Simple Black Bean Burger

another recipe i've wanted to try is the Black
Bean Burger..i searched a few recipes to get
an idea of what the main ingredients were....
of course one being black beans..but other
key components for the base..then i could
take it from there....this is my 1st trial run &
i definitely will be coming back to tweak it a
bit....practice makes progress!

INGREDIENTS:
• 1 (14-16 oz.) can black beans
• 4 slices (lightly toasted) whole grain wheat
• ¼ a medium onion
• 2 large garlic cloves
• 3 mushrooms (of choice)
• ½ tsp. smoked paprika
• ½ tsp. black pepper
• ½ tsp. salt
• 1 tbsp. Worcestershire (or soy as a substitute)
• ¼ c. liquid egg whites or egg substitute
• 3 tbsp. olive oil

INSTRUCTIONS:
1. drain & rinse the black beans then transfer
to a large bowl
2. smash beans with a fork until a mushy
consistency is reached, leaving a few chunks
if desired
3. in a food processor, pulse torn slices of
bread until they form crumbs then add to the
mushed black beans
4. also in the processor, pulse the garlic, onion
& mushrooms until finely chopped

5. add the chopped garlic, onion, & mushroom,
salt, pepper, paprika, Worcestershire sauce and
egg whites to the black beans & bread crumbs
then mix thoroughly
6. at this point, the patties are ready to be made
or can be covered & refrigerated for a few hours
so the ingredients can hang out & get to know
one another

7. heat the oil on low-medium heat in a pan to
cook the patties on each side for 4-5 minutes so
they cook through, preventing mushy centers
(recipe yields 3-4 depending on one's appetite)
8. serve with OR without a bun and favorite
toppings

BBQ Cauliflower Bites

i've made the Buffalo Cauliflower Bites before and

they were DELICIOUS! even the kids thought they

were actually chicken..so i wondered if they would

be just as delicious with BBQ sauce.....YUP!!!

INSTRUCTIONS:

1 medium cauliflower crown
1 large egg
2 tbsp. water/buttermilk/or milk
½ tsp. onion powder
½ tsp. garlic powder
½ paprika
½ salt
½ black pepper
all-purpose flour
cooking spray
1 c. favorite BBQ sauce

INSTRUCTIONS:
Preheat oven to 425℉
1. wash cauliflower crown, pat dry & cut
into florets then place in a large bowl
(SIDE NOTE: placing the crown upside down
makes stems more visable and easier to cut)

2. in a small bowl, lightly beat the egg then mix
in the water, buttermilk or milk with the garlic &
onion powder, paprika, salt, & black pepper
3. add mixture to the florets & gently toss
together to coat

4. put enough all-purpose flour in a separate

bowl or bag to dip/shake to coat the florets

5. single layer coated cauliflower on a

greased baking sheet then spray the tops

with additional cooking oil

6. bake at 425℉ for 20-25 min. until golden brown

7. once the florets are cooked, cover them in the

BBQ sauce & put them back in the oven to cook

for another 10 minutes then serve

Fresh Salmon Burger

just because we've had some not so fantastic

experiences with store bought salmon burgers

INGREDIENTS:
• 2 lb. boneless/skinless salmon
• 4 slices whole grain bread or whichever preferred
• 1 large egg
• 3-4 stalks chopped green onion
• 2 tbsp. lemon juice
• tsp. garlic powder
• tbsp. onion flakes or ¼ medium onion chopped
• ½ tsp. cayenne
• ½ tsp. dill weed
•2 tbsp. parsley
• ½ tsp. salt
• ½ tsp. black pepper
• olive oil for pan frying

INSTRUCTIONS:
1. tear slices of bread into pieces and pulse in a good processor until in crumbs then set aside in a large bowl
2. remove bones/skin from salmon (if necessary) then cut into pieces and pulse in a food processor (in 2 batches) until finely chopped but NOT paste-like in texture
3. add the salmon, chopped green onion, lemon juice, seasonings and egg to bread crumbs then mix thoroughly
4. heat a shallow layer of oil over medium heat in a large pan
5. divide salmon mixture into even proportions according to desired size and pan fry until thoroughly cooked & golden brown on each side
6. serve with/without a bun & favorite toppings

Buffalo Cauliflower

if you have a love for hot n spicy buffalo

wings..this is a healthy alternative...and

it actually tastes just like chicken..must

be the sauce!

INGREDIENTS:
1 head cauliflower
1 large egg
2 tbsp. water/buttermilk/milk
½ tsp. garlic powder
½ paprika
½ salt
½ black pepper
all-purpose flour
cooking spray
1 c. hot sauce
2 tbsp. melted butter
½ tsp. garlic powder

INSTRUCTIONS:
Preheat oven to 425℉
1. separate, cut off stems, wash & drain
cauliflower florets then place in a bowl
2. beat egg, mix with water, buttermilk or
milk then add to the florets
3. add in garlic powder, paprika, salt, and
black pepper to bowl and gently stir to coat
the cauliflower
4. put enough all-purpose flour in a separate
bowl to dip and coat the florets
5. single layer coated cauliflower on a
greased baking sheet then spray the tops
with additional cooking oil
6. bake at 425℉ for 20-25 min. until golden
brown
7. in a bowl, melt the butter then stir in the
garlic powder and hot sauce
8. once the florets are cooked, gently toss
them in the buffalo sauce & return to the
baking sheet to cook for another 10 min.
then serve with a preferred dipping sauce