Smoked Cheddar-Lentil Burgers

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and coleslaw with plain Greek yogurt and spice dressing I can’t take the credit for creating this recipe, I can only take credit for making these delicious veggie burgers. My boyfriend thoroughly enjoyed them too and stayed full for the rest of the night, so I dub them as guy friendly! I also made coleslaw with plain Greek yogurt with some simple favorite spices for our side dish.

They’re not vegan but through omitting a few ingredients they easily can be and I doubt it would ruin the taste. It looks like a lot of ingredients which might turn some away, but give it a try, it’s not as bad as it might seem. Happy cooking, healthy eating!

Smoked Cheddar and Lentil Burgers (from Health.com)

  • 2 1/2 cups water
  • 1 cup dried lentils
  • 2 bay leaves
  • 1 teaspoonolive oil
  • 1 cupfinely chopped onion
  • 1/2 cupfinely chopped carrot
  • 1 cup(4 ounces) shredded smoked cheddar cheese
  • 1/2 cupdry breadcrumbs
  • 2 teaspoonschopped fresh thyme
  • 1 1/4 teaspoonssalt
  • 3/4 teaspoongarlic powder
  • 3/4 teaspoonpaprika
  • 1/2 teaspoonfreshly ground black pepper
  • 1/4 teaspoonground red pepper
  • 3 large egg whites, lightly beaten
  • Cooking spray
  • 8 teaspoonsstone-ground mustard
  • 8 (2-ounce) whole wheat sandwich buns, toasted
  • 8 (1/4-inch-thick) slices tomato
  • 2 cups trimmed arugula

Preparation

Place first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until tender; drain. Discard bay leaves. Place lentils in a large bowl; partially mash with a potato masher. Cool slightly.

Heat oil in a medium nonstick skillet over medium-high heat. Add onion and carrot; sauté 5 minutes or until tender. Cool slightly.

Add onion mixture, cheese, and next 8 ingredients (cheese through egg whites) to lentils; stir well to combine. Cover and chill 45 minutes. Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty.

Heat a grill pan coated with cooking spray over medium-high heat. Add half of patties, and cook 5 minutes on each side or until done. Repeat procedure with remaining patties. Spread 1 teaspoon mustard on top half of each bun. Place 1 patty on bottom half of each bun, and top each serving with 1 tomato slice, 1/4 cup arugula, and top half of bun.

 

Don’t Stop Your Fish Oil Supplement!

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In April, July and September of this year fish oil study results were released. The results claimed that fish oil wasn’t beneficial in heart health but deeper research into the study itself proved that the particular study was flawed. The flaws were claims such as a far lower than recommended daily dose, inconsistent follow-up/testing on each participant, various sources of omega 3’s were used like margarines spread on bread several times a day, questionable quality fish oil brands, participants who had pre-existing heart issues, and several other factors were at fault.

While supplements alone won’t cure conditions, they- along with a good diet of whole food fruits, vegetables, whole grains and lean meat and fish will be a benefit to the body. Try eating smaller, wild caught, cold water fish 2-3 times a week for the fish oil benefits. These fish types include salmon, mackerel, sardines, anchovies and herring.

When choosing a fish oil supplement buy the better quality brands; they might cost more but you’ll benefit more. Also choose the highest EPA/DHA you can find; aim for at least 300/200 but any amount will help.

Some of the benefits of fish oil include heart health, stroke, high cholesterol, depression, cancers, diabetes, chronic joint pain, neurological disorders, MS, osteoporosis, fertility and pregnancy, fat loss and weight control, inflammation, ADD, healthy skin (especially psoriasis and acne), brain trauma, IBD, macular degeneration and ulcers.
You can read more about fish oil in my published article:
Article Source: Fish Oil-Liquid-Gold?

If you would like help in choosing the right fish oil supplement don’t hesitate to contact me Dawn@InitiateWellness.com

resourc: JAMAnetwork.com

Pumpkin Season-Flat Hill Orchards

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Small sugar pumpkins are easy to cook and you can store them in a dark, cool place for a few months. Stock up so you can have fresh pumpkin for breads, pancakes, pies, soup, or any other dish you wish! All you have to do is cut the top off or cut in half, scoop out the seeds, place cut side down onto foil lined sheet and bake at 350 for 45-60 minutes. If using the shell as a pumpkin soup bowl, set upright in pan and place foil over the cut top to keep moisture in. You can pre-cook them, scoop out the flesh and freeze it if you prefer.

Look for my pumpkin soup recipe here in the recipe garden.

Happy Fall!

End of the Season Herbs

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I love going into my garden and coming out with more than what I initially went in for (in this case serrano chile peppers)-what a bargain!

White Bean-Silken Tofu Dip

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I had a lot of silken tofu that I wanted to use up so I got a bit creative and it turned out very good; it’s vegan too!

Most amounts are estimates, sorry, I rarely use measuring cups/spoons.

1 can of canellini beans – rinsed well

2 blocks of silken tofu

2-3 Tbs. garlic infused olive oil

1 homegrown ;) serrano chile, I removed some seeds but not all of them

1 bunch parsley- also home grown :)

1-2 Tbs. lemon juice or juice of 1/2 lemon – I think if you added some lemon zest it would make it POP nicely

Add all ingredients to a belnder/food processor and pulse until smooth and creamy. Chill to blend flavors.

Use as dip for veggies, tortilla chips or anything you desire.

Roasted Sweet Potato, Cabbage & Leek

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Sweet potato

1 lg Onion

1 Leek-white part only, washed well

8 cloves garlic

1/2 head cabbage

Pink Himalayan salt

Freshly ground black pepper

1/2 tsp ground fennel seeds

Olive oil, tossed into veg before cooking

Apple cider vinegar-sprinkle on after cooking

Mix all in a large baking dish & bake @ 375 degrees for about an hour. Sprinkle with apple cider vinegar. Serve

Leek, cabbage, sweet potato roasted dish

Creamy Rich Pumpkin Soup

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1 small sugar pumpkin per person

Olive oil

1-2 tsp sage (amount varies depending on how many servings, this is based on 2)

1-2 tsp thyme (amount varies depending on how many servings…)

1-5 cups Almond milk (amount depends on number of servings and desired thickness)

1-2 tsp Pink Himalayan Salt or plain sea salt

Freshly ground black pepper-added last

Pure Maple syrup (optional)

Cut top off and scoop seeds out of each pumpkin. Place on a baking sheet lined with foil cut side up & covered with a small square of foil to keep moisture inside. Bake at 350 for about an hour until sides of pumkin feels soft to the touch. Remove from oven and cool enough to handle.

When cooled, scoop out flesh leaving 1/2 inch on the walls as you’ll be using this to serve the soup.

Add remaining ingredients into a large saucepan and heat on low for 20-30 minutes. Set each pumpkin into a wide bowl or plate. Ladle soup into each pumkin. Add 1 tsp. Pure maple syrup and sprinkle with freshly ground black pepper. Serve.

Spaghetti Squash Bowl or with Stir Fry Vegetables

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Spaghetti squash is a winter type squash with lots of versatility. You can make a whole meal out of it easily and fairly quickly. Cut it in half lengthwise, brush it with olive oil, sprinkle it with your favorite herbs place it on a baking pan cut side down and bake it at 350° for about an hour. Remove it from the oven, scrape out the ‘spaghetti’ with a large spoon, toss it with additional olive oil and herbs & spices, freshly grated parmesan and enjoy!

I often stir fry a variety of fresh vegetables, and cook up red or brown lentils andserve it atop the squash for a complete and hearty meal.