Veggie Burgers

Burgers on Memorial Day - what could be better than that? But if you're like me and you are trying to watch your saturated fats, you may want to try these delicious veggie burgers instead of beef. Mine are ready in the fridge for our cook-out tomorrow. Can't wait!

Ingredients
1 (15.5 oz) can garbanzo beans, drained and rinsed
1 cup cooked whole grain organic quinoa
2 cloves garlic, minced
1 T fresh chives, chopped
1 t dried parsley (you may use 1 T fresh, this is just what I had on hand)
1/4 t pepper
1/4 t sea salt
1 egg

Directions
In a high-powered blender, mix all ingredients until relatively smooth. You may need to stop the blender if the mix becomes too thick, stir, and blend again. It is okay to have a few whole garbanzo beans here and there.

Form into four patties. You may separate the patties using wax paper until you ready to cook them.

Choose your cooking method: skillet or grill. If using a skillet, heat approximately 2 T olive oil in a large skillet on medium-high heat. Add burgers and cook 4 minutes on each side. If using a grill, put aluminum foil on grill rack and place burgers over medium heat. Cook 4 minutes on each side.

Serve with all the usual burger condiments. I like mustard, ketchup, dill pickles, and sliced tomatoes on my burger all wrapped in a large lettuce leaf. Yum!

Cottage Cheese Dip

Smooth and creamy herbed dip is a stand-by at many a holiday picnic. I've developed a recipe that gives all the deliciousness of sour cream dip with significantly less calories and fat. This obviously is a recipe with dairy so I apologize in advance to those of you who cannot use it. And to those of you who can, you're gonna love it!

Ingredients
2 cups organic cottage cheese (16 oz)
1/8 cup of milk of choice (if using almond or coconut make sure it is unsweetened)
1 t dried dill
1 t onion powder
1 t celery salt

Directions
Blend all ingredients in blender. If the dip is too thick, add a little bit more milk and blend until smooth. Serve immediately or chill until serving.

Calorie and fat count for the entire recipe
Calories: 490
Fat: 21 grams

Tuna and Rice Casserole

I know casseroles may have a bad reputation for being old-fashioned and boring but this casserole is anything but. Lemon juice and luscious slices of tomato keep this dish fresh and exciting. It is light summertime fare that will fuel your body and make your family happy.

Ingredients
2 cups cooked brown rice
1 (7 oz) can chunk light tuna, water-packed, drained
Juice of 1/2 large lemon
1 T chopped fresh green onion
2 T mayonnaise
1/4-1/2 cup shredded Monterey Jack cheese (optional)
1 large tomato sliced
salt and pepper to taste

Directions
Combine rice, tuna, lemon juice, green onion, mayonnaise, and salt and pepper in a large bowl. Stir to combine. Place tuna mixture in a lightly greased casserole dish. Top with tomato slices, salt and pepper, and shredded cheese. Bake at 350 degrees F for 20 minutes. Makes 4-6 servings.

Fresh Tomatoes and Kale with Garbanzo Beans

Here is a nice summer dish that utilizes fresh tomatoes and kale from the garden. It can be used to top pasta or rice or may be eaten on it's own. However, you partake of it, know that it is packed with vitamins and minerals that will provide the optimum nutrition for your body. Eat up and feel great!

Ingredients

1/2 onion, chopped
1 clove garlic, minced
1/2 cup water
1 15 ounce can garbanzo beans, drained and rinsed
3 large fresh tomatoes, chopped

1/2 t sea salt
1/4 t crushed red pepper flakes
2 T fresh lemon juice
2 cups packed fresh kale, chopped

Directions
Place the onion and garlic in a medium pot with the water.  Cook until onion is tender, about 5 minutes.  Add beans, tomatoes, salt, and red pepper flakes.  Mix well and simmer for 20 minutes, stirring occasionally.  Add the lemon juice and kale.  Cook for an additional 5 minutes, until the kale is tender. Makes 4 servings.