Recipe: Indian Spiced Lentil Burgers

Rob loves lentil burgers! We’ve made several different varieties now, I had no idea there were so many options. This one caught my eye because we love Indian food and anything with curry in it. Lentils have so many benefits including: low-fat, high fiber, fill you up so you eat less, taste great! If you like Indian food and flavors try these lentil burgers and increase the spices to your own tastes.

spiced-lentil-burgers
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Recipe: Garlic Herb Marinated Vegetables

Well I figured it is almost summer here – knock on wood – so best time to have some BBQ or grilling type recipes, with a healthy twist. So here is the first of a couple, let’s start with marinated vegetables. You can eat them as a salad, or put them on skewers and grill them on the BBQ like we did. Either way – they were yummy!

 Garlic Herb Marinated Vegetables
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Recipe: Gold and Black Bean Salad

This is another gem from one of my favorite recipe books Vegan Planet cookbook. This recipe sounded good and did not disappoint. I modified it slightly as I didn’t have any olive oil in the house, and I added tomatoes and we were happy with my version.

Beans are a great source of dietary fiber and have no fat or cholesterol – unless you add that to them. You can eat as much of them as you want. As you start adding more bean into your diet, you may have a flatulence issue but that will settle down as your body gets used to getting the much needed fiber you may be missing now. Be patient – or sprout them a bit before cooking – that will help with the gas issues. To do that – soak them overnight, spread them out on a damp cloth for another 12 hours. Once they have just the tiniest little sprout on them they are ready to cook. This step isn’t necessary but will help if gas is a concern.

Gold and Black Bean Salad
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Recipe: Black Bean Sweet Potato Almond Butter Burgers

We are always on the lookout for a great bean or that we can make a huge batch of and eat for days. We have come to really dislike the store bought ones for the lack of taste and large amount of salt and other preservatives and unhealthy things in them. These black bean, sweet potato and almond butter burgers fit the bill and are SO tasty!

This recipe if from Extra Vegan Za cookbook, another one of our favorites. Best part is – they were super easy to make. You just have to remember to soak your beans and cook them a day ahead or so. If you forget like I did – use the method, below.

8oz of black beans have as much protein or more protein than does an 8oz steak?

When I tell people I eat mostly vegetarian at home I often get asked “how do you get your protein?” Are you aware that 8oz of black beans have as much protein or more protein than does an 8oz steak? AND beans have NO fat or cholesterol and beans are full of fiber where the steak has none! Yes – you heard right – ALL MEAT has NO fiber. Zero, nada, zip. Fiber fills you up and you want to eat less – try eating two of these burgers one night and your steak the next and see which fills you up more and you have to stop eating. Think that will help control over eating? You betcha! Try it!

Avocado Wasabi Sauce
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Recipe: Asparagus with Lemon Sauce

Asparagus is one of the leading suppliers of folic acid in the vegetable world. Folate is necessary for the production and maintenance of new cells and is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Along with folic acid, asparagus is also a good source of potassium and fiber.

A 5 ounce serving of asparagus contains 3 grams protein, 3 grams carbohydrate and 3 grams of fiber with only 5 mg of sodium and zero fat!

This asparagus with lemon sauce recipe has just the right amount of tangyness and is a nice addition to any meal.

asparagus and broccoli with lemon sauce
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Recipe: Marrakech Couscous

Couscous is a little known grain, used often in North African dishes, especially those from Morocco. It can be prepared quickly on the counter by soaking it in boiling water, thus leaving the stovetop free to make the topping for it. In this Marrakech Couscous recipe we are not putting stuff on it, but rather in it. Can be eaten hot as a side dish or cold as a salad.

Rob likes this recipe because it’s sweet – using fresh squeezed lemon juice, orange juice and the stock from soaked fruits.

Marrakech Couscous
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Recipe: High Fiber Triple Grain Pilaf

Ready for a good fiber blast?! Try this high fiber triple grain pilaf instead of your usual rice dish. Adding more fiber into your diet will not only keep your digestion moving along, but eating more natural foods and less processed ones will give you more nutrients in your diet. Most on this after the recipe.

high fiber triple grain pilaf

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Recipe: Quinoa Salad

February I will be featuring recipes using different types of grains. I find that many people don’t know how to cook grains or what to do with them. So I hope you try something different and add some grain into your diet. NOTE: none of my recipes have wheat in them for those of you that can’t eat wheat – and please note that these grains I’m using are NOT wheat.

Quinoa (pronounced keen-wa) is the grain of the gods according to the Incas of Peru. On my recent trip there I found the people there ate a lot of this powerhouse grain. Not only is it tasty, but it is highly nutritious. If it’s good enough for the Incas – it’s good enough for me! Try it in this colorful and delicious Quinoa Salad.

quinoa salad recipe

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Recipe: Creamy Almond Sauce

This is a multi-purpose, great tasting and easy to make sauce. You can put it on , , quinoa cakes, sweet potato pancakes or anything else that needs a sauce or gravy.

This creamy almond sauce recipe is simple, with shallots or onions, almond milk and raw almonds. That’s it. Pure nutrition without the calories, oil or saturated fat in traditional gravies.

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Recipe: Lentil Loaf

We use lentils in a number of recipes throughout the week. is a regular at our table, and we use lentils in one of our favorite soups, . This Lentil Loaf recipe is very filling as it’s high in fiber and makes a nice meatless meal, even surprising the avid meat eater guest you may have over. We make a triple batch of this, eating one and freezing the other two, then use them as fillers in wraps along with hummus and a good portion of salad mix. I hope you enjoy.

lentil loaf recipe

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Recipe: Red Lentil Dahl

Red Lentils are a staple in our household as they’re nutritionally dense foods, a good source of iron and contain both soluble and insoluble fiber. We eat this Red Lentil Dahl a few times a day because it’s easily digestible and a great source of protein and other nutrients. We have a special note on this recipe to “make a double batch” just as a reminder.

Red Lentil Dahl Recipe

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Recipes: Healthy Christmas Dinner

December was soup month here on the blog, but I wanted to show everyone how we created a healthy Christmas dinner. We wanted to put a healthy spin on the traditional version. We started by buying a free-range organic turkey from a local farmer (), adding a festive salad with homemade Christmas salad dressing, and a fabulous sweet potato side dish to complete the dinner. My mom and sister made some other dishes but we skipped the white potatoes with butter and milk, and only had a tiny bit of the stuffing from white bread. So we wanted to show that if you offer to bring some dishes, you have control of what is in them, and you are contributing to the meal. Then you can eat a tiny bit of what else is offered if you want to be polite, but you also have some healthy choices that you’ve made to fall back on, if the main menu isn’t so healthy.

Healthy Christmas Dinner Recipes

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Recipe: High Fiber Black Bean Soup

When it comes to three basic categories of nourishment – protein, fiber and anti-oxidant related substances – few foods have as solid a nutritional profile as black beans. Containing 15 grams of both protein and fiber per cup, omega 3 fatty acids and antioxidants, this black bean soup recipe should become a staple in your meal planning.

In my bean recipes, I use dry beans that I’ve soaked overnight, so you have to prepare this recipe the night before.

black bean soup recipe

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Recipe: African Peanut Stew

A prominent ingredient in Mediterranean, Middle Eastern, and East Indian dishes such as minestrones, hummus, and falafel, whole Chickpeas have a mild yet hearty flavor and keep their unique round shape when cooked. In addition to being a good source of protein and calcium, Chickpeas are especially high in iron. They serve as a good foil for strong spices like curry powder, cumin, and cayenne pepper as well as pungent vegetables such as onions and garlic. Source Whole Foods Market

African Peanut Stew

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