Super Easy and Quick Guacomole Recipe

I have one simple recipe that I use for guacomole.  It's very easy and quick, and it is so yummy!  I don't miss sour cream at all when I can eat this instead

Guacomole

Ingredients:

2-3 avocados

1/2 cup cilantro, chopped

1/2 - 1 onion, minced

Directions:

1.  Cut the avocado in half, then peel the "skin" off of it, if it doesn't come off easily, it's not ripe yet.  Mash the avocados in a bowl with a fork.  Use 2 or 3 avocados depending on how much you want to make.

2.  Chop an onion (or 1/2, depending on how much onion you like).  Add onion to avocados.

3.  Chop cilantro into tiny pieces, then mix in with the other ingredients!  You can put everything in the food processor at this point, it will be more creamy this way.  I however usually just stir it together and it's ready.  

Black Bean Burgers (Easy and cheap)

Easiest Black Bean Burger Recipe

From :  "Everything Vegan Cookbook"

It's finally warm outside, and that always makes me want hamburgers or something on the grill!  This is the best recipe I have found for veggie burgers, we do buy the frozen ones occasionally, but they are tough and flavorless compared to this black bean burger.  Plus, they often have egg whites in them.   I really, really wish my kids would try beans, but for now they will not, so they had a separate dinner tonight.

Ingredients:

1 15-oz can black beans, drained *

3 T. minced onion

1 t. salt

1 1/2 t. garlic powder

2 t. parsley

I t. chili powder

2/3 cup flour (I use whole wheat)

Oil for pan frying

Directions:

1.  Process the black beans in a blender or food processor until halfway mashed, or mash with a fork.

2.  Add minced onions, salt, garlic powder, parsley, and chili powder and mash to combine.

3.  Add flour, a bit at a time, again mashing together to combine.  You may need a little bit more or less than 2/3 cup.  Beans should stick together completely.

4.  Form into patties and pan fry in a bit of oil for 2-3 minutes on each side.  Patties will appear to be done on the outside while still a bit mushy on the inside, so fry them a few minutes longer than you think they need.

Makes 4-6 burgers, depending on size

*I try to buy organic black beans if they are on sale (usually $1/can).  Almost all cans have BPA in their lining, Kroger did state in 2011 that they were switching to BPA free cans, but I haven't heard anything else about it.  At the natural food stores they probably sell Eden's beans which are BPA free but a lot more expensive.

Baked Mexican Rice Casserole

This weekend I made this casserole recipe from the "Everything Vegan Cookbook" and I was reminded of its easiness and versatility.  You can eat it as is, or use it as taco or burrito filling, or make a salad with it.  Most of the ingredients are probably already in your pantry.

Baked Mexican Rice Casserole

Ingredients:

1 15-oz can black beans

3/4 cup salsa

2 teaspoons chili powder

1 teaspoon cumin

1/2 cup corn kernels

2 cups rice, cooked

1/2 cup grated vegan cheese (optional)*

1/3 cup sliced black olives

Directions:

1.  Preheat oven to 350 degrees.

2.  Combine the beans, salsa, chili powder, and cumin in a large pot over low heat, and partially mash beans with a large fork.

3.  Remove from heat and stir in corn and cooked rice.  Transfer to a casserole dish.

4.  Top with vegan cheese and olives and bake for 20 minutes.

*a lot of vegan cheeses actually contain dairy in them!  Look for casein or whey in the ingredients list.  The soy cheeses I have tried haven't been that great, I usually prefer to put more salsa or guacamole on top of this dish.

* brown rice has more nutrients, fiber, and protein than white rice.  My favorite is brown basmati rice.  My kids though love jasmine rice which is white.  If you've never cooked rice before from the bag, here are simple directions:  

Bring 1 3/4 cup of water to boil in a saucepan.  Once it's boiling, add 1 cup of rice.  Cover and simmer for 20 minutes.  Turn off heat and let stand 5-10 minutes until all the water is absorbed.

MSG/Taco Seasoning Recipe

MSG

MSG is sneaky because it doesn't always say "monosodium glutamate" on the ingredients list for foods that contain it.  There are several other names that it goes by, and once you realize this, you will notice that a ton of foods contain it!  And it seems to be particularly common in the foods that I can't stop eating (Pringles, Doritos).  I guess that is why food manufacturers use it so often!

Other Names:

glutamic acid

yeast extract

any hydrolyzed protein

anything hydrolyzed

calcium  or sodium caseinate

autolyzed yeast

gelatin

soy protein, soy protein isolate, or soy protein concentrate

whey protein, whey protein isolate, or whey protein concentrate

There are actually 40 different names for MSG.  This website contains a lot more information, plus the side effects that MSG can cause:

http://www.realfoodwholehealth.com/2011/05/excitotoxins-msg-and-hidden-names/

I love questions, comments, and recipe requests!  Below is the recipe I use for taco seasoning.  It makes enough for several batches and I store it in an airtight container.  The flavor is much better than the store bought kind, and it contains no MSG.

TACO SEASONING with no MSG

INGREDIENTS:
1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano

1/2 teaspoon paprika

1 1/2 teaspoons ground cumin

1 teaspoon sea salt

1 teaspoon black pepper

DIRECTIONS:

1.  In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.


Note: I omit the red pepper flakes because it is too spicy for my kids. Also, spices bought in bulk at natural foods stores give it the best flavor instead of the little containers that have been in my pantry for years.