These burgers are full of nutritious ingredients, and they freeze easily. Serve them with sesame sauce (recipe included) or with regular burger condiments. This recipe can also be used to make beanballs for pasta and “meatballs”; just shape into balls instead of burgers, brush them with oil, and bake at 375 F (190 C) until golden brown.
1/4 cup (60 mL) low-sodium vegetable broth
4 white onions, chopped
4 bell peppers, any colour, chopped
4 cups (1 L) chopped button mushrooms
8 cups (2 L) cooked black beans
2 cups (500 mL) unsalted mixed nuts, toasted
8 slices of whole grain toast
Juice of 4 lemons
2 Tbsp (30 mL) yellow or Dijon mustard
2 Tbsp (30 mL) dried oregano, thyme, or parsley, or 1/2 cup (125 mL) chopped fresh herbs
4 tsp to 3 Tbsp (20 to 45 mL) Montreal steak spice (see recipe to make your own)
Cumin and cinnamon, to taste
1 cup (250 mL) cornmeal
1/2 Tbsp (7 mL) extra-virgin olive oil
3/4 cup (180 mL) sesame seeds, toasted
1 tsp (5 mL) low-sodium soy sauce
Juice of 2 lemons
2 Tbsp (30 mL) honey
2 Tbsp (30 mL) sweet red chili sauce
Salt and pepper, to taste
Heat vegetable broth in very large skillet or wok; sauté onion in it until translucent. Add peppers and mushrooms and continue to sauté until cooked.
Transfer vegetables to mixing bowl and add black beans. Use handheld blender to blend bean and vegetable mixture until a chunky purée is formed.
In coffee grinder, grind toasted nuts into a flour or paste and grind whole grain toast into bread crumbs.
Stir nuts and bread crumbs, lemon juice, mustard, herbs, Montreal steak spice, cumin, and cinnamon into bean and vegetable mixture. Form approximately 18 burgers out of the mixture.
If mixture is too wet, add more bread crumbs until you can form burgers easily. If mixture is too chunky, blend into a smoother purée.
Spread generous amount of cornmeal on small plate and dredge burgers. Cook in skillet, coated with enough oil to prevent sticking, over medium heat until golden brown on both sides.
While burgers are cooking, make sauce. In coffee grinder, grind sesame seeds into smooth paste. Blend sesame seed paste with soy sauce, lemon juice, honey, sweet red chili sauce, salt, and pepper.
Burger mixture can be stored, uncooked, in an airtight container in the fridge (for 3 to 4 days) or freezer (for 2 to 3 months) until ready to use.
Store cooked burgers, once cooled, in fridge or freezer in an airtight container, arranging them to avoid sticking together, with waxed paper separating burgers.
Makes 18 servings.
Each serving contains: 236 calories; 9 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 24 g total carbohydrates (5 g sugars, 6 g dietary fibre); 316 mg sodium
Many nonorganic spices are irradiated to kill micro-organisms. If you prefer to buy non-irradiated spices, you may find Montreal spice mix in your local health food store—or you can simply make it yourself using organic spices. Sprinkle it on pretty much any dish for an added boost of flavour.
To make your own seasoning, mix together:
2 Tbsp (30 mL) paprika
2 Tbsp (30 mL) black pepper
2 Tbsp (30 mL) kosher salt
1 Tbsp (15 mL) garlic powder
1 Tbsp (15 mL) onion powder
1 Tbsp (15 mL) ground coriander
1 Tbsp (15 mL) dill
1 Tbsp (15 mL) red pepper flakes
Store leftover Montreal spice mix in a glass jar with airtight lid.
source: "Healthy Make-Ahead Meals", alive #361, November 2012
Pears and chocolate make for a very natural friendship and play together beautifully in this plant-based, dairy-free cake. This cake is dense and rich, with a medley of spices, and enhanced by just a hint of espresso powder, which allows that chocolate flavour to shine through. In addition to slices of pears being laid on top, this cake employs some pear purée to add moisture and sweetness to the slightly nutty texture provided by the whole wheat flour. Pear primer A firm pear such as Bosc, recognizable by its distinctive dusty brown skin, is perfect for this dish. When eaten raw, Bosc pears are crisp and not too sweet. When baked, this variety softens up and its flavours are enhanced, but it maintains its characteristic long-necked, graceful shape. Unlike a Bartlett pear, which turns from green to bright yellow when ripe, Bosc pears don’t change much in colour when ripe. Give it a little nudge with your thumb near the neck of the pear and it will give slightly—that’s how you know you’ve got a ripe one. Compared to other pears, Bosc will still be quite firm.
Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.
Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value. A freezer favourite By making dough in advance and freezing, you can make these individual flatbreads part of your routine for days when you don’t have much time. Simply portion dough individually right after mixing, allow it to rise in the fridge for 8 to 10 hours, and then freeze in individual containers. To thaw an individual ball of dough, 24 hours before you wish to use it, remove the container from the freezer and allow it to thaw in the refrigerator. At least an hour before baking, allow dough to come up to room temperature outside of the fridge.