Squish Squash Burgers
You may have more fun than your kids squishing these squash, bean, and cornmeal burgers into patties. Roasting the squash and cooking the beans from scratch are simple but time-consuming steps, so cook them in advance or on the weekend. With the beans and squash out of the way, the recipe takes only 35 minutes.
1 cup (250 mL) mashed squash from 1 small roasted squash
2 cups (500 mL) cooked or canned pinto beans,drained and rinsed
2 1/4 cups (560 mL) ground organic cornmeal, divided
1/2 tsp (2 mL) salt
1/8 tsp (0.5 mL) pepper
1/2 tsp (2 mL) mustard powder, or 1 tsp (5 mL) Dijon mustard
2 tsp (10 mL) maple syrup
Pinch of cayenne pepper or chili flakes (optional)
To roast squash, cut in half, scoop out seeds, and place cut-side down on baking sheet in 400 F (200 C) oven for 40 minutes, or until squash is softened. Scoop out flesh when cool.
To cook beans (if using dried), soak in cold water for 8 hours or overnight. Then cook with at least 3 times as much water and 1 bay leaf in large pot for 35 minutes, or in slow cooker on the low setting for 8 to 10 hours. Add leftover beans to salads or rice dishes, or toss with your favourite dressing or olive oil, salt, and wine vinegar for a quick marinated bean salad.
Blend squash, beans, 2 cups (500 mL) cornmeal, salt, pepper, mustard, maple syrup, and cayenne or chili flakes (if using) using immersion hand blender or food processor. Add more cornmeal if batter is too sticky to roll.
Preheat oven to 350 F (175 C).
Place remaining 1/4 cup (60 mL) cornmeal in small bowl. Line baking sheet with parchment paper, or grease lightly with oil. Get your kids to help roll dough into 8 balls. Then roll balls in bowl of cornmeal and place on baking sheet.
Now the fun part! Squish balls down with the palm of your hand into burgers, trying to make them similar in thickness so they bake in the same amount of time. Bake in oven for 15 minutes. Remove from oven and flip burgers. Bake 10 minutes more.
Serve on whole grain buns with Sweet Maple Carrot and Cabbage Slaw and Quick Homemade Ketchup.
Each serving contains: 192 calories; 6 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 39 g total carbohydrates (2 g sugars, 10 g fibre); 157 mg sodium
Sweet Maple Carrot and Cabbage Slaw
Kids can mix these ingredients together, and if they’re old and strong enough, they can grate the vegetables using a box grater or cheese grater.
1/2 small purple cabbage, grated or finely chopped
2 large carrots, peeled and grated or finely chopped
1/2 tsp (2 mL) salt
1 Tbsp (15 mL) maple syrup
1/4 cup (60 mL) apple cider vinegar
Toss grated cabbage and carrot in large bowl with salt, massaging salt into vegetables with hands for at least 3 minutes to get veggies to release their juices. Add maple syrup and apple cider vinegar. Toss once again (using tongs this time, as the vinegar is acidic).
Each serving contains: 37 calories; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat) 9 g total carbohydrates (6 g sugars, 2 g fibre); 98 mg sodium
Quick Homemade Ketchup
1 - 19 oz (540 mL) can no-salt whole or crushed tomatoes, drained
2 Tbsp (30 mL) honey
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) allspice
1/8 tsp (0.5 mL) nutmeg
1/8 tsp (0.5 mL) pepper
1/4 cup (60 mL) apple cider vinegar or red wine vinegar
Purée drained tomatoes in blender. Pour into medium saucepan over medium heat and add remaining ingredients. Cook, stirring occasionally, until reduced to pastelike consistency, about 10 minutes. You’ll need to stir more often as ketchup reduces to keep it from sticking to the bottom of the pot. Taste and adjust seasonings.
Each serving contains: 35 calories; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 8 g total carbohydrates (7 g sugars, 1 g fibre); 91 g sodium
source: "Cooking with Kids", alive #371, September 2013
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