Posts in category: Coaching

Black Bean Burgers

This Mexican burger is inspired by Jeff Novick’s veggie burger line. It’s a delicious, kid-friendly, and healthy alternative to greasy beef burgers. Use your favorite salsa or you could also replace salsa with ketchup. If you enjoy the hotness, feel free to add a little bit of hot sauce. For a better hold, prepare the patties the day before and store in your refrigerator over night.

INGREDIENTS

• 1 cup cooked brown rice
• 1 15-ounce can black beans
• ½ onion, diced
• ¼ cup corn
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• ¼ teaspoon chili powder
• ¼ cup cornmeal
• 2 tablespoons salsa

INSTRUCTIONS

• To cook the brown rice, bring ½ cup of rice and 1 cup of water to a boil in a pot. Once boiling, reduce heat to simmer. Once water is absorbed, taste rice to see if fully cooked. If not, add a little more water and let simmer until it’s ready. Boil beans until soft or drain canned beans. Pour beans in a medium size bowl and mash them with your hands, potato masher, or fork.
• Preheat oven to 350º F. Lay a piece of parchment paper on sheet pan.
• Sweat the onion in a sauté pan. Sweat means the moisture comes from the veggies so no oil is needed. Just remember to keep a lid on the pan. If the onions do start to stick, add a little bit of water. When onions become translucent add corn and spices. Cook for a few more minutes.
• Add cornmeal, salsa, veggies, and rice to bean bowl. Mix everything together so there is an even consistency. Feel free to do this with your hands. Then form mixture into patties. A good thickness is about ½ inch and I like to make mine around 3 inches in diameter.
• Place patties onto parchment paper and bake for 15 minutes at 350ºF. Flip the patties and bake for another 15 minutes. Serve between two leaves of romaine lettuce with tomato, onion, ketchup, and mustard. Or try putting the burger on a bed of fresh spinach instead of the bun…delicious!

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Avocado & White Bean Salad Wraps

“My go-to recipe when I haven’t the energy to do anything but collapse on the couch and watch Downton Abbey is to combine mashed avocado with mashed white beans and a few other ingredients and roll it up in lavash or stuff it into tacos or a sandwich. I’ve also been known to eat it with a spoon. The whole thing comes together really quickly and, including the time it takes to put on your sweats and slippers, dinner is on the coffee table in less than half an hour.”

INGREDIENTS

• 1½ cups cooked great northern beans or 1 (15-ounce) can, rinsed and drained
• 1 tablespoon liquid aminos (or tamari or soy sauce)
• 1 tablespoon white balsamic vinegar
• 1 large or 2 small avocados, halved
• 2 tablespoons fresh lime juice
• 2 tablespoons fresh parsley or cilantro, if preferred
• 1 tablespoon diced canned green chiles
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• ½ teaspoon onion powder
• Sea salt
• Freshly gound black pepper
• 2 lavash wraps or large wheat tortillas
• 1 to 2 Roma tomatoes, thinly sliced
• 2 large handfuls of baby spinach

INSTRUCTIONS

• Sauté the beans in a large frying pan over medium heat for 1 to 2 minutes or until warm. Add the liquid aminos and cook, stirring occasionally, until the liquid has cooked away. Add the vinegar and cook, stirring once or twice, until the liquid has cooked away. Remove from the heat and mash the beans with a fork.
• Scoop the avocado flesh into a large bowl and mash until there are no chunks. Add the mashed beans, lime juice, parsley, green chiles, garlic powder, paprika, and onion powder. Mix until combined. Add the salt and pepper to taste.
• Spread half of the avocado mixture onto one wrap or tortilla. Add a row of tomato slices across the shorter dimension of the wrap, an inch or so from one edge, a row of spinach next to it, another row of tomatoes, and another row of spinach. Roll the wrap over the first row of tomatoes, and continue until it is completely rolled up. Chop into 3 to 4 sections.
• Repeat with the second wrap and remaining ingredients and serve. Store in an airtight container in the refrigerator for up to 3 days.

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Penne with Tomato-Mushroom Sauce

Pasta dishes like this one come together easily because I always have most of the ingredients in the pantry and mushrooms in the fridge. If you don’t have fresh basil, use 2 tablespoons of dried basil instead.

INGREDIENTS

• 12 ounces whole-grain penne pasta
• 1 medium yellow onion, diced
• 1 pound mushrooms, trimmed and sliced
• 4 cloves garlic, minced
• 2 teaspoons dried thyme
• 1 (28-ounce) can San Marzano crushed tomatoes
• 1 cup unsweetened, unflavored plant milk
• 1 cup chopped fresh basil
• Sea salt and freshly ground black pepper

INSTRUCTIONS

• Bring a large pot of water to a boil. Cook the penne according to the package instructions. Drain well in a colander and set aside.
• Meanwhile, sauté the onions and mushrooms in a large saucepan over medium heat, stirring occasionally, until the onions start to turn brown and translucent, 7 to 8 minutes. Add water 1 to 2 tablespoons at a time as needed, to keep the vegetables from sticking to the pan.
• Add the garlic and thyme, and cook for 1 minute. Add the crushed tomatoes with their juice and simmer, stirring occasionally, for 10 minutes. Add the plant milk, the cooked pasta, the basil; season with salt and pepper to taste and toss until well coated. Taste and adjust the seasoning. Cook until heated through, about 1 minute. Serve hot.

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