Protein Packed Patty w/ Garlic Aioli

Hemp has taken our nation by storm. Each day there seems to be a new way to use this weed in one way or another. Hemp is the fibrous portion of the cannabis plant used to make things such as rope, paper, and fiber. Hemp seeds (or hearts) are, of course, the seeds of the hemp plant and is in the same family as cannabis. Hemp seeds can be used in a variety of ways and have scientific health benefits including:

1. Being incredibly nutritious! They contain both omega-6 and omega-3 fatty acids, have a high protein content, contain vitamins and minerals such as iron, thiamin, phosphorus, magnesium, zinc, and manganese.

2. They are heart healthy. Recent research suggest consuming hemp seeds may reduce heart disease by reducing blood pressure.

3. Hemp seeds and oil can help with skin issues like eczema and dry skin.

4. As far as plant protein is concerned, hemp comes in pretty high with 10 g per 3 tablespoons.

5. Hemp hearts have been found to reduce the symptoms of menopause and PMS.

6. They also both soluble and insoluble fiber and can aid in the digestive process.

Using both hemp hearts and black beans, this recipe contains both protein and fiber. I love using shiitake mushrooms for their medicinal benefits. If you don’t have leeks on hand, onion can be used as a substitute. The patties held up well as the baking process dries them out a bit and helps them to stay together.

Protein Packed Patty

Ingredients:

• 2 tsp sunflower oil

• 1 leek, white part only, chopped

• 1 clove garlic, minced

• 1/2 red bell pepper, diced

• 1/2 cup shiitake mushrooms, chopped

• 1/4 cup hemp hearts

• 1/4 cup organic corn meal

• 1/4 cup fresh cilantro, chopped

• 1 tsp cumin

• 1/2 tsp pink salt

Directions:

1. Pre-heat oven to 400 degrees.

2. Warm sunflower oil in a skillet on medium heat. Add leek and garlic. Sauté until fragrant.

3. Add bell pepper and mushrooms. Continue to sauté for 2-3 minutes, stirring frequently. Transfer to a medium sized bowl.

4. Add hemp hearts and corn meal, stirring to combine.

5. Add cilantro, cumin, and pink salt. Stir until all ingredients are combined well.

6. Using a potato masher, mash black bean mixture to release the starches. This will help the patties stay together.

7. Prepare a baking sheet with parchment paper. Using a large spoon, divide into four sections. Form each section into a patty and place on the prepared baking sheet.

8. Bake at 400 degrees for approximately 25 minutes, flipping patties over half way through cooking.

9. Serve with aioli sauce (recipe follows.)

Aioli Sauce

• 5 garlic cloves, minced

• 2 tsp lemon juice

• dash of pink salt

• 1/2 cup quality mayonnaise

• 2 TBSP Dijon mustard

Place minced garlic in a shallow bowl and add lemon juice and salt. Mix and allow to sit for 10 minutes.

Using a fine mesh strainer, strain out the garlic from the lemon juice into a separate bowl. Add mayonnaise and mustard. Adjust to your liking.

Will keep in the refrigerator for up to 10 days.

Falafel with Quinoa

The Mediterranean restaurant nearest my home serves delicious falafel.  Since eating there, I've been on the lookout to find a recipe that is comparable.  Even though the restaurant fries their falafel, the texture of these baked ones gives the feel of fried without the extra calories.

Baked Falafel

• 2 cups cooked chickpeas
• ½ large onion, roughly chopped
• 2-3 garlic cloves, peeled and roughly chopped
• 2 tsp. cumin
• ½ lemon, juiced
• 2 TBSP olive oil
• ½ tsp. each salt and pepper
• 1 tsp. baking soda
• 1 cup cooked quinoa
• 1 TBSP sesame seeds (optional)

Directions:

• Preheat oven to 375 degrees F, line a baking sheet with parchment.
• In a food processor, add the chickpeas, onion, lemon juice, garlic, cumin, salt, pepper, olive oil, baking soda and sesame seeds. Pulse until you have a thick paste, without almost any chunks.
• In a large mixing bowl, add the chickpea mixture, quinoa, and parsley. Stir together until evenly combined.
• Form the falafels with your hands by taking about 2 TBSP of the mixture at a time. Gently roll it into a ball, and place it on the baking sheet. Continue with the rest of the batter.

Bake for 30 minutes in the oven, until lightly browned and slightly crispy on the outside.

Serve with aioli sauce.

Aioli sauce

Ingredients:

• 2 garlic cloves, pressed
• ¼ tsp. coarse salt
• ½ cup mayonnaise
• 2 TBSP olive oil
• 1 TBSP fresh lemon juice

Combine all ingredients in a small bowl. Whisk until well mixed. Serve immediately and store any leftovers promptly in the refrigerator.

Adapted from myfitnesspal.com