Spicy Black Bean Burgers

• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 bell pepper, cut into chunks
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 2 eggs
• 1 tablespoon chipotle chili powder (to make them less spicy, use regular chili powder instead)
• 1 tablespoon cumin
• 1 teaspoon red pepper sauce
• 3/4 cup bread crumbs (gluten-free crumbs work well)
• 1/3 cup rolled oats
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• In a medium bowl, mash black beans with a fork.
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• In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans
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• In a small bowl, stir together eggs, chili pepper, cumin, and red pepper sauce
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• Stir the eggs, chili powder, and cumin into the mashed beans. Mix in bread crumbs and rolled oats until the mixture is sticky and holds together. Let the mixture set for 5 or 10 minutes to allow the bread crumbs and oats to absorb the  moisture.  Divide mixture into four patties.
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• If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on parchment paper covered baking sheet, and bake at 375 degrees for about 10 minutes on each side.

Greek Tuna Noodle Casserole

1/4 cup olive oil
1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper
1/2 pound egg noodles
1 chopped sweet bell pepper (red or orange)
1/4 cup flour
2 1/2 cups non-dairy milk (almond, rice or soy milk)
2 (5 ounce cans) tuna fish (drained)
6 ounces artichoke hearts (sliced)
1/4 cup chopped onion
1/2 cup nutritional yeast
1/4 cup sliced mushrooms or black olives (optional)

Preheat oven to 400 degrees.

Cook egg noodles until al dente.  Drain and set aside.

In a 3 quart casserole dish, heat olive oil and saute peppers and onions for about 5 minutes.  Add salt, pepper and flour.  Cook while stirring and gradually add milk.  Stir until smooth.

Remove from heat and stir in the egg noodles, tuna fish and artichoke  hearts.  Stir in 1/4 cup of the romano cheese.  Sprinkle remaining cheese on top of mixture.  Bake in the oven for about 20 minutes.  Broil for two or three minutes to form a light golden crust on top.

Makes 4 servings.

Chia Pudding

The basic formula for chia pudding is 1/2 cup of liquid per 2 tablespoons of chia seeds.  My favorite liquid to use is rice milk but you may use any milk, tea or juice.  Just mix the seeds into the liquid and stir.  Allow the mixture to sit out at room temperature for 15 minutes and stir again.  Add your favorite flavorings.

You may flavor your "pudding" with anything you desire such as fruit, cinnamon, maple syrup, agave, honey, vanilla, etc.


Note -  Chia seeds are extremely high in protein, omega 3's, antioxidants and fiber.