Bean Burgers

Bean Burgers
Number of Servings
Serves 6
Ingredients
  • 1 (15-ounce) can kidney beans
  • 1 to 2 cups old-fashioned rolled oats, as needed
  • [q:1/2] cup all-purpose flour
  • [q:1/4] cup vegan egg substitute
  • [q:1/2] cup roughly chopped white mushrooms
  • [q:1/2] cup roughly chopped red onion
  • 1 carrot, shredded
  • [q:1/2] cup roughly chopped red bell pepper
  • 4 cloves garlic, peeled and pressed
  • 4 fresh basil leaves, chopped roughly
  • 1 tsp dried oregano
  • 2 Tbsp chopped fresh parsley leaves
  • [q:1/4] cup well-chopped sun-dried tomatoes
  • 2 Tbsp tomato paste
  • 1 Tbsp soy sauce
  • Vegan focaccia bread, for serving
Directions
  1. In a food processor, combine all the ingredients, except the focaccia. Pulse until just coarsely chopped, adding more oatmeal as needed (start with 1 c), until the mixture holds together when you make a patty.
  2. Chill the mixture for an hour. Shape into patties about 1⁄2 inch thick and about 4 inches in diameter. Chill the patties on a plastic wrap–covered platter for at least 3 hours.
  3. Heat a broiler and a grill to medium-high. Broil the patties about 5 inches from the heat source for 4 to 6 minutes, or until lightly browned (watch them closely, as times may vary), checking to make sure the ingredients are holding together well. Broiling first will help to prevent them from falling apart on the grill.
  4. Using a grilling screen if desired, transfer the patties to the heated grill and grill for 2 to 3 minutes, turning once.
  5. Serve at once, with the focaccia bread.
Nutrition Info
547 Calories, 27 g Protein, 0 mg Cholesterol, 97 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 22 g Fiber, 7 g Total fat (1 g sat), 562 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Folate, Iron, Phosphorus, [nutrition:4] Magnesium, [nutrition:3] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin K, Potassium, Zinc, [nutrition:2] Vitamin C, Calcium, [nutrition:1] Vitamin A, Vitamin E

Italian Herb Burgers

Italian Herb Burgers
Ingredients
  • 1 (15 ounce) can kidney beans
  • 1 to 2 cups old-fashioned rolled oats, as needed
  • [q:1/2] cup all-purpose flour
  • [q:1/4] cup vegan egg substitute
  • [q:1/2] cup roughly chopped white mushrooms
  • [q:1/2] cup roughly chopped red onion
  • 1 carrot, shredded
  • [q:1/2] cup roughly chopped red bell pepper
  • 4 cloves garlic, peeled and pressed
  • 4 fresh basil leaves, chopped roughly
  • 1 tsp dried oregano
  • 2 Tbsp chopped fresh parsley leaves
  • [q:1/4] cup well-chopped sun-dried tomatoes
  • 2 Tbsp tomato paste
  • 1 Tbsp soy sauce
  • Vegan focaccia bread, for serving
Directions
  1. In a food processor, combine all the ingredients, except the focaccia. Pulse until just coarsely chopped, adding more oatmeal as needed (start with 1 cup), until the mixture holds together when you make a patty.
  2. Chill the mixture for an hour. Shape into patties about [q:1/2] inch thick and about 4 inches in diameter. Chill the patties on a plastic wrap-covered platter for at least 3 hours.
  3. Heat a broiler and a grill to medium-high. Broil the patties about 5 inches from the heat source for 4 to 6 minutes, or until lightly browned (watch them closely, as times may vary), checking to make sure the ingredients are holding together well. Broiling first will help to prevent them from falling apart on the grill.
  4. Using a grilling screen if desired, transfer the patties to the heated grill and grill for 2 to 3 minutes, turning once.
  5. Serve at once, with the focaccia bread.

Breakfast Smoothie

Breakfast Smoothie
Prep Time
5 minutes
Number of Servings
Serves 2
Ingredients
  • [q:1/2] cup tahini
  • [q:1/2] cup plain goat yogurt
  • [q:1/2] cup rolled oats
  • 2 Tbsp honey
  • 4 small ice cubes or [q:1/2] cup water
Directions
  1. In a blender, combine tahini, yogurt, oats, honey, and ice.
  2. Blend until smooth.
Nutrition Info
539 Calories, 14 g Protein, 0 mg Cholesterol, 46 g Carbohydrates, 19 g Total sugars (17 g Added sugars), 8 g Fiber, 37 g Total fat (5 g sat), 70 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Phosphorus, [nutrition:3] Iron, Zinc, [nutrition:2] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Calcium, Magnesium, [nutrition:1] Folate

Fruity Almond Oat Bars

Fruity Almond Oat Bars
Prep Time
15 minutes
Number of Servings
20 bars
Ingredients
  • [q:3/4] cup all-purpose flour
  • [q:1/4] tsp baking soda
  • 1 cup quick-cooking rolled oats
  • [q:1/2] cup packed brown sugar
  • [q:1/4] cup sliced almonds
  • 1 stick, plus 2 Tbsp unsalted butter, cut into cubes
  • [q:3/4] cup of your favorite fruit jam or preserves
Directions
  1. Preheat oven to 375º.
  2. Whisk together flour, baking soda, oats, sugar, and almonds until well combined.
  3. With your fingers, work butter into flour mixture until well combined and mixture resembles coarse crumbs. Set aside [q:1/3] cup of this mixture.
  4. Press remaining flour mixture firmly into the bottom of an 11 by 7 inch baking dish. Spread jam evenly over flour mixture. Sprinkle reserved [q:1/3] cup of flour mixture over jam.
  5. Bake for 20 minutes, or until top is slightly brown. Cool and cut into bars.
Nutrition Info
141 Calories, 2 g Protein, 12 mg Cholesterol, 21 g Carbohydrates, 9 g Total sugars (9 g Added sugars), 1 g Fiber, 6 g Total fat (3 g sat), 21 mg Sodium, [nutrition:1] Phosphorus

Peanut Butter Granola Bars

Peanut Butter Granola Bars
Prep Time
20 minutes, plus chill time
Number of Servings
12 bars
Ingredients
  • [q:2 1/2] cups crispy rice cereal
  • 2 cups quick-cooking oats
  • [q:1/2] cup packed brown sugar
  • [q:1/2] cup honey
  • [q:1/2] cup crunchy peanut butter
  • 1 tsp vanilla extract
  • [q:1/2] cup raisins or craisins (optional)
Directions
  1. Stir rice cereal and oats (raisins / craisins optional) together in a large bowl.
  2. Grease a 9 by 13 baking dish.
  3. Combine brown sugar and honey in a small saucepan over medium heat. Bring to boil.
  4. Remove from heat, stir in peanut butter and vanilla until smooth.
  5. Mix sugar mixture into cereal and oats. Mix quickly!
  6. Press into pan, smooth top using a spatula.
  7. Allow to cool, then cut into squares.
Nutrition Info
1 bar: 262 Calories, 7 g Protein, 0 mg Cholesterol, 45 g Carbohydrates, 22 g Total sugars (17 g Added sugars), 4 g Fiber, 7 g Total fat (1 g sat), 5 mg Sodium, [nutrition:2] Vitamin B1 (thiamine), Phosphorus, [nutrition:1] Vitamin B3 (niacin), Iron, Magnesium, Zinc

Vegan Black Bean Brownies

Vegan Black Bean Brownies
Number of Servings
9 servings
Ingredients
  • 16 ounces black beans, drained and rinsed
  • 2 ripe bananas
  • [q:1/3] cup agave nectar
  • [q:1/4] cup unsweetened cocoa
  • 1 Tbsp cinnamon
  • 1 tsp vanilla extract
  • [q:1/4] cup oats
Directions
  1. Preheat oven to 350 F.
  2. Grease an 8x8" pan and set aside.
  3. Combine all ingredients, except oats, mix until smooth.
  4. Stir in the oats and pour batter into the pan.
  5. Bake for 30 minutes or until a toothpick comes out clean. Allow to cool.
Nutrition Info
Calories: 67 Fat: 0.7g Carbohydrate: 16.4g (dietary fiber: 3.2g sugars: 6.1g) Protein: 2g Cholesterol: 0g Sodium: 1.2g
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