Tag: garbanzo bean flour

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Sweet Potato Bean Burgers w/ Maple Chipotle Mayo (Meatless Monday) (GF)

As a flexitarian (aka a conscious and informed omnivore), I am a big believer in avoiding absolutes when it comes to diet choices. I eat meat on occasion. I eat gluten with regularity. And I sometimes even eat dairy (though my system would rather I not). I’ve tried out a lot of different food lifestyles, but I always come back to moderation. In the words of Oscar Wilde, everything in moderation, even moderation. Afterall, who wants to miss out on their mom’s classic sugar cookies at Christmas time, or the sensational experience of sharing pâté and red wine with good friends? The good news is, small dietary tweaks can make an enormous impact, not only on your personal health but on the well-being of our shared environment.

One of these manageable steps stems from a movement called Meatless Monday (#meatlessmonday). According to their website:

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. We provide the information and recipes you need to start each week with healthy, environmentally friendly meat-free alternatives. Our goal is to help you reduce your meat consumption by 15% in order to improve your personal health and the health of the planet. Presidents Wilson, Truman and Roosevelt galvanized the nation with voluntary meatless days during both world wars. Our intention is to revitalize this American tradition. We’re spearheading a broad-based, grassroots movement that spans all borders and demographic groups. By cutting out meat once a week, we can improve our health, reduce our carbon footprint and lead the world in the race to reduce climate change.

Sign me up! I’m already more like a Meatless Monday-through-Friday kind of gal, but if you aren’t this is one small change anyone can make. To jump-start your commitment to being healthier and helping the planet, try out this recipe for Sweet Potato Bean Burgers, or check out my Quinoa Black Bean Zucchini Burgers from last fall.

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Sweet Potato Bean Burgers

What You’ll Need:

  • 2 large sweet potatoes
  • 1 can white cannellini beans
  • 1/4 cup gluten-free oats
  • 1/4 cup garbanzo bean flour
  • 2 tbs olive oil
  • 1/2 sweet onion
  • 4 small or 2-3 large cloves garlic
  • 1 tsp cumin
  • 1/2 tsp cayenne
  • 2 eggs
  • 2 tbs chives
  • 2 tbs sauce from a Chipotle Peppers in Adobo Sauce can
  • salt and pepper to taste

How to Make Them:

  1. Polk holes into sweet potatoes with a fork and microwave each individually on high for 5 min. Remove and let cool for 10 min before attempting to peel.
  2. While  the potatoes cool. in a large pan heat olive oil over medium heat. Add onion and saute for about 5 min until soft and translucent. Add minced garlic and spices cooking until fragrant (another 2 min).
  3. Peel sweet potatoes and cut into 1″ or smaller cubes. Add to pan and cook another 5 min until tender. Remove mixture from heat.
  4. In a separate bowl, beat two eggs until smooth.
  5. In a food processor, combine sweet potato mixture, white beans (drained and rinsed), oats, garbanzo bean flour, adobo sauce, finely chopped chives, and salt and pepper to taste with egg mix.
  6. Chill mixture in refrigerator for 30 min then remove and form into 6 burger patties. And pre-heat oven to 350ºF.
  7. In the same large pan used earlier, sear your burgers on both sides for 2-3 min over medium-high heat in a little more olive oil. Then bake in a pre-heated 350ºF oven for 30 min (flipping once).

Maple Chipotle Mayo

What You’ll Need

  • 3/4 cup light organic mayo
  • 1 tbs pure maple syrup
  • 2 chipotle peppers in adobo sauce

How to Make It: Blend all ingredients together in a mini food processor (or Magic Bullet!) until combined. Chill until ready to use.

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Dairy-Free Banana Bread Muffins

If you liked my Banana Bran Muffins and Blueberry Banana Muffins, you’ll definitely dig my healthy Banana Bread Muffins. Like both of those recipes, this one is made dairy-free by using banana, vegan butter, rice milk and apple sauce. They are soft, moist and a much healthier alternative to most bakery muffins which can pack a serious caloric punch at an average of 450 calories a pop. My version come in at under half that number.

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Above being waistline-friendly, these muffins feature folate-full garbanzo bean flour, potassium-packed bananas and nature’s own multivitamin, raw honey. Raw honey contains Vitamins B1, B2, B3, B5, B6 and C, as well as minerals like magnesium, potassium, calcium, sodium chlorine, sulphur, and phosphate.

What You’ll Need:

  • 1 cup all-purpose flour
  • 1 cup whole wheat flour
  • 1/4 cup garbanzo bean flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/2 cup raw honey
  • 1/4 cup cane sugar
  • 1/2 cup coconut oil or Earth Balance “butter”
  • 2 large eggs
  • 3 very ripe bananas
  • 8 oz unsweetened apple sauce
  • 1/2 cup rice milk (or almond/coconut)
  • 1 tbs vanilla extract
  • Optional: 1/2 cup of any of the following–dark chocolate bits, walnuts, dates

How to Make Them:

  1. Pre-heat oven to 350°F; spray 12-muffin pan with oil or line with fun paper liners
  2. In a bowl, mix together dry ingredients (flours, baking soda and powder, spices and salt)
  3. In a separate, large bowl (or KitchenAid mixer if you have one), vigorously whisk together sugar, honey and vegan butter until smooth. Add eggs and whisk again on high until mixture stiffens. Add in your mashed banana, apple sauce,  rice milk, and vanilla extract.
  4. Slowly fold dry ingredients into wet ingredients.
  5. Once combined, gently mix in optional treats (dark chocolate bits, walnuts, dates)
  6. Evenly distribute batter across muffin pan; bake for 45 min (or until a toothpick comes out clean)
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Zucchini Flower Fritters (Dairy-Free)(Gluten-Free)

With summer in full swing, farmers markets are overflowing with delicious produce and fresh cut flowers. What could be better than a farmers market find that is both food and flower? Nothing, clearly. So when I locked eyes on the beautiful and edible zucchini flowers last weekend, I knew immediately I had to have them. These vibrant orange blossoms can be eaten raw or cooked and are a favorite in Mediterranean cuisine. Into the tote they went, merrily whisked back to the MOARyoga shoebox test kitchen. Equipped with the best of nature’s bounty, I set out to prepare a fun finger-food hearty enough for a meal but still light enough on the palette for a hot summer night.

…the result…

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Zucchini Flower Fritters

What You’ll Need:

  • 2 tbs olive oil
  • 1 shallot, minced
  • 2 cloves garlic, minced
  • 1/2 red bell pepper, finely chopped
  • 1/2 roasted poblano, finely chopped
  • 1 jalapeño, seeded and finely chopped
  • 2 eggs
  • 1 cup cooked quinoa
  • 1/3 cup garbanzo bean flour
  • 3 tbs nutritional yeast
  • 1 tsp adobe chili powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • Lemon wedges (for garnish)

For the Beer Batter:

  • 1/2 cup garbanzo bean flour
  • 1tsp salt
  • 1 tbs olive oil
  • 1/3 cup chilled gluten-free beer
  • 1 egg
  • Canola or grapeseed oil for frying

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How to Make Them:
  1. In a medium frying pan, saute shallots in olive oil over medium heat until translucent. Add garlic, red pepper, poblano and jalapeño. Saute another 3-5 min. Remove from heat and let cool.
  2. In a separate bowl, mix cooked quinoa with nutritional yeast, salt, pepper, chili powder and garbanzo bean flour.
  3. Add cooled veggie mix to your dry ingredients and mix to combine. Add eggs (whipped up in a separate bowl first) until everything comes together.
  4. Take zucchini flowers and use your fingers to remove any stamens from the inside of the blossoms. Rinse the flowers and pat dry.
  5. Using your fingers and/or a teaspoon to work a dollop of the quinoa mixture inside the blossom. Leave enough room at the top to twist the petals together, creating a neat little package with the flowers.
  6. Chill stuffed zucchini flowers in the fridge for at least 30 min.
  7. While that’s happening, prepare your batter. Mix garbanzo bean flour, salt, oil and gluten-free beer together in one bowl. In a separate bowl whip your egg vigorously until frothy. Combine the contents of the two bowls and stir until smooth.
  8. Remove flowers from fridge. Line a tray with paper towels.
  9. Fill a deep saucepan 1/3 of the way with canola or grapeseed oil, then heat on medium-high until a drop of water makes the oil hiss and spit (stand back!).
  10. Working in batches of four, slide the flowers one-by-one into batter. Allow any excess batter to drip off, then deep-fry for 4 min (flipping once) or until golden. Using a slotted spoon or tongs, transfer to paper towel-lined tray. Repeat until all flowers are frittered!
  11. Scatter with salt and serve with lemon wedges.
These fritters are light, gluten-free, dairy-free and delicious. Try dipping them in my Tomatillo Spicy Green Salsa for some added kick!