The plant based nurse

My family's excellent adventure to better health!


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A Taste of Fall: Three Bean Chili with Roasted Butternut Squash

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I have been feeling like I needed a new challenge, so I decided to jump in and take the Rouxbe cooking school professional plant-based certification course. I will be very busy for the next six months learning more about plant-based nutrition, knife skills, cooking techniques, and new recipes.

Our first cooking assignment in class was to make our go to dish, one with which we are familiar and is in our regular meal rotation. I have always loved chili and now that we are plant-based, chili is almost an obsession for me. I not only eat it year round, but I always make a big pot and can eat it daily until it’s gone when most would put the leftovers in the freezer.

In the fall, I love all of the sweet, colorful squash that is available in the local farmers markets and in the grocery stores. They are loaded with flavor, visual interest, and nutrients, such as Vitamin A and beta carotene. One cup of cooked squash has 457% of the recommended daily allowance  of Vitamin A, and is a good source of fiber, potassium, and magnesium. One of my favorite squashes is butternut. I love it in chili as it adds a mild sweetness to contrast the spice of the chili powder, jalapeno peppers, and chipotle seasoning. Did you know that the butternut squash is a member of the cucurbitaceae family, which includes gourds and melons most likely originated in Mexico? Once called “the apple of God,” the butternut squash was prized by American Indians, who believed its seeds increased fertility. Australians refer to it as “butternut pumpkin”  and it can be substituted in most recipes that call for pumpkin. Thanks to WebMD for these fun facts!

Hope you love chili as much as we do and let me know if you enjoy this recipe:

Three Bean Chili with Roasted Butternut Squash

Ingredients:

1 large or 2 small diced onions

1 large or 2 small diced jalapeno peppers

1 large clove of garlic, minced or 3 small cloves

3-4 tablespoons of chili powder

1 teaspoon of ground red chipotle

1/4 teaspoon of cayenne pepper

1 – 15 oz can of kidney beans, low sodium or no added salt

1 – 15 oz can of pinto beans, low sodium or no added salt, rinsed and drained

1- 15 oz can of black beans, low sodium or no added salt, rinsed and drained

1- 28 oz can low sodium crushed tomatoes

1- 15 oz can diced, fire roasted tomatoes, low sodium

1 small butternut squash, peeled and cubed (grocery stores often sell cubed squash in the produce section if you need a time saving shortcut)

About 1/2 -1 c. chopped fresh cilantro

Juice of 1/2- 1 lime

About 1/3 cup of vegetable broth for sautéing your veggies. You can use water if you don’t have broth.

Optional: Your favorite guacamole recipe to complement your chili or serve on the side with some baked oil free tortilla chips. Our favorite is Alton Brown’s Homemade Guacamole.  We make it whenever we have rice and beans or chili. It is mouth watering good!

20161030_174930.jpg Directions:

Preheat oven to 400 degrees.

  1. Spread the butternut squash out on a baking tray covered with parchment paper or a silicone mat and bake for about 30 minutes until fork tender and lightly browned.
  2. While the squash is baking, sauté the onion and jalapeno pepper on medium high until soft, add veggie broth or water as needed to prevent sticking, add the garlic and sauté 1-2 minutes.
  3. Add the chili powder, chipotle, and cayenne and stir.
  4. Add the crushed tomatoes, fire roasted tomatoes, and kidney, pinto, and black beans.
  5. Turn the heat down to low and let your chili simmer.
  6. When your squash has finished baking, add it to the chili, along with the fresh lime juice.
  7. You can add cilantro to your chili to taste, or if you have friends or family who can’t eat cilantro because it tastes like soap to them, just put it on the table so folks can add it as desired.
  8. Top with guacamole or tofu sour cream as desired.

Chili is so versatile. It is wonderful over rice, baked white or sweet potatoes, pasta, or even polenta. So, get your chili on and have fun with it! Make your chili your own with your own flavors and spice preferences.

And, as always…Have fun with your food and enjoy!

 

 

 

 

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Delaware and Hudson…more than a meal!

How often do you have a meal that makes you fall in love with the chef? Words cannot adequately describe the experience we had last evening thanks to Chef Patti Jackson at Delaware and Hudson  in the Williamsburg neighborhood of Brooklyn NY.

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Chef Patti grew up in Clarks Summit, PA, the community where we also grew up, raised our children, and still reside. We were so excited when we heard she was opening her own restaurant in NY and we finally had a chance to go and sample her creations. Patti’s grandfather worked for the Delaware and Hudson railway and her American cuisine is named for the canal system, gravity railroad, coal line and passenger trains that served the Northeast in the 19th and early 20th centuries. I love the history behind the venue and the vision that went into planning not only the menu but the warm atmosphere in the 35 seat tavern and the 38 seat restaurant.

The menu at Delaware and Hudson changes weekly, reflecting the availability of local ingredients from farms and markets in the surrounding area and you can read about the farms that supply the restaurant on its website.

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My husband, Scott, and I were impressed by the attention to detail at every turn, starting with the reservation process. When is the last time you were asked if you had any special dietary needs or restrictions when you called for restaurant reservations? Not only was the person answering the phone not ruffled by our request for a meal free of animal products, he said it was no problem. Patti had told us her restaurant was vegan friendly, but we have been told that before, only to find later that the people in the kitchen didn’t really understand what it meant. Patti not only contacted me to make sure we had no food allergies or restrictions, but also helped us find the best route to her restaurant by way of the East Side ferry.  We boarded the ferry at Pier 11 in the Wall Street area and got off at the North Williamsburg stop and were in the Delaware and Hudson neighborhood after only a 5-10 min walk, literally straight from the pier down N 5th St. The ferry ride afforded us fantastic views of the city, the Hudson River, and the Brooklyn Bridge. We were also fortunate to have a picture perfect day with glorious weather on our side.

When we arrived at Delaware and Hudson after some browsing and shopping in the block around the restaurant, we were greeted by a friendly young man and decided to have a beer before dinner in the tavern. The bar was made from gorgeous reclaimed wood with the original distressed painted finish left in place. Patti even took a few minutes to catch up with us before dinner. If you think you can’t afford a drink in NY or that you can only get expensive pretentious drafts, think again! Delaware and Hudson has fine beers on the menu but for down home folks from NEPA who love local drafts that won’t break your pocketbook, she offers Yuengling lager and even Genesee Cream Ale!

Now, to attempt to describe the food which was like a dream, an out of body experience even, that left us looking forward to coming back for more…

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The first thing that came to the table was Patti’s famous pretzel rolls. She was worried we wouldn’t enjoy the vegan version without the butter and milk. My husband was head over heels for this crisp roll with a soft chewy center, remarking that it was the best thing he had ever eaten! Right after the rolls, came this beautiful tomato and melon salad which was refreshing and delicious. We thought the tiny green slices were green tomatoes but their mild tartness stumped us. It turns out they were Mexican sour gherkins that look like baby watermelons before slicing!

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Next were fried zucchini blossoms with a basil pesto. My husband enjoyed them and the presentation was beautiful. Patti  did a great job of minimizing the oil in all of the other dishes, but I’m not sure how one could make these blossoms without oil unless you had an air fryer.

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Next up was a warm bean salad with red peppers that had just the right blend of sweet and spicy. This was not your mother’s traditional three bean salad but had enough of the traditional flavor to make you feel right at home.

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This beautiful plate was pickled perfection with a burst of creative genius! Along with the crispest pickles I have ever eaten, there were fresh beets and ramps. I had never eaten ramps and the ramps were mild and sweet and a like “a party on the taste buds” according to my husband. If you look closely, you will see some dimpled tan gems on the plate. These were green Tristar strawberries. Patti chose them for the crunchiness afforded by the little seeds. Brilliant!

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This pretty plate of bruschetta was a taste explosion of mushrooms on a delicious and crisp bread with fresh micro greens. Incredible!

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Many local Italian restaurants in Northeast PA serve a pasta course, but I have never had gnocchi like this! They were like pillows from heaven with a balanced but striking basil flavor  with cherry tomatoes that were ripened perfectly, and topped with edible blossoms that added amazing flavor and texture to the dish and were a delight to the eye! Patti’s experience with pasta was evident on this plate.

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Just when we thought we were nearing the finish line, this incredible bowl arrived before us. This was the creamiest polenta with the freshest and most flavorful tomatoes and zucchini, topped with the mildest broccoli rabe we have ever eaten with no hint of harshness or bitter aftertaste. It was as if Patti had reached into my soul and made all of my favorite things in one dish. My husband also loved it and I kept thinking that if I told him I was making this dish at home, he would probably be wishing we had Chinese take out. It shows what an educated and experienced chef can do with the simplest, yet most incredible ingredients to make a show stopping dish!

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When this dish arrived, my husband was envisioning chef Patti in the berry field, choosing each lovely small, sweet berry with her own hands. Her attention to detail gives you the feeling of love and care for each ingredient and for the people who will be nourished by her food. When you have excellent ingredients, you don’t need fancy embellishments. The food is the main event.

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We had no expectation of any vegan sweets and would have been satisfied with the gorgeous berries we had just eaten, and then this floated onto our table! Chocolate with pink peppercorns and sea salt, popped sorghum, and strawberry gel candy. These small bites were a perfect ending to a perfect evening and we can’t wait to go back and bring our kids and their partners! We also hope more of our classmates will take the easy two hour drive to Brooklyn to have this experience and share it with us. Patti has something for everyone! We cannot express how grateful we were for how special our meal was and how she accommodated our lifestyle.

You can follow chef Patti on Instagram @delawareandhudson and on Facebook, too!

Remember to have fun with your food and enjoy!


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Engine 2 Immersions: Enrich, enjoy, and get your discount here!

Whether you’ve been eating a plant-based diet for years or you’re just plant curious, an Engine 2 Immersion could be just the place for you! I just returned from a magical weekend at The Esselstyn family farm in the Hudson Valley in NY at a 2Forks Event produced by Engine 2 and Forks over Knives. We heard incredible speakers with invaluable information about the why and how plant-based eating prevents and reverses disease. We heard inspiring stories of recovery and self discovery from illness and addiction and met athletes who have achieved incredible goals, all with the power of plants.

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If hearing from and rubbing elbows with the plant-based experts and celebrities isn’t enough to entice you, think for a moment about the delicious plant-based food you will enjoy without having to ask what’s in it or if they can make you a special dish without oil.

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For most of us, just knowing all the right information isn’t enough. A 2Forks Immersion will also give you the practical tools you need to continue your plant-based adventure after you leave. With cooking demonstrations and talks that will give you insight into why it’s so hard to do the right thing for your health since the wrong thing feels so right, you will head for home empowered to make good choices and take your health into your own hands, or should I say your own fork!

Perhaps best of all, you will spend time making new friends and maybe even catching up with other plant-based friends you have met on social media. I find it fascinating to meet the real people behind the online personas and meet people from all around the country and the world. The experts will graciously sign your books, answer your questions, and sometimes even sit with you to listen to the other speakers.

You will leave tired but inspired, educated, and nourished.

You still have two weekend opportunities for fun with Engine 2 and Forks over Knives  this year and one coming up next spring!

Dallas

September 30th – October 2nd 2016

Cleveland

October 28th – October 30th 2016

Pasadena

March 24th –March 26th 2017.

$50 Off Full Weekend Pass using code: BEETS50

2Forks Immersion – Seven Day Retreat 

Mago Retreat Center in Sedona, Arizona

October 3rd-9th 2016

Not only will 2Forks provide incredible plant-based meals to fuel you, but you’ll also experience a full menu of activities: hands-on cooking demos, yoga, hiking on one of the country’s “Top 10 Most Scenic Trails,” a stargazing party, bonfires, live music, plus a few other surprises.

$150 Off Immersion using code: BEETS150 

Visit 2ForksEvents.com .com to Register Today!

And remember to have fun with your food and enjoy!

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Meet Debbie! “I don’t want to be in that stent club.”

I met Debbie in August of 2015 at a plant-based potluck I attend in Tunkhannock, PA. She had been invited by her friend and chiropractor, Virginia Fennelly, who was encouraging her to improve her diet and her lifestyle. Debbie had a long rap sheet of health problems and was making  great strides to shorten that list.

In 2014, Debbie saw her primary MD and discussed her concern about her family history of heart disease. She passed all of the screening tests, but her cholesterol was elevated at 200 and she had an uneasy feeling that something wasn’t quite right. When she saw the cardiologist, she was getting ready to leave when she mentioned that she had been getting short of breath climbing stairs. The cardiologist decided Debbie needed a cardiac catheterization and found a major blockage. He was able to perform a stent to relieve the blockage and restore blood flow.  Like most, Debbie thought her heart problem was fixed but she was frustrated that she had to take 40 mg of a statin as her cholesterol was still elevated.

Debbie had always steered clear of fast food and drive through windows, cooked her own food, and cultivated veggies in her garden. She had the tools she needed to make changes along with a strong desire to reverse her heart disease and lower her cholesterol. When Debbie told me she couldn’t understand why she couldn’t improve her numbers, the confidence of Dr. Esselstyn  came over me and I urged Debbie to to go all in, to go 100% plant-based, as dramatic changes can lead to dramatic and wonderful health improvements. I explained that she might see small improvements making gradual changes, but that the best and most exciting  things can happen when we make the biggest changes. I didn’t know Debbie and kept waiting for her to tell me to stop babbling, but she listened patiently while I asked her to look up Dr. Esselstyn on Youtube, grab a copy of his book, Prevent and Reverse Heart Disease, and if she could afford it, a copy of The Prevent and Reverse Heart Disease cookbook, and come back in a month and let me know how she was doing with plant-based living.

Debbie took my scribbled notes, went home and went in 100%! She came back the next month to the plant-based pot luck and when I asked her how she was doing, she told me that she was following Dr. Esselstyn’s plan and she had already lost 20 lbs and felt great! At her primary MD appointment 3 months into her lifestyle change, she told the doctor she had lost 50 lbs and she looked at her skeptically and told her to get on the scale. She was blown away by Debbie’s results. It has now been 10 months since Debbie and I met and she has lost over 50 lbs, lowered her cholesterol to 148, her triglycerides to 137 and reduced her statin to 20 mg. Her next check up is in 2 months and she is hoping to get permission to ditch the statin!

Beyond improving her numbers, Debbie is feeling fantastic! She has noticed her energy level has greatly improved and she is saving money on her grocery bills. She says the standard American diet “sure wasn’t cheaper because that stent cost $100,000.” She also noticed that “there is no vegetable that I’m paying $7.99/lb for!” She tells people that eating more fruits and veggies can be more expensive if you’re adding them to the already expensive meat and dairy, but once you ditch those expensive items, it all works out. She is excited she was able to give up dairy as she felt it was her enemy. She remembers going to her father’s home after he died and seeing the empty milk carton right next to his heartburn medication and recently realized her heartburn has completely gone!

Debbie has become an advocate for the plant-based lifestyle and sets a great example of health and vitality for her family and friends. She is saddened when she hears people sharing how many stents they have with one another. She wants them to know that they can prevent risky, expensive procedures just by making some simple changes to their diets.

Finally, Debbie says, “I think it’s the way to go because I don’t want to be in that stent club!”

If you’d like permission to go all in, improve your energy, and most importantly, stay out of the stent club, just do it! Then come back here and let us know how you did it and how you’re doing!

Remember to have fun with your food and enjoy!


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Ain’t no party like a Scranton party!

‘Cause a Scranton party don’t stop! If you’re a fan of the show The Office, then you may remember this Michael Scott and Dwight Shrute version of a 90s rap song by Coolio.

I am excited and proud to say that there ain’t no plant-based party like a Scranton party and this April there are plenty of plant-based events for all!

Our plant-based extravaganza started with an article in The The Scranton Times  April 3rd about my efforts to spread the word about the health benefits of plant-based eating and our local group, The Scranton Beets.  It was humbling to be able to tell my story and I hope that it raises awareness in an area which has so many good folks with chronic illness that are preventable with lifestyle changes.

Jean Scranton Times

Today when I got to work, someone in my department told me that a plant-based recipe won the recipe contest in the newspaper, Local Flavor: Recipes we love, and to check it out when I got home. I was thrilled to see that Nadia Naismith Dailey  not only shared a delicious recipe for chickpea salad, but  that she also talked about how her father adopted a plant-based diet for his heart disease which inspired her creativity in the kitchen.

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On the heels of all this wonderful press for plant-based eating, tomorrow evening, April 7th at The University of Scranton, there will be a screening of the life-changing documentary, Forks over Knives, sponsored by The Greenhouse Project at Nay Aug. Doors open at 6:30 p.m. and the movie starts at 7 p.m. There will be plant-based refreshments, too!

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The next event will be a come and go as you please event with displays about plant-based eating, including busting myths about plant-based diets,  tips for families, tasty food samples and resources about how to get started. There will be experienced plant-based people available to answer questions from 11 a.m.-1 p.m. at The Abington Community Library, Saturday April 9th. Screenshot (11).png

On Sunday, April 10th and the 2nd Sunday of every month,  P-BEG (Plant-Based Eating Group) holds a potluck meal at St Peter’s Episcopal Church, Tunkhannock, PA. This is a great no-judgement zone to try out plant-based eating, enjoy a delicious meal, and meet people who have improved their health through their food choices.

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Next is a double header! Two plant-based giants back to back in the Electric City! First is a visit by Dr. T. Colin Campbell, author of The China Study, on Wednesday April 19th sponsored by the Exercise Science Club at the University of Scranton. There will be a screening of the documentary, Plant Pure Nation, followed by a Q & A session with Dr. Campbell.

PPN screening April 19th

The next day, just a few blocks away at The Commonwealth Medical College, Dr. Caldwell Esselstyn Jr will be giving two lectures about reversal of heart disease with plant-based nutrition. The 12:15 p.m. and 5:30 p.m. lectures are free and you can RSVP online. Not only will you be informed, educated and entertained by Dr. Esselstyn, but you will also meet his wife Ann, who will give a lively presentation about the How, Why, and Wow of Plant-based eating! The evening will end with a beautiful plant-based meal at The Colonnade. We had a preview of the food in March and the meal was not only delicious but the presentation was stellar!

Dr. Esselstyn lecture 12 pm

The last event for April is Empowered Eating, a group led by Kathy Reap at the Greenhouse Project at Nay Aug. The group meets on the fourth Tues of every month for support and education from 7-8:00 p.m. and is open to those who want to learn about plant-based eating, those who are seeking like-minded people to share ideas and recipes,  and anyone who would like to taste some delectable dishes.

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So, if you live in or near The Electric City and you are plant curious, plant strong, or just want to learn how to add more healthy dishes to your repertoire, come visit us in April!

Remember to have fun with your food and enjoy!

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Field trip, friends, and great food!

Yesterday was a sunny day full of new experiences , good food,  great discussions and chance meetings with old friends. A few weeks ago my husband and I decided we were going to take a day to visit many of the ethnic markets in Scranton since we love Indian,
Asian, and Mexican dishes and the wonderful spices and herbs that give them their fabulous flavor.

Before we headed out on our field trip, we made a stop at the South Side Farmers Market. The indoor market is open during the winter and has a variety of vendors with cheese, eggs, hard cider, greenhouse fresh veggies, pickled beets and zucchini, fresh juice, and more.

 

Our first market visit was to La Mexicanita on Cedar Ave in walking distance from the farmers market. We found baskets of dried Chiles, many dried spices, fresh herbs and veggies. They also had some baked goods  and a variety of dried and canned beans and rice. The woman who helped us was friendly and this was a great start to our adventure.

Next we visited Garcia’s Market on Pittston Ave in South Scranton and found many of the same products and I was intrigued by the Chicharrones de Harina that we saw in both of the Hispanic markets. They are  wagon wheel shaped puffed wheat that is fried and then covered with lime juice and salsa and is a popular Mexican street food. I thought maybe they were tomato pasta because of the color, but the package listed red and yellow food coloring. I wonder if there is a healthy version of this snack. I love lime and salsa but try to avoid fried foods. Fried pork rinds also was available in large quantities.

Our next stop was the Hill Section of Scranton and we visited P&P Oriental Groceries and Gifts. It was a tiny store but we found many varieties of rice, including red rice, dried mushrooms, Asian noodles, and a few fresh foods and chili sauces.

One of our favorite stops was at Shiv Shakti market on Ash Street. They had huge bags of basmati rice which is my husband’s favorite and some unfamiliar fresh and frozen veggies we will have to try soon. We picked up some crunchy, spicy, roasted chickpeas for my husband.

We found pickled turmeric and since turmeric is so great for you, we decided to try it, When we opened it at home we found it spicy, slightly sweet, sour and very tasty!

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We also found blocks of sugar cane at both the Mexican and Indian markets. In the Indian market, it was called kolhapri gur.

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Here’s a video of how the sugar cane is cooked in a small factory in India and placed into molds.

While checking out at Shiv Shakti, my husband was talking to the owner about how we have been learning to make some Indian dishes and love the cuisine and he told us about a café they just opened 2 weeks ago called Shiv Shakti Chat House. Since it was lunchtime and we were only a couple of blocks away, we had to check it out!

Chat House sign

The owner of the chat house, Rita, couldn’t have been more helpful AND all of the menu items are vegetarian and only one had dairy! It was great to have more than one choice and we ordered two dishes which were unfamiliar, Sev Usad and Pav Bhaji with biryani. We also ordered Samosa chat, a house specialty. I misunderstood and thought the Samosa was baked and not fried but was mistaken. It was presented in a bowl with a wonderful spicy mix on top with chickpea and onions, tomatoes and spices. The food was fantastic and the spices were just right. Despite the sign out front that said “We serve delicious vegetarian fast food,” everything was homemade except the bread they served on the  side. If you live locally, you will just have to visit for yourself to see how delicious the food is! There was nothing fancy or pretentious about the place, just good hot, spicy, flavorful food and you can watch Indian TV on a big screen from the loft where the guests sit.

Our last stop on our tour was at Shivam Grocery Store on Capouse Ave. Again, we found large bags of all kinds of rice and some great sounding whole wheat multigrain flour.

 

So, we found that while not all of the items in the ethnic markets were healthy, it was a lot of fun to browse and pick up some new finds. Many of the items were also cheaper than in the grocery store.

I had a great afternoon planning a  plant-based educational event with my friend Kathy, then received a surprise call from another friend about an upcoming visit from Dr. Caldwell Esselstyn Jr to Scranton in April for a free lecture and plant-based dinner. I also had another pleasant surprise while grocery shopping as I ran into another plant-based friend from our group, the Scranton Beets!

It was getting late so I made an easy dish I call Puttanesca in a Pinch for our dinner.

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The day ended by catching up with my daughter and her  fiancée about their wedding plans and remembering being young and in love. Hope you’re able to take some time to enjoy some new experiences and  great food with friends and family, and…

Remember to have fun with your food and enjoy!

 

 

 

 

 


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Summertime, and the grillin’ is easy…

We are so excited that grilling season is here! We were off to a little bit of a late start at the Hayes house since my husband found that the bottom of the grill had rotted over the winter. In our effort to downsize our possessions we opted for a nice compact grill. It’s just big enough to grill up veggies for the two of us and it works awesome!

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 plated grilled veggies

We had  corn that my husband steamed in the Instant Pot for 8 min first, asparagus, red pepper, onions, and leeks earlier this week. Everything came out great except the leeks which were chewy. Next time I’ll look up some recipes for how to prepare the leeks first. My husband was also craving potato salad, so he whipped up a recipe on the fly and it was delicious.

Scott’s potato salad

5-6 Yukon gold potatoes

1/2 of a 14 oz pkg of extra firm tofu or silken tofu

3 green onions, chopped

1 tablespoon of parsley

1/4 c. of apple cider vinegar

2 tablespoons of country Dijon mustard or mustard of your choice

Freshly ground black pepper

Peel the potatoes or just scrub them if you prefer to eat the peels. Cut them into large cubes and steam until tender. You can steam them in a steamer basket for 15-20 min or use an Instant pot for about 11 minutes. While the potatoes cool, mix the tofu, vinegar, and mustard in a food processor, blender or Ninja bullet. Add parsley or herb of your choosing and pepper and stir and coat potatoes with dressing and serve!

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We enjoyed the grilled veggies so much that I decided to grill again mid week and I added bean brats to the menu using a recipe adapted by my friend Sharon Euler at Engine2extra from Jeff Novick’s basic bean burger recipe to include brat seasoning and it is spot on!

Sharon’s Bean brats

1 can dark red kidney beans

1/2 cup quick oats

1/2 cup cooked brown rice

3 TB smoky BBQ sauce (it’s not spicy) – you could use diced tomatoes, too or probably even ketchup – you need the moisture.  Jeff’s recipe calls for 2 TB moisture but it wasn’t enough liquid to get them to stick together well.

1 tsp salt (I think I could have left this out completely)

1 tsp pepper

1/4 tsp allspice

1 tsp paprika

1 tsp marjoram

1 tsp sage

1 tsp onion powder

1 tsp garlic powder

Mash up the kidney beans with a potato masher.  Add the oats and the rice and the spices and mix them all up together.  Add the liquid and stir and smush it all up til it is all well mixed.

I used my sushi mat to make the rolls and compress them together tightly.  I covered the sushi mat with plastic wrap (to keep the mat clean and to make sure the beans wouldn’t stick to the mat). I took a handful of brat mixture, put it on the sushi mat and used the sushi mat to make them into rolls and tightly compressed them together.

Put the rolls into the refrigerator for about an hour.  This allows the starches to bind the rolls together.

Cook the brats by your method of choice – broiler, skillet or wrap in foil and throw in the campfire!  You have to keep rolling them to get them evenly browned on all sides.

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Brats ready to go on the grill

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Brat served on a crisp romaine leaf with leftover potato salad and grilled veggies

 

Hope you have fun this summer experimenting with grilled veggies and  bean and veggie burgers and transforming traditional foods into plant strong dishes!

Remember to have fun with your food and enjoy!