Category Archives: Gluten Free

Sprouted Kidney Bean Burgers with Warm Salsa

I realized the other day that I’m doing a sort of vegan slash paleo diet.  So, I’m coining the phrase “Pagan Diet.”  You heard it here first, folks.  It’s kind of funny.  Okay, so maybe I amuse myself a little too much.  I guess I could call it a Valeo diet, but that’s just not as funny unless you’re into foreign car parts.  On the menu for lunch yesterday was some sprouted bean burgers.  I have to admit, I didn’t know if eating sprouted beans would really make a difference, but it has.  Eating regular beans never really made me overly gassy, but there was always a certain uncomfortable fullness that I would get from eating them.  I always figured it was the fiber.  But, I don’t get that feeling now at all.  When I soak the beans, you see the foam that comes off of them.  It seems like the gas that’s forming that foam is what’s given off in your stomach when you eat beans.  Today I have chickpeas, black beans, almonds, and brown rice sprouting.

These burgers turned out nice.  I’ve noticed that the beans that have been sprouted have a less starchy taste to them then regular beans.  I like beans, but I like the sprouted beans much more.  We’ll see how this helps health-wise.  I imagine it must be helping with my health.  On one hand, regular beans are more acidic than sprouted beans and I do try to eat more alkaline foods than acidic ones.  Basically, sprouting a bean turns it into more of a plant than a bean, so you’re making it alkaline.  Also, sprouting increases the amount of vitamin C and B vitamins in the legume, both of which are very good for your adrenals.  Plus, your body will have a lot more vitamins and minerals to absorb.  I’m not going to go around carrying a flag that says “Soak Your Beans” but I’ve definitely become an advocate for sprouting.  The only drawback to it is that it takes time and planning.  But, I just keep sprouting and once they’re sprouted, I’ll rinse them and put them in a jar in the fridge so I always have some to use.  I hope you give it a try.

Sprouted Kidney Bean Burgers

Sprouted Kidney Bean Burgers w/ Warm Salsa

 

Ingredients:

2 Cups Sprouted Kidney Beans

½ Sweet Onion, chopped

1 Tbsp. Coconut Oil

½ Cup Sprouted Brown Rice

½ Cup Oats that have been soaked overnight

½ Cup Soaked Raw Cashews

10 Oz. Mushrooms

3 Tbsp. Coconut Flour

2 Tsp. Smoked Paprika

1 ½ Tsp. Salt

1 ½ Tsp. Ground Cumin

1 ½ Tsp. Chili Powder

 

Warm Salsa Ingredients:

14.5 Oz. Can Chopped Roasted Tomatoes

1 Jalapeno Pepper, chopped finely

½ Sweet Onion, chopped finely

½ Red Bell Pepper, chopped finely

Juice of ½ Lemon

Zest of 1 Lemon

½ Tsp. Dried Minced Onion

½ Tsp. Mexican Oregano

Salt, to taste

Directions:

Preheat oven to 375◦. Oil a cookie sheet.

In a large skillet, melt the coconut oil and add the chopped onion to it. Sauté over medium high heat until slightly golden brown. Remove from heat and set aside.

In a food processor, combine all of the remaining ingredients and process until thoroughly combined. Add processed ingredients to the skillet with the onions and mix together.

Using an ice cream scoop, scoop the bean mixture onto the prepared cookie sheet. Flatten out with the back of the ice cream scoop (or use wet fingers). Bake in preheated oven for 20 minutes and allow to cool for 10 minutes before serving.

While burgers are baking, heat all ingredients for the salsa in a skillet until the liquid from the tomatoes has thickened slightly. Keep warm until ready to serve.

Makes 14 burgers (a serving size is about 2 burgers each).

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Italian Lentil Sprouts – Sprouting 102 and Chronic Epstein Barr

I have chronic Epstein barr virus.  It used to be a real inconvenience, but, it’s not so much anymore, usually.  I’ve been able to keep it under control through diet and supplements, usually.  For some reason, it tends to hit me hard in the spring:  ridiculously swollen glands, extremely tired, very sore joints, slow recovery if I do anything slightly active.  Going vegan seemed to help me, but that was before I had an active phase of the virus.  So, back to the drawing board.  I started to do some more research.  I don’t know all of the ins and outs of how the Epstein barr virus works.  Actually, doctors don’t even know a ton about it, except that sometimes anti-virals will help a bit with the symptoms, but there’s really no ‘cure’ for it.  The only thing you can hope and pray for is that you can have longer times when you’re in remission and the active times don’t last too long.  When I was diagnosed with it (about 7 years ago), my titers were 300 times higher than someone with the active virus (someone with mono), which indicated that I had a chronic version of it.  I’ve read a lot about the virus over the years and there seems to be a connection between CEBV and thyroid conditions and digestive issues and vitamin and mineral absorption.

Legal disclaimer:  I’m not a doctor.  I have no idea what I’m talking about.  Anything I say here is from my personal experience and from what I’ve read from real doctors.

Here’s where I start talking about supplements and trying to heal from a chronic condition.  I’ve been taking sublingual B-12 because of my pernicious anemia.  I believe that my gluten sensitivity and other allergies and absorption issues have occurred because the CEBV has ruined my digestive system.  So, I’ve been working on healing my gut for a couple of years now.  It has been somewhat working because my immune system has greatly improved in the last year.  I’ve been supplementing with a very good probiotic and lugol’s iodine every morning along with selenium, and magnesium at night.  I’m also supplementing with vitamin C to add a little help to my tired adrenals.  That’s just the direction I’m taking right now.

That brings me to sprouting.  When I first started sprouting, I did it because I liked the taste of sprouts and I also was making Sprouting Jarmy own sprouted brown rice flour to make halvah bars.  It turns out that there’s a better reason to sprout:  phytic acid.  Phytic acid is a glommer.  It gloms onto the minerals and vitamins that your body could use and takes them right out of your system. Now, if you have a healthy digestive system, a little phytic acid doesn’t really hurt.  If your system is compromised, like mine, it can really wreak havoc on your system. With the Fuhrman diet, I’ve been eating a ton of beans and nuts, all which are loaded with phytic acid.  This could be why I’m having a down time right now.  The good news, though, is that sprouting or fermenting will greatly reduce the phytic acid in them.  In the right conditions, it’s the phytic acid in a seed or bean or nut that makes it start to sprout.  Once it starts to sprout, the phytic acid is neutralized and is either eliminated or greatly reduced.  Cooking without soaking will diminish phytic acid a bit, but not as much as sprouting or fermenting.  Another option is to soak the offender in an acidic solution (I use filtered water with apple cider vinegar, but whey could also be used).  You’ll know when it’s ready after soaking because the water will get foamy and the water will get a slimy texture.  Right now I have kidney beans, chick peas, cashews, and brown rice sprouting.  Today I used the sprouted lentils to make this little Italian stir fry for lunch.  It was very tasty and quick to make.  I’m trying to keep a rotation of sprouted rice and legumes so I always have something easy to make.  I hope you give sprouting a try.  You’ll like it and so will your digestive system.Italian Lentil Sprouts

Italian Lentil Sprouts

Ingredients:

1 Tablespoon Coconut Oil

2 Cups Sprouted Lentils

1 14.5 oz. Can Chopped Tomatoes

1 Cup Chopped Kale

¼ Cup Chopped Dried Tomatoes

½ Red Bell Pepper, chopped

½ Sweet Onion, chopped

1 Medium Zucchini, Chopped

2 Teaspoons Dry Basil

1 Teaspoon Dry Oregano

4 Cloves Garlic, minced

Salt, to taste

Directions:

In a medium sized skillet, melt the coconut oil. Add the lentils, kale, dried tomatoes, pepper, onion, and zucchini. Sauté until kale wilts. Add the lentils and tomatoes. Cook for about 10 minutes over medium high heat, until zucchini is cooked to your liking. Makes 2-3 servings.

Vegan Sandwich Wraps

This is just a preview of what we had for dinner tonight – that post will come later, but I thought I’d start off with the vegan sandwich wrap I made for dinner.  I made my family some gluten free sandwich wraps for breakfast this morning and my husband loved them and suggested that I make a chicken wrap with them with an Asian twist.  So, I decided to try out a vegan option of a sandwich wrap to use for dinner.   It does take a little effort.  They’re not really hard to make, but the recipe only makes 4.  I think that next time I’ll make a double batch and keep them in the fridge for lunches.  They are very tasty and handy as a sandwich bread and fairly good for you.  You can make them ahead of time for the peanut tofu wraps and then it will be a quick dinner whenever you feel like throwing it together.  Tomorrow I’ll post the peanut tofu wraps recipe, so try not to eat all of the wraps.

Vegan Sandwich Wraps

Vegan Sandwich Wraps

Ingredients:

2 Tablespoons Flax Meal

6 Tablespoons Boiling Water

1 Cup Garbanzo Bean Flour

½ Cup Almond Flour

½ Cup Tapioca Starch

1 Tablespoon Agar Agar Flakes (optional, but it gives it a little pliable)

¼ Teaspoon Salt

1 Cup Almond Milk

Directions:

In a small bowl, mix together the flax meal and the boiling water. Allow to sit for 5 minutes, until the flax meal has the texture of egg whites (this is called a flax ‘egg’).

In a medium sized bowl, combine the garbanzo bean flour, almond flour, tapioca starch, agar agar flakes, and salt. Mix well. Add the almond milk and flax egg. Mix well and allow the mixture to sit while you heat the skillet.

Heat a medium sized skillet over medium high heat. Grease the skillet. Pour ½ cup of the wrap mixture into heated pan and spread out with a wet rubber spatula until it is about ⅛” thick. Cook on one side for about a minute, until it is slightly golden brown. Turn over and cook one minute more. Keep the wraps slightly warm until ready to use, so they will remain pliable (you can cover them with plastic wrap to keep them from getting stiff and it makes it easier to wrap them up). Makes 4 wraps.

Quick Vegan English Muffins

Breakfast is my favorite meal of the day.  When I was single, my friends and I were always getting together for breakfast, more than any other meal.  Growing up, it was the only meal that my family actually ate together.  To me, it’s always been more than a break from fasting:  it’s been an experience.  Now that I have my own family, we love to sit down in the morning and have breakfast together.  My kids love breakfast for dinner as well, so, I’m always looking for new breakfast ideas.  We’re homeschoolers and we have the luxury of being able to have a leisurely breakfast together.  Today I made homemade gluten free English muffins for the family to use for breakfast sandwiches.  Since I’m the only one eating vegan, I wanted to make myself one for breakfast.  This is a revamped paleo recipe which was high in eggs.  It’s a quick and simple recipe to make, but the important step is the sautéing in the skillet after it has baked.  That really ramps up the taste and the mouth feel of the muffin.  I had it with some natural chunky peanut butter and a side of blueberries.  It was a nice breakfast.

Vegan Quick English Muffins

Vegan Quick English Muffins

Ingredients:

2 Tablespoons Flax Meal

5 Tablespoons Warm Water

2 Tablespoons Almond Milk (can use vanilla almond milk for a little sweetness)

2 Tablespoons Chickpea Flour

2 Teaspoons Applesauce

½ Teaspoon Vinegar

¼ Teaspoon Baking Soda

Pinch Salt

Directions:

In a small bowl, mix the flax meal and water. Allow to sit for about 5 minutes until it is the consistency of egg whites. Add in the remaining ingredients and mix well. Pour mixture into a greased 500 ml ramekin. Cook in microwave for 2 minutes (or bake in a 400◦ oven for about 12 minutes). Remove from pan. Carefully cut in half horizontally. Fry in a greased skillet for about a minute on each side, until lightly golden brown. Makes one muffin.

Tempeh Jambalaya

Jambalaya is one of my family’s favorite meals. It’s an easy one pot meal and doesn’t take that long to make. It’s pretty versatile too: you can add different types of meat to it (whatever you may have left over) or even shrimp. You can add as much spice as you want. I learned a recipe from my Better Homes and Gardens cookbook a long time ago and I run with that. I’ve made it so many times that I don’t even use a recipe any longer. So, I gave a whack at making a vegan version last night. I liked it. It was easy. It was definitely healthy. I have to admit though, it was a little less jambalaya-ish and more like just plain rice and beans. You could leave out the tempeh. I just threw it in because I had it, otherwise, I would have just gone with the beans. It’s a good one pot meal, with leftovers for lunch or a quick dinner. Hope you like it.
Vegan Jambalya

Vegan Jambalaya

Ingredients:
1 Stalk Celery
1 ½ Cups Sliced Mushrooms
½ Cup Onion
½ Cup Green Bell Pepper
2 Carrots, sliced
½ Cup Vegetable Broth
14.5 oz. Can Chopped Tomatoes
1 ½ Cups Vegetable Broth
2/3 Cups Brown Rice
1 Cup Black Beans
1 Teaspoon Basil
½ Teaspoon Garlic Powder
½ Teaspoon Smoked Paprika
1 Bay Leaf
8 oz. Tempeh, cut into cubes
Salt, to taste

Directions:
In a large skillet, sauté the mushrooms, pepper, celery, onion, and carrots in ½ cup of broth about 5 minutes, until the vegetables are tender. Add in remaining ingredients except for the tempeh. Turn heat down to medium low and cover. Simmer for about 40 minutes. Stir occasionally to prevent sticking and add extra broth as necessary. Stir in the cubed tempeh and cook another 5-10 minutes, until rice is fully cooked. Makes 4 Servings.

The Vegannaise Experiment

I’m the type of person that does things my own way. Plus, I tend to be cheap. If I can make something cheaper than buying it, I always take the cheapest option. I figure I can do it better myself anyway. Paying 5 bucks for a little jar of Vegannaise? Um, no thanks. Besides, there’s a ton of oil and other ingredients, that I don’t want, in Vegannaise.
Spring is springing. It hasn’t sprung yet, but it’s springing. It only got down to 36 last night. Yesterday was pretty nice here so we shoveled off the deck Snow on Deck
and made room for the grill. Nothing says ‘spring’ like the smell of grilling in the air. My favorite is grilled portabellos.
To get ready for grill season, I decided to take a crack at making vegannaise, without the oil. I tried a couple of variations. The one with oil in it tasted quite close to real mayonnaise, but it was quite runny. This one, using cashews, turned out with a great texture, but it definitely does taste like cashews. I don’t mind it though. It does have the ‘taste’ of mayo, kind of, but with a nutty aftertaste. I’ll keep working on it to perfect it, but in the meantime, this is still a tasty alternative. Served on a grilled portabello and bun, it’s like springtime on a plate. Hope you like it.
Vegan No Oil Mayonnaise

Ingredients:
¾ Cup Raw Cashews
6 oz. Silken Tofu
1 Tablespoon Almond Milk
2 Teaspoons Dijon Mustard
2 Teaspoons Lemon Juice

Directions:
Place all ingredients in a high speed blender. Process until completely smooth and thick.

Chickpea Burgers with Curry Peanut Sauce

After a couple of months of travelling, and working on the house, I just needed to try something new. Since I was always busy, I was resorting to whatever was quick and easy: soup, chili – whatever I could toss together into a pot and make a lot of so I would have leftovers. The weather’s getting a little nicer around here. It seems like the arctic death grip that has had its hold on our area is starting to lift a bit. So, now I’m starting to think more along the lines of fun food, picnic food, grilling, etc. Today I threw together some chickpea burgers, of course, with some mushrooms and onions in them to raise the nutrient levels. It was a typical burger template: some sort of wet veggie (the mushrooms), with some sort of beans (chickpeas), some spices, and then a binder (the oatmeal). Using that template, you can really adjust your burger to your mood. hmmm…I feel kind of South Pacific today. Okay, so curry it is. I wouldn’t necessarily call this Thai or Indian. The sauce is sort of Thai and the burgers are sort of Indian, but with my own flare (and considering what I had in the pantry). I didn’t have limes, so I adjusted the sauce to taste kind of Thai. I don’t have a lot right now in the pantry, so I just went with what I have.
My daughter ate one burger on bread and the other one she ate off the pan, dipping it in the sauce. I had mine on romaine and red onion with some roasted pepitas on top (I roasted them the last 5 minutes that the burgers were baking). These aren’t that hard to make; it just takes time. So, I worked on other things while they were baking.
Hope you enjoy them.
Chickpea Burgers

Ingredients:
Chickpea Burgers:
8 oz. Mushrooms
1 Small Onion
½ Cup Vegetable Broth
2, 15 oz. Cans Chickpeas, drained and rinsed
3 Teaspoons Curry Powder
½ Teaspoon Salt
¼ Teaspoon Onion Powder
¼ Teaspoon Garlic Powder
¼ Teaspoon Ginger Powder
3 Tablespoons Whole Oats
Lightly Toasted Pepitas for garnish

Curry Peanut Sauce:
½ Cup Canned Coconut Milk
¼ Cup Raw Cashews
3 Tablespoons Natural Peanut Butter
2 Tablespoons Liquid Aminos
1 Tablespoon Rice Vinegar
1 Teaspoon Smoked Paprika
Directions:
For the burgers: Preheat oven to 375◦. In a food processor, combine the mushrooms and onion. Process until finely chopped. To a hot skillet, add the vegetable broth. When broth is heated, add in the mushroom/onion mixture. Sauté until broth evaporates and onions are translucent.
Process the chickpeas in food processor until finely chopped. Add chickpeas to the mushroom mixture. Add remaining ingredients and thoroughly combine. Using a large ice cream scoop, scoop mixture onto greased cookie sheet. Flatten out and lightly oil the tops of the burgers. Bake in preheated oven for 30 minutes.

For the sauce: Combine all ingredients in food processor and process until smooth and thick.

Serve burgers on lettuce, topped with the peanut sauce and pepitas. Makes 10 burgers.