Vegan Barley Burgers with Vegan Aioli

I batch cooked a LOT of Barley this week so I thought I would make use of it. I used the No Meat Athlete Veggie Burger Formula as my guide and went crazy from there. Try these or try your own. Just to forewarn you, these have a soft texture to them, so if you like your veggie burgers more firm, you will want to add more dry ingredients! 

Recipes for Sweet Potato Fries and Vegan Aioli are also below. All three recipes served together make a delicious meal :) 

Vegan Barley Burgers

Ingredients & Preparation Instructions

• 1 can cannellini beans
• 1 ½ cups barley, cooked
• ¾ cup almond meal
• 1 Tbsp flaxseed meal

 1.     Place beans, barley, almond meal and flax in food processor.

•  ½ cup chopped onion
• 1 tsp minced garlic
• 1 cup chopped red pepper
• 1 cup chopped kale
• 1 tsp olive oil

 2.     Sauté veggies & oil over medium high heat for 5 minutes.

 3.     Add to food processor.

•  1 Tbsp tahini
• 1 Tbsp Braggs liquid aminos
• 1 Tbsp plum vinegar
• 1 Tbsp lemon juice
• 1 Tbsp nutritional yeast
• 1 tsp curry
• 1 tsp cayenne
• 1 tsp ginger 

4.     Mix remaining ingredients together to form a sauce.

5.     Add to food processor & pulse until well combined.

6.     Form into 6 patties (about ½ cup each)

•  6 tsp oil, divided

 7.     Use 1 tsp oil per burger. Heat oil over medium-high heat in sauté pan, cook burger in hot oil for 2 minutes per side.

Serving Suggestions

• Serve on a sandwich thin with sliced avocado, lacinato kale and Vegan Aioli.
•  Forgo making the batter in to burgers and spread on a collard green. Top with sliced peppers and shredded carrots and roll up into a wrap.

Sweet Potato Fries

Ingredients

• 2 medium orange sweet potatoes
• 1 tsp olive oil
• Salt & paprika to taste

Preparation Instructions

1.  Preheat oven to 375 degrees F.
2. Cut sweet potatoes into fries.
3. Toss with olive oil in a baking dish and sprinkle with paprika & salt.
4. Bake for 60 minutes, stirring halfway through.

Vegan Aioli

*Adapted from a Whole Foods Cooking Class led by Emily Forbes

Ingredients

•  1 box silken firm tofu
• 1 Tbsp ketchup
• 1 Tbsp Dijon mustard
• 2 tsp hot sauce
• 2 tsp vegan Worcestershire sauce
• 1 Tbsp lemon juice
• ½ tsp salt
• 3 tsp capers
• 2 tsp minced garlic
• 1 tsp minced onion
• 1 tsp minced fresh parsley
• 3 tsp minced red bell pepper 

Preparation Instructions

1. Place all ingredients in a food processor or blender and blend on high for 1 minute or until thoroughly mixed.

Fuel Facts

Numbers: 275 calories, 10 g protein, 13 g fat, 30 g carbs, 7 g fiber

**For 1 Vegan Barley Burger (makes six)

Numbers: 85 calories, 0 g protein, 1 g fat, 9 g carbs, 2 g fiber

**For 1 serving Sweet Potato Fries (recipe serves 4)

Numbers: 35 calories, 4 g protein, 2 g fat, 0 g carbs, 0 g fiber

**For ¼ cup Vegan Ailoi

Ingredient Breakdown:

v Beans – The legumes are a wonderful protein source for those wanting to increase their intake of plant-based foods. Beans have a very high content of fiber as well which is associated with lower blood cholesterol levels, decreased risk of heart disease and lower body fat. It is recommended to get at least 25 grams of fiber a day.

v Barley – This grain is very versatile and has a mild, nutty flavor. Similar to other grains it is high in fiber, promoting intestinal health and lowering cholesterol.

v Onion – These pungent vegetables are rich in flavor and health benefits. Onions are particularly high in the flavonoid quercetin. Quercetin has been studied for its ability to prevent tumor growth, especially in cases of lung cancer. The flavonoid is also being studied for its potential to prevent the release of histamines, chemicals that cause allergic reactions. This has not yet been studied for effectiveness in humans, but researchers believe quercetin could reduce allergy symptoms such watery eyes and runny nose.

v Kale – You won’t here me use the word “super” food very often, because I believe all foods contribute their own, unique healing powers. That being said, if there was one food to eat more of, it would be kale. Studies continue to show kale’s ability to lower the risk for cancer, prevent inflammation and even act as a detoxifier at the genetic level. Bottom line… eat more kale.

v Almond Meal – A gluten-free substitute for flour, almond meal is higher in protein and lower in carbohydrates than other options. Almond meal is made simply by grinding the nuts into a flour-like consistency and is therefore filled with all of the same perks as almonds themselves.

Almond meal is high in monounsaturated fats, similar to those found in olive oil, providing heart-healthy benefits. Almonds are also a great source of vitamin E, one of the most important nutrients for preventing oxidative stress. Vitamin E, when applied topically, has also been found to protect the skin against UV damage from the sun. It is believed by some researchers that this same protective effect can be achieved through consumption of foods rich in vitamin E, such as almonds.

Can't BEET It Sweet Bread

Will you BEET my Valentine?

I know, I know, I’m corny… I can’t help it. But seriously, this sweet bread gets its red color naturally from delicious beets! I came up with this idea originally by wanting to make a healthy red velvet cake, without any artificial coloring. The recipe evolved into a sweet bread that (surprise!) I ate for breakfast! My favorite kind of recipe J

One generous slice of Sweet Beet Bread packs 9 grams of protein and 6 grams of fiber for only 320 calories! Factor in the amazing health benefits of beets and you’ve got sweet bread that will feel indulgent and energizing! This is a great way to start the day if you ask me.

And because it’s Valentine’s Day… I can’t leave out that beets are a natural aphrodisiac. This is not just a rumor from past traditions. In fact, this is backed in science. Beets contain the trace mineral, boron, which increases sex hormones in both men and women. You’re welcome.

I typically use applesauce when baking instead of oil. This time I pureed canned beets and maple syrup to stand-in for applesauce. I also used whole-wheat flour, which dulled down the bright red color a bit (maybe next time I would do half millet flour and half whole-wheat to see if I could keep a more intense red hue).

Another change you might consider making is baking in a bread pan instead of a cake pan. I like eating things in cake shape so I opted for the later. For the topping, I mixed nonfat Fage Greek yogurt with honey and sprinkled with gogi berries, but you can totally eat this bread plain or with whatever toppings you desire. 

Ok, go on, beet your heart out.

Can’t BEET It Sweet Bread

Ingredients

• 2 cups whole wheat flour
• 1 cup almond meal
• 1 cup date sugar
• 2 tsp baking powder
• 3 eggs
• 1 cup almond milk
• ½ cup beet juice (reserved from canned beets)
• 1 can beets (drained)
• ¼ cup maple syrup
• 2 Tbsp vanilla

Topping Suggestion:

• Mix nonfat Greek yogurt with honey for frosting and top with gogi berries. 

Preparation Instructions

1.  Preheat oven to 350 degrees F.
2. Drain can of beets and reserve ½ cup beet juice.
3. Puree beets and maple syrup in food processor or blender.
4. Whisk eggs and mix in beet puree, almond milk, beet juice & vanilla.
5. In a separate bowl, mix together the dry ingredients.
6. Combine the wet and dry ingredients.
7. Pour in a lightly greased 9” round cake pan (or bread pan if you prefer).
8. Bake for 45-50 minutes.
9. Let cool completely before removing from pan.

Beet & Maple Syrup Puree

Batter Before Baking

Bread After Baking

Topped & Ready to Eat

Fuel Facts

Numbers:  321 calories, 9 g protein, 9 g fat, 53 g carbs, 6 g fiber

**For 1 piece of cake, cut into 8 total pieces.

***You can certainly but the cake into 16 smaller pieces if eating for dessert and not as part of a full breakfast meal.

           

Ingredient Breakdown:

v Whole Wheat – Unlike processed white flour, whole wheat flour still contains the bran and the germ of the grain which provides fiber and nutrients that white flour is lacking. Wheat is a one of the crops most genetically modified in the United States, so whenever possible, look for products that state non-GMO.

v Almond Meal – A gluten-free substitute for flour, almond meal is higher in protein and lower in carbohydrates than other options. Almond meal is made simply by grinding the nuts into a flour-like consistency and is therefore filled with all of the same perks as almonds themselves.

Almond meal is high in monounsaturated fats, similar to those found in olive oil, providing heart-healthy benefits. Almonds are also a great source of vitamin E, one of the most important nutrients for preventing oxidative stress. Vitamin E, when applied topically, has also been found to protect the skin against UV damage from the sun. It is believed by some researchers that this same protective effect can be achieved through consumption of foods rich in vitamin E, such as almonds.

v Date Sugar – One of nature's many gifts, dates are one of the best natural sweeteners. Not only are they sweet, but they contain high amounts of fiber, promoting good digestion & intestinal health. Date sugar is made from dehydrated, ground dates and is a good alternative for granulated sugar in baked goods.

v Egg – Eggs have the highest biological value of any protein source. This means that you can achieve more of the benefits with less of the protein. Contrary to popular belief, the dietary cholesterol in eggs is not associated with increased blood cholesterol (the type of cholesterol that is linked to heart disease). This misconception is continually being disproven with current research.

In fact, the yolk is a nutritional power house, containing high amounts of choline, a B-complex vitamin, and vitamin B12. Choline has been linked with better brain function and is important in preventing fat accumulation in the liver. Adequate B12 in the diet is crucial for preventing anemia as well as neurological deterioration. B12 deficiencies have been associated with Alzheimer’s disease in the elderly and neural tube defects in newborns.

v Beets – Not only do beets have a beautiful color and flavor, they boast a large array of health benefits.  Many of these can be attributed to betaine, a nutrient that acts as a methyl donor. So what does that mean exactly? By lending methyl groups, betaine assists in many important metabolic pathways. This is of particular benefit to the liver, helping to break down hepatic (liver) fat stores and to optimize liver function.

Another thing you may not know about beets is their ability to enhance sex drive. In ancient Rome, beets were considered an aphrodisiac. Today we know this is due to their high boron content. Boron has been linked to increased production of estrogen in post-menopausal women and testosterone in men.

v Maple Syrup – Made from the sap of the maple tree, this sweetener is a great natural alternative to refined sugar. Maple syrup is also high in zinc and manganese, nutrient that boost the immune system.

v Almond Milk – A creamy, low-calorie substitute for cow’s milk, this nutty variety is easy to digest making it a good add to pre-workout meals or smoothies.

v Vanilla – Using vanilla in baked goods enhances the flavor, decreasing the need for large amounts of sugar. Some believe it may have aphrodisiac effects and help with intestinal gas, but neither of these benefits have been confirmed through research.

Amaranth Krispy Treats

This was an amaranth experiment and it turned out pretty darn delicious. It took a few tries to get it down but I am very excited to share the finished product!

Growing up I loved Rice Krispy Treats. Ask my mom… I would eat an entire pan in one sitting. I wrote Puffed Amaranth Cereal blog a few months ago and it got me thinking how fun it would be to make Amaranth Krispy Treats. So that is exactly what I did! I gave them a bit of a Valentine’s Day twist at the end, but you can certainly eat them on any occasion. What I love most about these chewy treats is they only require three ingredients! Five if you top them with dark chocolate and goji berries like I did.

Amaranth Krispy Treats

Ingredients

• 1 cup amaranth, uncooked (~4 cups puffed)
• ½ cup honey
• ½ cup maple syrup
• 1 cup chocolate chips (optional topping)
•  ½ cup goji berries (optional topping)

Preparation Instructions

1. Heat a pot over medium-high to high heat. (You might have to do a few test batches to get the heat just right for your stove.)
2. Add one Tbsp of amaranth (it works best if you do one at a time) and immediately cover with lid to avoid amaranth puffs from popping all over your kitchen.
3. Shimmy and shake the pot over the burner for ~10 seconds. (It is ok if all of it doesn’t pop. It is perfectly fine to have a few whole grains in your batch and is better than ending up with burnt puffs.)
4. Dump puffs into bowl, return pot to burner & repeat until all of your amaranth is puffed.
5. Heat honey and maple syrup in a pot over medium-high heat until boiling.
6. Add puffed amaranth and stir.
7. Place in a 9x9” pan lined with tinfoil.
8. Allow to set for ~30-60 minutes. Cut into squares or shapes.
9. Dip or drizzle with chocolate and goji berries if desired.

Puffed Amaranth

Pressed into tinfoil lined pan

After cooled and removed from tinfoil

Cutting into squares

Shaping into fun shapes

I used dark chocolate chunks 

Melted in microwave for two minutes

Goji berries!

Dipped and decorated in all sorts of ways! Have fun with it!

Fuel Facts

Numbers: 132 calories, 3 g protein, 1 g fat, 27 g carbs, 3 g fiber

**For 1/9^th of recipe without chocolate or goji berries  

Ingredient Breakdown:

v Amaranth – This gluten-free grain is high in protein and contains the amino acid lysine, often missing in other grains, making it a complete protein source. In 2008 scientists discovered the presence of a lunasin-like peptide within the amaranth protein. Lunasin is the peptide in soybeans that has been associated with preventing inflammation and cancer.

v Honey – Due to the combination of glucose and fructose, honey will keep you energized longer than it’s sweet counterparts. Glucose is used quickly by the body, providing an immediate energy source. Fructose takes longer to absorb, sustaining blood sugar levels. When blood sugar is kept stable, your energy will also remain constant, so say goodbye to the afternoon crash.

Honey is also a great natural healer. For starters it is packed with polyphenols, antioxidants that have immune boosting properties to keep you from becoming sick. In addition, honey contains an enzyme that produces hydrogen peroxide which is why it is believed to be antibacterial in nature. Honey can be used topically to treat burns, wounds, and even acne. Honey fights off impurity-causing bacteria while also hydrating the skin.

v Maple Syrup – Made from the sap of the maple tree, this sweetener is a great natural alternative to refined sugar. Maple syrup is also high in zinc and manganese, nutrients that boost the immune system.