All Things O'Natural

Greetings, Everyone!! Hope all is well..

Hungry? How about some yummy healthy and hearty eats!!

Check out this recipe for some good eats for lunch or dinner. Hope you enjoy! Let me know what ya think

SWEET POTATO AND BLACK BEAN..BURGERS INGREDIENTS:

2 cans cannellini or black beans drained (we used black beans, but the cannellini beans are also delish)

1 large sweet potato, baked/peeled/mashed (about 2 cups)
2 Tbsp tahini
2 tsp maple or agave syrup
1 tsp lemon pepper seasoning OR Cajun seasoning (or another fave spice!)
1/4 cup wheat flour (or, if you are like us, we used almond flour to make this gluten free)
I also added some julienned carrots (1 carrot) to the mixture, this is optional

**optional: additional seasoning (whatever you have on hand - I used a few dashes cayenne, black pepper, a dash of cumin and a scoop of nutritional yeast)
sea salt to taste if needed

plentiful Panko crumbs ( I used Almond flour again instead of Panko which has wheat)
Sesame Oil

For the fixings: avocado, Dijon mustard, grain buns or Udis or Rudis gluten free buns, romaine, onion, olive oil, pepper

THE HOW TO:

1. Bake sweet potato. Peel, place in large mixing bowl.

2. Add drained beans to mixing bowl. Mash beans and potato together.

3. Mash in seasoning, flour and any additional seasoning. Your mixture will be quite soft and moist. But you should be able to form a patty. Add more flour or a scoop of breadcrumbs - or dry rice to thicken the mixture if needed.

4. Heat 1 Tbsp sunflower oil or Grapeseed oil in a pan over high heat.

5. Form a patty from mixture and coat in Almond flour. Thick coating. Then drop the patty in the pan. Repeat until the pan is filled. Cook until browned on both sides. You could also bake. If baking, use less Almond flour or Panko.

6. Transfer cooked patties to paper towel. Cool for a few minutes.

7. Serve on toasted bun with lots of yummy toppings and a nice field green salad with cucumber, red onion, Alfalfa sprouts, tomato, feta cheese (optional), black olives and I added fresh garlic and toasted our bread, cut into squares and added to the salad for fresh crutons.

Yummy, Yummy

WHAT YOU'LL NEED

• 3 small bananas (9.5 ounces), mashed (the riper the better, I found..much easier to mash)
• 2 tablespoons coconut oil or butter, melted ( I used Coconut Oil)
• 1 tablespoon lemon juice (about 1 small lemon, juiced)
• 2 teaspoon honey or maple syrup 
• 2 eggs (for vegans, you can leave this out or use apple sauce)
• 1 cup almond flour
• ½ teaspoon baking soda
• ½ teaspoon salt
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg

LET'S COOK!!

1. In a small mixing bowl, stir together the mashed bananas, coconut oil (or butter), lemon juice and honey (or maple syrup).
2. Beat in the eggs, or add the applesauce. (If your coconut oil goes back to its solid state, just warm the mixture for short 20 second bursts in the microwave, stirring between each, until it is melted again.)
3. In a medium bowl, whisk together the almond flour, baking soda, salt and spices.
4. Form a well in the center of the dry ingredients and pour in the wet ingredients. With a big spoon, stir just until the dry ingredients are thoroughly moistened. Do not overmix!
5. Let the batter sit for 10 minutes. You may want to thin out the batter a bit with a touch of almond milk or water.
6. Heat a heavy cast iron skillet/non-stick pan over medium-low heat, or heat an electric griddle to 350 degrees Fahrenheit. Lightly oil the surface with coconut oil, butter or cooking spray. (If you're using a non-stick electric griddle, you might not need any oil at all.)
7. Once the surface of the pan is hot enough that a drop of water sizzles on it, pour ¼ cup of batter onto the pan. Let the pancake cook for about 3 minutes, until bubbles begin to form around the edges of the cake. (The times can vary, just be sure to allow to cook thoroughly)
8. Once the underside of the pancake is lightly golden, flip it with a spatula and cook for another 90 seconds or so, until golden brown on both sides. You may need to adjust the heat up or down at this point.
9. Serve the pancakes immediately or keep warm in a 200 degree Fahrenheit oven.
10. Add toppings of your choice. I added Fresh blue berries, banana, granola, almond shavings and Grade B Maple Syrup
11. ENJOY with a smile!!!