ODE TO THE SUNFLOWER SEED - The Mightiest Sprout of All!

I was blessed to be able to go to Haiti last year a week after the earthquake to help at a Seven day Adventist hospital. I was so touched to see people from all over the world that had temporary left what they were doing to lend a hand to the Haitian people in desperate time of need. The degree of strength (moral, physical, psychological), the resilience and grace I experienced while assisting Haitians patients was so humbling. We often complain about things that are not so important when placed in a larger context.

It reminded me of something that happened when I first arrived. I had sprouted several kinds of seeds and my favorite of all, sunflower seeds. They take a little longer to germinate than smaller seeds and you have to remove the hulls after a few days but they are totally worth the extra effort. So I had prepared some that were ready to consume and filled an entire small ziploc bag. Finding fresh food while traveling isn't obvious and I expected living on protein bars for the next few weeks. So I grabbed the bag right before leaving for the airport and threw it in my bag pack. I had a long trip ahead of me, 2 flights, 1 night lay over and a rough 8 hours bus ride across the border from the Dominican Republic to Port-au-Prince, my final destination. I grabbed a few handfuls while in the airport and threw the bag in my backpack and completely forgot about them until about 4 days after I got there. The bag of sprouts somehow ended up at the bottom of my backpack. I had to setup my tent, hit the ground running as soon as I got there. Now, imagine 90 to 95 degree heat, intense humidity, day and night. The kind of heat that gives you a skin rash just from wiping the sweat off your face so many times! 

So I woke up almost a week later, wondering what had happened to my bag of sprouts! I grabbed my backpack, threw everything out of it and found it at the bottom. I was ready to face a stinky mess of rotten sprouts all stuck together. But to my utter surprise, the sprouts were intact. I had taken the precaution to insert a piece or paper towel and leave some air in the bag so that they would be protected in my backpack. But that was a miracle! Not only did they look great but they tasted fantastic too!  (see bag on the right)

Sunflower sprouts are so strong, full of life, that even after having spent 4-5 days in the heat, in the dark at the bottom of a backpack, not only were they still alive, but they were striving, growing, bright green. That's pure life for you. They reminded me of the beautiful Haitian people. Strong, kind, patient, gracious and so resilient.

If I was stranded somewhere, the one thing I would bring with me is a bag of raw sunflower seeds. As long as I can find some water, I am good to go.
Sunflower seeds have a delicate flavor, a little peppery, slighthly salty but not too much.


HOW TO SPROUT SUNFLOWER SEEDS

Never use roasted seeds! Those are dead beyond measure. Only use raw hulled sunflower seeds.They are super cheap in the bulk section of grocery stores. 

Raw seeds are basically dormant. So the first step is to soak them (1 cup) overnight preferably in filtered water (3-4 cups). Mix well to make sure all seeds are wet. This washes off the enzyme inhibitor and brings the dormant seeds to life. It also turns them into a nutritional powerhouse.That's when the magic begins! It is virtually impossible to mess these up!

You can sprout them in a sprouting bag or in a jar. I used clear glass jars and cut out some window screen for a lid. To secure the top, I use the ring from the lid without the middle section to keep it in place. It is cheap and can be reused many times.


You will need to rinse them twice a day, in the morning and in the evening. I use a wooden dish rack to rest the jar at an angle. This helps draining the jar completely. Seeds will rot if they are not well drained.
 
After 3 days, you need to remove the shells. If you leave them, they will spoil and your sprouts will spoil quickly. This process is a little time consuming but relaxing. I usually do it while watching TV. I use one bowl with water and another one empty. Hold the seed in one hand, squeeze the sides to gently remove the seedling without breaking it. This process will speed up the growth of our seeds. It is a little like birthing a new life, one seed at a time.


I eat them by the handful, I also sprinkle them on top of salads.
They don't need anything really. If you are sprouting for the first time, start with mung beans (impossible to not to sprout), garbanzo beans, lentils, and of course our champion, sunflowers.

SOME PRECAUTIONS:
 
Storing the sprouts: They store best in your refrigerator if they are dry to the touch. So wait a few hours after the last rinse to refrigerate them. They can keep up to 2 weeks but it is better to sprout more often. It is so cool to do this in the winter when little grows in the garden.

Taking care of your sprouting equipment: it is good to disinfect the jars in between sprouting. Since I am not big on chlorine, I use pure cider vinegar. I scrub it with a toothbrush then rince the jar well to remove everything and let it dry upside down.

Dry seed storage: Seeds will last a long time if properly stored. You need a cool, Dry and Dark place. Seeds shelf life can be increase  4-5 times by freezing or at least double by refrigerating them.

If you want to learn more about sprouting, you can check out a few sites:
http://sproutpeople.org
http://www.sprouthouse.com/


Sunflower Sprouts Nutritional Info:
Sunflower sprouts are rich in Vitamins A, B, C and E
Calcium, Iron, Magnesium, Niacin, Phosphorus, Potassium
Protein: 25%

Not bad for a tiny seed.

VEGAN CHOCOLATE MOUSSE

I take no credit for this recipe but I did tweak it a little for some extra flavor. Everyone should know it.
This is the simplest pudding desert you will ever make. It requires no baking, no setting time, no refrigeration prior to eating. 
I call it, instant gratification!
You can beat 4 basic ingredients!

INGREDIENTS:
12 oz silken tofu
1/3 cup vegan chocolate powder
1/3 cup raw sugar or rice syrup
2 tsp vanilla
dash of salt
1 TBl orange jam* (optional)

NOTE: If you are not familiar with silken tofu, you can find it in the same section with the regular tofu in most grocery stores. It comes in small 12oz cardboard packages that keep well even if not refrigerated. Mori-Nu is made with non-genetically modified soy beans, so this is great. You can use it in shakes, as filler in cream pies, in dips for an extra velvety texture. Make sure to always have several on hands.

  

PREPARATION:

1. Mix the tofu and chocolate powder first in a bowl, add the vanilla, orange jam and salt.
2. Pour in a blender or processor and add the sweetener.
3. Blend until smooth.
4. Pour into a nice dish and serve.

* The orange jam will add more sweetness and a little tang. It will also bring the chocolate flavor out. You can also add 1 Tbl of coconut powder for extra flavor.

Makes 2 generous servings

Enjoy

MINI PEPPER QUICHE

I found an old back and white photo of my grandmother and I when I was 4 years old. It brought back many happy memories of her lovingly concocting all kinds of delicious dishes.  The colors, flavors and textures varying with the seasons. I had the all important job of official taster and spoon cleaner! These were the good old days! This dish is inspired by a French classic called ''Timbale de légumes". Originally served in small bite sizes, it is a hearty dish that is usually served with a salad. The chickpea flour makes this a very nutritional dish, high in protein. 

It can be served all year around, right out of the oven in the winter and cold in the summer. They are great for picnics too. You can keep these babies in the fridge for a week. You can make it in all kinds of fun shapes for creative visual displays (loaves, muffins etc). Make sure to include seasonal fresh herbs for a burst of flavor in every bites. I used fresh basil leaves this time.

   INGREDIENTS:

   3/4 cup garbanzo bean flour
   2 Tbl rice flour (optional)
   1 red bell pepper diced

   1 chopped tomato
   1/2 cup zucchini diced
   ½ cup bread crumbs

   1 Tbl olive oil
   1 Tbl tahini (sesame butter)
   Little water
   Fresh green onions, paprika, salt and pepper to taste

   5-6 leaves of fresh basil (optional)

PREPARATION:

   1) Preheat the oven at 375F, lightly oil muffin tray or ceramic cups

   2) Mix the dry ingredients in a bowl.
   3) Add the vegetables and mix with hands.
   4) Drizzle the olive oil and the herbs over and mix with spoon.
   5) Add a little water so that the mix is moist and holds together.
   6) Spoon the mixture in ceramic cups or muffin tray cups and flatten the top.
   7) Bake for 20mn

   8) Serve hot or warm

FUN FACTS ON GARBANZO BEAN FLOUR:

a) Mixed it with an equal amount of water and you have a perfect egg replacer that is gluten free.
b) Use it to create a crisp texture to parboiled vegetables by rolling pieces before pan frying them (potatoes, zucchinis etc.)

c) Ladies, how about a homemade exfoliant? 

Mix 4 tbsp of chickpea flour, a pinch of turmeric powder (optional) with a little water until you get the consistency of a paste. Apply to your face and leave it on to dry and then wash it off. You can do this while taking a bath for a special treatment. I like to add a drop of lavender for the super treatment. If  you use essential oil be careful, mix it with a little vegetable oil first to avoid burning your skin.

PIZZA SOPHIA

Why order pizza when you can make your own or tailor it to your taste? Because it is easier? Maybe if you are in a hurry but not if you get a little organized. Home made is not only cheaper but so much fun when you have friends over. Everyone can participate
and make their own creation. You can allocate various section to the pizza(s) to all kinds of creative arrangements. Then you can vote which one was the most popular.

I made a super "meaty" version for some guests we had over for dinner a while back. One of them, I knew was a major meat eater so I went all out with an array of vegie meats (vegie ham, sausage and ground meat). The result (see photo) was awesome and it was a great success. His son loved it and couldn't even tell the difference. Actually one of the greatest thing about veg 'meat' products is that no matter how much you are eating, you don't experience the usual digestive coma you get when you eat too much food with animal products in it. Plant-based is just lighter and so much easier to break down.

CAVEAT EMPTOR:

This being said, as with all good things, they should be consumed in moderation. Vegie 'meat' products are great for people transitioning to a plant-based diet, but because they are highly processed, shouldn't be eaten in large quantities and at every meal. A little goes a long way.

THE BASIC DOUGH RECIPE: This will make 3 12 inch pizza crusts

Ingredients:

1 TB dry active yeast
1 1/2 cup warm water
3 1/2 cup flour
1 Tbl olive oil (optional)
pinch of salt

Preparation:

1. Put the yeast in a small bowl. Add the warm water and stir. Set aside for about 5 minutes.
2. In a separate larger bowl, pour the flour. With your hand make a mound in the middle and dig a hole in the middle. Pour the yeast mixture, add the oil and the salt in the hole. Gently move the flour over the wet mixture and using your hands, mix to form the dough. You will need to sprinkle some flour on the working surface (a wooden board or clean counter will work fine). You can stop kneading when the dough doesn't need more flour and isn't sticking to your hands.
3. Lightly oil a large bow with olive oil and place the dough in it. Score the top of the dough in the form of a cross to prevent cracking during the rising. Cover with a cotton towel and place in a warm area of the kitchen for 1-2 hours to let it rise.
4. When the dough doubled in size, you can punch it down to remove the air bubble in the middle.
5. Sprinkle flour on a working surface. Cut the dough into 3 equal parts.
6. Start with the first one, you can use a rolling pin also lightly floured to roll it out.
7. Once it has been flatten a little, you can use your hands to stretch it. I wouldn't try to flip it over your head the first time. Just hold it over the top of your hand and move it around gently where it is thicker until you have the right thickness.
8. You can use a cookie sheet if you don't have a pizza pan. Depending on the size of your tray, you may need to use 2 dough balls to cover it all. 
9. If you only want to  make one pizza, place the other 2 dough balls in a ziploc bag and freeze. Make sure to thaw them 6 hours prior to using them.

TIP: If you are in a hurry and prefer skipping this step, you can buy  already made pizza dough in the refrigerated section of Trader Joe. While you are at it, buy several packages and freeze them. They keep forever and are inexpensive. Stick to plain dough, there is an herbal one but it doesn't work as well.
TOPPINGS:
You can buy tomato sauce (plain, with mushrooms, basil, herbs etc.) or you can use pesto or both!
As a minimum I always have thinly sliced onions, some mushrooms, marinated artichoke hearts, pitted olives,
fresh sliced tomatoes, zucchinis and some vegie meat. Sprinkling some Daiya cheese at the very end will provide a nice melting effect. If you want to add fresh sliced tomatoes, only put them after the pizza is cooked, this way the slices are just warmed and not mush. You can also put some arrugula leaves or basil.

Other topping ideas:
Hawaiian: Use vegie ham and pinneaple.
Greek: use spinach, red onions and Calamata olives marinated tofu (as replacement for feta cheese) for a Greek version.

SPICED BEAN SNACK

Finding good tasty and healthy salty treats can be tricky especially if you are travelling.
I for one, have always preferred salty to sweet food.
Have you ever noticed how there isn't much salty snacks or treats out there?
It is a conspiracy, I tell ya!
All the protein bars are sweet goowy lumps with the usual culprits, the all-pervasive peanut butter, chocolate. You have cookies, muffins, bars, but not much salty stuff. Sure you have potato and corn chips, roasted salted nuts and pretzels but it works if you want a mega dose of sodium in your system and virtually no nutritional value. That's not what I am looking for! That is until I found this amazing recipe and played with it.
This is the coolest thing. Check this out:

You can use any beans you like. I used 1 can of garbanzo beans (good source of healthy fat), a can of black beans, a can of red beans. If you use canned beans, rinse them well several times making sure that you don't damage them in the process. If you prefer cooking your beans, do it the day before.
Pour all the rinsed beans into a large bowl. Sprinke with garlic salt, any dried herbs you like (garlic, pepper, French herbs) and some olive oil is perfect.
Mix gently with your hands making sure again that you don't damage them.
Pour on a baking sheet making sure you have a single layer and the beans
don't overlap.

Bake for 40mn at 350F. After 20mn, mix it up a little so that the beans are cooked all over.
Let it cool before serving and tasting. You can pour them on a paper towel if you want to remove some of the oil so it is cleaner to handle when you eat them. Store the mix in a ziploc bag after they are completely cooled off. It keeps forever, well just about!

Some of the beans will be dried, others will be lightly crisp. No two bites will be alike.
Since I discovered this great recipe, I always carry a small ziploc bag with some in them in my purse, just in case I need a little energy boost.

That's is such a cool way to get a shot of protein!
Get creative, you can try all kinds of seasonings (Mexican, Indian, Chinese etc).
If you like a little cheesy taste, sprinkle some nutritional yeast on top.
Go to town and let me know if you have come up with some really cool seasonnings.
I am counting on you!

EGGPLANT CAVIAR

Ok, so after an extended trip to the South of the border (3 Mexican recipes in a row!), we are going over to Europe, to the South of France where I come from, for a delicious appetizer. Traditionally, this recipe is served cold in the summer but you can also serve it warm in the colder months. It calls for the big round purple ones but you can also used the long Asian ones. There are many varieties of eggplants and all are beautiful and delicious. The only thing is to make sure that they are firm and without blemishes otherwise, you will get a lot of seeds and little flesh.

Some cool nutritional facts:

1. Eggplants are rich in water (92%), in minerals (magnesium and zinc) and high in potassium (260 mg/100), making it a great natural diuretic.
2. They are also rich in easily digestible fiber if steamed or baked (forget deep frying!)
3. The skin is high in anti-oxydants.
4. They are good for people with type 2 diabetes because they are high fiber with a low glycemic index.
5. If you track your calories, you will be happy to know that it is one of the lowest calorie vegetable (18 kcal/100 g), making it comparable to tomatoes, endives or lettuce.
6. More recent studies even states that it can also help lowering cholesterol. Apparently, they have discovered that eggplant captures the fat and prevent it from seeping into the blood stream. That's why, if you try to fry it, you will have to use a ton of oil because its fibers absorb everything! So skip the frying and instead steam or bake and let the fiber absorb the internal fat!

No wonder, it is one of the star of the Mediterranean diet!
So why not splurge and start incorporating it in your diet?

INGREDIENTS (for 4 people):
    - 2 eggplants
    - 1 medium onion
    - 1 tomato
    - 3 Tbl olive oil
    - 3 Tbl lemon juice
    - 1 garlic clove
    - Fresh basil an parsley (optional)
    - salt & Pepper

PREPARATION:

1. Preheat oven to 300F
2. Place whole eggplants on a baking dish and bake for 35mn until the flesh is soft when you touch it.
3. Remove the eggplants from the oven. Without burning your finger, slice them in half lengthwise, and with the help of a soup spoon, scoop out the middle.
4. Place the flesh in a thin thieve to drain the excess water (remember it is a sponge).
5. Slice the onion and the garlic thinly.
6. Gently heat a little olive oil and add the onion and garlic until golden. You can add a little water if needed. Note: If you can digest raw garlic, skip this step.
7. Blanch the tomato. Boil some water, make a cross on top of the tomato. Drop it quickly and remove it so that you can easily peel it. Remove the seeds and dice it. 
8. Place the eggplant, onion, tomato and remaining ingredients, except the olive oil in a blender or a food processor and blend. Add the remaining olive oil and blend again. Taste and season more if you need.
9. Pour into a nice dish, cover and refrigerate for a few hours.
10. Serve with crackers, on sliced french baguette and with cut raw vegetables.

Yumm!

BONUS RECIPE:

If have even less time or don't have a food processor, you can slice the eggplants with the skin, place them in a large salad bowl.  Sprinkle with a little garlic salt and drizzle with some olive oil and mix with your hands or a wooden spoon. On a lightly oiled baking tray, sprinkle with a little garlic salt and drizzle with some olive oil. Bake at 350F for 15mn, flip the slices and drizzle a little more olive oil, bake for another 5-10mn. Serve with rice, or quinoa, or in a sandwich. It is soooo good and sooo simple!

Enjoy!

TOSTADA SALAD

In a mood for a happy salad? Why not try a tostada salad? It is fresh, nourishing with an explosion of flavors and textures. I used fresh kale and romaine but you can use romaine only. If you use kale (curley especially), you may want to chop it smaller and use a little lemon juice to tenderize it because it is bulky and chewy. But it is totally worth it because it is packed with lots of minerals (calcium, magnesium, potassium), vitamin A, C and K and even protein. It grows all year around so look for it or even better grow it yourself.

INGREDIENTS:

   1 head of romaine lettuce (per person) and/or
   4-6 fresh kale leaves
   1/2 cup of pumpkin seeds
   1 tomato chopped and seeded
   1/2 avocado slices
   1/2 cup of beans rinced per person (I used white beans on the photo)
   1/2 cucumber peeled and sliced
   Large round Corn tortilla chips for the shell
   Tortilla chips to mix with the salad
  
Optional vegies:
     1 green, red or even better orange bell pepper diced
     2-4 radishes chopped (optional)
     1 cup of corn kernels
     1/2 cup of mild chiles (fresh or canned)

DRESSING: (for 2 people)
   2 Tbl vegenaise
   3 Tbl salsa
   1 Tbl lemon juice
   1 Tbl olive oil
   1/4 cup of chopped fresh cilantro
   Salt & pepper to taste

PUTTING IT TOGETHER:

1. Wash and dry the kale or the romaine lettuce.
2. If you are using canned beans, wash and rince them well.
3. Drizzle some of the olive oil on the beans with a little sea salt.
4. Prepare the salad dressing minus the remaining of the olive oil.
5. Chop the romaine lettuce and/or the kale.
6. In a large bowl combine the chopped tomatoes, the pumpkin seeds, the cucumber and other chopped vegetables. Pour the dressing and mix well.
7. Lay a large round tortilla on the bottom of each plate.
8. Spoon some of the beans on the tortilla, then serve the salad part.
9. Crush some chips and sprinkle over the salad.

Que bueno!
Enjoy!

TORTILLA CASSEROLE

Last night, we were in the mood for Mexican food and Spanish rice but wanted something a little more elaborate. We had corn tortillas, some left over vegie meats and some vegan cheese. Just the right
ingredients for a special casserole. It is a Mexican version of shepard's pie! Make sure to make extra, it keeps in the fridge for a few days and can be frozen.

Start with the Spanish rice:
You can make this rice dish in less than 30mn. It is simple to prepare and everyone will love it.


INGREDIENTS
2 tablespoons vegetable oil
1 cup uncooked white rice
1 onion, chopped fine
1 large garlic clove minced  
1/2 chopped green bell pepper or mild chiles
2 cups water with some vegetable broth (2 tsp powder or 1 cube)
2 cups of fresh tomatoes, or 1 (10 ounce) can diced tomatoes or fresh salsa*
green chiles
2 teaspoons chili powder
1 teaspoon cumin powder
1 teaspoon salt

*note: if you use fresh salsa, do not add chili powder unless you like it spicy.

PREPARATION:

1. Heat oil in a deep skillet over medium heat.
2. Saute rice, onion, and bell pepper until rice is ligthly browned and onions are tender, stirring often. Lightly browning the rice prior to cooking it will create a nutty flavor to the rice and shorten the cooking time and make the rice fluffier.
3. Slowly add the water and broth, being careful not to splash yourself.
4. Add the fresh, canned tomatoes or tomatoe sauce. Season with chili, cumin powder and salt and stir to make sure that the spices are mixed in the rice.
5. Bring to boil then turn down to simmer immediately for 30 minutes or until rice is cooked and liquid is absorbed. Remove from the heat.

Prepare the vegie meat mixture:
While the rice to simmering, start stir frying the vegie meat topping.
This is a great way to use up your left over dried protein or vegie 'meats'.

INGREDIENTS
Vegie meat: this can be 2 cups dry TVP seasoned (textured vegetable protein),
2 cups of vegie ground round,
2-3 boca burgers
1 medium chopped onion
1 large garlic clove minced

Layering the casserole:

1.  Preheat the over at 375F. Lightly spray a square baking dish.   
2. Place a layer of corn tortilla chips at the bottom. You can use chips or the larger round ones and break them.
3. Cover the chips with a layer of Spanish rice. Then add another layer of broken chips. Cover that with the vegie meat mixtures and sprinkle vegan cheese on top.
4. Bake at 375 for 40mn

STUFFED POBLANO CHILES

We are not big on bell peppers at home, but chiles and especially poblanos chiles make a nice dish if you have leftovers in the fridge. I happened to have some leftover brown rice and barley, some mushrooms, some vegie meat, so I had all kinds of goodies to stuff these babies.

If you look up stuffed poblanos chiles on the web,
you will mostly find recipes and photos of big cheesy gooey messes!
The great news, is that if you are really attached to the cheese texture,
you can still use vegan cheese like Daiya or any other brand that melts nicely.
You can also make your own with nutritional yeast.
I had some extra firm tofu left, so I decided to marinated it and it worked out beautifully.
The dish is now a low fat dish!

PREPARATION:

About handling chiles: A few words of caution.
Eventhough poblanos chiles are not considered hot peppers, beware of the little seeds.
The one rule, I learned the hard way, is to never rub your face or eyes after handling chiles, any kind.
Wash your hands with soap first! Some people wear gloves if they have sensitive skin but there is an easy way to handle the peppers without extra protective layers.
Simply place the chile on a cutting board or even better on one of those plastic sheets you can quickly rinse in the sink (you can buy 3 of them at any Dollar store for $1 and dispose of them when they are worned out).
Back to our chile, hold it with one hand and make an incision in a T shape or in the form of a thin triangle ( I removed the top of mine in the photo, but you can leave more if you want).
Now the surgery gets a little trickier, using a soup spoon, make sure to remove all the little seeds.
There aren't many but if you bite into one, let's just say that you will definitely know you did! I would also rinse the inside of the chiles under water just to be on the safe side.

INGREDIENTS FOR STUFFING:
For 4 medium size chiles, use:
   3 cups of cooked rice (or barley, quinoa or any combo you like)
   1 small onion chopped
   1-2 cloves of garlic chopped
   4-6 mushrooms sliced
   1/4 cup chopped walnuts
   1 cup of vegie meat or extra firm crumbled tofu marinated in seasonings (soy sauce, herbs, olive or sesame oil)
   2 Tbl nutritional yeast
   1/2 tsp cayenne powder or chili paste (or more according to taste)

Optional:
1/2 cup salsa (do not add cayenne if you put salsa)
Vegan cheese
1 cup of corn or any other vegetable (zucchini etc. I wouldn't use leafy vegetables unless finely chopped)

Prepare the stuffing:

1. Over medium hear, stir fry the garlic, onions, salt and pepper with a little oil for 1-2 minutes.
2. Add the sliced mushrooms and any other diced vegetable you have on had (corn is a nice addition for the color too).
3. Stir fry 1 minute, add the salsa, a little water, the rice and the walnuts. Mix gently, lower the heat and cover for a few minutes.
4. Add the crumbled tofu and nutritional yeast at the very end and stuff each chile with the mixture.
5. Bake for 25mn at 365 F until the chiles are tender and browned around the edges.

Note: you can use any leftover vegie meat too. Just make sure to chop it small and blend it with the rice mixture.You can also sprinkle with vegan cheese but it tastes yummy without it too.

Have fun!

SPICY BLACK BEAN PATTIES

Winter's cold temperatures and lack of sunlight tend to slow us down a little. It is a normal part of the season. But if you need a little extra energy, why not turn to black beans. They are a great source of protein and fiber so they help your digestion and you will feel full and energetic for hours.
Another great thing about black beans is that they regulate glucose levels (helps lower cholesterol), they are rich in antioxidants, iron and manganese.

The great thing about patties is that they are by nature multi-purpose.  Make a big one and you have a burger patty, make a smaller one and you have a side of protein you can serve with vegetables and whole grains like rice, quinoa, barley etc. Make little balls and you have a nice appetizer/finger food you can dip in a sauce of your choice. Make extra patties to freeze for another occasion.

The basic recipe is quite simple and doesn't require too many ingredients.
To make the patties moistier, you can add more nuts and vegies.

INGREDIENTS:

1/4 cup (60 ml) pine nuts
1/4 cup (60 ml) coarsely chopped walnuts
1 small onion, coarsely chopped

2 cups (480 ml) cooked black beans, drained and rinsed *
1/2 cup (120 ml) oat bran or wheat germ
2 to 3 tablespoons water
1 teaspoon salt
3/4 teaspoon ground cumin
3/4 teaspoon ground coriander
3/4 teaspoon chili powder (more if you like spicy food)
1/4 teaspoon garlic powder
1/4 teaspoon ground black pepper
1 TB ground flax seed (optional but recommended)
2 TBl tahini, a.k.a sesame butter (optional but recommended)

* if you prefer cooking the beans yourself instead of using canned beans, don't forget to add a little baking soda to the water you use to soak the beans overnight and rinse a few times. It will help eliminating any problem with flatulence. That's the trick and it works. So no more excuse for not eating beans and no need to have conflicts in your marriage!

PREPARATION:

1.  Preheat the oven to 400 degrees and lightly oil a large baking sheet.
Combine the pine nuts and walnuts in the food processor and process until they are finely ground.
Transfer to a large mixing bowl and set aside.

2.  Put the onion into the food processor and pulse chop until it is minced.
Transfer to the bowl with the nut meal.

3.  Measure 1/2 cup of the black beans, and add them to bowl with the nut meal.
Put the remainder of the beans into the food processor. 

4.  Add the oat bran, water, salt, cumin, coriander, chili powder, garlic powder, ground flax seed, tahini and pepper and process until well blended.
Spoon the mixture into the nut meal and mix well.

5. Wet one hand and form 9-10 3-inch patties onto the prepared baking sheet. Flatten the patties slightly so they will bake evenly.

6.  Bake for 20 to 30 minutes. Turn the patties over with a metal spatula and bake 10 to 15 minutes longer.

Let them cool before handling.

NOTE: these patties are low fat because they are baked instead of pan fried and the only fat comes from the nuts. You can also replace the pine nuts with other nuts since they can be a little spendy. Always buy your nuts in bulk, you will save money and ensure that they are not old and rancid. Store them in clear glass jars.