Category Archives: Soy-Free

Easy 3-Ingredient Burgers

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You’ve recently learned how to make burgers out of leftover soup, but how about burgers with only 3 ingredients!?! These are so easy to make and hold together really well, ready for whatever toppings you enjoy most. We like sautéed or raw spinach/collard greens, avocado, red onion, pickle relish and Southwestern Chipotle Sauce or Habanero Sauce (our latest favorite!) served with a side of Sweet Potato Fries.

This recipe calls for HOT beans – I usually cook a pound of beans in my electric pressure cooker and once they are done I assemble these burgers (and save the leftover beans for other things). You can also cook beans in a crock pot, make sure to soak them overnight before you cook them. Make sure to save the water you cooked the beans in when you drain them, helps the burgers stick together better!

3-Ingredient Burgers with Sweet Potato Fries

This is another awesome Melomeals recipe – A.K.A. “The Food Genius” 🙂 I make about 9-10 average sized burgers from this one recipe, enough for leftovers for a few days!

3-Ingredient Burgers

Ingredients:

  • 3 C HOT Beans (HOT means TEMPERATURE) 
  • 2 C old fashioned oats (rolled oats, uncooked) – I’ve used quick oats or rolled oats
  • 1 envelope onion soup mix – I use Lipton or the Sprouts brand packet
  • Hot bean liquid if needed to bring the mixture together – I use about 1/3 cup of bean liquid for a batch of burgers

Method:

  1. Mix everything together
  2. Let mixture cool
  3. form into patties and cook over medium heat in a cast iron skillet for 5 minutes a side

3 Ingredients!

Mix HOT beans with oatmeal and onion soup mix - form patties

5 minutes on each side - use a cast iron skillet if you have one

This one is topped with Habanero Sauce... Yum!

This one topped with Follow Your Heart Nacho Cheese and Habanero Sauce

Chickpea Burger on top of kale and mushrooms

Breakfast Bulgur Porridge

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This is one of our regular hot breakfast dishes, great for cold mornings and toddlers learning to master the use of a spoon! This is easy to make and full of protein, fiber, calcium and vitamins D and B12… plus it’s delish! Bulgur does not need to be soaked overnight.

Breakfast Bulgur Porridge

My toddler obviously enjoys this…

Yummy!

Ingredients:

1 cup almond milk – I use homemade hemp milk but use whatever you wish

1 cup water

1/2 cup bulgur – I buy mine in bulk from Sprouts

1/4 cup raisins

Pinch of salt

1-2 Tbsp pure maple syrup

Sliced fruit for serving – I add bananas, strawberries, blueberries, kiwis, persimmons… whatever I have

Directions:

1. In a medium saucepan, combine milk, bulgur, raisins, salt, and 1 cup water – bring to a boil.

2. Reduce heat to medium and simmer, stirring occasionally until bulgur is tender and mixture is the consistency of oatmeal – about 10-15 minutes

3. Dish into bowls and top with maple syrup. Serve warm with fruit on top or plain.

Combine milk, bulgur, raisins, salt and water - bring to boil

Reduce heat, simmer until bulgur is like oatmeal

Serve with maple syrup and sliced fruit

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Kid Friendly Green Smoothie

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This is one of my toddler’s favorite Green Smoothies! Perfect for those days when it seems like your kids hate your cooking and won’t eat anything but snacks and air (it seems!). We like this one too, the peanut butter addition is good! I like to add a scoop of protein powder to this for my breakfast – I like Vega Whole Food Optimizer or Ultimate Meal powder. I make this in my Vitamix, best blender for Green Smoothies! I get most of my smoothie ingredients from my CSA box, delivered weekly from Abundant Harvest Organics and Squeeze Play Organics!

Kid Friendly Green Smoothie

  • 2 ripe bananas – can use frozen
  • 1/2 organic apple, core removed – granny smith is good, gala and fuji too (I get THE BEST apples from my CSA!!)
  • 1 pear, seeds removed (CSA Delivery favorite!)
  • 2 dates, pits removed (Halawy are my favorite!)
  • 1 heaping teaspoon of peanut butter
  • 1 small cucumber
  • 1 or 2 handfuls of fresh spinach (extra here, again from my CSA!)
  • 1 large leaf of dinosaur kale (without thick stem)
  • 1/2 cup of almond milk, hemp milk, coconut milk or soy milk
  • 1/2 cup of orange juice (or just add an extra orange)
  • Optional but really good – mint leaves, ginger, celery
  • Blend & Enjoy!

Learning how to use a straw cup

I let her lick the peanut butter spoon... as you can see!!

Happy Thanksgiving!

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Happy Thanksgiving to you and your loved ones!

Here’s a quick shot of my Thanksgiving meal… it was a short menu this year – just made enough for my hubby’s on-shift dinner (he didn’t want to eat turkey this year!) and my daughter and I. It was delicious! Recipes and details to follow.

Tempeh & Sage Loaf (Vegan Slow Cooker Recipe)

Raw Collard Green & Apple Salad with Pomegranates (Melomeals: Vegan For $3.33 A Day Recipe)

Mock Meatloaf with Brown Gravy (Happy Herbivore Recipe)

Mashed Sweet Potatoes with Caramelized Onions (My Recipe 🙂

Dill Potatoes (Josh’s favorite!)

Baked Acorn Squash with Apples (The Global Vegan)

Butter Bean Chocolate Chip Cookies for dessert (Happy Herbivore Recipe)

Thanksgiving Meal 2011

Josh's Firehouse Meal (with leftover gravy)

Butter Bean Chocolate Chip Cookies - Happy Herbivore Recipe

Dig in!

Crock Pot Kheer (Rice Pudding)

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This is a healthy version of rice pudding using unsweetened coconut milk and Stevia to sweeten it. You can use brown rice or basmati – I use long grain brown. This recipe is from Healthy Slow Cooking. This is definitely toddler approved!

Brown Rice Pudding

Vegan Slow Cooker Kheer
soy-free gluten-free
serves 8

  • 1 cup long grain brown rice
  • 6 cups nondairy milk (I used So Delicious Unsweetened Coconut milk)
  • 1/2 cup golden raisins
  • 1/2 cup slivered or chopped almonds (pistachios and/or cashews work great too)
  • 1 teaspoon cardamom
  • sweetener to taste – I used about 1/8 tsp Stevia – you can use agave, regular sugar, brown rice syrup, etc.

Place all the ingredients except for your sweetener of choice into a 3 1/2  to 4 quart slow cooker. (Double the recipe if you have a larger slow cooker.)

Cook on low for 4 to 5 hours or on high for about 2 1/2 hours. The size of your slow cooker and how hot it runs will change the exact cooking time. Add sweetener and stir in. Then taste and add extra sweetener if you feel that you need it. (If you are using stevia I would recommend adding 1/8 teaspoon at a time. Just a little too much and it becomes bitter.)

The pudding will still be a little loose in the slow cooker. But it will thicken in the fridge. Serve it cold topped with extra raisins and nuts. You could even go crazy and add some fresh berries too!

Everyone in the slow cooker! 😉

About done...

It will set as it cools

Yummy!

Yummy Bean Soup

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This soup is delicious! It’s a little spicy and very satisfying with a side of toasted naan (if you eat bread, we do no more than twice a week) and a glass of red wine (or hemp milk for my toddler!). This recipe is from HealthyMammas.com – home of  the recently made Creamy Dreamy Superfood Pudding and Black Bean & Corn Quinoa (2 more fabulous recipes!).  This recipe is toddler approved, she ate the whole bowl but she commented on it being “spicy Mommy spicy” the whole time… you may want to back off the chili powder if you have a spice sensitive child. My daughter will eat wasabi peas and dried chili mango so she may be the exception. 🙂

Bean Soup

Ingredients (Serves 6-8)

  • 1 7/8 lbs 15 bean soup mix (I used the 8-bean soup mix from my CSA – about 5 1/2 cups)
  • 1 quart low sodium vegetable broth
  • 1 tablespoon olive oil (you can use veggie broth or water to sauté instead – I used broth)
  • 1 large onion, chopped
  • 1 garlic clove, chopped
  • 1 box frozen chopped spinach, or 10 oz of fresh, chopped spinach (I used fresh – 2 bunches organic spinach)
  • 2 carrots, thinly sliced (I used leftover shredded carrots from Healthy Veggie Muffins)
  • 1 (15 ounce) can diced tomatoes, undrained (I used fire roasted with garlic)
  • 8 tablespoons lemon juice (about 2 lemons worth) – this makes it!!
  • 2 bay leaves
  • 3 dashes Tabasco sauce (Didn’t have any so I used a big squirt of Sriracha)
  • 1 tablespoon oregano
  • 2 teaspoons chili powder
  • 2 teaspoons ground thyme
  • 1 teaspoon cayenne pepper
  • 1/2 tablespoon ground black pepper
  • 1/2 tablespoon salt (optional)

Instructions

  • Soak beans overnight, or at least 8 hours. Drain and rinse.
  • Cook beans in water until just tender by simmering on the stove in 2 qts. water for 1 1/2 hours. (or more) (Can also cook in slower cooker or pressure cooker.).
  • Shortly before the beans are done, saute onion and garlic in oil (or veggie broth) until slightly brown.
  • When beans are done, drain half the cooking water.
  • Add all remaining ingredients and simmer, uncovered, for 40-60 minutes, stirring occasionally. Adjust seasoning to taste.

Beans are cooked, adding in remaining ingredients (except spinach)

Added chopped spinach

Delish!!