add egg and fold in oat flour. Finish with sauce soy.
  3. Form patties with your hands to desired diameter and thickness. In a non-stick pan, add 1-2 tablespoons olive oil per 34 patties and bring to med-high. When oil is hot, shallow-fry 3-4 at a time, making sure to turn them frequently every 2-4 minutes or so to prevent burning and to get an even crisp on the outside.
  4. They will be done in less than 10 minutes, crisp, hot, but not burnt. You need to cook them through because they have egg.  I’ll confess, I haven’t tried to bake these yet. If I did I would spray them or lightly brush them with olive oil to make sure they stay together a little bit and crisp up. I would bake on 400 for 20 minutes on each side until done.
  5. Serve over lettuce, topped with cheese or with gluten-free bread. Add your favorite sauce, ketchup etc. and enjoy.

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