by Patricia | Dec 17, 2019 | causual dining, Dinner, Healthy Advice, Lunch, Recipes
Oh Yes A Black Bean Burger! New recipe from Patricia of Warmly Nourished
Making a burger with black beans is so easy and so yummy. If you don't want to serve them as a burger, you could use them as a base for a salad, or as a wrap. I am sure you will think of so many ideas to create meal ideas. They also make a great addition as a lunch box meal for kids and adults - can can be eaten cold.
Ingredients
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• Two X 400 g (14-ounce) cans black beans, drained and rinsed. Or cook your own.
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• 1/2 red onion, diced
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• 1-2 cloves garlic minced
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• 2 carrots grated or the equivalent of 1 cup
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• 2 jalapeno peppers, diced (seeds removed if heat is an issue for you)
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• 1 cup fresh chopped herbs. This can be one herb or a combination of herbs. I use fresh coriander (cilantro), chopped plus fresh chives and fresh parsley. As long as it equals one cup.
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• 1 teaspoon sea salt
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• ¼ to 1/2 teaspoon cayenne powder (optional but nice if you like spicy heat)
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• ½ teaspoon cumin
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• 2 tablespoons whole chia seeds + 6 tablespoons water (to create a gel, mix together and allow to set for 5 to 10 minutes).
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• ¾ cup brown rice flour
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• 1 cup cooked quinoa (cook ½ cup dried)
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• ¼ cup olive oil
Instructions
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Preheat oven to 180 C (350 F)
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Line baking trays with parchment paper, unbleached if possible.
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In a food processor or Thermomix, add cooked black beans, olive oil, salt, cumin, cayenne, and blend until a rough chunky paste forms. Be careful not to over blend or it will be to wet.
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Transfer the mixture to a large mixing bowl. Add in minced garlic, diced onions, diced jalapeno peppers, pre-cooked quinoa, brown rice flour, and chia seed gel/egg re placer. Mix well.
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At this stage I normally place the mixture in the fridge to allow it rest and firm up a bit, around 20 to 30 minutes or longer. I do this with meat burgers/and meatballs as well.
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When you are ready, using your hands, form round patties, in a size that is easy to manage = I keep mine between 80 and 90 grams. Place on the baking tray. Be careful not to crowd the burgers.
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Place the formed burgers on a baking sheet lined with parchment paper and bake for 30 minutes, then turning the burgers over, and continue to bake for 10 to 12 minutes more.
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Top with your favorite burger toppings and enjoy on a bun or lettuce wrap, or as a topping for a salad.
Notes
These burgers are great to do when you have some left over cooked quinoa, great way to use up leftovers while creating a whole new menu item. They can be frozen, for about 6 months. Make a great base for a salad.
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https://warmlynourished.com/black-bean-burger-that-will-rock-your-taste-buds-new-recipe-from-patricia-of-warmly-nourished/
Patricia of Warmly Nourished
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by Patricia | Mar 15, 2017 | Dinner, Recipes
This recipe was inspired by my research into selenium and the desire to ensure I was consuming a diet rich in this mineral. Normally, Falafel is made with Chickpeas, which are lovely also, and fried. This recipe replaces the chickpeas and you bake it in the oven, tasty and healthy too – #REAL #FOOD.
Sunflower Seed Falafel
I love this recipe as do most of the people I have introduced to it. You serve them as part of a brunch, lunch, dinner or finger food for a party. They are easy to make and freeze well. I love that you bake these in the oven instead of frying.
I hope you enjoy!
Ingredients
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Ingredients for Falafel
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75 g (1/2 cup) sunflower seeds
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80 g (1/2 cup) macadamia nuts
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1 tablespoon organic nut butter, softened, can use almond butter, cashew nut, combination like Almond/brazil /cashew (ABC)
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2 tablespoons basil leaves, chopped
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1 teaspoon ground cumin
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2 tablespoons freshly squeezed lemon juice
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2 teaspoon chopped coriander leaves
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2 tablespoons chopped red capsicum
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1 garlic clove, minced
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1/4 shallot, chopped (green onion)
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pinch of Celtic sea salt
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80 g (1/2 cup) sesame seeds, for coating
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Lettuce leaf, to serve and serve with Tahini dipping sauce
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Tahini dipping sauce
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3 tablespoons tahini
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2 tablespoons freshly squeezed lemon juice
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1 tablespoon honey or REAL maple syrup
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pinch of Celtic sea salt
Instructions
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Make it like so....
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Preheat the oven to 220°C and line a baking tray with baking paper.
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To make the tahini dipping sauce, place all the ingredients in a food processor with 2 tablespoons of filtered water and blend until smooth and creamy.
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Place all the falafel ingredients, except the sesame seeds and lettuce, in a food processor and pulse until thoroughly blended (yet still with texture).
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Use your hands to shape into round balls. Roll in the sesame seeds, transfer to the baking tray and bake for 20 minutes, or until crispy.
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Serve in a lettuce leaf and dress with the tahini dipping sauce.
Notes
Sunflower seeds are an excellent source of vitamin E and a very good source of copper and vitamin B1. In addition, sunflower seeds are a good source of manganese, selenium, phosphorus, magnesium, vitamin B6, folate and niacin.
Tahini is rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron, a good source of Methionine, which aids in liver detoxification, one of the best sources of calcium and is high in vitamin E vitamins B1, B2, B3, B5 and B15.
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https://warmlynourished.com/sunflower-seed-falafel/
Patricia of Warmly Nourished
by Patricia | Nov 9, 2016 | Dinner, Healthy Advice, Recipes
Wonderful Spring Vegetable, easy to prepare and wonderful to eat.
Asparagus and Pea Risotto
Spring is in the air and the markets are full of wonderful Asparagus! Asparagus is versatile and goes well with peas and arborio rice - which is why I created this dish, Asparagus and Pea Risotto.
You can also enjoy it in a number of other ways... wonderful grilled and added to salads, blanched and served with poached eggs or just on its own with a pinch of salt and little extra virgin olive oil.
Ingredients
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• 6 cups vegetable stock, homemade if possible + the woody ends of the asparagus
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• 1/4 cup olive oil + 2 tablespoon organic butter (half the olive oil and half the butter will be
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used to cook the rice and the other half will be used to finish the dish).
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• 1 small onion or French eshallots (look like small brown onions), finely chopped
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• 1 cup Arborio rice
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• 1/2 cup dry white wine
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• 1 bunch asparagus, trimmed, stalks cut into 2 cm lengths (1 inch) and add the woody ends
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to the stock.
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• 1 cup fresh or thawed frozen peas
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• 1 tablespoon grated lemon zest, plus more for garnish
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• 1 tablespoons fresh lemon juice
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• 1 cup chopped fresh flat-leaf parsley leaves
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• 1/4 cup finely grated Parmesan cheese, plus more for serving
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• Coarse salt and freshly ground pepper
Instructions
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• Bring stock to a simmer in a medium saucepan.
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• In another saucepan, heat 2 tablespoons oil + the 1 tablespoon of butter over medium heat.
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Cook onion, stirring frequently, until soft, 6 to 7 minutes. Add rice, cook, stirring, until
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edges are translucent, 2 to 3 minutes. Add wine; cook, stirring, just until evaporated.
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• Add 1/2 cup hot stock; cook, stirring, until almost absorbed. Continue adding 1/2 cup stock
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and stirring until liquid is creamy and rice is al dente, about 20 minutes total (you may not
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need to add all the stock). Add asparagus and peas with the last addition of stock. Allow to
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cook for 2 minutes - risotto is done.
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• Remove from heat; stir in lemon zest and juice, parsley, cheese, and remaining 2
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tablespoons oil+ 1 tablespoon butter. Season with salt and pepper. Serve immediately with
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additional cheese and lemon zest.
Notes
Health Benefits of Asparagus
1. It contains glutathione, a potent antioxidant, well known for it’s
detoxifying properties; liver and kidney
2. It is rated as an excellent source of fiber, folate, Vit E, B1, B2,K
copper and selenium.
3. Is a natural diuretic – a beneficial food for those with high blood
pressure and other heart-related conditions.
4. It contains inulin – a prebiotic which helps support the beneficial
bacteria in our gut.
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https://warmlynourished.com/asparagus-pea-risotto/
Patricia of Warmly Nourished
by Patricia | Oct 7, 2016 | Dinner, Lunch, Recipes
Great salad, and good for your liver too.
Kale, Apple and Shiitake Salad with Pecans
The combination of these ingredients really awaken your taste buds; trust me you will want to make this recipe over and over. You could change out the apple for pear or peach when they come into season. The pecans can also be changed for walnuts, hazelnuts or even almonds. Have fun making this salad it's a winner.
Ingredients
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• 1/3 cup extra virgin olive oil
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• 1 cup sliced shiitake mushrooms (fresh)
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• 1/4 cup apple cider vinegar
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• 1/4 cup pure maple syrup
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• 1/4 teaspoon salt
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• 1/4 teaspoon ground black pepper
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• 1 small head radicchio, ( or Romaine) shredded
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• 1 (250 g) bunch kale, stems discarded, leaves shredded
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• 2 apples both Fuji and Jazz are good choices - sliced into thin matchsticks
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• ½ to ¾ cup pecans, lightly toasted and roughly chopped
Instructions
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Make it like so….
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1. With the kale, as well as shredding the leaves, put a little olive oil on your hands and give the kale a nice rub. This will break down the tough leaves and make them much nicer to eat!
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2. Combine the olive oil and mushrooms in a small saucepan over medium heat. Cook, stirring frequently, until mushrooms are golden – remove from pan. Add the apple cider vinegar, maple syrup, salt and pepper to the same pan and whisk well.
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3. Combine the radicchio (or Romaine), kale, apples and pecans in a large bowl. Toss while adding the dressing, little by little, until the salad is well dressed.
Notes
Health benefits of Kale
• The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.
• Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.
• Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.
• Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
Source: http://www.whfoods.com
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https://warmlynourished.com/kale-apple-shiitake-salad-peacans/
Patricia of Warmly Nourished
by Patricia | May 31, 2015 | Dinner, Lunch
Roasted Tomato and Pear Soup
The taste of autumn in this lovely soup; late season tomatoes with new season pears. This get the PLING (plate licking good) award.
Ingredients
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6-8 whole tomatoes
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2 x red onions (cut in half)
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1 X whole head of garlic ( cut in half)
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2 X pears (cut in half)
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1 small beet, well washed, leave the skin on
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Fresh basil, use 4 whole stalks for roasting and hold back 2 stalks to finish the soup
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2 cups vegetable stock
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salt and pepper to finish
Instructions
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Preheat the oven to the hottest you can. While the oven is heating prepare the vegetables.
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Place all the vegetables in a roasting tin; don’t bother using oil. For the cut vegetables, ensure the cut surface is contact with the roasting pan.
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When the oven reaches the hottest temperature, put the roasting tray in the oven. Roast at this high temperature for 5 to 10 minutes. The skin on the vegetables should be cracked and liquid starting to be released.
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At this stage, cover the roasting tin with foil, return to the oven, and reduce the temperature to 180C or 350F. Continue to roast for 30 to 40 minutes. Remove from the oven, the vegetables should be soft and the tray should have all the juices.
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To make the soup, add all the vegetables and pears to a pot, as you add the vegetables you can remove the outer skin (this will make for a smoother textured soup). You will find it easy to slip the skins off. Be sure to add in all the wonderful cooking juices from the pan. Add to this the vegetable stock and heat through. Add in the reserved basil and salt and pepper to taste. Bring to the boil, reduce heat and simmer for 5 minutes.
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To finish the soup, puree it in batches in your blender. Be careful blending hot liquids. Serve garnished with fresh basil. Enjoy the taste of autumn!
Notes
Removing the skins from all the veg before adding in the stock will result in a smoother textured soup.
Roasting the vegetables brings out their earthly flavors. In the case of the onion and garlic, it also softens the flavors adding sweetness.
If you wanted to do this soup in stages you can. Once the roasting is done, keep the foil on the tray and pop it into the refrigerated over night and finish the soup the next day.
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https://warmlynourished.com/roasted-tomato-and-pear-soup/
Patricia of Warmly Nourished
