Walnut mushroom oats burger with eggplant

Ingredients:

-a med sized onion

-3 med sized mushrooms

-a cup of oa

-a half cup of water

-a cup of walnuts

-a cup of spinach

-a  1/2tsp of black pepper

-a tsp of curry

-a 1/2 tsp of crushed red pepper

-a tbsp of oil 

-a eggplant 

-hot sauce 

-1/2 cup of hummus

-mustard (optional)

Directions:

-preheat oven to 350F

-dice onions and mushrooms

-put stove on medium-low heat

-add oil to pan and sauté onions and mushrooms for a few minutes. 

-add chopped spinach

-add spices

Turn off stove 

-mash walnuts to they are soft

-add oats and water in a bowl and mix them with a fork

-add onion, mushroom, spinach mix to the oats. Mix well.

-add mashed walnuts. Mix well.

-make into small balls (makes 7 servings)

-on a nonstick pan, place the balls. Place in oven for 20 minutes.

**when there's 5 minutes left to the patties

-Slice eggplant into thin slices (14 of them)

-turn on stove to low heat

-pan smear eggplants for 45 seconds

-place 7 eggplants slices on a plate

-mix hummus and hot sauce together 

-add a tsp of hummus on 7 eggplants

-take patties out of stove 

-place a patty on on of the hummus covered eggplants

-add a dash of mustard on top of the patties

-add other 7 eggplant slices on top  of the patties 

Enjoy!

Meal of the day: Veggie suite for the King (and queen)

Ingredients:
-1/2 an onion
-3 mushrooms
-2 mini peppers
-1/2 can of Bush's vegetarian beans
-4 cloves of garlic
-4 stalks of asparagus
-a half a cucumber
-a cup of peas
-1 tbsp of butter
-2 tbsp of peanut oil (or extra virgin olive oil)
-1/2 tsp of dried mint leaves (or oregano if you don't have it)
-1/3 tsp of McCormick Garlic sea salt grinder

Directions:
-dice up the onion
-bring a big frying pan to medium heat and add the peanut oil in
-put onion inside pan and saute for a minute
-dice mushroom and peppers
- add to onions
-saute for a minute
-add Bush's vegetarian beans to the side of the mixed veggies (don't mix them
-cut asparagus in halves and add on the side of veggies and beans
-let simmer for about a minute on LOW heat
-chop garlic and add to the veggies
-chop up cucumber in halves and put off to the side
-microwave peas in a small bowl for a minute
-place McCormick's garlic & sea salt over all the food and shut off stove
-place the veggies on the side of a plate, Bush's beans in the middle and asparagus on the side.
-place cucumbers on the other side of the plate
-place peas beside the veggies and cucumbers
-add dried mint leaves on the cucumbers
-optional** add some more McCormick's garlic & sea salt

Prep time: 5 minutes Cooking time: 5 minutes Total time: 10 minutes

Nutritional value:

Lentil Flaxseed patties

1 cup of green lentils
5 cups of water
3 tbsp of flaxseed
2 tbsp of onion powder
1 tsp of cumin
1 tbsp of black seeds (optional or sesame seeds)
1 tsp of olive oil

Boil lentils until completely cooked on medium heat. Shut off stove. Add all other ingredients and mash together. Turn on oven to 350 °F. Take mashed lentils and make into 10 patties. Bake for 25 minutes. Enjoy.

Calories 87 Calories from Fat 12

Total Fat 1.4g 2% Cholesterol 0mg 0% Sodium 6mg 0% Total Carbohydrates 12.7g 4% Dietary Fiber 6.8g 27% Sugars 0.9g Protein 5.7g

Nutrition Grade A * Based on a 2000 calorie diet

Nutrition Facts Serving Size 142 g

Amount Per Serving

% Daily Value*

Vitamin A 0% • Vitamin C 2% Calcium 3% • Iron 10%

Nutritional Analysis
Good points:
Low in saturated fat
No cholesterol
Very low in sodium
Very high in dietary fiber
High in iron
High in manganese
High in phosphorus

Cream of butternut squash w curry. (Vegan)

2 cups of butternut squash
1/2 cup of pecans (or walnuts)
1/2 cups of oats
8 cups of water
2 tbsp of curry
1 tbsp of olive oil
2 tbsp of dried parsley
2 tbsp of dried chives
2 tbsp of dried onion
1 tbsp of minced dried onion
1 tsp of cinnamon
1 tsp of salt
2 tbsp of dried garlic

Boil the squash for 10 minutes of medium temp w 4 cups of water. Boil oats separate in a pot for 10 minutes in 4 cups of water. Let cool for 5 minutes. Add squash, oats, pecans in blender until all smooth. Replace back on stove and add the olive oil and spices. Cook for 5 minutes on medium heat. Serve.

Very creamy and nutty flavored. You might want to add a little more salt.
----

Calories 175 Calories from Fat 124

Total Fat 13.8g 21% Saturated Fat 1.4g 7% Cholesterol 0mg 0% Sodium 602mg 25% Total Carbohydrates 14.2g 5% Dietary Fiber 4.1g 16% Sugars 2.6g Protein 2.8g

Nutrition Grade A * Based on a 2000 calorie diet

Nutrition Facts Serving Size 581 g

Amount Per Serving

% Daily Value*

Vitamin A 154% • Vitamin C 34% Calcium 9% • Iron 11%

Nutritional Analysis Good points No cholesterol High in manganese Very high in vitamin A High in vitamin C

Bad points High in sodium

I used the following link to figure out the nutritional value.
http://caloriecount.about.com/cc/recipe_analysis.php

Lentil Pecan patties

Lentil-Mushroom Burgers
1. In a medium-size pot, bring 2 1/4 cups of water to a boil, then add 1 cup dried green lentils, 1 teaspoon dried parsley, 1 minced garlic clove, and 1/4 cup chopped onions. Simmer for 35 to 40 minutes.
2. Combine 3/4 cup chopped walnuts, 2 cups bread crumbs, and 1/2 cup ground flaxseeds in a small bowl and set aside. 3. In a separate pan greased with olive oil, sauté 1 cup chopped onion, 2 minced garlic cloves, 3 cups finely chopped mushrooms, and 1 1/2 cups finely chopped kale or other winter greens for 8 to 10 minutes. Set aside to cool slightly. 4. Remove lentils from heat, add 2 tablespoons Dijon mustard and 3 tablespoons balsamic vinegar, and mash ingredients together. 5. In a large bowl, combine lentils, sautéed vegetables, and bread-crumb mixture. Cool in a refrigerator. 6. Using your hands, form patties and fry or grill until lightly browned and crispy on both sides, about 3 to 5 minutes each side. Serve on a toasted bun or on their

Creamy Zucchini w/ mushrooms and peas

1 small onion, chopped
2 tablespoons oil
3 or 4 medium zucchini chopped
A half of a big yam cut in small pieces
1 cup of chopped up mushrooms
1 cup of peas
6 cups water
1/2 cup rolled oats
1/2 teaspoon salt
2 tablespoons parsley (dried)
2 tbsp of chives (dried)
3 tbsp of ground garlic
1 tsp of black pepper
1tbsp of onion powder

Saute onion in oil. Add chopped zucchini and cubed yams. Saute for 5 minutes.

In a pot add water, oats and sauteed onions, yams & zucchini. Boil for 10 minutes on medium heat.

Cool for 10 minutes. Add to blender until creamy. Add spices.

Reheat in pot.

Saute mushrooms. Add mushrooms to the pot. Add peas to pot.  Cook on low/medium heat for 10 minutes.Add chives and parsley. Turn off stove.

Enjoy.

Total calories:700 for the whole meal! A bowl of soul is approximately 160 calories.

Kale smoothie

One banana
2 handfuls of kale
Celery stick
Carrot stick
2 cups of water
2 tbsp of flaxseed
Pinch of ginger spice
Pinch of cinnamon spice

Blend it up. One delicious smoothie