Black Bean Burgers

Black Bean Burgers (with corn!)
If you are craving flavor and burgers, but do not want to eat red meat, this is an EASY and HEALTHY recipe!

15 oz. can of black beans, drained and rinsed (I used Price Chopper Organic)
     Reserve 2 Tbs. of liquid
1/2 cup - 1 cup frozen corn thawed (I used an organic corn)
1 shallot, finely diced
3  garlic cloves, pressed1tsp. ground cumin 
1/4 tsp. of chili powder
1/2 tsp. dried oregano
1 tsp. of smoked paprika
1 tsp. sea salt
1/8 tsp. fresh cracked black pepper
1 egg, raw (I only use cage free)
1/2 cup loosely packed fresh cilantro minced
1 cup Panko bread crumbs
1/4 cup whole wheat flour (King Arthur) 
2 tsp. extra virgin olive oil for cooking

Toppings:
Avocado
Onion
Plain Greek yogurt (We only use Chobani!)
Mix all ingredients in large bowl with a fork or potato masher, mashing black beans as you go. 
Divide into four equal parts and hand shape into patties.  Keep in your fridge on wax paper until you are ready to cook.  Flavors will mingle as you they chill!  

Heat olive oil in a large frying pan over medium/high heat and cook burgers until golden brown, 3-4 minutes each side.

I served the burgers on whole wheat buns with avocado, onion, lettuce, and plain greek yogurt.  I also had baked sweet potato fries on the side. Delicious!

Mexican Night the Healthy/Make Ahead Way!

We started commuting over 200 miles a day last week! That is not a typo boys and girls. We are spending 3-4 hours in the car each day! I live to cook, and I want to be healthy. So how do you mesh the two? I decided that I would buckle down and plan meals weekly. This means I do my shopping and prepping on Sundays. And we stick to the plan.

I want to start blogging about how I am doing this and what I am learning. Bear with me as I figure it out, please. It'll be a happy journey together! I'd like to include shopping lists and prep work for you in the future.

I made a quick video for you!!! I didn't plan to and I stumbled along, but hell, I'm posting it anyways! You'll see improvement (I hope!) soon. :)

PS Did I mention Jeff eats meat and poultry, but I don't? We are figuring that out here too!

Whole Wheat Tortillas (as many as you'll eat)
1/2 lb. ground beef
Taco seasoning
Black beans (cook or drain and rinse canned)
Fixings for Gussying:
Wash, dried, torn lettuce
Avocado (w/ lime juice, salt and pepper)
Cherry tomatoes, halved
Onion, diced
Plain Non-Fat yogurt (instead of sour cream!!!)
Cheddar cheese (I used 1/2 fat by Cabot)

On Sunday evening:
Clean, shred, chop all your veggies and cheese (except avocado)! Set aside in reusable containers or plastic sealed bags.

On Monday evening:
Brown ground beef over medium heat. Add taco seasoning and water, stir occasionally until thickened.

Meanwhile:
Chop avocado and mix with lime juice, salt/pepper, cilantro if you have it!

Heat tortillas under damp paper towel in microwave. I heated three for 30 seconds.

Lay out all your fixings and gussy up your soft tacos or make quesadillas! This is ten minutes on Monday night- you have to love that! Delicious and healthy too! Heck yeah!

What I learned today;
Flipping your quesadilla in half is WAY EASIER!
I could've mixed my yogurt and avocado. Wonder if I can do that in advance without brown avocado?
I am definitely doing Mexican night often. So fast and easy!
Videos could be really fun, I'm going to work on that!

Zucchini and Egg

Hi folks! This is a very quick and easy breakfast! This is also my first post from my phone. :)

Zucchini
Egg
Extra virgin oil
Romano cheese
Crushed red pepper
Salt and pepper

Medium/Low heat
Sauté diced or sliced zucchini in a pan with a drizzle of olive oil, salt and paper, to taste
Once golden (2-5 minutes with a flip), pour in scrambled egg
Stir a few times with your spatula to cook egg
Top with grated Romano cheese and crushed red pepper
Eat immediately for a happy day!

Zucchini and eggs love each other. The quick photo from my phone does not do this masterpiece any justice! Try it- your day (and your life) will be better for it!

Corn, Tomato, and Avocado Salad

Corn, Tomato, and Avocado Salad

Fresh and Raw

3 ears of corn, kernels cut from cob (raw)

1 cup cherry or grape tomatoes, halved

1 avocado, diced

½ vidalia onion, diced or minced

½ cup fresh basil, loosely packed and chopped

1 Tbsp. extra virgin olive oil

1 tsp. red wine vinegar

½ tsp. kosher salt

fresh cracked pepper, to taste

Mix it all up and enjoy!!!

Confetti Quinoa

Confetti Quinoa

2 tsp. extra virgin olive oil

2 medium onions, diced

1 red bell pepper, diced

3 garlic cloves, pressed

1 Tbsp. cumin

½ Tbsp. chili powder

½ Tbsp. oregano, dried

½ Tbsp. kosher salt

1 cup quinoa, rinsed

2 cups water

2 ears of corn, kernels cut off

½ cup cilantro, chopped

Heat large deep skillet over medium heat

Add oil, onions, and pepper, stirring occasionally until soft, about 7 minutes

Add pressed garlic and stir until soft, about 1 minute

Stir in cumin, chili powder, oregano, and salt

Stir in quinoa and water

Cover and bring to a boil and reduce heat to a simmer

Leave covered and cook until liquid is absorbed and germ separates from seed, which will look curly and white, about 20 minutes

Remove from heat and let stand uncovered for five minutes

Fluff with a fork

Stir in corn and cilantro

Try this with Mango Cucumber Salad and shrimp!

Green Beans and Potatoes in Red Sauce

I have started a cookbook more times than I care to admit!  So, what exactly is my problem?  I keep changing themes.  Should I create a "this is what I ate this month" book of chaos?  I have not ruled that out.  If you think it is cute, interesting, or ridiculous, please let me know.  :)

In the interim, I have a new... or a refreshed idea.  I'm on a hiatus from meat and poultry.  I've never been a steak and potatoes kind of girl.  Don't get me wrong, I can devour a pound of ribeye and ask for another, but if you really want to see me smile, give me seafood!  Back to the point though, it has been years since I went vegetarian... and I am in love with a hardcore meat and potatoes kind of man.  So, you think this would be difficult, right?  Yah, right!  Seriously, I am creative as ever.  Better still... Poo Bear Pie Bear is happy too!  Yes, I did just call Jeff Poo Bear Pie Bear.    

If you want to be as cool as PBPB, I need you to:

try it

comment on it

share it

Please do not ever forget that recipes are ideas that need cooks to make them their own.  Take it away baby!

Green Beans and Potatoes in Red Sauce

Inspired by and dedicated to my mom and meme, who makes the best beans in sauce!

2 Tbsp. extra virgin olive oil

2 onions, diced

5 garlic cloves, minced

1 28 oz. can crushed tomatoes

1 28 oz. can whole plum tomatoes

1 Tbsp. basil, dried

1 tsp. kosher salt

2 1/2 cups potatoes, cut into bite size people (I used gold potatoes)
1 cup vegetable stock or water

4 cups fresh green beans, stems and rough ends cut off

black pepper, to taste

Romano, grated, for serving 

1. Heat oil in a large, deep pot over medium heat
2. Add onions and cook until soft, stirring occasionally, about 5 minutes
3. Add garlic and cook until soft, stirring occasionally, about 1-2 minutes
4. Add crushed tomatoes and whole plum tomatoes, breaking the whole tomatoes into bite size pieces with your hands (FUN!)
5. Stir in basil and salt
6. Add potatoes and cook until fork-tender, about 1 hour
7. Add beans and stock, cover and simmer until tender to the bite, but slightly crisp, about 30 minutes
8. Taste, add pepper and salt, as desired
9. To serve:
1. Drizzle with extra virgin olive oil
2. Sprinkle with  romano cheese (Pecorino Romano is the best!)
3. Add some warm crusty bread for sopping up that sauce!

If I had fresh basil on hand (wish I did!), I would tear it up and throw it in right before serving.  This is what I had in the pantry and fridge tonight.  Do what you can do.  Fresh green beans are best used shortly after buying.  That being said - use whatever potatoes, beans, tomatoes, and herbs you have on hand.  I was a very poor college student once.  I have also been just plain poor.  I understand the value of a recipe and how easily and happily it can be manipulated to suit your needs!  Hey, I'd prefer if you did it my way, but that does not mean there is not another way or a better way!  It does not have to be exact.  In the spirit of cooking, check out my substitutions below:

Extra Virgin Olive Oil:  olive oil, canola oil, vegetable oil, grapeseed oil, truffle oil, butter, cooking spray

Onions:  cut your fresh onions however you please (slice, mince), shallots,  or dehydrated onions and onion powder can be added with tomatoes

Garlic:  jarred garlic, shallots, dehydrated garlic and garlic powder can be added with tomatoes

Tomatoes:  Fresh tomatoes, any variety, diced/chopped/etc., tomato sauce, tomato paste and water.  Ketchup and water if you must!

Basil:  Any of your favorite fresh or dried herbs!  Basil, parsley, fennel, thyme, rosemary.  Or nothing,

Salt:  sea salt, iodized salt, garlic salt, seasoned salt


Potatoes:  Any potato will do, choose your favorite!  White, Red, Yellow, Russet, etc.  If you use frozen, thaw first and only warm enough to absorb sauce.  Canned can be drained and warmed to absorb sauce.


Vegetable Stock:  Water, any stock, any broth (chicken, beef, etc.)

Green Beans: frozen (thaw and add just to warm), canned (drain and add just to warm), ANY OTHER VEGETABLE:  broccoli, fennel, escarole, kale, spinach, mushrooms, corn, etc.

Cheese: Parmesan, Asiago, ANY grated cheese you like or have

Salmon over Quinoa with Balsamic Drizzle and Brussel Sprouts

Salmon over Quinoa with Balsamic Drizzle and Brussel Sprouts

Serves 2 – 4 (2 if you like 8 oz. filets)

Wine Suggestion:  Chardonnay

Note:  You can ALWAYS substitute!  Use any quinoa you like; use any stock or water; I use less expensive extra virgin olive oil when I heat it to cook with; replace lemon with orange or lime juice if you wish; parsley instead of scallions.  That is the beauty of cooking, you can replace AND change the measurements to your heart's and taste's content.  Relax, take your time, and sip a glass of wine while you cook!  Last advice of the night, read the recipe (any recipe) in full before you start - this always helps me!  

Preheat oven to 415 degrees and start quinoa, brussel sprouts, and salmon in that order, as listed below.

Quinoa

1 cup red organic quinoa

2 cups chicken stock

1 tsp. white truffle oil or extra virgin olive oil

lemon juice from 1 lemon

¼ tsp. kosher salt

fresh cracked black pepper, to taste

4 scallions, chopped (green and white parts)

Place quinoa and stock in a pot, cover and bring to a boil.  Turn heat down and simmer until done 15-20 minutes (or according to package directions)

Fluff and mix in oil, lemon juice, salt and pepper   

Right before serving stir in scallions

Brussel Sprouts

1 lb. brussel (remove tough stems and tough outer leaves, cut large sprouts in half)

2 Tbsp. extra virgin olive oil

½ tsp. kosher salt

fresh cracked black pepper, to taste

Toss brussel sprouts with oil, salt, and pepper

Roast for 15-20 minutes, turning half way until golden brown

Salmon

1 lb. wild caught salmon – cut into halves or quarters

½ tsp. kosher salt

fresh cracked pepper

1 Tbsp. extra virgin olive oil

½ cup balsamic vinegar

Heat pan over medium/high heat

Salt and pepper salmon

Add oil to pan and heat

Add salmon to pan skin side down and cook for 6 minutes until skin is golden brown and salmon is easily flipped

Turn and cook 2 minutes (This is for well done salmon with crispy skin – cook less if you prefer rare)

Remove salmon from pan and add vinegar; boil until reduced by half

Serve salmon over quinoa with balsamic drizzled over top, surrounded by brussel sprouts

Steph's Tuna Sandwiches for Two!

Steph’s Tuna Sandwiches for Two

I usually eat my ahi tuna raw or rare. It was a cooking error that made me realize tuna had merit when cooked through! Especially in a “grown-up” sandwich! Tonight was busy (heck, it’s a holiday week!), but delicious is always a priority. I also know we will be gorging on two family Thanksgiving dinner in a few days, so healthy was important! I had exactly four pieces of prosciutto di parma left over, some “Dakota” bread from Price Chopper, and one pretty tomato. It’s not summer, but if you can find a hydroponically grown tomato, you are in luck! This was easy, fast, and we both loved it!

4 slices of your favorite bread to eat, toasted

4 slices Prosciutto di Parma

2 tsp. + ½ tsp. extra virgin olive oil

2 Yellowfin Ahi Tuna steaks, about 6 oz. each

1 avocado

2 Tbsp. red onion, diced

tomato slices

romaine lettuce leaves

kosher salt and fresh cracked pepper, to taste

Heat a large skillet over medium heat and place prosciutto in pan. Cook until lightly browned on both sides, turning halfway, about 3-4 minutes. Remove from pan.

Add 2 tsp. extra virgin olive oil into pan. While heating, make sure your tuna steaks are dry (use paper towels) and sprinkle generously with kosher salt and pepper on both sides. If you are unsure how much, start with 1 tsp. of salt and ¼ tsp. of pepper. You can always add more, but you can’t take it out!

Sear tuna steaks, both sides until just beyond golden, about 4 minutes.

While tuna is cooking, mash together your avocado, red onion, ½ tsp. extra virgin olive oil, sprinkle salt and pepper. Slice your tomatoes and tear your lettuce into manageable size leaves.

Spread avocado on both sides of bread and layer prosciutto, tuna, onion, lettuce, and tomato in between. Depending on the shape and size of your bread, cut the tuna, tomatoes, and lettuce to fit nicely.

This is delicious and full of goodies for a healthy body and brain!

Steph's Tuna Sandwich

Green Orzo with Fresh Corn

In an effort to celebrate local ingredients and use traditionally discarded ingredients (radish leaves), the following recipe was created and delighted in!

The radish leaves are peppery, the onion and corn sweet, the lemon acidic, and if you choose, the spice of peppers! Delicious and imagine this... healthy too!

1 lb. Orzo pasta, cooked al dente according to package instructions in salted water
Reserve at least 1/2 Cup of pasta cooking water when draining

2 Tbsp. Extra Virgin Olive Oil
1 Red Onion, diced
1 Jalapeno pepper, diced (optional)
3 Garlic cloves, minced or pressed
pinch of Red Pepper flakes (optional)
3-4 Cups Radish leaves, fresh and coarsely chopped
1/2 Lemon, juiced
5 Corn ears, cut from cob and milk scraped
1 1/2 Cups Herbs, your favorite fresh, reserve some for topping (ex: Basil, Thyme, Parsley)
1 Cup Romano and/or Parmesan cheese, divided into 3/4 Cup and 1/4 Cup


Start pasta first, complete the following when pasta is cooking:

Heat EVOO in a large, deep pan over medium high heat. Add onion and jalapeno, cooking until soft.
Add garlic, cook until soft.
Add crushed red pepper, stir.
Add radish leaves. Cook stirring occasionally until leaves wilt to about 1/3 of their original volume and garlic is golden.
Squirt lemon juice into mixture, stir.
Add corn, stir.
Add orzo, stir.
Add pasta water until desired consistency. (I used 1/4 Cup.)
Add herbs and 3/4 Cup cheese.
Drizzle with EVOO, remaining cheese and herbs.

Serve and ENJOY!!!