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

lettuce

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.

ENJOY!

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!

DandelionHeart

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

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!
DandelionHeart

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!

DandelionHeart

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.

Sauce:

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,

DandelionHeart

Zucchini Hot Potato Soup

If you planted zucchini, I bet you are like me and can't eat it or give it away fast enough to keep up with it all! Whether you have zucchini growing out of your ears or need to pick some up from the store, you will want to try this soup!


Zucchini Hot Potato Soup

4 cups water
4 cups chopped zucchini
4 cups chopped, unpeeled potatoes
1 cup chopped carrots
1 cup diced onion
1 TB garlic
1 tsp basil
1 TB olive oil
1 cup almond milk
1 heaping TB sour cream
1/4 cup minced fresh parsley
2 TB dill weed
1 tsp salt
dash of black pepper


1. Bring water to boil in a 4-quart soup pot. Add potatoes and carrots, cook until tender.
2. In a fry pan heat olive oil, saute the onions, garlic, and basil on medium heat.
3. When onions are beginning to brown add zucchini. Cook until tender.
4. Add zucchini mixture to carrots and potatoes.
5. Puree all in blender.
6. Pour back into large pot. Add almond milk, sour cream, parsley, dill, salt and pepper. Stir well and serve!




Grab a good crusty loaf of bread to go with it and your meal is complete! This soup is SO good.


Nutritional Tips:
One of the great things about zucchini is it's known to be one of the lowest calorie
foods in existence. It should be in your arsenal if you're trying to lose weight! It's fiber
content will help you feel full. Also, zucchini contributes folate, Vitamins A and C, potassium and magnesium
to the body. Magnesium helps protect bones, heart, arteries and blood pressure. Even a mild
deficiency in magnesium may provoke major health problems. These are just a few of the nutritional points you will score with this soup!
Not to mention, that it tastes delicious!


I would love to know if you have any favorite ways of preparing zucchini! Especially since I have it growing out my ears!




Laugh Hard and Eat Well!
DandelionHeart

Lemon and Swiss Chard Cream Pasta

Are you still looking for yummy ways to cook all your swiss chard? This pasta is usually made completely with Basil but I substituted Swiss Chard and it turned out delicious! This recipe is very quick, so start the pasta first. It will take the longest to cook. Let me know what you think!

Lemon and Swiss Chard Cream Pasta

3 Cups Swiss Chard

1/2 Cup Basil

1 TB garlic

1/2 Cup Olive Oil

1 Cup Kefir

1 Cup Milk

1/4 Cup Lemon Juice

1 Cup Parmesan Cheese

1 Package of Farfalle Pasta (bowtie)

Place olive oil, garlic, greens, and milk into the blender. Blend until liquid. Pour into a saucepan and heat on low. Stir in the lemon juice. When pasta is finished, add in the parmesan cheese and stir till melted. Immediately, pour over the bowtie pasta.

I keep slices of fresh lemon and parmesan to add on top. So good!

Exchanges:

Some exchanges you can make if you do not have the kefir:

1. add all milk.

2. add 1 1/2 cups milk and 1/2 cup sour cream (for a richer dish)

3. add two cups of heavy cream only (if you really want to indulge in a creamy pasta)

I think kefir is a good choice because of its probiotics. They help our digestive systems stay healthy. As long as you do not heat the pasta to extremely hot, you should not destroy the good bacteria in this dish.

Once again, swiss chard is a nutritional powerhouse. I love finding new ways to cook this amazing green.

Here's to a great summer dish!

DandelionHeart

Luna Pie and The Horn of the Moon Cafe

This came from a great cookbook called Horn of the Moon Cookbook by Ginny Callan. It was a lucky find at our local thrift store for $2. The book tells the story of this incredibly popular local vegetarian restaurant in the prime of its life. It was an establishment for 23 years in Vermont. Unfortunately, The Horn of the Moon Cafe was dealt a terrible blow. Here is an article talking about the final end for this incredible little restaurant, when the owner tragically killed himself.

http://www.mtbytes.com/mpbridge/article.cfm?articleid=119

It's a story worth reading and a cookbook worth investing in. The book can still be found on Amazon.com.

I feel grateful to have unintentionally fallen into this story and still be able to cook some of their most famous dishes. Thank you, Horn of the Moon Cafe.

Luna Pie

4 TB oil
1 cup finely, chopped onion
1 tsp basil
1 tsp dried leaf thyme
1/2 tsp oregano
1 1/2 cups finely, chopped celery
1 lb mushrooms chopped finely
1 package tofu
3 eggs
1 1/2 cups grated cheddar cheese
3/4 tsp salt
1/4 cayenne pepper
1 tsp mustard, dry or wet
1/2 box phyllo dough
1/4 butter, melted


Heat 2 TB oil, saute first 5 ingredients until onions begin to brown. Set aside.
Heat remaining oil, saute mushrooms on medium to high heat until all moisture has evaporated.
In a bowl, mash tofu with a fork. Using an electric mixer, beat in eggs. Add cheese, salt, cayenne, and mustard mix well. Stir in sauteed veggies.
Preheat oven to 375. Cut phyllo dough into 12 inch squares. Using a pastry brush, brush a sheet with butter. Drape the dough over a 10-inch pie plate. repeat layers until 7 are stacked.
Gently push dough into bottom of pan. Pour in filling. Butter 3 more sheets and lay on top of filling. Roll over the hanging dough to form a pie crust edge. Brush top with butter. Slash top carefully down the center. Bake 30 to 35 minutes, until browned. Let set 10 minutes after removing from oven before cutting.

*recipe taken from Horn of the Moon Cookbook
*Tips:
1. Use a food chopper to chop all veggies finely, quickly
2. place dough in a large pan and place a wet dish towel over it as you are working with it. It will keep it from drying out.

ENJOY! It is SO good!

DandelionHeart

Luna Pie- mushrooms and cheesy goodness!

Rosemary Chicken and Veggies

While my parents were in town meeting their new grandchild, my mother whipped up a delicious meal. Rosemary is the star performer in this dinner. This dish is elegant enough to serve to special guests, a romantic night at home, or just every day life. It's a beautiful dish and very tasty! If it's been awhile since you've tasted rosemary, you will fall in love all over again. Here is her recipe. Thanks Mom!

Rosemary Chicken

Chicken Breast (best quality you can afford, preferably hormone/antibiotic free)

1 or 2 sprigs of Rosemary per chicken breast

tsp Basil

Dash of salt and pepper

1 large onion, sliced into rings

1 slice of Bacon (nitrate free) per chicken breast

1. Salt and pepper chicken breast. Chop basil and sprinkle on chicken.

2. Lay sliced onion rings on top of chicken breast.

3. Place sprigs of rosemary on top and wrap chicken breast with the bacon.

4. Make sure the ends of bacon are underneath the breast. Place the pieces on a jelly roll pan.

5. Cover and Bake @ 425 degrees for about 30 minutes, uncover cook for additional 15 minutes, until juices run clear.

Rosemary Potatoes, Broccoli, and Onion Medley

1 Head of Broccoli, cut into pieces

12 New Potatoes, sliced thickly

1 large onion, sliced thick

1/4 cup of Olive Oil

salt and pepper to taste

2 sprigs Rosemary, chopped

Place all chopped veggies in a glass casserole dish. Pour olive oil over vegetables. Add the salt, pepper, basil and Rosemary to the veggies. Stir well, until all is well coated with the oil and spices. Cover vegetables with tin foil for about 30 minutes and bake in oven at 425 degrees for 45 minutes. Uncover and bake 10 more minutes. Enjoy!

Nutritional Tips:

Rosemary is a potent anti-inflammatory due to caffeic acid and rosemarinic acid. These are strong antioxidants which protect our bodies from degenerative diseases. Rosemary has a long history of culinary use and it is exciting to hear the research proving the medicinal effects for protecting us from cancers, asthma and pain-causing inflammation. Eat rosemary regularly for the protective benefits to build up in your system!

Sincerely,

DandelionHeart

Pizza- The cooking Easy Button

Having a new baby home for 5 days has made my usual joy of cooking turn into a chore. Sleep deprived and exhausted, emotionally thrilled but overwhelmed, I am looking for the cooking easy button. So, what do you cook when all you want to do is order a pizza and let someone else do the work? This pizza fits the bill. It is quick and delicious, and when you cook it yourself you do not have to worry about cheap, harmful ingredients like high fructose corn syrup, preservatives or any added flavor enhancers, aka. excitotoxins that many fast food restaurants put into their foods. Here's the quick solution:

Spinach and Pepper Pizza

Pizza Dough:

1 pkg. Quik Rise dry Yeast
1 cup lukewarm water
2 TB oil
1 TB Honey
1 1/2 Cup Whole Wheat Flour
1 Cup All-Purpose Flour
1/2 tsp salt
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp Italian seasonings

Mix in yeast and water in large glass bowl. Add in oil, honey, flours, salt, garlic, onion powder and Italian seasonings. Let it sit in the bowl for 5-10 minutes. Flatten on a greased pan.

Easy Pizza Sauce:

Open can of tomato sauce. Add in 1/4 teaspoon of italian seasonings, garlic and onion powder. MIx well.

Spinach and Pepper Toppings:

1/2 cup Frozen Spinach
1/2 Cup Frozen Bell Peppers
1 tsp of Oil

Heat oil in a frying pan. Add in frozen vegetables and cook until they are seared down. I used a cast iron skillet to get a nice roasted flavor on mine.

Assembling the Pizza:

Roll out the dough, spoon on the pizza sauce and add the vegetables. Place a generous amount of cheese on top of it all and bake for 12 minutes at 450 degrees.


Changes in your life and routine can set you back, but with a little determination, you can eat fast and healthy from home! When you need comfort food that is easy, reach for this recipe.

Going with the flow,
Dandelionheart

Tarragon Mushroom Cream Sauce

Here is the delicious dish made with fresh picked chanterelles. The dish that will make your momma cry with pride. The recipe is from one of my FAVORITE cookbooks! Vegetarian Cooking for Everyone by Deborah Madison. She is hands down the best at teaching others to cook amazing food! If there is one cookbook I would recommend this would be it!

Tarragon Mushroom Cream Sauce

2 TB butter

1 pound mushrooms, sliced 1/2 thick

salt and freshly milled pepper

1/2 cup white wine

1/4 cup cream

1/2 cup sour cream

2 TB parsley, chopped

1 garlic clove

2 tsp tarragon, chopped

Heat butter in large skillet over high heat, add the mushrooms, and saute until a nice color. Season with a little salt and pepper, add the wine and lower the heat. Let the wine cook down to about half. Add the cream, sour cream and simmer until thickened slightly. Chop the parsley, garlic, and tarragon together. Add them to the mushrooms and serve!

I served it over wide egg noodles and it was a perfect match. This dish will work well with any kind of mushroom, so use your favorite.

Nutritional Tips!

Chanterelles can be as much as 23% Vitamin C. They are considered to be one of the best wild mushrooms in the world. They are fruity and have a apricot smell mixed with an apricot, nutty flavor. They are high in potassium and mushrooms have powerful antiviral, antitumor, and anticholesterol properties!

In Mushroom Heaven,

DandelionHeart