Easy Black Bean Burgers

To make about 4 burgers, you will need:
-1 can of black beans (or a combination of beans), drained & rinsed
-1 teaspoon garlic powder
-1 teaspoon chili powder
-1 teaspoon cumin
-½ teaspoon ground paprika
-½ teaspoon salt
-1/3 cup breadcrumbs or oats
-1 egg or flax egg (1T flax seed and 3T water)

Preheat the oven to 375 degrees Fahrenheit. In a large mixing bowl, mash the beans. Add the spices to the bean mixture. After the spices are incorporated, add the egg/flax egg and the oats, and any remaining ingredients that you might want to add to the burger, such as corn, green peppers, or onion. Mix well and form about four patties. Place on a greased baking sheet and bake for 10 minutes on each side. Once done, serve on your favorite bun with toppings of your choice.

Baked Sweet Potato Fries

You will need:
-2 sweet potatoes
-3 T oil
-paprika, salt, pepper, and garlic to taste

Preheat oven to 425 degrees F. Spray baking sheet with non-stick spray. Peel the sweet potatoes and cut them into strips. Place sweet potatoes and oil in a large bowl, tossing lightly. Sprinkle with the spices.

Arrange potatoes in a single layer on prepared baking sheet, being sure not to overcrowd them.
Bake until tender and golden brown, turning occasionally along the way. The fries on the edge of the pan will cook (and brown) more quickly, so consider placing them in the center of the pan when turning them to ensure even browning. Cooking time is 18 to 24 minutes.

Baked Beans

Baked beans are one of my favorite side dishes and it can be an easy side to bring to barbeques and cookouts throughout the summer.

You will need:
4 cups cooked white beans (or about 2 cans)
1 T oil
1 large sweet onion
3-4 T blackstrap molasses
3 T maple syrup or liquid sweetener of choice
2 T mustard
2 vinegar
1 can of diced tomatoes
1 teaspoon sea salt
1 teaspoon liquid smoke (optional)

Rinse and drain beans and heat oil over medium heat. Add chopped onion to the pan and cook until translucent. Add remaining ingredients to the pot and stir. Bring the mixture to a boil and then reduce the heat to low, letting it simmer for 15 minutes, stirring occasionally. Let cool a few minutes before serving.

Note: This recipe can also be made in a slow cooker.

Chana Masala (Curried Chickpeas)

This flavorful, easy and affordable dish can be served for an entrée, over rice, or as a side dish, and it is a great way to eat chickpeas.

You will need:
- 1 can (or two cups) chickpeas, rinsed and drained
- 1 can diced tomatoes (or tomato sauce)
- ½ onion, diced
- 2 cloves of garlic, minced
- 1 T oil
- 1 tsp each of cumin, chili powder, turmeric, ginger, garam masala (if you have it), and any other spices of your choosing
- salt and pepper, to taste
- water, as needed if the mixture is too thick

Heat oil in a large saucepan or medium to high heat. Add onion, cooking until softened and translucent. Add garlic and cook until fragrant. Next, add the tomatoes, followed by the spices. Stir to combine ingredients and simmer for several minutes. Add the chickpeas and cook about 5-10 minutes, adding salt and pepper, and a splash of water if the mixture appears too dry. Enjoy over rice or on its own.

Stir-Fry

This dish is incredibly easy to customize based upon what ingredients you have and enjoy.

You will need:
-noodles of choice (rice, soba, wheat, zoodles (zucchini noodles) etc.)
-assorted vegetables
-sauce (homemade or store bought)
-optional: protein of choice (tofu, etc.)

For today’s stir-fry, we will use:
- 2 T oil
- 1 onion, diced
- 1 head of broccoli
- 1 cup shredded carrots
- ½ cup sliced green onions
- rice noodles and zoodles (in two separate pans)



For today’s sauce, we will make an orange flavored sauce. For the sauce, you will need:
1/4 cup cold water
-1/2 Tbsp corn starch
1/2 cup orange juice
-4 Tbsp soy sauce
2 tsp sesame oil (or other oil)
-1 Tbsp ground ginger
3 garlic cloves, finely minced
-2 Tbsp honey or liquid sweetener

To make the sauce, simply assemble all ingredients, whisk until combined, and set aside.

The art of stir-fry requires very high heat and nearly constant shifting of ingredients in the pan. The shape of a wok is idea for stir-frying, but any sauté pan should work well. Make sure your noodles and proteins are cooked and your vegetables are all chopped before starting.

Start by heating the oil over high heat. Add the onion, stirring until it starts becoming translucent. Working quickly, add each of the remaining vegetables, stirring frequently after each one. Continue moving the vegetables around for several minutes, ensuring that burning does not occur. Add the noodles, proteins (if using), and sauce. Continue stirring until everything is combined, and then plate and serve.

Brown Fried Rice

For this recipe, you will need:
-1 small onion, diced -2 garlic cloves, minced
-1 tsp minced ginger (or ground ginger) -1 cup each of frozen peas and carrots
-3 cups cooked brown rice -4 tbsp soy sauce
-2 tsp sesame oil (or oil of choice) -3 tbsp chopped green onions
-1-2 eggs or tofu scramble (optional)

If desired, in a large wok or pan with half of the oil, scramble the two eggs or tofu scramble over medium heat then remove from pan to a plate to keep warm. If not adding the eggs, begin by putting the onion into the pan and stir, cooking until the onions have softened, about 3-5 minutes. Add the other half of the oil to the wok and stir fry the garlic and ginger for 30 seconds. Add the frozen peas and carrots and stir-fry for an additional 2 minutes. Add the brown rice and stir to combine. Add the soy sauce (and optional oyster sauce). Stir to heat through. If using them, add the eggs back in the wok or pan and stir in the green onions. Heat through and serve immediately.

Easy Refried Beans

While purchasing canned refried beans can save time, making them yourself is an even more delicious (and potentially cost effective) way to enjoy this healthful side dish.

You will need:
-1 can (or two cups of cooked) pinto beans
- ½ cup vegetable stock (or cooking water)
- ½ onion, diced
- 1 tsp oil
-1-2 cloves of garlic, minced
- salt, pepper, chili powder, and cumin

Begin by heating the oil over medium heat in a sauté pan and add diced onions, cooking until translucent. Add the garlic, cooking until fragrant. Next, add the spices, stirring to combine. Finally, add the pinto beans and vegetable stock. As the beans cook, mash them with the back of a wooden spoon, adding more liquid as needed, until the desired consistency is reached.

Spanish Rice

This easy and affordable side dish is a great accompaniment to the fajitas, or any other Mexican inspired dish. This dish makes 3-4 servings.

You will need:
- 1 cup uncooked brown rice
- 1 can diced tomatoes (or Rotel)
- 1 cup vegetable stock
- ½ onion, diced
- 1/4 cup lime juice
- 1 chili pepper, diced (if not using Rotel)
- 2 T oil
- 1 tsp cumin
- salt and pepper, to taste

Heat oil in a large saucepan or medium to high heat. Add onion, cooking until softened and translucent. Add garlic and cook until fragrant. Next, add the diced tomatoes and chili pepper, followed by the stock and spices. Stir to combine ingredients and add the rice. Cook on medium to high heat until the mixture comes to a boil, and then turn to low, cooking for 30 to 40 minutes, or until the rice is tender. Towards the end of cooking, add the lime juice and any additional salt and pepper to taste.