Finding a healthy “veggie” burger is a lot harder than it sounds. Sure, you can find one on just about every menu. But when is a veggie burger not really a veggie burger? When the ingredients look something like this:
water, soy protein concentrate, wheat gluten, contains less than 2% of methylcellulose, salt, caramel color, dried onions, yeast extract, sesame oil, hydrolyzed wheat protein, natural and artificial flavor (non-meat), disodium guanylate, disodium inosinate
These are the ingredients in one of the better burgers out there. For most the list of ingredients gets longer and a lot harder to pronounce. When it comes to food I have to agree with Michael Pollan, if I can’t pronounce it, I certainly don’t want to eat it. For most of these burgers soy in some form is a key ingredient. Many non-organic soy products contain traces of the neurotoxin hexane. Soy processors use hexane to divide the beans into fat and protein. The beans are cracked, heated, and rolled into flakes, which are then soaked in a hexane bath to extract the oil. All of these products are made from gmo soy. Which raises an entirely new set of concerns. I looked at the countless options of “meat-free” products in the grocery store and couldn’t find one brand that was both organic and used non GMO soy. Ditto for the health food store.
So what is a girl to do when trying to find a worthy healthy companion for the carrot dog? You guessed it: make your own.
The following recipe is a slightly modified version of the slider burger recipe from Raw Soul. The great thing about this burger is that it can be eaten raw or cooked. Either way, absolutely delicious.
Burgers
3 cups soaked walnuts (soaked overnight)
½ cup sprouted green lentils
1 cup sun-dried tomatoes (soaked 2 hours)
½ minced onion
2 tablespoons apple cider vinegar
2 large minced garlic cloves
1 tablespoon olive oil
1 tablespoon smoked paprika
1 teaspoon sea salt
1/2 cup of chopped fresh parsley
¼ cup flax meal
Water as needed
In food processor, pulse all ingredients, except parsley and flax meal until smooth, adding water if needed. Move to bowl. Add parsley and flax meal. Mix well and form into burgers.
Dehydrate for about 6 hours on a teflex sheet. Turn over and dehydrate for about 2 more hours. Don’t over dehydrate, they should still “give a little” and be moist on the inside.
If you want to cook these, the best way is to pan sear them on each side and then cook over medium low heat for about 5 minutes each side.
They keep in the fridge for about a week.
To Sprout Lentils:
Soak lentils in a bowl of water overnight, rinse
Drain into a colander with a fine mesh screen
Place Colander over a small bowl and cover with a dish towel. In a day or so they will have sprouted little tails like the photo above.
The food we choose to EAT is one of the most important decisions that we can make when it comes to maintaining our health. The more fresh fruits and vegetables that we can incorporate into our diet the healthier we will be. In fruits and vegetables there is a life giving element that exists: enzymes.
Chia seed is an ancient superfood. It is a member of the mint family: Salvia Hispanica. The little seeds were once a staple of the Incan, Mayan and Aztec cultures, along with the Native Americans of the southwest. Chia is actually the Mayan word for strength. The seeds were used by these ancient cultures as energy food, especially for their running messengers. In the southwest United States chia seeds became known as “Indian running food.”
1. Raw Food/Real World: 100 Recipes to Get the Glow
2. Sweet Gratitude: A New World of Raw Desserts
3. How to Cook Everything Vegetarian: Simple Meatless Recipes for Great Food
1. Bring a basket of fresh vegetables and herbs to your next Christmas soiree. Bartlett’s Farm has a wonderful selection of delicious organic greens and herbs. Add in a few pomegranates and you have a living gift that any chef would love!
This is the big splurge of all 3 lists, but it is an appliance that you will use everyday. It is great for smoothies and soups, sauces and ice creams. It guarantees that you will start eating more fresh fruits and vegetables, and what could be a better gift than that?
3. Hamilton Beach 67650 Big Mouth Pro Juice Extractor. This is another appliance that I use everyday. Starting the day with a fresh juice is a habit I strongly encourage. This juicer is durable and afordable.
4. The best gifts are those that are gifts of our time and attention. Surprise the honey on your list with a romantic candlelight dinner prepared by you. Hire a babysitter and clear the calendar. Even if you are not a great cook, give it a whirl, The love in the preparation will be readily apparent.