Summertime Favorites

It’s that time again. Are you ready to enjoy the warmer temperatures and the great outdoors? Time for picnics and cookouts. But before you fire up that grill, why not consider healthier versions of some of your summertime favorites? Below are several delicious recipes that will be sure to please your appetite!
 

Oat Burger¹
 

Ingredients

• 3 cups water
• 1/4 cup Bragg Liquid Aminos
• 1 Tbs. McKay’s Beef Style Instant Broth and Seasoning (or other beef-like seasoning)
• 1 tsp. Italian seasoning
• 1 tsp. garlic powder
• 1/2 Tbs. onion powder
• 1/2 tsp. salt
• 3 Tbs. nutritional yeast flakes
• 1/4 cup dry onion flakes (or 1 finely diced onion)
• 3 cups quick oats
• 1/2 cup walnuts or pecans, ground
   

Steps

1. Preheat oven to 375ºF. Place all ingredients except the oats and nuts in a high-speed blender. Cover and turn the blender on for 2-3 seconds, just enough for the ingredients to run through the blades and get chopped finely but not pureed.
2. Place the mixture in a saucepan and simmer everything together for 3 minutes, then remove from the heat and stir in the quick oats and nuts. Allow it to cool.
3. Using an ice cream scoop or your hands, shape the mixture into 6-8 balls, placing them on a nonstick baking sheet. Press down with the palm of your hand to make each patty 1/4-inch thick and place them in the oven. Bake for 25-30 minutes, flipping them after 15 minutes so that both sides are golden brown.
    

Makes 6-8
 

Southwest Black Bean Burger²
 

Ingredients

• 1/2 yellow onion, chopped
• 1/2 jalapeño, seeded and chopped
• 3 garlic cloves
• 1 (15-oz.) can black beans, drained
• 1/2 cup + 2 Tbs. Rolled oats
• 1/2 cup frozen corn
• 1 Tbs. fresh cilantro, minced
• 2 tsp. ground cumin
• 1/2 tsp. curry powder
• 1/4 tsp. cayenne pepper
• 1/4 cup breadcrumbs
• 1/2 tsp. Salt, or more to taste
   

Steps

1. Place the onion, jalapeño, and garlic in a food processor and pulse 5-6 times. Add the beans, oats, corn, cilantro, cumin, curry powder, and cayenne. Season to taste with salt, and pulse 8 times. Scrape down the sides of the food processor and pulse an additional 5-8 times, depending on your desired texture.
2. Drizzle a tsp. of oil into a skillet and heat to medium. Form the burger mixture into 4 equal patties. Cook the patties for 5-7 minutes on each side, or until a crust develops and the patties are heated through.
3. Remove the patties from the heat and place onto burger buns. Assemble with toppings and condiments of your choice.
    

Makes 4
 

Mock Tuna Salad³
 

Ingredients

• 1 (15-oz) can of chickpeas, drained
• 1/4 cup reduced-fat Vegenaise
• 1/3 cup celery, finely chopped
• 2 Tbs. sweet onion, finely chopped
• 1/2 Tbs. nutritional yeast flakes
• 1 green onion, chopped
• 1 tsp. low-sodium soy sauce
   

Steps

In a medium bowl, mash the chickpeas with a fork and combine with the rest of the ingredients. Serve on whole grain bread with lettuce.
 

Serves 4-6
 

Onion Rings⁴
 

Ingredients

• 3 large onions
• 1 recipe Tofu Mayonnaise (below)
• 3 cups seasoned whole-grain crumbs

Steps

1. Slice onions and separate into rings.
2. Thin out mayonnaise in a small bowl with a little water, about 2 Tbs.
3. Dip onion rings in mayonnaise with one fork, then use another fork to place on a plateful of bread crumbs. Turn to coat evenly.
4. Bake on a nonstick cookie sheet at 325ºF for 20 to 25 minutes.
    

Makes about 42
 

Tofu Mayonnaise⁵
 

Ingredients

• 1/3 cup raw sunflower seeds or rinsed raw, cashews
• 1/3 cup water
• 12.3 oz. firm, silken tofu
• 2 1/2 Tbs. lemon juice
• 3/4 tsp. salt
• 1/2 tsp. garlic powder
• 1 tsp. onion powder
   

Steps

1. Combine all ingredients in a blender and blend until smooth. A spatula may be used to stir during the blending process, but carefully!
2. Chill to thicken.
3. Keeps for 7-10 days in the refrigerator.
    

Makes 1 1/4 cups
 

Sweet Potato Wedges⁶
 

Ingredients

• 5 large sweet potatoes, sliced in 1/4” strips
• 1/2 tsp. sea salt, to taste
• 1/2 tsp. paprika
• Olive oil, to coat
• 1 tsp. garlic powder
• 1/2 tsp. coriander
   

Steps

1. Preheat oven to 450ºF. Line a cookie sheet with parchment paper.
2. In a large bowl toss sweet potatoes with just enough oil to coat. Sprinkle with seasonings.
3. Spread sweet potatoes in a single layer on a prepared baking baking sheet, being sure not to overcrowd.
4. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes. Let cool for 5 to 10 minutes before serving.
    

Potato Salad⁷
 

Ingredients

• 3 cups cooked, cubed potatoes
• 1 1/2 - 2 cups Tofu Sour Cream (see below)
• 3/4 cup finely chopped celery
• 3/4 cup sliced olives
• 1/2 cup finely chopped onions
• Pickle relish (made with lemon juice), optional
• 1 Tbs. lemon juice
• 1 tsp. onion powder
• 1/4 tsp. salt
• 2 Tbs. chopped fresh parsley or 1 Tbs. dried parsley
   

Steps

1. Stir all ingredients together. Chill for several hours.
2. Best to use red potatoes, they are less likely to break up when cut. 
   
    

Tofu Sour Cream⁸
 

Ingredients

• 1 (12.3 oz.) box firm Mori-Nu Tofu
• 1/3 cup raw cashews
• 1/3 cup water
• 1 tsp. salt
• 1 Tbs. lemon juice
• 1 tsp. onion powder
• 1/4 tsp. garlic powder
• 1 tsp. dry dill weed, or 1/4 cup fresh chopped dill weed, optional
   

Steps

1. Blend all, except the dill weed, for 2 minutes, until very smooth. The tofu will take on a lighter texture with this long blending. Stir in the dill and chill.
   
    

Baked Beans⁹
 

Ingredients

• 1 lb. dried navy beans, rinsed
• 8-10 cups water
• 2 tsp. salt
• 1/2 cup tomato paste
• 1/4 cup molasses
• 3 Tbs. sucanat or brown sugar
• 3 Tbs. lemon juice
• 2 Tbs. onion powder
• 2 Tbs. olive oil
• 1 tsp. garlic powder
• 1/4 tsp. paprika
   

Steps

1. Lightly boil beans, water, and salt until soft, 3 to 3 1/2 hours. Start with 8 cups of water. Add more if needed.
2. Add remaining ingredients. Bake at 350ºF, uncovered, for 30 to 60 minutes, to desired consistency.
3. For soaked beans, cook in 5-6 cups water, cook 2 to 2 1/2 hours, until soft.
   
    

Bar-B-Que Tofu Ribs¹⁰
 

Ingredients

• 2, 1 lb. blocks of tofu, extra-firm or hard
• 2  6 oz. cans tomato paste
• 4 Tbs. nutritional yeast flakes
• 1 Tbs. sesame tahini
• 2 tsp. salt
• 3 Tbs. molasses
• 1 Tbs. sesame oil (dark)
• 2 tsp. garlic powder, or 3-4 cloves garlic
• 2 tsp. onion powder
• 3 Tbs. lemon juice
• 4-5 cups water (for spaghetti sauce thickness)
   

Steps

1. Blend all ingredients, except tofu.
2. Slice tofu (water-packed in 1-pound tubs) into 1/4-inch strips
3. Arrange slices on a sprayed cookie sheet and bake at 400ºF until browned, and firm on both sides, about 10 minutes on each side.
4. Layer tofu and sauce in a sprayed casserole dish, and bake, covered, at 350ºF for about 30 minutes, or until bubbly, and firm.

Makes 20 ribs

 

 

 

 

 

Sources:

1. Tami Bivens, From Plant to Plate, Life and Health Network, 2013, pg. 143.
2. Ibid., pp. 144-145.
3. Ibid., pg. 150.
4. Barbara Watson, Amazing Health Cookbook, Review and Herald Publishing Association, 2012, pg. 102.
5. Ibid., pg. 63.
6. Samantha Edwards, The Better Way, Samantha Edwards, 2012, pg. 28.
7. JoAnn Rachor, Of These Ye May Freely Eat, Family Health Publications L.L.C., 2005, pg. 54.
8. Ibid., pg. 28.
9. Ibid., pg. 43.
10. Vicki B. Griffin and Gina M. Griffin, The Guilt-free Gourmet, 1999, pg. 63.
11. Photo by: Imranul Rahman