Bean + Veggie Patties

INGREDIENTS

  • 1 can beans, drained, rinsed (any bean or lentil will work!)
  • 1 egg 
  • 1/2 cup onion, quartered 
  • 1 clove garlic
  • 3 cups veggies of choice, roughly chopped small enough to fit in the food processor. (we like to make veggie combos) - try broccoli, carrot, and zucchini or spinach, artichoke, and mushroom. 
  • 2 teaspoons avocado oil 
  • 1 teaspoon sea salt 
  • Seasoning: 2 teaspoons fresh herbs and spices (to taste) Try Italian seasoning, Path Spice Mix, smoked sweet paprika, five spice, lemon pepper, etc) OR try 2 tablespoons pesto or harissa. You can flavor them however you like. Get creative!
  • 1 cup dry base ingredient, aka flour (Try Bob's Red-Mill baking 1:1 flour, Bob's All Purpose, or Almond Meal) 
  • 1/2 cup chopped walnuts - for crunch- optional 

INSTRUCTIONS 

• Heat 1 teaspoons oil in a pan over medium heat. Cook the veggies until softened, about 5 minutes.

• Transfer to a food processor and pulse with beans, optional flavor enhancers, salt until combined. If you prefer some veggie chunks for texture go for it, or you can mince fully, especially for kids.

• Move veggie mixture to a bowl. Mix in nuts if using. Add flour 1/4 cup at a time, mixing until firm enough to create patties. It should be firm enough to hold on to but not appear dry or crumble. 

• Form into golf ball size balls and flatten into patties.

• Heat 1 teaspoon oil over medium-high heat.

• Fry patties 2-3 minutes per side until browned and heated through.

• Top with sauce or condiment of choice, fried egg, avocado, and greens. Or, use as veggie burger patties! These are very versatile. You can eat them for any meal or as a snack. Refrigerate or freeze leftovers. Makes 4-6 servings.

Costa Rican Apple Salad

This salad is super refreshing and easy to make. 

INGREDIENTS

  • 2 organic red apples, cored and sliced thin
  • 6 small-medium red radishes, sliced thin
  • 1 cup hearts of palm (fresh, canned, or jarred), sliced about 1 inch thick
  • 2 cups micro greens or sunflower sprouts
  • Juice of 2 limes
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon sea salt

INSTRUCTIONS

  • Combine lime juice, extra virgin olive oil and sea salt in a bowl. Adjust to taste. 
  • Slice apples last so they don't brown. 
  • Toss all produce with dressing and serve immediately.

Makes 2 large salads or 4 side salads. Goes excellent with any protein of choice.

Coconut Mung Dal

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INGREDIENTS

  • 1 cup mung beans
  • 3 cups water
  • ½ can coconut milk
  • 1½ tsp ghee (or butter) 
  • 1 tsp cumin powder
  • ½ tsp turmeric
  • ½ tsp coriander
  • ½ tsp fennel seeds
  • ¾ tsp sea salt
  • 1 lime, juiced or cut into wedges 
  • 4-6 cups chopped vegetables (try at least 3 of the following- kale, collards, cauliflower, celery, carrots, peas, green beans, zucchini, etc)

INSTRUCTIONS

  • Wash the mung beans and look for any rocks or other irregular pieces.  
  • Add rinsed mung beans and water to medium sized pot and bring to a boil.  Skim off any foam that rises to the surface.  
  • Reduce heat to a low boil and cook for about 30-45 minutes.
  • Chop and prep your veggies while beans are cooking.
  • When beans are almost cooked, it will look like it is falling apart and becoming soft.  
  • At that point, add the salt, coconut milk, and veggies.  Let it simmer while you heat the ghee in a separate small pan. 
  • Sauté the fennel seeds in ghee until they begin to pop, about 30-45 seconds, careful not to burn.
  • Then add cumin, turmeric, and coriander and sauté about 45 seconds.   
  • Add the ghee spice mixture to the mung beans and simmer for another 5 minutes.  
  • Add the lime juice just before serving, or if preferred, serve lime wedges with individual bowls. 
  • Serve with organic jasmine or basmati rice.