Thursday, August 19, 2010

Spicy Black Bean Burgers

Just getting home from work and starving? Keep these healthy ingredients on hand and you can make this nutritious recipe any time. Once you have the basic recipe down, you can substitute with different kinds of oil, beans and spices. If you see an ingredient you don't have, try leaving it out or replacing it with your favorite spices! This recipe is very versatile. I hope you enjoy it!

Spicy Black Bean Burgers

5 TB sunflower oil
1 LG onion, diced
1 TB garlic, minced
1 TB chopped basil
1/4 tsp turmeric
1 TB jarred jalapeno, chopped
2 cups, black beans, cooked, drained and mashed
1/2 cup bread crumbs
1 TB Jalapeno pepper juice
1/2 tsp ground cumin
1/2 tsp chili powder
2 TB fresh parsley, minced
whole wheat flour
tomato slices

1. Heat 10 inch skillet, with 1 TB sunflower oil. When hot, add onions, garlic, chopped basil and turmeric. Stir fry until onions are translucent and everything is mixed well.
2. Place beans in a large bowl. Mash them with a masher or place in a blender and puree the beans. Scrape into a bowl.
3. Add the onion mixture to beans.
4. Add bread crumbs, cumin, chili powder, parsley and jalapeno juice. Mix well.
5. Heat 4 TB sunflower oil in 10 inch skillet. Place whole wheat flour on a plate.
6. Scoop bean mixture and form patties. Coat each side with whole wheat flour. Place in hot skillet. Cook on both sides until brown.
7. Place on bread and add your tomatoes, lettuce and sauce.


I mix 1/2 cup sour cream with 1 Tb lime juice for a sauce. It is delicious with the spice in the black bean burgers.

Nutritional tips:

Black beans are one of the healthiest beans you can eat. They are only 114 calories per half cup with 64% folate, 18% Iron, and 17% magnesium. Black beans help control hunger because they digest slowly and suppress appetite for hours.

Eat with tomatoes, the vitamin C helps to boost the iron absorption!

Turmeric is healing and so good for you! Buy your turmeric in an Indian or Mexican grocery store. They sell it in huge bags at 1/4 the price of chain grocery stores. I try to buy all my spices at these great stores. Not to mention, there are so many other flavors to explore, right in your own neighborhood!

Good Eating leads to Good Health!

Thursday, August 12, 2010

Chocolate Chili Cake with Spicy Cherry Whipped Cream

Chocolate and chili powder combined? Is she serious? Some of you have already discovered this magic combination, but for others who have never put "hot chili" with chocolate- HOLD ON. Remember the scene in the movie Chocolat where the hurt, old lady needed to spice up her life? She went into the chocolate shop and Juliette Binoche gave her hot chocolate with chili pepper in it? Well, it works! If you want to spice up your day or make a HUGE splash at your next party, make this Chocolate Chili Brownie-Cake!

Chocolate Chili Cake

1 cup rye flour
1/2 cup unsweetened organic cocoa powder
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp chili powder
1/4 tsp cinnamon
1/8 tsp sea salt
2 TB real butter, softened
1 cup organic sugar
2 Lg eggs
1 1/2 ounce of dark chocolate, melted
1 cup almond milk
1 tsp vanilla extract
1/4 tsp almond extract

1. Preheat oven to 350 degrees
2. Prepare round pan, by spraying it with cooking spray, thoroughly.
2. Place dark chocolate in a double broiler on low to melt it. (I use two sauce pans, stacked. Fill the bottom one with water. Let come to a boil and place chocolate in top pan until it melts) while chocolate is melting on low, do next steps.
3. In a large bowl, mix 1 cup rye flour, cocoa, baking powder, baking soda, chili powder, cinnamon and salt
4. Place butter in another large bowl. Beat with mixer until fluffy. Add sugar, beat again. Add eggs, one at a time, beating each one separately.
5. Beat in Chocolate.
6. Add flour mixture a little at a time, alternating with almond milk. Beginning and ending with flour mixture.
7. Beat in extracts. Pour into prepared pan. Bake at 350 degrees for 30 minutes or until toothpick comes out clean. Let cool for 10 minutes. Run knife around sides and turn onto a serving plate.

Whipped Cream:

1/4 cup heavy cream
1 TB Cherry juice from Maraschino Cherries
1/8 tsp chili powder

Place cream in a medium bowl and whip with a blender until peaks form. Add cherry juice and chili powder. Continue to whip until stiff peaks.

This recipe may sound complicated but it really goes fast once you assemble all your ingredients. The whipped cream on top is worth the extra little time! You are now in Scrumptious-City! Enjoy sharing your delicious work!

Nutritional Facts:

Rye flour is actually a type of grass. It has a reputation of making heavier and chewier products, but as long as you continue to whip in the ingredients, this brownie-cake will come out light and moist. Rye contains soluble fiber that slows down the absorption of carbs and sugar - perfect in a dessert where you do not want to spike your insulin too high too quickly. This makes rye flour a much better choice for anyone who is diabetic or just wants to watch their sugar levels.

Dark chocolate has been shown to have many antioxidant effects on the body. A little dark chocolate every day lowers blood pressure and raises serotonin, a natural mood-boosting, anti-depressant. Just watch your portions but enjoy it completely!

Keep the Chocolate Rolling!

Tuesday, August 10, 2010

Stove-top Grilled Zucchini

This is SO quick and easy. It is a great side dish to go with any summer meal. "Delicious and nutritious" is becoming my saying! You can't ask for anything more during the busy summer months.

Stove-Top Grilled Zucchini

1 large Zucchini
1 TB Olive Oil
Parmesan Cheese
Salt and Pepper to taste

Slice Zucchini into large wide strips. Heat olive oil in a large frying pan on med-high heat. Place strips downward and salt and pepper. Let them sit undisturbed for 6 minutes. Turn oven on broil.
Turn strips over- salt and pepper, generously sprinkle parmesan cheese on each grilled slice. Let sit on second side for 6 minutes.
Place pan into oven for about 3 minutes, until cheese melts.

Voila ! You are a chef that will make people smile!
No one has to know how quick and easy this side dish is! Summertime should be all about the ease!

Enjoying Big Taste with Little Work!

Saturday, August 7, 2010

Frozen Food Made Gourmet?

Canned and frozen foods are part of my plan for the survival of the fittest. At least I can always tell myself that it's better than running down the street to a fast food restaurant and momentarily meeting the needs of my body but creating a huge nutritional deficit in the long run. If you need easy, economical but still delicious, try this recipe using frozen asparagus and canned mushrooms. That way you can have the ingredients on hand and make it whenever you feel ready.

Asparagus Mushroom Rice Cups
with a Dijon Cheddar Sauce

1 1/2 cups rice (white or brown) I only had white on hand tonight.
3 cups water
1 bag frozen asparagus (or 1 lb fresh)
2 TB butter
1 small onion, finely chopped
1 TB garlic
1/2 tsp dried dill weed
1 tsp thyme
1 can shiitake mushrooms, drained (any variety would work)
2 TB lemon juice
1/2 tsp salt
1 tsp ginger tamari dressing (any brand dressing, or you could use plain soy sauce or tamari sauce) *If you use soy sauce, leave out the salt.


I cup almond milk (or cow's milk)
1 cup grated sharp cheddar cheese
2 tsp Dijon-style mustard
1/8 tsp dried dill weed

1. Cook rice as directed. I used a rice cooker to make it easier and quicker. Place the rice in the cooker add the water, hit "on". Preheat oven to 375 degrees.

2. Place frozen asparagus on cutting board. Carefully cut 1/2 inch pieces. Place in a frying pan on low heat and steam until just tender.

3. Add 2 TB butter, onions, garlic, dill weed, thyme and mushrooms to asparagus. Stir-fry until the onions are tender.

4. Place rice in a large bowl. Add the asparagus mixture, lemon juice, salt and tamari to the bowl. Stir well. Place into individual ramekins and bake 15 minutes.

5. Pour milk into a double boiler. When it gets hot, add the cheese and stir till melted. Add the mustard and dill weed. Keep warm over the double boiler. (I place a smaller sauce pan on top of a larger sauce pan for my double broiler. Add 1/2 cup water to the bottom one, stack the smaller sauce pan to sit on top of it and bring the water to a boil.)

6. Run a knife along the sides of the baking dish. Place a small plate on top of it and flip the plate over holding the dish on it. This should loosen the rice and keep it in a nice shape.
Spoon the Dijon cheese sauce over the top and you are finished!

I hope that each of you eat well, play hard, and go a little easier on yourselves when you are doing the best you can.

Peace and Good Eats,