Veggie Burgers Makes 6 burgers. 1 cup sweet onion, diced 4 cloves garlic, minced 1 cup grated carrot (about 1 large) 1 1/2 cups grated zucchini (about 1 medium) 3 cups chopped white (or brown) mushrooms 1 tablespoon refined coconut oil (for cooking) salt + pepper to taste 1/4 cup low sodium tamari (non-GMO) 1 cup oat flour 1 cup sunflower seeds (shelled and ground)
Heat a large skillet to medium/low heat and add the refined coconut oil. Toss in the diced onion and cook until translucent. Add the garlic and cook for another minute. Now add the grated carrot and zucchini. Let cook for another 5 to 7 minutes, stirring occasionally. Add the chopped mushrooms and stir to combine. Let sit and cook for another 5 minutes, stirring occasionally to make sure all of the mushrooms get cooked evenly. Turn off the heat and let the mixture cool slightly while you prepare the dry ingredients.
In a large glass or ceramic mixing bowl, combine the oat flour and ground sunflower seeds (I usually grind my seeds, and sometimes oats too, in the food processor until they resemble a flour). At this point I tend to add a good pinch of salt and few dashes of pepper to the dry mixture. Add the cooked veggies to the bowl using tongs, leaving any excess water/juices in the pan, and mix well with the flours. Add the tamari and mix well again. Taste and adjust seasonings if needed.
Divide the mixture into 6 balls and place on a parchment lined cookie sheet. If the dough is too sticky to handle, place it in the freezer for a few minutes to set. Once shaped, you can either flatten the veggie burger balls and go straight to baking them (instructions below) or place in the freezer. Once frozen I transfer them to a freezer-safe bag, making sure to squeeze out all of the air before sealing tightly and keeping in the freezer until ready to cook (they will keep for one month when frozen). Thaw a veggie burger in the refrigerator overnight (or during the day) before proceeding to cook.
You can either cook the veggie burgers in a skillet with a little refined coconut oil until crisp on both sides (on medium heat for about 5 minutes per side), or bake in a 350F oven for 40 minutes, flipping the patties half-way through the cooking time (this is the method I chose).
Spelt Buns Makes 6 buns. 3 teaspoons active dry yeast 1 cup warm water 1/4 cup refined coconut oil 2 teaspoons maple syrup 1 teaspoon sea salt 1 tablespoon flax meal + 3 tablespoons water 3 1/4 cups whole spelt flour
optional pepitas and/or sesame seeds for topping
Add the yeast to the warm water in a medium size mixing bowl and set aside for 5 minutes. Add the flax meal to the water (preferable warm water) and set aside for 5 minutes to set also.
Add the rest of the wet ingredients to the yeast (including the flax mixture), then add in the dry ingredients. Mix well and turn out onto a lightly floured surface. Knead the dough for about a minute until it forms into a smooth elastic ball. Shape into a log and cut into six equal parts. Roll each piece of dough into a ball and place on a parchment lined baking sheet. Slightly press down on each ball of dough, cover with a cloth towel, and let rest for 10 minutes.
During this time, preheat the oven to 425F. Before placing the buns in the oven, sprinkle with water and seeds (if desired). Bake for 10 to 12 minutes, or until golden brown around the edges. Remove from the oven and transfer to the counter to cool. Slice and use right away, or store in an airtight container at room temperature for a few days (or freeze and defrost as needed).
Sweet & Tangy Mustard Sauce 3/4 cup organic yellow mustard 1/4 cup pure maple syrup 1/4 cup raw honey (or more maple) 2 to 4 tablespoons of apple cider vinegar 2 tablespoons organic tomato paste (from a BPA free container) 1 tablespoon vegan worcestershire sauce
Mix the ingredients together in a jar, seal tightly, and let sit in the refrigerator for a few hours so the flavors can mingle before serving. Should keep for two weeks (or longer).
Cool Radicchio Slaw Serves 6. 1/2 cup cashews (soaked 4 hours or longer) 1 tablespoon apple cider vinegar 1/2 cup plain, unsweetened almond milk 1 teaspoon lemon zest (from an organic lemon) 1 tablespoon lemon juice 2 tablespoons fresh oregano leaves (or 1 tablespoon dried) 1/2 teaspoon paprika salt + pepper to taste 1 medium radicchio, shredded (about 5 to 6 cups)
Blend all of the above ingredients (minus the shredded radicchio) in your blender. Taste and adjust seasonings if needed. Toss with shredded radicchio in a mixing bowl, cover, and place in the refrigerator to marinate for an hour before serving.
Assemble Slice and toast a spelt bun (if desired). Spoon a few tablespoons of the mustard sauce on the bottom bun, top with the cooked veggie burger, a few slices of avocado, and a scoop of the radicchio slaw – now take a little trip to veggie burger heaven. Happy summer! (for more click HERE)