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Black Bean Burger

Photo Mar 02, 4 31 45 PM.jpg

-1/3 onion chopped
-1 can of black beans drained
-2 slices of spelt bread
-1/2 teaspoon of Himalayan sea salt
-1 teaspoon of garlic powder
-1 teaspoon of onion powder
-1/2 cup of flour
-dash of Himalayan sea salt
-dash of pepper
-oil for frying

1) Gather the ingredients
2) To a small frying pan over medium-high heat, add just enough oil to grease the bottom.

3) Add the onions and sauté them until they are soft - about 3 to 5 minutes.
4) In a large bowl, mash the beans until almost smooth.
5) Add the sautéed onions to the mashed black beans, along with the crumbled bread, seasoned salt, garlic powder, and onion powder, mixing to combine well.
6) Add the flour a few tablespoons at a time and mix to combine well. Your veggie burger mixture will be very thick (you may want to use your hands to work the flour in well).
7) Form the black bean mixture into individual patties, approximately 1/2-inch

8) The best way to do this is to roll a handful into a ball, then gently flatten it.
9) Fry your black bean patties in a small amount of oil over medium-low heat until slightly firm and lightly browned on each side, about 3 minutes. If your pan is too hot, your bean burgers will brown too quickly and not be heated through and cooked in the middle, so adjust the heat as needed.
10) To serve, assemble your veggie burgers and enjoy with all the fixings. Or, serve them on a plate to with a little ketchup or hot sauce and no bun. A nice green salad can round this out into a nutritious meal and enjoy!


Quinoa Tacos

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1 cup of quinoa
add vegetables like peppers, kale, lettuce, spinach
1/2 cup of salsa
1 tbsp nutritional yeast
2 tsp ground cumin
2 tsp ground chili powder
1/2 tsp garlic powder
1/2 tsp salt and black pepper each
1 tbsp olive or avocado oil

1) Heat a medium saucepan over medium heat. Once hot, add rinsed quinoa and toast for 4-5 minutes, stirring frequently.
2) Add vegetable broth and water and bring back to a boil over medium-high heat. Then reduce heat to low, cover with a secure lid, and cook for 15-25 minutes, or until liquid is completely absorbed.

3) Fluff with a fork, then crack lid and let rest for 10 minutes off heat.
4) Preheat oven to 375 degrees F (190 C).
5) Add cooked quinoa to a large mixing bowl and add remaining ingredients (salsa, nutritional yeast, cumin, chili powder, garlic powder, salt, pepper, and oil). Toss to combine. Then spread on a lightly greased (or parchment-lined) baking sheet.
6) Bake for 20-35 minutes, stirring/tossing once at the halfway point to ensure even baking. The quinoa is done when it’s fragrant and golden brown. Be careful not to burn!
7) This quinoa taco meat goes extremely well in crispy taco shells and soft taco shells, and I also think it would be perfect on nachos, taco salads, tostadas, and in enchiladas. Dream big!
8) Store leftovers in the refrigerator up to 4-5 days. Reheat in the microwave, in a 350 degree F

(176 C) oven, or in a skillet on the stovetop.

Vegan Pancakes

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-1 cup of flour
-2 tablespoons organic sugar
-1 tablespoon baking powder
-1/2 teaspoon salt
-1 cup non-dairy milk
-1 tablespoon apple cider vinegar
-1 teaspoon vanilla
-maple syrup to serve

1) In a medium bowl, add the flour, sugar, baking powder, and salt, and stir to combine.
2) In another medium bowl or liquid measuring cup, add almond milk, apple cider vinegar, and vanilla, and stir to combine
3) Pour the liquid mixture into the dry mixture and whisk until smooth.
4) Let batter rest for 5 minutes.
5) Pour about ½ cup (65 grams) of batter onto a nonstick pan or griddle over medium heat.
6) When the top begins to bubble, flip the pancake and cook until golden.
7) Serve warm with maple syrup and enjoy!

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