Vegetarian Recipe #4: Black Bean Sliders with Mango Salsa

These burgers can be hearty if made full-size or light if made mini. Either way, they're ultra-satisfying and can be changed up with a variety of toppings.

Ingredients:

2 cans black beans (or equivalent dry and soaked over night)

1/3 c. whole wheat bread crumbs

1/4 c. fresh cilantro leaves, washed and chopped

2 Tbs. plain nonfat Greek yogurt

1 egg

2 tsp. ground cumin

dash cayenne pepper

olive oil

mini whole wheat buns

Topping ideas:

• Mango Salsa (recipe to come)
• other salsa
• Greek yogurt
• spinach
• sharp white cheddar cheese
• avocado

Pour one can of black beans in a strainer and rinse with cold water. Pour rinsed beans in food processor and pulse. Slowly add bread crumbs, Greek yogurt, egg, cumin, and cayenne and puree. Scoop mixture into a medium bowl and add cilantro. Rinse the second can of beans and stir in with all other ingredients.

Coat your hands in olive oil and form black bean mixture into small patties. Place on a tray. Coat a pan in thin layer of olive oil and heat over medium-high heat. Use a spatula to lift a few patties into the pan. Cook until bottom of the patties becomes crispy, then flip. The outer surface of the patties should harden, but the center will remain soft. If you prefer drier burgers, add more bread crumbs next time.

Serve patties on whole wheat buns. Add desired toppings!

TIP: Freeze Bell Peppers

Buy loads of bell peppers at a local Farmer's Market when they're in season! Wash and chop them (removing stem and seeds). Pat dry with a paper towel, then spread them out in a single layer on a cookie sheet. Put the cookie sheet in the freezer for an hour. Use a spatula to then scoop the pieces into a gallon freezer bag. This method allows the pieces to freeze separately instead of as a big clump!

Your bell peppers will keep their color and texture all winter long. Not to mention you will have paid less and bought produce grown in your area instead of Mexico. They'll always be available to throw into soups, pizzas, pastas, omelets, etc!

Vegetarian Recipe #3: Veggie Stuffed Omelet!

Need to use up some vegetables in the bottom drawer? Try throwing them in this easy Saturday morning omelet. I always recommend free range eggs....you'll see a big difference in the color of the yolk!

Ingredients:

2 free range eggs

a splash of skim milk

a sprinkle of mozzarella cheese

1 clove garlic

salt and pepper

butter or olive oil for pan

1/2 c. chopped raw vegetables (your choice)

My favorite omelet veggies are:

• broccoli
• peppers
• onion
• asparagus
  
• spinach
• sun-dried tomatoes

Chop vegetables and garlic. Saute in small pan. Add spinach and sun-dried tomatoes after other vegetables are almost finished cooking. I prefer leaving the vegetables slightly crunchy.

In a small bowl, crack the eggs and add a splash of skim milk, salt, and pepper. Mix with a fork until egg yolks are evenly distributed. Coat large frying pan in a thin layer of butter or olive oil. Pour egg mixture into pan to form a thin layer.....it will almost look like an egg-tortilla. Let cook on medium heat until the top surface of eggs begins to dry. Use a rubber spatula to make sure the egg-tortilla does not stick to the bottom of the pan.

When eggs are finished cooking, add cooked vegetables to the top of one side of the egg-tortilla, sprinkle with mozzarella cheese, and fold the other half of the eggs over the vegetables. DONE!

Gently transfer your omelet to a plate.

Add salt and pepper to taste. If you're lucky enough to have an avocado in the fridge, add a few slices to the top of your omelet. Everything is better with avocado.

Vegetarian Recipe #2: Fruit and Kale Smoothie

This is a great morning kick-starter! I read that it's great to start your day off with leafy greens....but I can't get myself to eat a salad for breakfast. I love smoothies and have found they're an excellent way to get several servings of fruit and vegetables without realizing it. Here's a typical smoothie of mine.....try substituting spinach for the kale, it's even less noticeable. I've also added tomatoes, sprouts, flaxseed, or any other fruit depending on my mood and what's in season.

Wash, chop, and freeze any fruit that's in season and/or on sale. It'll last all year in the freezer!

Ingredients:

Mango (frozen)

Strawberries (frozen)

Blueberries or other berries (frozen)

1 Banana (raw or frozen)

1/2 c. nonfat plan Greek yogurt

1 c. kale (raw)

1/2 c. juice (100%) or coconut water

1 Tbs. honey or agave nectar

Add all ingredients to blender and blend until smooth. Add additional juice if ingredients do not mix easily.

Pour into glass(es) and enjoy.

TIPS:

• Buy an abundance of fruit from a Farmer's Market when it's local and in season. It'll be cheaper and taste better! I bought a bucket of 20 lbs. of bruised peaches from the Farmer's Market last summer for $5. I cut off the bruises and still had enough to fill 2 gallon freezer bags!
• Invest in an insulated cup (Target $10-$20) and it'll stay cold until you get to work!
• Add extra smoothie to a cup you keep in the freezer. After a few days, you'll have another whole smoothie! Then on busy mornings you can grab-and-go.
• Be careful, if you drink through a straw, it'll be gone in no time!

Vegetarian Recipe #1: Butternut Squash Ravioli with Maple Basil Dressing

This one is easy! Graham and I make it on nights we get home late (which is often) and need to throw something together in a few minutes. We keep our freezer stocked with Trader Joe's Butternut Squash ravioli just in case! I invented the dressing when we first bought Butternut Squash Ravioli and wanted an alternative to regular tomato sauces and cream sauces (which the internet recommended).

The sweetness of the maple syrup mixed with balsamic vinegar is great!

Ravioli Ingredients:

1 pack Trader Joe's Butternut Squash Ravioli

(found in refrigerator section, near hummus)

Basil Maple Dressing Ingredients:

10 fresh basil leaves

2 Tbs. sundried tomatoes

3 Tbs. real maple syrup

1 Tbs. balsamic vinegar

2 Tbs. olive oil

1 tsp. honey

1 tsp. rosemary

salt and pepper to taste

Add Butternut Squash Ravioli to a pot of boiling water. Boil 10 minutes, watching carefully so ravioli doesn't explode. Believe me, you don't want the squash filling to ooze out into the water.

Chop basil leaves and sundried tomatoes. Combine with all other ingredients, except ravioli, in a small dish. Do not heat, let sit for 10 minutes at room temperature.

When Ravioli is finished cooking, strain but do not rinse. Divide evenly into two shallow bowls. Pour dressing over ravioli.

Enjoy immediately!

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This page will serve as a composite journal of my photographs, thoughts, and vegetarian recipes. More details to come.....