I combined several recipes online but changed a few things to make it my own and what I feel provides a more flavorful burger. I hope you enjoy. Also, both barley and lentils contain protein and when combined form a complete protein.
1.5 cups water .5 cups dried lentils Cooking spray 1 cup chopped onion 1/4 cup grated carrot 1/2 cup minced red bell pepper 2 tsp.minced garlic 2 tbsp. curry paste 1.5 tsp.ground cumin 3/4 tsp. dried oregano 1/2 tsp chili powder 3/4 tsp. salt, divided 1 cups cooked barley (I have used pearl barley and sometimes hulled barley which takes longer to cook) 1/2 cups wheat panko bread crumbs 1/4 cup finely chopped fresh parsley 1/2 tsp. coarsely ground black pepper 2 large egg whites 1 large eggs
Combine water and lentils in a saucepan; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until lentils are tender. Drain. Place half of lentils in a large bowl. Place remaining lentils in a food processor; process until smooth. Add processed lentils to whole lentils in bowl.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, red pepper and carrots; sauté 6 minutes or until tender, stirring occasionally.
Add garlic; cook 1 minute, stirring constantly. Add curry paste, cumin, oregano, chili powder, and 1/2 teaspoon salt; cook 1 minute, stirring constantly.
Add onion mixture to lentils. Add remaining 1 1/2 teaspoons salt, barley, panko, parsley, pepper and eggs (or potatoes if vegan). Stir well.
Cover and refrigerate 1 hour or until firm.
Divide and form into patties. Spray frying pan with cooking spray and pan fry with medium-high heat. Allow a crunchy crust to appear before flipping (approximately 3 minutes) and frying the other side. Do not flip too often in order to avoid the patty separating.
Enjoy with whole wheat bread or whole lettuce leaves for a lettuce wrap. Garnish with your favorite topping e.g. tomato, avocado, spinach, lettuce, chipotle mayo etc.
Sheet Pan Roasted Vegetable
By Tuka Chalabi
3 Tbsp. olive oil
2 Tbsp. whole grain mustard
1 Tbsp. chopped fresh thyme
1 Tbsp. apple cider vinegar, divided
3/4 tp. salt
1/2 tsp. black pepper
1 lb. peeled cubed butternut squash, about 3 cups
1 lb. parsnips, peeled and cut into 1-inch pieces, about 2 1/4 cups
1 lb. Brussels sprouts, trimmed and halved
8 oz. small Yukon Gold potatoes, halved
Preheat oven to 450F. While the seven is heating, combine oil, mustard, thyme, 2tsp. vinegar, salt and pepper in a bowl, stirring with a whisk.
Combine butternut squash, parsnip, Brussels sprouts and potatoes in a large bowl. Add mustard mixture to bowl, tossing to coat.
Spray baking sheet with cooking spray then spread vegetable mixture in a single bowl.
Bake at 450F for 5 minutes or util browned and tender, stirring gently with a spatula after 25 minutes.
Remove pan from oven. Drizzle with remaining 1 tsp. vinegar, toss and enjoy
Personal Spicy Chicken Pizza
by Alyson Hickman
1 cup nonfat plain Greek yogurt (can use non dairy or goat yogurt)
1 cup all-purpose flour
11/2 tsp. baking powder
1/2 cup tomato sauce
1/2 tbsp. hot sauce (optional)
1 jalapeno pepper, sliced
4 cherry tomatoes, sliced
1 cup fresh spinach
1/2 red onion thinly sliced
1 cup part-skim mozzarella cheese (I uses no dairy cheese)
3 oz. cooked chicken, diced or shredded (vegetarian/vegans can use faux chicken product of choice)
2 strips turkey bacon, cooked and crumbled (vegetarian/vegans can use faux bacon product of choice)
1 tbsp. light ranch dressing
Preheat oven to 400 degrees
Prepare 3-ingredients dough by mixing Greek yogurt, flour and baking powder together. Form dough into a circle, then roll flat with a rolling pin.
Line pan with parchment paper and peace crust on top. Bake 5 mins
Remove crust from oven.
If using, toss chicken in hot sauce. If you choose to omit hot sauce skip this step!
Top with pizza sauce, chicken, turkey bacon and vegetables .
Return pan to oven and bake for 15-20 minutes or until edges start to brown
Remove from oven and cut into slices.
Drizzle with light ranch and enjoy.
Vegetarian chicken/tuna salad
I have posted this recipe before but from an internet source. This is another recipe I have altered to make what I consider to be better.
2 can of organic chickpeas
4 stems on celery
4 dill pickles
1/2 cut of diced carrots. (I use a food processor for all the ingredients)
1 diced red onion
half a bunch of cilantro
2 tbsp. of vegan chipotle mayo (more if preferred) I use just enough to make it stick together.
Drain and rinse chickpeas. Blend (don’t over blend) or mash like a potato until the consistency is similar to chicken or tuna salad. Place chickpeas a bowl
Dice or use food processor for 4 stems of celery. Add to bowl with peas.
Use food processor to dice pickles. If you do not have a processor simply purchase relish. Add to bowl
Dice or use food processor for carrot. Add to bowl
Dice of use food processor for reed onion Add to bowl.
Cut of use processor for cilantro. Add to bowl.
Mix all ingredients. Add lemon. Salt and pepper to taste
If you would like more of a tuna fish flavor. Crumple Nori seaweed in your salad.