Recipes

PLANT BASED BLACK BEAN BURGERS/PATTIES (OR ANY OTHER BEAN!) From the Kitchen of Elaine Bryan

INGREDIENTS

2 cans 15oz black beans, drained and rinsed 1 Tablespoon Extra virgin olive oil ½ yellow, white, or red onion, diced 3-6 cloves garlic, minced ½ cup mashed sweet potato (cooked) or cooked quinoa ¼ cup oat flour ¼ cup ground flaxseeds ¼ cup BBQ sauce, ketchup, or coconut aminos ½ 1 Teaspoon ground cumin ½ 1 teaspoon sea salt 1 cup of chopped vegetables (optional)

DIRECTIONS

Put all items in Food processor and process until mixed, scrapping down the sides. You can choose to sauté the vegetables, garlic, and onions first or just add to food processor with other ingredients.

If you add the beans last, after processing all of the other ingredients, they will be firmer.

Preheat oven to 350 degrees. Line baking sheet with parchment paper. Once mixed, form into patties and set on parchment paper lined baking sheet. Place in oven for about 15 minutes, then using a spatula, flip them over gently and bake for another 5-10 mins until cooked to the desired texture. Serve warm. These bean burgers can be stored in an air-tight container in the refrigerator and reheated to eat with any favorite toppings, on top of salad greens, or on a gluten free bun. Enjoy! Elaine is a holistic nutritionist, certified holistic cancer educator, and registered yoga teacher. She teaches whole food plant based meal prep and wellness education classes. She offers nutrition consults/plans, flower essence consultations, hormone and adrenal balancing, yoga, breathwork, reiki, Heartmath and growing your own food on vertical tower gardens. Find her at bodyandsoulnourishment.com 760-845-9459

SUNFLOWER CABBAGE POWER SALAD

From the Kitchen of Elaine Bryan

INGREDIENTS SALAD

1 Large head red or green cabbage, shredded 1 pound spinach 2 cups packed sunflower sprouts (optional) 1 bunch fresh cilantro, chopped 1 cup toasted sunflower seeds

BASIL-CIDER VINAIGRETTE

¼ cup apple cider vinegar ¼ cup olive oil 2 Tablespoons water 1 Tablespoon Dijon mustard 1 Garlic clove, pressed 2 Tablespoons fresh basil, chopped Salt and pepper to taste

DIRECTIONS

Preheat over to 350 degrees. Place sunflower

seeds in a rectangular glass dish and toast in oven for about 10 minutes.

Combine and mix all of the dressing ingredients in a separate bowl.

Place the cabbage, spinach, sunflower sprouts and cilantro in a large bowl. Mix with dressing and toasted sunflower seeds. Serve immediately.

Elaine is a holistic nutritionist, certified holistic cancer educator, and registered yoga teacher. She teaches whole food plant based meal prep and wellness education classes. She offers nutrition consults/plans, flower essence consultations, hormone and adrenal balancing, yoga, breathwork, reiki, Heartmath and growing your own food on vertical tower gardens. Find her at bodyandsoulnourishment. com 760-845-9459

ENERGY BARS

From the Kitchen of Sandi J. Star

These Energy Bars are loaded with Heart Healthy fats.

INGREDIENTS

1 cup almonds ½ cup sunflower seeds ½ cup flax meal ½ cup pepitas 2 T chia seeds ¼ Cup unsweetened shredded coconut (optional) 2 T maca powder (optional) Great for hormone balance ¼ cup maple syrup or honey ¼ cup coconut oil 1/ 3 cup almond butter ½ tsp sea salt

DIRECTIONS

In a food processor, grind the almonds into a course consistency. Add them to a bowl with the sunflower seeds, maca powder, flax meal, coconut, pepitas, chia seeds and salt. In a saucepan, combine the maple syrup, almond butter and coconut oil. Mix until all are well combined. Add to the bowl with the dried ingredients. Tear a sheet of parchment slightly bigger than an 8X8 pan. Line an 8X8 pan with the paper. Spread in the mixture and pack down tight. Place in the fridge to set for about 1 hour. Store them in the fridge or even freeze them for longer storage. Enjoy! Sandi’s primary focus is treating and preventing disease with a holistic approach to wellness. Sandi incorporates naturopathic therapies, lifestyle and nutrition counseling. Sandi Star Wellness sandijstar.com This recipe is in Sandi’s book, Beyond Gluten A Healing Transition, available on Amazon.