Oil-free spring rolls: So easy, healthy and satisfying

Are you in the mood for Asian food, particularly Vietnamese? These cuisines are inherently healthy. I love the idea of spring rolls but they are usually fried or wrapped in white rice paper at a restaurant.  I made my own with brown rice paper from Whole Foods (in the Asian food aisle). I got the idea from Kimberly Snyder CN but I switched up the ingredients a bit: brown rice paper wraps, organic red leaf lettuce, organic tempeh, sprouts, red onion, avocado, organic scallions, sea salt , hot sauce, organic shiitake mushrooms, organic Worcestershire sauce.  You can put whatever you like in the wraps.  Feel free to switch up the ingredients. 
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Method:

  1. Cut tempeh length-wise into eight strips.
  2. Saute strips in a  mixture of water and Worcestershire sauce for about 3 minutes on each side.
  3. Add shiitake mushrooms to pan with tempeh and cover for last 3 mines of cooking.
  4. Slice onions and avocado and chop scallions finely.
  5. Dip each wrap in a bowl of war waterm to soften it.
  6. Lay wrap on a flat surface and place a small amount of lettuce, sprouts, onions, scallions and mushrooms in the center.
  7. Sprinkle with sea salt.
  8.  Add one strip of tempeh and sprinkle hot sauce on everything.
  9. Gently roll the wrap burrito-style securing the edges if possible.  
  10. If you overstuff the wrap it will be harder to fold and may tear.  The wrap will stick easily once rolled.

 I made a simple salad with the left over ingredients.  I still have to work on the aesthetics but they are really good and there’s no need for added oil.

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Homemade veggie burgers (Boca ain’t got nothing on these)

I had a great cooking session with one of my wonderful clients Vera today.  I showed her how to make my very own veggie burgers.  She loved them so I’m sharing them with you!

Cooking session with my wonderful client was a success. Veggie burgers and pumpkin bread. Whole food, vegan, gluten free!

Black bean veggie burgers 

2 1/2 cups cooked black beans.

1 cup  cooked quinoa

1 cup rolled oats

1 1/2-2 cups finely chopped raw kale

1 cup finely grated carrots (about 2 medium-large carrots)

1/2 cup onion minced (about 1/2 large onion)

1/4 cup nutritional yeast

2 tbsp starch: arrowroot, potato or corn. (optional.  helps make them crispier and hold together better)

1/2 tsp  tsp sea salt or to taste

1 tbsp minced garlic

1/4 cup chopped parsley

1/4 cup chopped fresh basil

2 tsp  chili powder

Rinse 1/2 cup of quinoa.  (Soak it for 12-24 hours before cooking).  Boil quinoa in 3/4 cups of water uncovered until all the water is absorbed.  Make sure it doesn’t burn.  Quinoa is done when grains enlarge and are translucent.  If it does not look ready when the water is almost gone, add a bit more water while it’s cooking. Place it in freezer to cool off while you prep other ingredients.

Preheat oven to 450

Rinse beans and dry them with a paper towel.  You can also let them drain for a few hours ahead of time.  Puree black beans in a food processor. or a fork.  Set aside.

Combine rolled oats, quinoa kale, onion, carrots, garlic, seasonings and herbs.  Mix well.

Gradually mix in mashed black beans.  Try to get them evenly distributed.

Add 2 tbsp starch and distribute well.

Form 3-4 inch patties with your dry hands.  Try to make the patties no more than 3/4 inch high.  If they are too thick the insides will be mushy.

Lay them on baking sheets lined with parchment paper.  Mixture makes about 12 patties.

Bake for 10 minutes.  Flip them and bake for another 10 minutes.

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These burgers have about 100 calories, 7 g of protein and 4 g of fiber each.  They really are a complete meal.  There’s no need for a bun unless you really want that burger meal or need to load up on carbs.  Pair with salad, guacamole or salsa.