The Best Black Bean Burger with Chipotle Mayo

I have tried many a recipe for Black Bean Burgers - all of them did not measure up.  Filled with ingredients like oats, quinoa, you name it, all of them were mushy or fell apart when cooking.  I think America's Test Kitchen really found the secret to a great Black Bean Burger.  The secret is tortilla chips in place of any other binder and to let the mixture rest for one hour.

I made half the recipe (just in case) to try it out.  I swapped one ingredient and left one out since I didn't have it, but it still came out to be the best Black Bean Burger! You will need: 1 can of your favorite Black Beans (I used Bush's) drained and rinsed 1 egg 1/4 cup tortilla chips - I had Tostitos Fajita Scoops 1 Tbsp. flour 2 scallions, chopped 1-1/2 Tbsp. fresh cilantro, chopped 1 garlic clove, minced 1/2 tsp. cumin Salt and Pepper Directions: Process tortilla scoops until finely ground.  Measure out to 1/4 cup and set aside.  After rinsing the black beans, let them dry for about 15 minutes on a paper towel. In a medium size bowl, beat egg.  Add flour and whisk until well combined.  Add scallions, cilantro, garlic, cumin and salt and pepper and mix to combine. Add beans to food processor and pulse about 5 times.  There will be some beans that are not fully ground up, but you want some texture.  Add beans and ground tortillas to egg mixture and mix well.  Cover and refrigerate for one hour. In a medium saute pan, heat 2 tsp. canola oil over medium heat.  Divide mixture into thirds and form into patties.  Fry burgers about 5 minutes on each side until golden brown, adding more oil if necessary when frying the second side.  This gives you a little bit of a crispy crust - like on a grilled burger. Get some nice Brioche buns, some chipoltle mayo, a juicy tomato, sliced raw Vidalia onion, shredded lettuce and build your burger! Makes 3 burgers. Chipotle Mayo: 3 Tbsp. Mayonnaise 3 Tbsp. Sour Cream 1 Tbsp. Cholula Chipotle Hot Sauce (or to taste) 1 tsp. fresh lime juice Pinch of garlic powder and salt Combine all ingredients and refrigerate until ready to serve. Enjoy!   

Spinach Salad with Warm Cranberry Dijon Vinaigrette

This fabulous Fall salad with a warm vinaigrette pairs perfectly with grilled chicken, roast pork or you could even put the salad on a roasted turkey sandwich (Panera Bread Style).  Next time you make turkey burgers, spread one side of the bun with the cranberry mostarda.

Cranberry Mostarda
1/2 cup dried cranberries 1 tsp. chopped fresh thyme 1 cup water 1/3 cup granulated sugar 2 Tbsp. Dijon mustard 1 Tbsp. white wine vinegar 1 Tbsp. fresh lemon juice 1/2 tsp. kosher salt 1/4 tsp. freshly ground black pepper 2 tsp. cornstarch
In a small saucepan, combine the cranberries, thyme, and 3/4 cup of water.  Bring to a boil, then reduce heat to medium-low and simmer for 3 minutes, stirring occasionally.  Add the sugar, mustard, vinegar, lemon juice, salt and pepper.  Continue to simmer for 3 to 5 minutes, stirring regularly.  In a small bowl, combine the remaining water with the cornstarch, then add to the saucepan.  Cook for 1 to 2 minutes, stirring until the mostarda thickens.
Transfer to a covered, food-safe container and refrigerate for up to one month.
Mix one bag (or clamshell) of fresh baby spinach with shredded carrots.  Top with warm vinaigrette and top with sliced, toasted almonds or walnuts.

Vegetarian Chili with Steel-Cut Oats

Oats for Dinner?
Adding steel-cut oats to a smoky chili with chipotle peppers makes a quick, hearty and wholesome meal.  This chili is great for lunch time leftovers and is so quick to make!  

Ingredients:
4 cups vegetable broth 1/2 cup steel-cut oats 1/4 cup quinoa, rinsed 1 Tbsp. chipotle peppers in adobo sauce (or to taste) 1 tsp. chili powder 1 tsp. oregano 2 tsp. cumin 3 cloves garlic, minced 1 14.5 oz. can kidney beans, drained and rinsed 1 14.4 oz. can black beans, drained and rinsed 1 14.5 oz. can diced tomatoes, with juice Sliced scallions and sharp white or yellow cheddar for garnish
Directions:
Bring vegetable stock to a boil in a medium soup pot.  Add oats and quinoa and lower to a simmer.  Cook, covered for 15 minutes, stirring occasionally  Uncover and continue cooking until oats are tender, about 15 minutes.
Stir in chipotle peppers, oregano, cumin, garlic, beans and tomatoes with their juice.  Cover and simmer over low heat to allow flavors to blend.  Salt to taste.
Top with sharp cheddar and scallions.  Serve with tortilla scoops or chips or crackers.
Enjoy!

Nutritional Info

• Servings Per Recipe: 5
• Amount Per Serving
• Calories: 305.5

• Total Fat: 2.4 g
• Cholesterol: 0.0 mg
• Sodium: 340 mg.  14%  Depending on which products you use
• Total Carbs: 41.g 14%
• Dietary Fiber: 9g 36%
• Protein: 13g 26%

Patti's Time-Saving Hack
Although whole grains can take a while to cook, you can cook them and freeze them for future use. Try this:  Cook up a big pot of grains.  When they're fully cooled, scoop half-cup portions into a cupcake baking pan sprayed with nonstick baking spray.  Stick the pan in the freezer, and when grains are frozen, pop them out of the pan and into a big plastic bag, which you can store back in the freezer.  When you need a serving of grains, grab one from the bag, toss it in the microwave, and heat it up for a minute or two.  You'll have a serving of delicious whole grains in less time than it takes to make instant rice.

Cauliflower Bechamel with Tri-Color Penne

This is a great change of pace from a heavy cream sauce for pasta.  I have been seriously watching my cholesterol intake for the past few months, and today I found out that my LDL level is down 26 points!  You don't need to take medication if you eat well!  There are so many pasta options now - choose your weapon~!

4 cups chopped cauliflower (1 medium) 1-1/2 cups Skim Plus 100% Fat Free Milk 2 Tbsp. Smart Balance Buttery Spread 1 lb. pasta of your choice (I used Barilla Tri-color Penne) 1 Tbsp. Extra Virgin Olive Oil 1 cup chopped onion 2 cloves garlic, minced 1/2 cup dry white wine, chicken or veggie broth Pinch of nutmeg 1 tsp. lemon zest 1/3 cup grated Parmesan cheese 1/4 cup chopped fresh parsley Salt and Pepper to taste.
Directions:
In a large saucepan combine cauliflower and milk.  Season with salt and pepper to taste.  Bring to a boil, reduce heat and simmer, covered 8-10 minutes or until cauliflower is fork tender.  Add cauliflower mixture to blender, add Smart Balance and blend until smooth.  Set aside.
Cook pasta according to package directions.  While pasta is cooking,  heat oil in a large saucepan.  Add onion and garlic.  Cook 2 to 3 minutes or until slightly tender.  Stir in wine or stock.  Stir in cauliflower puree.
Drain pasta, reserving some of the cooking liquid.  Add pasta to saucepan.  Add nutmeg, lemon zest, Parmesan, parsley and salt and pepper.  Toss to coat.  Add pasta cooking liquid if pasta seems too dry.  Serve warm with additional grated cheese.
~Adapted from ShopRite Culinary Kitchen 

Barley-Lime Fiesta Salad

When the weather is cold, a big pot of soup simmering on the stove warms the heart.  Adding some whole grain barley to the pot will improve your health along with the flavor of any soup or stew you are cooking.
Barley is a good source of fiber, Vitamin B1, magnesium and niacin.  Barley also makes a great salad!  It's a great grain with a chewy pasta-like consistency that works well in this Mexican-style barley salad.  

Ingredients:
1 cup pearl barley 1/2 can black beans, rinsed and drained 1/2 green pepper, minced 1/2 red pepper, minced 1 small can whole kernel corn, drained 1 can Ro-tel tomatoes and green chilis 1/2 cup red onion, chopped 1 large carrot, chopped fine 1 Tbsp. canola oil 1/2 tsp. ground cumin 1/4 cup water 1 Tbsp. sugar (or to taste) 1/4 cup freshly squeezed lime juice 1/2 tsp. lime zest 1/4 cup chopped fresh cilantro (or parsley) 1 tsp. red wine vinegar 2 Tbsp. canola oil 1 Tbsp. Cholula Hot Sauce (or to taste) Salt and Pepper
Directions:
Rinse barley in cold water.  Add to saucepan with 2 cups water and 1/2 tsp. salt.  Bring to a boil, reduce heat to low, cover and simmer until barley is tender, about 30 minutes.  Remove from heat and chill.
In a large bowl combine cooked barley, black beans, green and red peppers, corn, celery, red onion, carrot, Ro-tel tomatoes (undrained), 1 Tbsp. canola oil, salt, pepper and cumin.  Mix to combine.
In a small bowl, whisk together the water, sugar, 2 Tbsp. canola oil, lime juice, hot sauce, cilantro, lime zest and red wine vinegar.  Pour dressing over barley mixture and toss to combine.  Refrigerate until chilled.

This salad just gets better the longer it sits.  Go perfect with any Mexican meal or great to bring to a party!

Mediterranean Winter ChickPea Pasta Salad

Everyone enjoys a good pasta salad during the summer months when veggies are at their peak.  During the winter, tomatoes, especially, suffer from lack of taste, texture and flavor.  This is a delicious, warm pasta salad made with chickpea pasta!  If you love pasta (and who doesn't) but are trying to watch your carbs or just want to start eating healthy for the new year, this is a great recipe.  High in protein and fiber, this is a nice additional to your pantry on a night that you just need a pasta fix!  The folks at Banza sent in their "Banza Boys" to the local ShopRite to give everyone a sample of their pasta. 

Banza is a small team based in Detroit with a big goal:  To change food for the better!  By making pasta from chickpeas instead of wheat, they have discovered that pasta can be as healthy as it is delicious!

Mediterranean Winter Pasta Salad
1 8 oz. box Banza Shells 1 5 oz. clamshell Organic Baby Spinach 2/3 cup marinated artichoke hearts, roughly chopped 1/2 small red onion, chopped 1 red roasted pepper, drained and chopped 6 sun-dried tomatoes, coarsely chopped 1/2 cup marinated kalamata olives halved 1 plump clove of garlic, minced 1/4 cup liquid from marinated artichoke hearts 1/4 cup extra virgin olive oil 1/4 cup red wine vinegar 1/2 tsp. dried oregano 1/2 cup feta cheese crumbles Salt and Pepper to taste
Directions:
Bring 6 inches of water to a boil in a large pot.  Salt boiling water and add pasta.  Cook according to package directions or until desired tenderness.  While pasta is cooking, roughly chop baby spinach.  Add spinach into colander where you will drain your pasta.  When pasta is cooked, drain directly over spinach to wilt slightly.  Transfer warm spinach and pasta to a large bowl.  Add artichoke hearts, onion, roasted red pepper, sun-dried tomatoes and olives and mix to combine.
In a one cup measure, combine marinade liquid, olive oil, red wine vinegar, oregano and salt and pepper to taste.  Combine with pasta mixture.  Serve warm with feta cheese crumbles.

Visit Banza to learn about the benefits of chickpeas and for more creative Banza recipes! You can find Banza on Facebook Twitter and Instagram  And yes - their pasta is available nationwide at Wegmans, ShopRite, Whole Foods & Fairway- among many other retailers.

Pineapple-Banana Burst Smoothie #DoleRose

This Dole-icious smoothie captures paradise and the crisp winter holidays in one glass, with a flavor profile that includes Dole® Pineapple Juice, frozen Dole® Pineapple Chunks, cinnamon and nutmeg. What a great way to celebrate the Dole Packaged Foods participation in the first  "Live on Green" event in Downtown Pasadena, December 29-31, and its annual tradition of participating in the Tournament of Roses Parade—this year’s float will feature a zip line, with a rider “Soaring Over Paradise” nearly 100 times!
At “Live on Green,” Angelenos and visitors from around the world will explore 100,000 square feet of free entertainment, unique and rare exhibitions, and fun activities, as well as indulge in healthy snacks and beverages at the Dole Bistro. Dole California Cook-Off Champion Ally Phillips of Ally’s Kitchen will perform live cooking demonstrations and share quick and fun recipes featuring Dole Packaged Foods’ products. 

INGREDIENTS:
1 cup Dole Pineapple Juice 1-1/2 cup Dole Frozen Pineapple Chunks (partially thawed) 1 Dole Banana 1/2 cup vanilla yogurt Pinch of cinnamon and nutmeg
Blend all ingredients until smooth. Garnish with banana sliced dipped in  organic cane sugar and a chunk of frosty pineapple with a sprinkle of nutmeg.
Enjoy! More Pineapple Recipes:
Pineapple Upside Down Minis Pineapple Avocado Salsa Jalapeno Pineapple Preserves Pineapple Pie Squares Sweet & Sour Cocktail Meatballs

Apple-Butternut Harvest Soup

Sweet Butternut Squash and tart Granny Smith apples are combined with a touch of ginger and nutmeg for this festive Autumn soup.  It's great by itself, or serve as a first course for a sit-down meal.  I've lightened up the soup by using fat-free half & half, but it is every bit as delicious! Just enough to slightly curb everyone's appetite until the meal is on the table. Butternut squash is an excellent source of Vitamin A and has no trans fat.  It's a staple for so many delicious fall recipes.

Ingredients:
3 Tbsp. unsalted butter (or Smart Balance Dairy-Free Butter) 3/4 cup onion, roughly chopped 2 cloves garlic 1 stalk celery, chopped 1 small carrot, peeled and chopped 2 lbs. butternut squash cubed, or 1 (20 oz. pkg) frozen 1 Granny Smith Apple peeled and cubed plus more for garnish 1/2 tsp. ground ginger 1/4 tsp. freshly grated nutmeg 3/4 cup fat-free half & half 4 cups low-sodium chicken stock
Directions:
Melt butter in a large pot over medium heat.  Add onions and cook until onions begin to soften, about 5 minutes.  Add garlic, celery and carrot and cook another 5 minutes.  Add butternut squash, apple, ginger, nutmeg and chicken stock.  Simmer, partially covered on low until vegetables are tender; 30 to 45 minutes. Turn off heat.  Add half & half.  Transfer hot soup to a blender and blend until smooth.  (Leave the blender lid open and cover with a towel!)
To serve, gently warm soup.  Divide into bowls and garnish with Granny Smith apple matchsticks and a sprinkling of nutmeg.

Happy Thanksgiving! Enjoy! The easiest way to peel Butternut Squash Servings: 6 Prep Time: 20 mins. Cook Time: 45 mins.

Peanut Butter Banana Breakfast Cookie

One of my family's favorite cookie is an Oatmeal Craisin cookie from the recipe under the top of the container of oatmeal.  I've made them so many times, I know the recipe by heart - but they are not very heart-healthy.  I will be adding some Heart Healthy recipes to the blog for anyone who wants to lower cholestrol and fat naturally.

These cookies are a delicious grab-and-go treat.  They are low in fat and high in protein and fiber and make the perfect choice to grab something on the run.  This recipe makes 9 large cookies and one is plenty for breakfast or an afternoon snack.  I'm giving you a basic recipe - the rest is up to you!  You can add ground flax seed, chia seeds, raisins, pumpkin seed, sunflower seeds or dried apples!  Whatever your family likes!
I freeze these in sandwich size zip-lock bags and either take one out the night before or in the morning if I want one for an afternoon snack.  You won't miss the butter or the oil!

Ingredients:
Non-stick cooking spray or parchment paper 1 large banana, mashed 1/2 cup chunky natural peanut butter (I used Smucker's Natural) 1/2 cup honey 1 tsp. vanilla 1 cup old-fashioned oats 1/2 whole wheat flour 1/4 cup nonfat dry milk powder 2 tsps. ground cinnamon 1/4 tsp. baking soda 1 cup Craisins
Directions:
Preheat oven to 350 degrees F.  Lightly coat two cookies sheets with cooking spray (or use parchment paper); set aside.  In a medium bowl, stir together banana, peanut butter, honey and vanilla.  In a small bowl, combine oats, flour, milk powder, cinnamon, and baking soda.  Stir the oat mixture into the banana mixture until combined.  Stir in dried cranberries.
Drop a 1/4 cup mound of dough 3 inches apart on prepared baking sheets.  Flatten and spread each mound into a 3" round.  Once baked, cookies will spread to about 4 inches.
Bake, one sheet at a time for 14 to 16 minutes or until lightly browned.  Transfer to wire racks to cool completely.  Store in an airtight container or resealable plastic bag for up to 3 days or freezer for up to 2 months; thaw before serving.

Adapted from Better Homes and Gardens

Very Veggie Egg White Breakfast Sandwich

Trying to lower your cholesterol?  High cholesterol doesn't have any symptoms, so you won't know you have it unless you get tested.
Trying to make changes to your diet can be difficult, but lifestyle changes may help your cholesterol and improve your health overall.
With all the side affects that medication has these days, I would rather change my diet. This is a delicious breakfast sandwich that will keep you full the entire morning!

1 tsp. Smart Balance dairy-free butter 1 Tbsp. chopped onion 1 Tbsp. chopped green or red pepper 1/3 cup Organic Valley egg whites 1 thin slice mild cheddar cheese Salt and Pepper 1 Honey Wheat Sandwich Thins
In a small saute pan, melt Smart Balance.  Add onion and pepper and saute until softened.  Add egg whites and salt and pepper.  Stir egg white until set.  Top with cheddar cheese.  While cheese is melting, slice 1/2 avocado and season lightly with salt and pepper.  Add egg whites with cheese to sandwich bread and top with sliced avocado.