If you haven’t already, try this gruesli. It’s the perfect mix between crunchy/sweet granola and protein-packed muesli. It can last in the fridge for months! It is also low FODMAP, if you keep each serving to about 1/4 to 1/3 cup in one sitting, in account of the dried fruit. Did I mention that it’s also so easy to make that your kids can help? Check out this cuteness.
INGREDIENTS:
- 2 tbsp hot water
- 4 tbsp maple syrup
- 4 tbsp olive oil
- 1 tsp vanilla extract
- 1/4 tsp of sea salt
- 1/2 tsp pumpkin pie spice
- 1.5 cups of rolled oats
- 1/2 cup pecans
- 1/4 cup coconut flakes
- 1/3 cup raisins and cranberries
TO MAKE:
1) Preheat the oven to 350F and line a large baking sheet with parchment paper. My favorite is @ifyoucare_usa
2) In a bowl (love this one from @materialkitchen, very kid-friendly), mix water, maple syrup, oil, vanilla extract, pumpkin spice, and sea salt.
3) In the same bowl, add and mix rolled oats and then nuts.
4) Bake in the oven for 8 min then rotate the tray and bake for another 8-10 minutes, until golden.
5) Allow gruesli to cool for ~10 minutes and add dried fruit.
6) Store in a sealable container once it’s completely cooled. Keep it in the fridge and enjoy!
Lazy Vegan Burgers
Vegan burgers with creamy cilantro dressing, beet noodles, avocado, and cucumbers.
Here’s the thing, a lot of veggie/vegan burgers have a gazillion ingredients or are super complicated to make. These are straightforward ingredients and lazy (in the best way possible). I also wanted to highlight a few meal planning suggestions when you are focusing on this recipe.
Tip 1 - Make more rice than required. This can later be used with another protein base, added into a grain bowl, or made into “fried” rice.
Tip 2- When you are baking the sweet potato, add more vegetables on to the baking sheet. Just make sure to coat with oil of choice and some sea salt. Cut veggies around the same size so that they will cook evenly. If they are about 1 inch size, cook for 20-35 minutes at 400F. One of my favorite things is to “cook once and eat twice” ie leftovers!
Makes 6 patties.
INGREDIENTS:
1 large sweet potato, with skin (about 1 cup equivalent)
3/4 cup cooked rice (white or brown)
1/2 cup salted canned black beans, drained and rinsed
1/4 cup finely chopped onion or scallion greens (if following low FODMAP)
1/4 cup oat flour (blended oats)
1 1/2 tsp of @fodyfoods taco seasoning (or a mix of cumin, oregano, and paprika
1 whole egg (optional! Avoid if you want to keep vegan)
1/4 tsp of sea salt
Black pepper or red pepper corn flakes to taste
TO MAKE:
1) Preheat the oven to 400F degrees. Cut sweet potatoes in half, length wise, and rub with olive oil and sea salt. Place face down on a baking sheet. Bake sweet potato until soft and tender, about 30-40 minutes.
2) Reduce oven heat to 375F. While potatoes are baking, cook rice or simply use leftovers.
3) Add black beans to a mixing bowl and mash them as best you can. Then add sweet potato and mash. If the skin isn't coming apart - just use a knife to cut up.
4) Add rice, onion, oat flour, and spices. Mix to combine. If you are using an egg, add here. This will make the mixture more "wet" but it does make the finished product crispier.
5) Use 1/4 cup measuring cup to make the burgers. Scoop the sweet potato mixture on to the sheet and shape into a burger- about 1/2 an inch thick. They don’t expand.
6) Bake burgers for 20 minutes and then flip for another 15-20 minutes. The more you cook, the dryer they get. You can store it in the fridge ~3 days. Pair with Creamy Cilantro Dressing. Enjoy!
FODMAP Modifications: Use scallion greens rather than onion. Each burger has less than the allotted threshold of both sweet potatoes and black beans, so it shouldn't promote any unwanted symptoms. Tread slowly if you've been avoiding beans altogether.
Recipe on Instagram.