A Black Bean Burger You Would Marry

Posted by Nichole Leigh

Black bean burger with homemade fries

That's right folks. You heard me. If you were a delicious food item, you would find this black bean burger, marry it, and have delicious, savory children. This hearty, satisfying creation is worlds away from the anemic, processed, frozen veggie burgers at the supermarket. 


This burger puts Boca Burgers to shame. It is a vegan masterpiece and will absolutely become a regular part of your diet. I dare you not fall in love. I dare you. 

A Black Bean Burger You Would Marry

This recipe is adaptive from an inspiring post on Eat, Live, Run. Check out the original recipe here, along with the author's fabulous photos. They do more justice to the burger than do mine. Serve this delight with avocado, greens, tomatoes or whatever floats your boat! It is tremendously flexible. The patties don't freeze quite as well as you might expect. However, they're great as leftovers. Recipe makes 6-7 patties.

Ingredients 3 cups black beans (roughly 2, 14oz. cans) 1 tablespoon ground flaxseed meal, plus 1 tablespoon warm water 1 jalapeno pepper, chopped 2 cloves garlic, chopped 2 tablespoons tomato sauce  1 tablespoon soy sauce 1/2 cup finely ground breadcrumbs 2 teaspoon cumin 1 teaspoon salt 1/2 cup frozen corn, defrosted vegetable oil for frying the patties Directions 1. Combine the ground flax seed meal with the warm water and set aside. 2. Combine the jalapeno pepper and garlic in a food process. Pulse a couple of times to  mince finely (do not puree). 3. Add one and half cups of beans to the food processor, and pulse again to combine. The  texture should be chunky, not smooth. 4. Transfer the mixture to a large bowl and add the tomato sauce, soy sauce, bread crumbs,  cumin, salt, corn, flax seed mixture, and the rest of the beans. 5. Form the mixture into six patties and set aside. 6. Heat the oil in a skillet on a medium high heat. Add the black bean burgers and cook until  crispy, about 7 minutes each side. 7. Serve burgers with you favorite burger toppings!

California Autumn - Sweet Potato Tacos

I love fall. But I live in California. I've seen about three deciduous trees and there is a severe lack of crisp air and apple orchards.

But I need my fall fix. So, I decided to mix a little California with fall: sweet potato tacos.

I only discovered that I like sweet potatoes a few years ago. The orange color and slightly strange smell always turned me off. But then I tried sweet potato fries and fell in love. Ever since, I have been looking for great sweet potato recipes.


My friend, Maddie, visited a few weeks ago and I made her sweet potato samosas. I had a leftover sweet potato. What to do? Well, I also happened to have corn tortillas. So I trolled the internet and found this recipe on The Washington Post's Meatless Monday column. Sweet potato tacos might sound weird, but they are actually completely amazing and totally wonderful.

Can I just say...oh. my. God. Yummy. Here's the recipe:

Ingredients

• 1 large sweet potato
• 1 clove garlic, minced or mashed
• ¼ teaspoon cayenne and/or smoked paprika to taste
• ½ fresh chile of choice, seeded and diced (optional)
• salt to taste
• 1 medium yellow onion, cut into half moons
• ½ red or yellow bell pepper, diced
• 1 tablespoon olive oil
• Vegetable oil for frying tortillas
• 8 -10 small corn tortillas
• at least ½ cup grated smoked mozzarella and/or cheddar
• Small bunch cilantro, chopped, and lime wedges, for garnish

Directions
Peel and cut sweet potato into cubes. Place in a medium saucepan, cover with water and bring to a boil. Cook until fork tender, about 25 minutes, and drain. Mash with garlic, spice, chile (if using) and salt. Taste for seasoning and adjust. Should have a little kick in the mouth.

In a medium skillet over medium heat, heat olive oil. Add onion half moons and diced pepper and allow to soften, about 7 minutes. Season with salt and pepper and reserve.

Meanwhile, prepare the tortillas: Heat ¼ teaspoon of oil in a skillet over medium-heat hit. When oil is hot, place a tortilla in the pan and fry until soft, about 25 seconds; flip and repeat with the other side. Do not let tortilla get too crisp; reduce heat if this happen. It’s key to keep oil to a minimum, as the tortillas will end up unpleasantly greasy.

Place tortillas on a plate and keep warm, and preheat oven to 325 degrees.

Assemble your tacos: Spoon a scant tablespoon of sweet potato mash in the center of each tortilla, and flatten it a bit. Add a teaspoon or so of onion-peppers and top with grated cheese. Fold over so that ends meet and place on a baking sheet.

Bake for about 8 minutes, until somewhat crispy and cheese is melted.

Garnish with cilantro and lime. Ripe avocado slices also make a luscious topping!

Definitely include avocado slices. DEFINITELY.

Enjoy!

Best Vegan Cupcakes - Experimenting with Vegan Baking

Nichole inspired me to start baking again. And that can only mean one thing: vegan baking! I have always loved to bake, but Nichole inspired me to learn a new, cruelty free way of baking. Ever since, I have been attempting to learn and experiment with classic vegan baking.

Of course, my favorite vegan baking cookbook is the previously mentioned Vegan Cupcakes Take Over the World by Isa Chandra Moskowitz and Terry Hope Romero. The first recipe I made was the Brooklyn Brownie Cupcakes, which includes delicious ingredients like bourbon and soy yogurt. Um, yum.

Last night, I decided to go a bit more classic, but with a twist. I made the basic chocolate cupcakes that Nichole shared with us earlier, but made the frosting with a bit of a twist.

For half of the cupcakes, I made peanut butter frosting and topped them with chopped Reese's cups. For the frosting:

Ingredients:

1/4 cup nonhydrogenated shortening

1/4 cup nonhydrogenated margarine

1 3/4 cups powdered sugar, sifted if clumpy

3/4 teaspoons vanilla extract

1/8 cup plain soy milk or soy creamer

2 tbsp peanut butter

Directions:

Beat the shortening and margarine together until well combined and fluffy. Add the sugar and beat for about 3 more minutes.

Add the vanilla, peanut butter, and soy milk, and beat for another 5 to 7 minutes until fluffy.

For the other half of the cupcakes, I made strawberry frosting and topped them with pink sprinkles:

Ingredients:

1/4 cup nonhydrogenated shortening

1/4 cup nonhydrogenated margarine

1 3/4 cups powdered sugar, sifted if clumpy

3/4 teaspoons vanilla extract

1/8 cup plain soy milk or soy creamer

2 tbsp strawberry preserves

Directions:

Beat the shortening and margarine together until well combined and fluffy. Add the sugar and beat for about 3 more minutes.

Add the vanilla, strawberry preserves, and soy milk, and beat for another 5 to 7 minutes until fluffy.

I think I have created some vegan baked goods lovers at work!

Moooo-tacular Dairy - The Glory of Lucerne and Organics

I have never tried to go vegan. I know that Nichole was for a while, and I have a few other friends who have attempted the noble lifestyle. Unfortunately, I could never in a million years pull it off. I am just too much of a dairy consumer. Milk and cheese are staples in my diet.

But I never want to consume dairy products made with growth hormones. There is something slightly seedy about the milk and cheeses on our shelves, the ones that aren't organic. The population growth and limited resources have led to dairy products laced with rBGH and IGF-1. Thankfully, organic products have come onto the scene and are more readily available than ever.

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Of course, organic is often synonymous with expensive. They don't call it Whole Paycheck Foods for nothing. But Safeway brand has come to the rescue with Lucerne brand and O Organics dairy products.

Lucerne and O Organics are generic brands carried in Safeway stores, including the Vons near my apartment. Both brands produce organic products, which I find especially important in dairy products. And...they're reasonably priced!

The O milk is usually at least 30 cents cheaper than Horizon. The Lucerne cheese is actually cheaper than Sargento and other brand names. I feel good about what I'm eating and my wallet doesn't suffer.

For me, quality ingredients are everything. Our country has allowed some pretty heinous things to taint our food, and some pretty inhumane things to happen to the animals that provide the food. I think that the generic organic brands are a huge step in the right direction. It makes eating smart affordable and simple. Why not choose the organic product when it's best for your body and your bank account?

Ditch the Ranch: Five Awesome Salad Dressings and Vegetable Toppers

Creamy Avocado Dressing: Photo Courtesy of The Well Seasoned Cook

Vegetables are not boring. They are numerous, complex, exciting food items with a lot to give. (They also enjoy long walks on the beach and sharing their feelings......)

But, coming from a home where the only vegetables making an appearance at dinnertime were microwaved frozen vegetables slathered in butter or unadorned baby carrots, I can see how they might get a reputation for being a bit tedious.

The solution? Dressing, of course! But not necessarily the kind of dressing of which you might be thinking. Forget the heavy ranch and thousand islands. Experimenting with vegetable sauces and seasonings offers foodies an infinite amount of gastronomical variety. Thrilling, right!?

The following recipes are some of my favorite dressings, and will help you take your veggie side dishes to the next level. Even the carnivore in your life is bound to enjoy the interesting tastes and textures these condiments bring to all kinds of veggies.

I. Walnut-Miso Paste

Taste Profile: Nutty, Savory

Pairs Well With: Steamed or blanched vegetables like spinach, broccoli, and string beans, as well as roasted vegetables like beets, parsnips, and sweet potatoes. This recipe was Anglicized from a similar recipe on Just Bento.

Ingredients:

• 1/2 cup shelled walnuts
• 1 tablespoon Red or White Miso Paste (like Miso Master Organic Miso Paste)
• 1 tablespoon sherry or other sweet liquor (optional)
• 1 tablespoon sugar

Directions:

1. Dry-roast the walnuts in a shallow pan over medium heat, stirring until they start to brown and become fragrant.
2. Remove walnuts from heat and allow to cool. (Optional step: wrap walnuts in a paper towel and rub them together until most of the skin comes off - this step allows the nutty flavor to really shine through).
3. Place the walnuts in a food processor or a magic bullet and blend until they are finely crushed.
4. Combine the miso paste, liquor (if using), and sugar in a small bowl. Add the walnuts and mix until well combined.
5. Paste can be stored in an air-tight container for up to a week in the refrigerator.

II. Spicy Orange-Ginger Dressing

Taste Profile: Tangy, Sweet, Spicy

Pairs Well With: Strongly flavored vegetables and fruits like bell pepper, green onion, pineapple, and pear, as well as dried fruits like apricots and cranberries.

Ingredients:

• 1/4  cup orange juice
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon fresh ginger, minced
• 1 clove garlic, minced
• 1/4 teaspoon red pepper flakes, crushed
• Salt and pepper to taste

Directions:

1. Combine all ingredients in a blender or magic bullet. Blend until smooth.
2. Dressing can be stored in an air-tight container up to two weeks in the refrigerator.

III. Warm Maple Dressing

Taste Profile: Sweet, Savory

Pairs Well With: Soft leafy greens, in addition to strong and smoked cheeses like gorgonzola, blue cheese, and smoked Gouda.

Ingredients:

• 2 teaspoons extra-virgin olive oil
• 1 shallot, finely chopped
• 1/4 cup cider vinegar
• 2 tablespoons pure maple syrup
• Salt and pepper to taste

Directions:

1. In a medium sauce pan heat the olive oil on low heat. Add the shallot, and cook until translucent.
2. Add the apple cider vinegar and maple syrup, and bring to a boil.
3. Season with salt and pepper. Serve warm.  

IV. Creamy Avocado Dressing

Taste Profile: Savory, Spicy

Pairs Well With: Leafy vegetables, strong flavored vegetables, and features well in chopped salads

Ingredients:

• 1 medium avocado, pit removed and sliced (make sure it’s ripe!) 
• 1 clove garlic, chopped
• 2 tablespoons lime juice (lemon also works)
• 1 teaspoon extra virgin olive oil
• 1 tablespoon non-fat yogurt
• Dash cayenne pepper
• Salt and pepper to taste

Directions:

1. Place garlic and avocado in a blender, and blend.
2. Add the lime juice, olive oil, yogurt, cayenne pepper, salt and pepper. Continue to blend until smooth.
3. Serve immediately – it’s delicious but also highly perishable.

V. Lemon Honey Tahini Dressing

Taste Profile: Tangy, Sweet, Nutty
Pairs Well With: Mild vegetables like cucumber, citrus fruit, nuts. This recipe can also be used as a sauce for grain dishes like couscous and rice pilaf

Ingredients:

• 1/2 cup raw tahini
• 1/4 cup water
• 2 tablespoon fresh lemon juice
• 1 tablespoon honey
•  tablespoon balsamic vinegar
• 2 clove garlic, minced
• 1 teaspoon ground cumin
• Salt and Pepper to taste

Directions:

1. Place all ingredients in a blender, and blend until smooth.
2. Store in an air-tight container in the refrigerator for up to 2 weeks.  

Enjoy!

Feedback: Sara and the Ultimate Whole Wheat Vegan Chocolate Chip Cookies

Recently, one of our readers, Sara, left us this very lovely comment about the Ultimate Whole Wheat Vegan Chocolate Chip Cookies:

"You work with my Mom (P- K-) and she introduced me to your blog a bit back.  My name is Sara I'm her vegetarian daughter who lives on the beach.  My son just started Kindergarten this year and there is a big bake sale I volunteered to participate in on October 1st.  October first is also World Vegetarian Day to kick off Vegetarian Awareness month (October)!  I will have my own little special spot at the bake sale with a variety of Vegan/Vegetarian baked goods made by me, so siked about this!  I wanted to tell you that I did a "test" batch of your chocolate chip cookies above, to see if they were something I would want to offer.  Let me just tell you, OMG DELISH!!!  They are so chocolately and chewy and perfect!  Thank you so much for sharing this recipe and they will definitely be making an appearance at the school bake sale to celebrate World Vegetarian Day!"  ~Sara

And if this warm and much appreciated praise wasn't enough, she also sent along a photo post-bake sale, showing off her wonderful Vegan/Vegetarian table. You can see our cookies on the left!

Thanks for reading Sara, and thanks for keeping us updated. If you've tried out any of our Veggie Horizons recipes, let us know how it went! We'll put up your pictures and comments as well!

Thanks everyone!

October: Vegetarian Awareness Month!

World Vegetarian Awareness Month

Hello Readers! As you're probably aware, October is Vegetarian Awareness Month, and October 1st was World Vegetarian Day (to be celebrated with Vanilla-Cardamom Cupcakes with Rosewater Icing, obviously).

As for myself, today I would like to engage in a little bit of self-indulgent reflection. First, I'd like to share some specific reasons that I believe the vegetarian lifestyle is a good choice for me. Secondly, I would like to write very candidly on the real challenges that I face on a daily basis. In short, let's talk about veggie motivation and veggie reality.

First things first. The reasons to go vegetarian are almost too numerous to name (but we'll give it a shot).

Physical Benefits: Vegetarian diets are some of the healthiest diets in the world.

• Vegetarians are at lower risk for obesity, cardiovascular disease, hypertension, type 2 diabetes, diverticulosis, renal disease, some cancers (including lung and breast), and gallstones (Source).
• A vegetarian diet decreases exposure to food-borne illnesses and damaging free radicals (Source).
• Vegetarians consume larger quantities of vegetables, legumes, fruits, and grains, thereby increasing their consumption of many essential vitamins and minerals, fiber, and antioxidants (Source).

Environmental and Social Benefits: Vegetarian diets reduce the negative impact of man on the environment, and help funnel resources to those that need them most.

• Farmland used for meat production produces millions of tons more carbon dioxide and methane than does farmland used to produce vegetable foodstuffs (Source).
• Each animal slaughtered for food consumes 16 pounds of edible vegetable food stuffs (corn, grain, soybeans, etc.) for every pound of edible flesh. This grain would be put to better use feeding human beings (Source).
• Here is a great article from Green Living Ideas that sums up many studies of energy consumption for food production, particularly as it relates to livestock. It includes many links to relevant, peer-reviewed research studies.

Morality: This is perhaps the trickiest motivation of them all, and perhaps the most compelling. However, if you just don't care about the suffering of animals....then you don't care. But if you do care, this argument is pretty compelling. (Warning: This Video Contains Graphic Material)

When taken together, I think that the combination of these facts is so compelling that it would be difficult to defend an omnivorous diet. In fact, it might be difficult to defend anything but a vegan diet under these terms. (Visit PETA for a comprehensive if somewhat impassioned explanation of all of the above phenomenon.)

So........... why is it so hard then?

For me, the desire to consume meat (or the lack there of) has never been much of a factor in determining whether or not I will maintain a veggie lifestyle, or whether I will backslide into meat consumption. That's not to say I haven't enjoyed well-prepared meat in the past, but I don't crave it regularly (probably due to the fact that I've either been, or nearly been, a vegetarian since I was 14 years old).

The Context of Food
The real issue is, and always has been, social pressure. Personally, I believe that the resistance from friends and family comes out of three fundamental social contexts:

(1) Meat Eating and the Herding Culture

Meat eating is the keystone of herding culture (of which the Abrahamic cultures are descendant). This sentiment is particularly explicit in the creation myth of Adam and Eve, wherein God grants the infamous progenitors lordship over all the creatures of the Earth. Therefore, in the Christian (and Judaic and Islamic) tradition, man is not only destined by divine right, but obligated by the creator, to dominate animals. In this context, man has the right and privilege to use animals as he sees fit, without any obligation to the animal.

(2) Concept of "Man as Hunter"

One of the most frequent nonsectarian arguments against vegetarianism comes from the idea that man has been hunting and consuming meat since time immemorial, and thus meat consumption is biologically and evolutionarily predestined. In the world of Anthropology, this is a hotly contested issue. However, after having read many books on the subject (see the bottom of the post for a list), I think that there is ample evidence to challenge this age-old assumption. Some of the most compelling arguments questioning the identity of "Man as Hunter" include: fossil and biological evidence that links the human digestive system more closely to that of fruit eating apes than that of wolves or tigers; the relatively late appearance of the tools man uses to hunt in the archaeological record; and archaeological evidence that indicates a high predation rate among early humans (i.e. people were being eaten by animals more frequently than they were eating animals). All that aside, the "Man as Hunter" argument resembles (or perhaps follows from) the first in that it considers the use of animal bodies for consumption as the natural right of man as an omnivore.

(3) Habits are Hard to Change

Contexts (1) and (2) are really important, but they operate mostly in the background of people's everyday lives. If they're invoked at all, it's usually only to defend the continuance of habitual action. Consider this: if you've spent your whole life communing and taking pleasure at a dinner table that features meat and animal products, it's not only difficult, but perhaps even painful to move away from the habits and nostalgia of meat eating. If you come from a family where food is important, this can be a very big deal. For example, when I went Vegan for a couple of months, both my Dad and my boyfriend were very upset with me, for different reasons. My Dad felt that by rejecting meat, I was rejecting his personal food tradition, ruining all of our future holidays, and trying to push my strange morality onto everyone else. My boyfriend was frustrated because he didn't know what to make for dinner on a daily basis, and felt that my choice made it difficult for him to eat the things that he liked to eat (read: bacon).

That's why it's hard to be a vegetarian. It's hard to act against society's deeply rooted ideas, assumptions, and habits, especially when they manifest in the feelings of the people that you love. It's hard to face your parent's anger and frustration when they don't understand why you are being "difficult" and "picky." It's hard to say no to the pot roast that your grandmother lovingly prepared for you. It's hard to make one dish for you, and one for your spouse, every night of the week. It's much easier to take the path of least resistance and do what they ask of you.




Making it Happen
But no one said it would be easy. So, a couple of pieces of advice for World Vegetarian Awareness Month, from a very human vegetarian:

• No one's perfect. I know that I've had my share of back sliding over the years (mostly in the form of prosciutto and fresh mozzarella). If you fall off the wagon, watch that PETA video, take a deep breath, and get back on. One slip up doesn't mean that everything is lost.
• Sometimes people in your life will be supportive of your choice, sometimes they will not be supportive of your choice. Remain calm, try not to argue about it, skip the turkey, and bring sweet potato casserole to Thanksgiving.
• Try to be as compassionate to people as you are toward animals. Be patient and respectful of people who do not understand or accept your lifestyle, and demand that they respect and be patient with you as well. Lead with your fork by making delicious vegetarian food.
• Have fun! Vegetarianism isn't all doom and gloom! It's a celebration of life! Think about all of the delicious food that you can eat! Check out the Recipes tab for some of the food that Carrie and I make on a regular basis, and explore the web! There are a zillion delicious vegetarian options out there, so don't be afraid!

Additional Reading:

• The World Peace Diet
• Man the Hunted: Primates, Predators, and Human Evolution
• The Third Chimpanzee: The Evolution and Future of the Human Animal
• The Omnivore's Dilemma: A Natural History of Four Meals
• Eating Animals
• Slaughterhouse: The Shocking Story of Greed, Neglect, and Inhumane Treatment Inside the U.S. Meat Industry
• The Ethics of What We Eat: Why Our Food Choices Matter
• Dominion: The Power of Man, the Suffering of Animals, and the Call to Mercy
• The Sexual Politics of Meat: A Feminist-vegetarian Critical Theory
• Some We Love, Some We Hate, Some We Eat: Why It's So Hard to Think Straight About Animals
• The Horse, the Wheel, and Language: How Bronze-Age Riders from the Eurasian Steppes Shaped the Modern World
• The Meat You Eat: How Corporate Farming Has Endangered America's Food Supply

In Conclusion: Happy October! Happy Harvest! Happy Vegetarian Month!

Mom Knows Best

Don't get too excited, Mom.

But, when it comes to cooking, my mother is Queen. She's a goddess. She should have statues erected to her and churches built in her name. Or maybe restaurants. The only meat I miss is her paprika chicken from Julia Child's cookbook. The point is, she is a FABULOUS cook, and a great baker, too.

Oh, and she's a pretty great mom as well. :-)

So I don't know why I even tried that other marinara sauce. After making it two times, I got sick of it and needed to go back to momma's cooking. So I nagged until she emailed me the recipe, and promptly made the sauce yesterday afternoon.

Ingredients:

• 2 28 ounce cans of crushed tomatoes
• 1 12 ounce can of tomato paste
• 1/3 cup snipped parsley
• 2 Tablespoons brown sugar
• 3 Teaspoons dried, crushed oregano
• ¼ Teaspoon Thyme
• 2 Bay leaves
• 3 Cups of Water

I was surprised to find that I didn't have thyme, so I used basil instead (I need to get on that). Also, instead of three cups of water, I used 2 1/2 cups of water and a 1/2 cup of red wine. Totally recommend it.

So, how you make this fabulous sauce:

Saute the garlic and onions in olive oil until the onions are tender.

Add the rest of the ingredients, stir, and simmer for 4-5 hours. Make sure there are little bubbles in the center, as Mom says.

Your house will smell great. You will be thrilled with this sauce, I swear. I put it over four cheese tortellini from the refrigerated section of the grocery store (yeah, I copped out there). A great, easy, satisfying Saturday dinner!

Thanks, Mom. You're the best!

Never Will I Ever Buy Bread Again

Nichole has been so sweet to feature some recipes inspired by my cooking. And let me just say that the best food that I make comes from her recipes (and of course, yours too, Mom).

One area where Nichole has cornered the market is bread. This girl can bake breads like no one I know. In fact, she brought be half a loaf of her flaxseed bread once that I proceeded to eat. All in one night. It was gross, but I couldn't stop myself. (But I don't recommend it. Bread has yeast in it, you know?)

photo courtesy thefatlossauthority.com

The other day, I ran out of bread. And since my adorable but slightly maladjusted dog can't be left alone yet, I found myself sort of trapped. Until I remembered that I had just stocked up on flour and yeast. Lucky!

So I trolled Veggie Horizons and found Nichole's recipe for easy, can't-mess-it-up bread. And oh. My. God. So good. So very good. And EASY! Why doesn't everyone make their own bread?

Probably because many of us (myself included) can be lazy, and while the recipe is simple, it does require two rises, meaning time. So you have to plan ahead!

But this bread is worth every minute of the rising and proofing stages. I made hummus sandwiches as well as tuna salad sandwiches. I actually cut the recipe in half as well, so that I was only making one loaf instead of two. I vow to never (well, almost never) buy bread again!

As I've mentioned, Nichole's English muffins are an obsession. I make them every weekend.

And I've written about the vegetarian times cinnamon rolls before. Well, last time I made them without baking powder because I was out, and I also didn't roll them to the correct thinness. Well, I was much more careful this time. And...voila!

They were so delicious. And it's great that they are pretty low cal! The glaze is totally amazing as well. The lemon adds a tangy freshness. I like to add about a 1/4 teaspoon of vanilla extract as well for extra flavor.

I used to love those Pillsbury ones, but they are REALLY unhealthy and no where near as tasty. These cinnamon rolls are simple and have a denser, dare I say bread-ier taste. Worth the extra ten minutes they take compared to the Pillsbury rolls!

So the moral of this Friday story is: never buy bread products. Make your own. They are much tastier and healthier, I swear.