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
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.
The delicate flavour of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish. Eat it in lettuce cups, on top of greens, or served on whole grain bread for a filling snack. Sustainability status Both wild and farmed shrimp can be sustainable depending on where they’re caught and how they’re raised. See our article “Sea Change” for more information about choosing ethical shrimp.
Steaming fish in parchment-paper packets, also known as cooking en papillote , is a classic technique that allows you to cook all your vegetables and fish at the same time in a quick, easy, and convenient way. Flavours of lemon, garlic, and spicy dried chili make this a simple, yet showstopping meal. Sustainability status Wild-caught Pacific halibut has Ocean Wise and Marine Stewardship Council certifications and is fished using longlines, which is a more selective method of fishing that results in less bycatch. Prep party Involve family or guests in the prep and have everyone make their own packet. Once you’ve mastered the technique, it’s easy to change up the ingredients. Make sure you select vegetables that will cook at the same rate as the fish.