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.

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.

Healthy Hot Wings & Broc Your World Polenta Bake!

It’s football night at our house! Daniel put in his request last week for my healthy version of chicken wings to enjoy while we watched the National Championship game. I happily obliged and made a yummy broccoli bake to go with it! I highly recommend both for upcoming Super Bowl parties!

Dinner is served.

For the “Wings” I usually buy all white meat chicken breast tenders, which are better for dipping and make a great appetizer, especially if served on a skewer. Tonight we just used whole chicken breasts. For the dipping sauces you will want two things.

One: look for a healthier wing sauce (vinegar preferably as the first ingredient) with less than 3 grams of fat and 50 calories per Tbsp (I use Bella). 

Two: Bolthouse Farms Chunky Blue Cheese Yogurt dressing, a MUCH better option than the real deal and literally tastes the same (Daniel’s words, not mine, which makes it true J).

The Broc Your World Polenta Bake is a perfect way to sneak in veggies for those not so keen on greens.

Host a healthier bash this year! Best part… both are SUPER easy to make, so when the game comes on you can crack a beer and watch the game with everyone else! Bon appetite.  

Broc Your World Polenta Bake

Broc Your World Polenta Bake

Ingredients

• 1 cup corn grits/polenta
• 1 large head broccoli (2 cups processed)
• 2 Tbsp Earth Balance Buttery Spread
•  ¼ cup nutritional yeast
•  ½ tsp salt

Optional: Feel free to add any other seasonings if you want to spice it up a bit! We liked it just like this and it paired nicely with the Healthy Hot Wings.

Preparation Instructions

1. Add polenta and 3 cups water to pot, bring to a boil, then reduce to simmer for about 5 minutes, stirring often.
2. Cut broccoli into florets and put in food processor. Pulse until in little bits.
3. Add in the Earth Balance, nutritional yeast and salt. Once mixed, stir in 2 cups broccoli bits.
4. Spread in an 8” round cake pan or 9” square dish.
5. Refrigerate uncovered for at least one hour (can make up to two days ahead and keep in the fridge).
6. Cut into 8 slices if using a round pan. Heat a pan to high heat and sear each polenta slice for 1-2 minutes/side, until slightly browned.
7. Eat hot or cold.

Polenta

Broccoli Bits

Polenta with all the mix ins.

Spread in pan and refrigerate uncovered.

Slice.

Pan sear.

Fuel Facts

Numbers:  90 calories, 6 g protein, 2 g fat, 16 g carbs, 2 g fiber

**Per slice (when sliced into eight pieces)

Ingredient Breakdown:

v Polenta – This low calorie grain will fill you up without filling you out. The yellow color is rich in carotenoids, antioxidants that protect cells against aging and cancer.

v Broccoli – The cruciferous veggie is effective at detoxing the body through the action of its glucosinolate phytonutrients that help activate, neutralize and eliminate unwanted toxins. Broccoli also helps bind bile acids for excretion, which lowers cholesterol levels. Something you may not know is that 100 calories of broccoli houses about 10 grams of protein!

v Earth Balance Buttery Spread – This is a great product to replace the butter in your kitchen. Unlike butter, which is made by churning milk or cream, Earth Balance is made from healthy, non-hydrogenated oils and without artificial ingredients. It is also a vegan product, free of dairy, eggs, and gluten, making it accessible to many people with food allergies.

v Nutritional Yeast – This is a deactivated yeast with a cheesy, creamy flavor. It is found in most natural food bulk aisles in the form of yellow flakes. Nutritional yeast is often fortified with B12, which is often missing in a vegan diet, seeing as B12 is only present in animal products. It is also a good source of protein with ¼ cup providing 6 grams. Use it to enhance the flavor and/or add “cheesiness” to vegan dishes.

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Healthy Hot Wings

Ingredients

• All white meat chicken breast tenders (or breasts)
• Bella’s Wing Sauce (or comparable healthy wing sauce)
• Bolthouse Farms Chunky Blue Cheese Yogurt Dressing

Preparation Instructions

1. Coat raw chicken in wing sauce, skewer (optional) and grill.
2. Use sauces for dipping!

Fuel Facts

Numbers:  175 calories, 27 g protein, 5 g fat, 2 g carbs, 0 g fiber

**For two 2oz chicken skewers with 1 Tbsp each wing sauce and blue cheese dressing for dipping.

Ingredient Breakdown:

v Chicken – Choose all white meat chicken breast, preferably from a responsible source where no antibiotics or growth hormones are used on the animals. Did you know 80% of antibiotics sold in the U.S. are used on animals that we in turn eat? Talk about yuck! I know I don’t want hormones and antibiotics infiltrating my body. Whole Foods is a great place to buy meat and fish, where they guarantee humane treatment of animals and all meat is antibiotic and hormone-free.

v Wing Sauce – This can be a great condiment when chosen wisely. Choose a brand that has vinegar as the first ingredient, has less than 3 grams of fat and 50 calories per Tbsp.

v Bolthouse Farms Chunky Blue Cheese Yogurt Dressing – This is a great alternative to the real deal and tastes ridiculously close to the same. It is made with yogurt, which cuts down on the fat and calories. For more great dressing ideas, check out my Approved Dressing List.