BBQ season is for vegans, too! Here’s a plant-based burger that won’t fall apart in your hands.
It’s been a while since I’ve posted a new recipe so let me reintroduce myself! I’m Dylan Cutler, a holistic health blogger, vegan, fitness enthusiast, support worker, feminist and scientist who recently became “Dr Cutler” after successfully defending my doctoral thesis in May. It’s been a whirlwind of a year (hence the absent blog posts) but if you are curious about what I’ve been up to, I’ve been sharing parts of my journey on Facebook and Instagram (with much more to come!). For now, I welcome you back with this vegan-friendly burger recipe in time for BBQ season. Thank you for supporting me and this space.
2 tablespoons ground flax + 5 tablespoons water
1/2 cup uncooked quinoa
1 onion, finely chopped
1 bell pepper, red or orange, finely chopped
2 cloves garlic, minced
1 cup packed kale or spinach, chopped
1 1/2 cups cooked lentils
1 teaspoon salt
1 teaspoon paprika
1/2 teaspoon cumin
1/2 teaspoon pepper
1/2 cup oat flour (or blitz oats in a blender to make flour)
non-dairy cheese, like Daiya Foods Cheddar slices
Grilled or baked portobello mushroom (see instructions here)
Preheat oven to 450 degrees F.
Make your flax egg by combining 2 tbsp of ground flax with 5 tbsp of water and whisking together. Set aside.
Cook 1/2 cup rinsed quinoa in 1 cup boiling water.
Cook lentils using a ratio of 1 1/2 cups of water to 1 cup of red split lentils. Bring lentils to a boil, then turn down and simmer for 15-25 minutes.
Combine cooked quinoa, cooked lentils, chopped onion, peppers, garlic, fresh kale/spinach, salt, paprika, cumin, pepper, oat flour and the flax egg. Use a large spoon to mix together then use your hands to mix and mold the patties together to form balls.
To make circular patties I use the lid of a nut butter jar and wrap it in plastic wrap. Then I scoop the burger batter into the lid which will mold to the same shape as the lid. Then carefully remove the batter and place on a baking sheet lined with parchment paper. Repeat using the same plastic wrap and lid for each patty.
Bake for 15 min then carefully flip before another 15 min, or until crispy and firm.
Meanwhile, bake portobello mushroom on a pan with a lip (the juices of the mushroom will spread).
Build your vegan burger as you please (I prefer an open face burger if using a mushroom bun as I find portobello mushrooms to be quite rich).
I’d love to hear how these patties worked for you! Please leave a comment or contact me through my various social accounts. Be sure to tag @phruitfuldish if you feel the urge to photograph and share your creation with me!
With health and joy,
Ps. While this post is not sponsored, I am a brand ambassador for Daiya Foods and was provided the non-dairy cheddar slices used in this recipe.
Give your oatmeal a boost with seeds high in omega-3s which are important for the health of our brain, heart, liver and bones.
Oatmeal provides a simple, nourishing breakfast on its own, but we can easily up our oatmeal game with the help of some super seeds. Chia, hemp and flax seeds are all plant-based sources of protein, fiber and omega-3 polyunsaturated fats. Studies have found that omega-3s may:
Any type of oats (steel cut, rolled, or quick) are great, however, steel cut are the least processed and lowest in glycemic load. This keeps blood sugar levels stable and helps us stay energized. I hope you enjoy the great combination of flavors and the numerous health benefits of this gooey, aromatic bowl of super seed oatmeal.
1/2-3/4 cup steel cut oats
2 cups water or nut milk
1/2-1 tbsp hemp seeds
1/2-1 tbsp chia seeds
1/2-1 tbsp ground flax seeds
1 tsp cinnamon
Long Version (steel cut oats):
Bring water to a boil.
Add steel cut oats to the boiling water on the stove, turn down temperature to low. Let oats cook for 10 min.
Stir in hemp hearts, chia seeds, flax seeds, and cinnamon (optional: splash of almond milk).
Wait for the remaining liquid to soak up.
Top with fruit and a healthy fat, like nut butter.
Quick Version (rolled or Quick oats):
Add equal parts oats (rolled or quick) and nut milk together and stir.
Stir in hemp hearts, chia seeds, flax seeds and cinnamon.
Cover and place in fridge overnight.
In morning, add toppings and dig in!
steel cut oats = low glycemic load, high in fiber, maintains blood sugar levels, and contains tryptophan which boosts serotonin levels for better sleep and a stable mood
chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
hemp hearts = high in protein, fibre, and essential fatty acids (omega 3, 6 & 9) which may improve cholesterol profiles, may reduce inflammation
flax seeds = may help lower cholesterol and blood pressure, contain lignans which may increase sex hormone-binding globulin and therefore lower blood testosterone levels
cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
A low glycemic alternative to pasta with a vegan’s take on pesto.
Once summer hits in British Columbia, farmers’ markets are in full swing. There is bountiful produce to enjoy, especially if you grow your own veggies or herbs. This recipe makes use of several market goodies: zucchini, tomatoes, mint, basil and garlic. Zucchini noodles are a low glycemic alternative to pasta and, for pesto-lovers, I have created a vegan, mint version high in flavour and healthy fats. Mint can help aid digestion and may even lower cholesterol. Let me know your thoughts by leaving a comment or sharing your versions with me @phruitfuldish.
1 cup fresh basil
1 cup fresh mint
1/2 cup raw walnuts
1/4 cup extra virgin olive oil
4 cloves garlic, chopped
1 tbsp lemon juice
spiralizer (or sharp knife)
If using a spiralizer, cut both ends of zucchini off and get to work! Otherwise, cut zucchini into thin slices.
Wrap zucchini in paper towel to absorb excess liquid.
Use a food processor to combine basil, mint, walnuts, olive oil, garlic and lemon juice until a smooth paste is formed.
Combine zucchini with pesto and mix well. I added spoonfuls of pesto slowly until I reached the ratio I wanted, which resulted in half the pesto leftover.
Add veggies, like tomatoes, or a high-protein source, such as beans or legumes, if you’d like to make this a meal. Enjoy your minty zoodles!
zucchini = low glycemic alternative to pasta, anti-inflammatory, high in potassium which can help reduce blood pressure, fiber which can help lower cholesterol and polyphenols which may beneficially affect thyroid, adrenal and insulin regulation