Great Grain Burgers with Sweet Potato Fries

GREAT GRAIN BURGERS

These burgers taste like they’re high in fat because they are loaded with flavor but don’t fret!  Filled with quinoa and blackbeans, these Great Grain Burgers will become a family favorite in no time!  Who needs McDonald’s now!?  These can be made using brown rice, bulgur, couscous or millet in place of the quinoa.

TIP:  Try making these into sliders or mini burgers!  Just purchase mini slider buns to go with them and serve them up at a party.

Makes about 5 burgers

1/3 C. quinoa

2/3 C. vegetable stock

3/4 C. panko breadcrumbs

1/4 medium yellow onion

2 cloves garlic

1/2 tsp. garlic powder

1/2 tsp. onion powder

1/2 tsp. sea salt

1/4 tsp. ground black pepper

1 can (~15oz.) black beans, drained & rinsed

2 tsp. tamari (or soy sauce)

2 tsp. Wocestershire sauce (without anchovies!)
1/2 tsp. liquid smoke

1 Tb. Nutritional yeast

whole wheat burger buns

1.    In a small sauce pan, bring quinoa and vegetable stock to a boil.  Cover and lower heat to a simmer for about 10-12 minutes or until the liquid is absorbed.  Set aside.

2.    In a food processor, combine breadcrumbs, onions, garlic, garlic powder, onion powder, black beans, tamari, Worcestershire sauce, liquid smoke, nutritional yeast, salt, pepper and cooked quinoa.  Mix until everything is completely combined.  Chill in the ‘fridge for 15 minutes.

3.    Prepare the burger patties by dividing them up into 5 equal parts.  Shape them into patties using your hands. (This part is messy so it helps to get your hands wet first.)

4.    Cook over medium-high heat on a large grill pan or skillet sprayed with non-stick cooking spray (you may need to add a tablespoon of oil to ensure it doesn’t stick). 

5.    Cook for 8-10 minutes per side, being careful when flipping.  Burgers should become crispy and browned on the outside.

6.    Serve with whole wheat buns slathered with hummus, vegan mayonnaise and ketchup.  Load them up with fresh greens, thinly sliced red onions, pickles or vegan bacon.

SWEET POTATO FRIES

 The key to making these Sweet Potato Fries is in the slicing.  Use a sharp knife and take your time in slicing them evenly into ~1/2” strips.

Makes 6-8 servings

4 large sweet potatoes

2 Tb. Extra-virgin olive oil

sea salt

1/2 tsp. garlic powder

1.    Preheat the oven to 425F.

2.    Prepare two baking sheets by lining them with parchment paper or spraying them with non-stick spray.

3.    Cut the sweet potatoes into ~1/2” strips, the same size as traditional fast-food fries.

4.    Grab a large bowl and combine the sliced sweet potatoes, olive oil, salt and garlic powder tossing well with your hands.  

5.    Spread the prepared sweet potatoes onto the two baking sheets in an even layer so that none of them overlap.  Sprinkle with a little extra sea salt as desired.  (You could also add paprika to give them a zing!)

6.    Bake for about 35 minutes, or until edges are nice and crispy.  You’ll need to turn them about half-way through to ensure even baking.

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Bean & Veggie Wraps With Creamy Italian Dip + The Winner of "Ripe"!

First things first!  

Announcing the winner of Cheryl Sternman Rule's book, "Ripe".

drumroll please....

THE WINNER IS SOFIA!

Thanks to everyone for entering!  

BEAN AND VEGGIE WRAPS WITH CREAMY ITALIAN DIP

This is a fun and hearty wrap for a quick dinner on the go.  Make extras to pack in your lunch for the next day or bring them out for a picnic!  If mushrooms aren’t your thing, replace them with zucchini or even eggplant.

Makes 4 servings

4 whole wheat tortillas  (at least 6”-8” in diameter)

1 Tb. Extra-virgin olive oil

2 C. shitake mushrooms, sliced

½ of a medium sized red onions, thinly sliced

1 (~15oz) can black beans, drained and rinsed

½ tsp. sea salt

¼ tsp. ground black pepper

4 C. fresh spinach leaves

½ C. shredded carrots

1 C. Creamy Italian Dip (see recipe below)

1.    Heat oil in a medium sized sauté pan or skillet over medium heat.  Add onions and mushrooms, cooking and stirring for about 4 minutes or until onions are crisp-tender. 

2.    Stir in beans, salt and pepper.  Then add spinach, stirring until the leaves wilt down a bit.  
Remove from heat and set aside while you make the Creamy Italian Dip.

3.    Warm the tortillas in the microwave or low heat oven (~200F). 

4.    Slather each tortilla with 1-2 tablespoons of the Creamy Italian Dip.

5.    Divide the bean mixture among the tortillas in the center.  Fold ends in, then roll tightly and slice in half diagonally.  Use remaining Creamy Italian Dip to dip the tortilla wrap into.

CREAMY ITALIAN DIP

Try this easy creamy dressing or dip over a salad or use it to dip raw veggie sticks.

Makes 1 cup

1/3 C. extra-virgin olive oil

2 Tb. Red wine vinegar

1 Tb. Balsamic vinegar

1 Tb. Dijon mustard

1 tsp. dried basil, crushed

1/4 tsp. sea salt

¼ tsp. agave nectar (or use sugar)

¼ tsp. ground black pepper

1 small garlic clove, minced

4 oz. soft tofu, drained

Blend all of the above ingredients in a food processor or blender until completely smooth, scraping down the sides as you go.  Chill until ready for use.

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Tera Ganix: Sponsor Post

Gardening is one of those things I never thought I'd get into quite the way I did.  There's something magical about planting a seed and watching it grow, getting your hands in the Earth and just being outside with mother nature.  I thank my now 6 year old for teaching me to pay attention to the small stuff, have patience and enjoy nature at it's best. 

Tera Ganix is a loyal Veggie Kids sponsor who offers a wide variety of products for the garden, home or body!  Check out their products and more information at TeraGanix.com.

Here are some pics from my Veggie Kids garden:

Thanks Tera Ganix!

30-Second Peanut Butter Cup Smoothie (New & Improved), V, GF

I think we make at least 5 batches of smoothies per day around this wild house of mine!  Lately we've been alternating between fruit smoothies in the morning (with a touch of vanilla hemp seed protein powder and a small handful of spinach leaves), green smoothies mid-day (full of leafy greens and green powders for us grown folks) and peanut butter cup smoothies after school or at night when something sweet is needed.  

I posted a 30-Second Peanut Butter Cup Smoothie Video last year on the Veggie Kids YouTube Channel (which I've been neglecting and will tend to soon!), but I realized that it may be a bit "too healthy" for many families tastes.  So this is the new and improved version that is sure to please young and old and everything in between!

30 Second Peanut Butter Cup Smoothie (V, GF)

makes 2 servings

1 1/2 C. non-dairy chocolate milk*

1/2 frozen banana

1/2 C. all-natural, creamy peanut butter

Blend all of the above ingredients together for 30 seconds, or until it's completely smooth.  Add ice if you want a frothier consistency.  

*if you don't have non-dairy chocolate milk on hand, use vanilla or regular flavored milk and add two scoops of chocolate vegan protein powder.  Try this one or this one.

TIP:  If you have peanut allergies, try substituting almond butter or sesame butter.  

The "healthier" version had coconut water in it which I loved.  I've been making our smoothies with kefir in it, unbeknownst to the kids.  Smoothies are such a great way for vegan kids (and vegan adults) to get their nutrients in without a fuss.  Drink up!

It may take 30 seconds to whip up but it's sure to be gone in 10 seconds flat!

Slurps Up!

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Don't forget to ENTER TO WIN this awesome book!

Ginger “Beefless” Broccoli with Sneaky Mashed Potatoes

I've never seen more kids eat broccoli than when it's stir-fried and drowning in that delicious brown sauce.  This is a favorite Chinese take-out meal of many-a-families but once you try the homemade, healthy version I double dog dare you to order out again!  This veggie version has far less fat, calories and sodium than the restaurant’s version.   Try replacing the tofu with tempeh or beefless strips for a variation.  Traditional Chinese take-out is paired with rice which would also be great with this dish.  Just be sure it's brown rice!  

The Sneaky Mashed Potatoes are the easiest way to get those picky eaters who you're sure will never shove a piece of cauliflower in their mouths to actually eat it by the spoonful!    Add a little extra Earth Balance butter and sea salt on top...yum.

Ginger "Beefless" Broccoli with Sneaky Mashed Potatoes

makes 4 servings

NOTE:  If you have a non-stick pan, it’s easiest to use for cooking the tofu.  If not, be sure to heat up the oil before placing the tofu in the pan.

2 Tb. Tamari (or use soy sauce)

2 Tb. Agave nectar

¼ C. arrowroot powder (or use cornstarch)

1 C. vegetable broth

1/2 tsp. fresh ginger, minced (use a bit more if you like)

1 clove garlic, minced

1-2 Tb. Vegetable oil

1 block extra-firm tofu*, drained & cubed 

4 C. fresh broccoli, cut into bite-sized pieces

optional: sesame seeds for sprinkling on top

1.    In a small bowl, whisk together tamari (or soy sauce), agave nectar, vegetable broth, ginger, garlic and arrowroot powder until completely mixed.

2.    Heat oil in a large sauté pan or skillet over medium heat, then add tofu or beefless strips.  Brown tofu on all sides being careful not to let it stick.  If you’re using beefless strips, cook until slightly crispy and heated through.

3.    Stir in the broth mixture along with the broccoli pieces. 

4.    Bring to a boil, then reduce heat to a simmer for 10 minutes or until the sauce thickens up a bit.

5.    Sprinkle with optional sesame seeds (full of calcium!)

*If you’re using extra-firm tofu, prepare it by first draining the tofu, then place it in between kitchen or paper towels.  Place a heavy pan or book on top and let it sit for 5-10 minutes to release some of the moisture.  Then cut the tofu into 1” cubes.

SNEAKY MASHED POTATOES

makes 4 servings

Leave the potato peels on for more nutritional value.  Just be sure to remove any eyes or rough parts first.  The sneaky cauliflower is hidden nicely in this side dish.  Shh, it will be our little secret…

6 medium yellow or white potatoes (or 4 large), peeled and cut into large chunks

3 C. cauliflower, cut into large chunks

3 Tb. Earth Balance butter

¼ C. soy or rice milk, regular flavor

1 tsp. sea salt

ground black pepper to taste

fresh herbs of choice (chives are great!)

1.    Place the potatoes in a large pot and fill with enough water to cover them. 

2.    Boil for about 12 minutes, then add in the cauliflower.

3.     Cook both potatoes and cauliflower for about 8 minutes more or until potatoes are tender when poked with a fork.

4.    Drain and place back into the warm pot.

5.    Add butter, milk and salt.  Mash with a hand-held masher until smooth. (Some prefer their mashed potatoes a bit lumpier, others like it smooth so you be the judge.)

6.    Add any additional salt, pepper and herbs you desire.

TIP: If your potato/cauliflower mixture is too dry, simply add 1 tablespoon more of milk at a time until the desired consistency is reached.  Stir it in with a large wooden spoon.

                   Want to see more Veggie Kids?  

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Guest Post With Cheryl Sternman Rule, Author of "Ripe" and a book giveaway

Meet Cheryl Sternman Rule, author of "Ripe"

I had the opportunity to see Cheryl, a fellow Silicon Valley resident, at this LYFE Kitchen event in Palo Alto, CA a few weeks ago where I first heard of her lovely book, "Ripe".  

She also runs a quirky blog, 5 Second Rule, where she rants about everything food related.  She really is an amazing writer!  Check out her post here about school lunches.  Or this one featuring the most delicious salad recipe!  And if that's not enough, she also won the IACP Award for best culinary blog this year.

Here's my interview with Cheryl.

Veggie Kids: I love how you seemed to simplify eating fresh fruits and veggies by using color to separate the produce.  What prompted you to even begin to write "Ripe"?  

Cheryl:  Photographer Paulette Phlipot had long dreamed of creating a fruit and vegetable-themed coffee table/photo book, and when she and I met in 2008, we morphed her initial vision into a joint vision of a photo-heavy cookbook instead. Paulette came up with the great idea to organize the chapters by color, and she did all the photography and styling. I did all the writing and recipe development. The book was a true collaboration from start to finish. We like to think of Ripe as three-books-in-one: a photography book, a cookbook, and a book of food-themed essays. 

Our goal was always to have the visuals be fully integrated into the final product. So when I wrote the essays and developed the recipes, I always had to keep in mind that Paulette would be showcasing the food in her unique, impactful style. This definitely inspired me to create beautiful, colorful food where the featured produce items would be front and center. 

VK:  Why do you believe it's beneficial to eat seasonally? 

Cheryl:  Seasonal food is at its peak flavor, texture, vitamin-content, and aesthetic beauty. It's also more cost effective and helps to support local growers and the local economy as a whole. 

VK:  What season is your favorite for eating delicious fresh produce?  

Cheryl:  That's a tough call. Here in California, winter citrus is so outstanding that I love the cold months for this reason. Summer is peak for berries and stone fruit. Spring brings beautiful tender greens, favas, leeks, and artichokes. Fall delivers squash, apples, and pears. Basically, I can't choose. Please don't make me.

What is your go-to recipe or treat when you're feeling like a little healthy indulgence?

Cheryl:  I like to shove some cream cheese inside a pitted Medjool date. It satisfies my sweet tooth but doesn't make me feel like I've downed a fistful of sugar. I pack them in my younger son's lunchbox, too. Here's the more extensive version of that flavor combo and a bit of history as to why I like it so much: 5 Second Rule

Win this book!

Even if you don't cook, you'll love to simply flip through the pages of this book as it is such a feast for the eyes!  Beautifully arranged by color with vibrant photographs, "Ripe" is a book you'll want to display on your coffee table.

To Enter:

 Tweet this message and leave a comment below telling me you did: 

"Enter to WIN this awesome book, "Ripe"! @SternmanRule @Running_Press @VeggieKidsBlog http://veggie-kids.blogspot.com/2012/05/guest-post-with-cheryl-sternman-rule.html"

The giveaway ends Friday, May 25th at 11:59pm PST.  One winner will be chosen at random and will be announced on Monday, May 28th.  

Good luck and thanks for entering!

Want to meet Cheryl? 

 Here's her book signing tour schedule.

Copies are also available at Amazon.com.  For more information about "Ripe", visit RipeCookbook.com.

Want to see more Veggie Kids?  Follow me on Instagram (my new obsession), Twitter, Pinterest and Facebook.

Thank you Cheryl and Running Press!

5 Ingredient Lemon Sunshine Cookies: Made 3 Ways

I don't know if it's because summer is in the air, school is almost out or I'm just needing some extra vitamin C but I've had a craving for something lemon and sweet for nearly a week now!  My mom used to make the best lemon bars during the holidays but they're full of eggs and I'm not sure I can recreate that gooey texture using just egg replacers.

After much deliberation in kitchen, and in my head, I came up with these fun Lemon Sunshine Cookies!  They turned out better than I'd expected and I love that they can transition into 3 different varieties.

In addition to the lemony craving I was having, I had to break in my new Pampered Chef gadgets.  My friend and business partner, Lottie, hosted a fun PC gathering at her place and while I didn't go crazy buying up the whole darn catalog of goodies (I easily could have!), I did come away with some really nice tools.  One such tool is these mini tart pans.  These are great for, well, these Lemon Sunshine Cookies of course, and fruit pies, quiche...anything really!  I also used my pink spatula which felt way fancy than any others I've purchased over the years.  Their stuff is made to last.  I'm hooked.

5 Ingredient Lemon Sunshine Cookies

3/4 C. Earth Balance butter, room temperature

1 C. sugar (I like coconut palm or beet sugar)

zest of 2 lemons

juice of 1 1/2 lemons

1/2 tsp. baking soda

2 1/4 C. flour 

1.  Preheat oven to 350F. 

2.  In a medium mixing bowl, use electric beaters to combine butter and sugar until creamy.

3.  Add in lemon zest and lemon juice and combine.

4.  Next, add in the baking soda and flour, beating or stirring just until everything is incorporated together.

5.  Press dough gently and evenly into mini tart pan and bake for 7-9 minutes or until lightly golden brown on top.  When they smell done, they are done!

6.  Remove from oven and let cool, then remove from tart pan and cool completely before frosting.

Lemon Buttercream Frosting

1/2 C. Earth Balance butter, room temperature

3 C. confectioner's sugar

1/4 C. soy milk, regular flavor

1 1/2 tsp. lemon juice*

3 drops India Tree natural yellow food coloring (or use turmeric)

Use electric beaters to mix together the butter and sugar.  Add in soy milk and lemon juice, beating until smooth.  Now add in the food coloring and mix until desired consistency and color is achieved.

*You could also add 1/2-1 tsp. lemon extract.

See my scribbling?  I think I tweaked this recipe at least 3 times before I was satisfied.  

The best part?  It's made with only 5 ingredients. Magical!

The dough seems a bit crumbly until you press it together with your hands.  

I think you'll be seeing more of these little mini tart pans around here.

I baked two versions of the Lemon Sunshine Cookies; one with mini chocolate chips, the other without.

For the yellow frosting I used India Tree natural food coloring.  It's expensive but well worth it.  You could also try using turmeric for a yellow/orange color, just remember not to use too much as it does add a bit of flavor to the frosting.

This Lemon Sunshine Cookie is firm and crisp on the outside, yet chewy on the inside. 

I liked it best with frosting.

Lemon Sunshine Cookies: Version 2

Don't own a mini tart pan?  Simply roll the dough into balls and press gently but firmly together using your hands.  Place onto a greased cookie sheet, flatten slightly using the bottom of a cup and bake for about 7-9 minutes.  The lemon gives these cookies a nice "zing" flavor!

Lemon Sunshine Cookies: Version 3

With mini chocolate chips added to the cookie dough, I matched that flavor by making a quick chocolate lemon frosting to go with it.  

Chocolate Chip Lemon Icing

6 oz. (or 1/2 a bag) of vegan chocolate chips

3 Tb. Earth Balance butter

2 Tb. sugar

1/3 C. soy milk, regular or vanilla flavor

1/2-3/4 tsp. lemon extract (depending on how lemony you like it)

1.  Melt chocolate chips in a sauce pan over low heat or in the microwave. Do not burn!

2.  Remove from heat and stir in butter, sugar, soy milk and lemon extract until smooth.

3.  Spread immediately on cooled cookies and smooth out using a spatula or knife.

In other news...

You may have noticed I haven't been posting as often and there's a very good reason for that! While I'll still post new stuff at least twice a week (hopefully more!), I'll also be busy working on a start-up business with this cool chick!  It's something I know you'll all be thrilled to use.

I'll also be hosting a giveaway soon where you can win a copy of this gorgeous book!