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Start with this bean burger recipe and go from there

These burgers are excellent served on a bun with the usual fixings, no matter which bean you use, but I will say that black beans give the best possible result. If you start with well-seasoned cooked-by-you beans, the results are even better. If you like, replace the oats with rolled rye or wheat. Like almost all veggie burgers, these hold together better if you refrigerate before cooking.

The Simplest Bean Burgers

Makes: 4–8 servings
Time: 30–40 minutes, plus chilling time

Ingredients

  • 2 cups well-cooked black, white, or red beans, chickpeas, or lentils, or 1 14-oz. can, drained

Instructions

  1. Line a baking sheet with parchment or wax paper.

12 Ways to Build Delicious Veggie Burgers

  1. Fresh herbs: Add up to ½ cup minced fresh parsley, basil, or dill; somewhat less mint, cilantro, or chervil; 1 tablespoon oregano or marjoram; or 1 teaspoon or so fresh thyme, tarragon, or rosemary.

Source : Medium

The best inexpensive plant-based options

When you think of a healthy diet, what’s the first word that comes to mind?

Is it salad? Maybe vegetables? Or even fruit?

If so, you’re headed in the right direction. But those foods are only part of the equation. A healthy and sustainable diet is so much more than just fruits and vegetables — nuts, seeds, and whole grains should all be included, along with many others.

I’ve been eating a plant-based diet for almost four years, and people want to know the secret to success. The problem is, there is this idea that in order to eat healthy, you have to make boring, repetitive meals.

The truth is, it doesn’t have to be one or the other.

You simply have to make eating healthy food fun, exciting, and delicious. That way, you will be more likely to stick with it long term, and you won’t feel deprived.

One of the best ways to accomplish this is by getting in the kitchen and making some recipes yourself.

If you’re just getting into cooking, it might seem a bit overwhelming at first. Luckily, I’ve got a whole day’s worth of food ideas for you that are completely vegan, including meals, snacks, and even dessert. Let’s dive right in.


Breakfast

When it comes to breakfast, a big mug of cold brew coffee with a splash of almond milk is the only way I start my day. If you aren’t a coffee fan, you could try warm lemon water or an energizing tea.

Then, I love to make a bowl of oatmeal. It’s healthy, filling, and packs in protein, fiber, magnesium, and much more.

A great way to add flavor to your oatmeal is by topping it with peanut butter, fresh or frozen fruit, and cinnamon. Try out blueberries for those antioxidants.

A quick tip here is to use less water for a thicker bowl of oats, or more water for a bit thinner oatmeal.

Snack Idea #1

A simple pairing of peanut butter and banana is the perfect snack to power you through your morning.

I like to get a workout in early, so a sliced banana topped with cinnamon and peanut butter is the perfect post-workout snack.

If you don’t like bananas, you can always substitute apple slices or even mango. Ok, the mango might not be for everyone. However, I personally think the combination of peanut butter and mango is absolutely delicious, so try it out before writing it off.


Lunch

A huge Mexican style salad is one of the best ways to sneak in some leafy greens. If you aren’t a huge salad person, don’t worry, I’m not either. This is still the perfect dish for you. It packs in so much more flavor than a traditional salad.

All you need to do is combine lettuce, beans, rice, salsa, veggies, avocado, and nutritional yeast for a nutrient packed meal. You can throw it all in a baked tostada like I did in the below picture for extra flavor and crunch.

This is a super customizable lunch option that comes together in 10 minutes or less. I think we all can agree that quick lunches are a necessity for busy work days, so you will absolutely love this one.

The meal has a perfect balance of protein, carbs, and healthy fats. This is one of my go-to meals throughout the week, and I have a feeling it might become one of yours as well.


Snack Idea #2

For a second snack option, I’ve got a delicious and healthy treat. It’s called healthy edible vegan cookie dough.

That’s right, you can eat this snack straight from the spoon. Since there are no eggs, I didn’t have to bake the dough.

I used almond flour to make my cookie dough. Remember that regular flour isn’t supposed to be consumed raw, so if you want to make vegan edible cookie dough with it, you’ll want to treat it with heat first.

Dinner

A quick and easy dinner option is chickpea pasta. I love chickpea pasta specifically because it boosts the protein content. If you’re trying to eat more plant-based meals and you want to sneak in some extra protein, this is an easy way to do so.

You can top it off with some marinara sauce and seasonings like black pepper, garlic powder, turmeric, and nutritional yeast.

A pro tip for beginner vegans is to put nutritional yeast in simple dishes like this. It has a delicious nutty/cheesy flavor and packs in vitamin B12, which is sometimes hard to get if you follow a plant-based diet.


Dessert

The night wouldn’t be complete without some type of vegan dessert. Here’s a simple idea for you.

Grab your favorite healthier cereal (my top two are Rice Chex and Cheerios). Then, add in some powdered peanut butter and cinnamon. Finally, pour in some unsweetened vanilla almond milk and mix it all together thoroughly.

It sounds weird, but I promise it’s incredibly tasty. I even got my little sister hooked on the combination.


A Visual Guide

If you’re a visual learner, I’m sure you want to physically see these delicious vegan meals and snacks being made.

Don’t worry, I’ve got you covered. I made a video on my YouTube channel that walks you through my entire day of cooking from start to finish:

Final Thoughts

Eating should be fun and exciting, no matter what foods you choose to nourish your body with.

While people often think healthy diets are bland, boring and expensive, I hope these ideas prove that they certainly don’t have to be.

By cooking and baking meals yourself, you can customize everything to your taste, have fun with food, and minimize the overall costs. Best of all, you will keep your body healthy and strong.

Originally published at https://nomeatfastfeet.com on September 17, 2020.

It took me three years to realize not every hobby needs to bear a dollar sign

Whenever I broke, which was often and always brutal, making food pieced me back together again.

Traveling the world from the food I make and feeling a semblance of who I used to be while eating it.

Source : Medium


What is an Oat?


Health Benefits

How To Make Delicious Oatmeal

Source : Youngsters

You’ll go to these recipes again and again for as long as it’s eggplant season

rilled eggplant is a summer favorite for good reason: It’s one of the most satisfying of summer vegetables to cook and eat. And while eggplant shines when it’s prepared on a grill, you won’t want to miss out on these eggplant meatballs, either. Read on for more.


Grilled or Roasted Eggplant Dip

Makes: 6 to 8 servings. Time: About 1 hour, largely unattended.

There is nothing like grilled eggplant, and its smoky flavor makes a sensational dip; if you grill or roast a red pepper at the same time, so much the better. Serve with bread or crackers, or use as a sandwich spread.

Ingredients

2 medium or 4 small eggplant (about 1 pound)
1 red bell pepper (optional)
1/4 cup fresh lemon juice, or more as needed
1/4 cup olive oil
1/2 teaspoon chopped garlic, or to taste
Salt and pepper
Chopped fresh parsley for garnish

Turn the broiler on and position the rack about 4 inches below the heat, prepare a charcoal or gas grill for high direct cooking, or heat the oven to 500°F.

Pierce the eggplant in several places with a thin knife or skewer. Grill or roast it, along with the pepper if you’re using one, turning occasionally, until the eggplant and pepper collapse and their skins blacken, 15 to 30 minutes depending on size. Remove, wrap with foil, and let cool.

When the eggplant is cool enough to handle, unwrap it, make a cut in the skin (if it hasn’t split on its own), scoop out the flesh, and chop it as finely as you can manage. Peel and core the pepper if you’re using it, then chop it. Mix the eggplant and pepper with lemon juice, oil, and garlic, and sprinkle with salt and pepper. Taste and adjust the seasonings. Garnish with parsley and serve.

Baba Ghanoush
A little more elaborate: Omit the oil and bell pepper. While the eggplant is grilling or roasting, toast 1/2 cup pine nuts in a dry skillet over medium heat, shaking occasionally, just until they begin to brown. When the eggplant is cool, put it in the food processor with the pine nuts, lemon juice, garlic, реpper, and 1/3 cup tahini. Process until very smooth, adding a few teaspoons water or olive oil it necessary. Taste and add salt and/or more lemon juice or garlic to taste. Garnish with chopped fresh parsley.

— Recipe from How to Cook Everything


Eggplant Meatballs

Makes: 4 servings. Time: About an hour, largely unattended.

Vegetable meatballs are certainly they’re not the same as meat meatballs, but the different textures and flavors are terrific. To round out the meal, serve these over pasta, rice, salad, or steamed greens with a squeeze of lemon.

Ingredients

3 tablespoons olive oil

1 pound eggplant, unpeeled, cut into cubes no larger than 1 inch

1 teaspoon salt

1 ⁄ 2 teaspoon pepper

1 onion, chopped

1 tablespoon minced garlic

1 cup cooked or canned white beans

1 ⁄ 4 cup chopped fresh parsley

1 cup breadcrumbs

Pinch red chile flakes (optional)

2 cups any tomato sauce (like this one)

Instructions

Heat the oven to 375°F. Use 1 tablespoon olive oil to grease a large rimmed baking sheet. Put 1 tablespoon oil in a large skillet over medium-high heat. When it’s hot, add the eggplant and 1 ⁄ 4 cup water. Sprinkle with the salt and pepper and cook, stirring occasionally, until the pieces shrivel a bit and are tender and beginning to color, 10 to 15 minutes. Transfer the eggplant to the bowl of a food processor.

Add the remaining 1 tablespoon oil to the pan along with the onion and garlic and return to the heat. Cook, stirring frequently, until they’re soft and translucent, 3 to 5 minutes. Meanwhile, drain the beans; if using canned, rinse them before draining. Add the beans and parsley to the work bowl with the eggplant and pulse until well combined and chopped, but not pureed.

Toss the eggplant mixture with the onion and garlic, then add the breadcrumbs and red chile flakes if you’re using them. taste and adjust the seasoning. Roll the mixture into 12 balls about 2 inches in diameter; transfer them to the prepared pan. Bake, undisturbed, until they’re firm and well browned, 25 to 30 minutes.

Meanwhile, warm the tomato sauce. serve the meatballs hot or at room temperature along with the tomato sauce.

— Recipe from The VB6 Cookbook


Eggplant Parmesan With Grill-Roasted Tomato Sauce

Makes: 4 servings. Time: 40 to 50 minutes.

This recipe is so easy and fast you’ll never go back to breading and frying. The sauce is nothing more than chopped grill-roasted cherry tomatoes — all the seasoning they need is a little salt to heighten their natural flavor, concentrated as they gently hiss over a hot fire.

Ingredients

5 Tablespoons olive oil

2 eggplants, 3/4 to 1 pound each

2 tablespoons balsamic vinegar

Salt and pepper

6 cups cherry or grape tomatoes

1 cup parmesan cheese, grated

About 1 cup fresh basil leaves

8 ounces thinly sliced mozzarella

Instructions

Start the coals or heat a gas grill for medium-high direct cooking. Make sure the grates are clean.

Peel the eggplant if you like, and cut each lengthwise into 4 slices not more than ¾ inch thick each. Whisk 4 tablespoons of the oil and the vinegar together with some salt and pepper in a small bowl. Brush the eggplant slices with the oil mixture on both sides. Put them on a baking sheet until you’re ready to grill them.

Toss the tomatoes with the remaining tablespoon of oil and either skewer them or put them in a perforated grill pan and spread them into a single layer.

Put the tomatoes on the grill, directly over the fire. Close the lid and cook, turning the skewers or shaking the pan several times, until they start to look wrinkled and get charred in places, 5 to 8 minutes total. Don’t let them cook too long; they should be saucy when you cut them up. Transfer the tomatoes to a bowl.

Put the eggplant on the grill directly over the fire. Close the lid and cook until the slices are browned and tender, 5 to 8 minutes per side.

While the eggplant is cooking, chop the tomatoes by hand on a cutting board or in the bowl with an immersion blender, leaving the sauce somewhat chunky. If you chopped by hand, transfer the tomatoes and any juices back to the bowl. Sprinkle the sauce with salt and pepper; taste and adjust the seasoning.

As the eggplant is ready, transfer the slices to a platter. Top each slice with 2 tablespoons parmesan, a layer of basil leaves, and a layer of mozzarella. Return the slices to direct heat, close the lid, and cook until the mozzarella melts, 4 to 5 minutes. Return the eggplant to the platter. Reheat the tomato sauce if you like, top the eggplant with the sauce, and serve.

— Recipe from How to Grill Everything


Grilled Eggplant Salad With Yogurt and Tomatoes

Serves 4. Time: 30 to 45 minutes.

A room-temperature salad at the intersection of savory, smoky, tart, and refreshing. Eat it as is, over a bed of baby spinach or steamed basmati rice, or stuffed into pitas. If cherry tomatoes look better, use them instead of the big guys. Skewer about a dozen — or toss them in a perforated grill pan — and grill them with the eggplant for a double dose of fire flavor.

Ingredients

1 large eggplant, 1 1/2 pound

1/2 cup good quality olive oil, plus more for brushing

Salt and pepper, to taste

1 or 2 minced cloves garlic

1/4 cup chopped scallions

1/4 cup chopped fresh mint

1 tablespoon lemon juice, or to taste

1 large or two medium fresh tomatoes, cut into bite-sized chunks

Ground sumac for garnish, optional

Instructions

Start a charcoal or wood fire or preheat a gas grill. Make sure the grates are clean.

Peel the eggplants if you’d like. Cut into 3/4 inch slices. Brush with oil and salt and pepper to taste, both sides.

Put the eggplants on the grill directly over the fire. Close the lid, turning once, until the slices develop deep grill marks and are tender, 5 to 8 minutes per side. Brush the eggplant with more oil if it starts to look dry. Transfer to a cutting board and chop into bite-sized pieces.

Put the yogurt, garlic, scallions, mint, and lemon juice in a bowl and stir to combine. Add the tomatoes and eggplant to the yogurt and stir to coat. Serve chilled or bring to room temperature and garnish with sumac if you’d like.

— Recipe from How to Grill Everything

Source : Medium