don’t be left out

Volume 1 Issue 9  June 4 2014

There is nothing that says summer like the smell of a sizzling BBQ. I rarely cook inside once the weather is nice.  It’s easier on the cleanup too.  But what if you aren’t into or able to eat those burgers and steaks like everyone else? You don’t have to feel left out. Or, maybe you just want to try something a little different?

Crunchy, chewy with a crispy outer shell, these delicious veggie burgers aren’t anything like the ones I’ve tried from the grocery store!  They are light on the beans with a nice mixture of chopped almonds, sunflower seeds, breadcrumbs and seasonings.  They cook just as well in the oven, griddle, or BBQ.

They can be also made gluten-free by using gluten-free oats, soy sauce, and breadcrumbs. If I don’t have any on hand, I toast a couple of slices then process them for instant breadcrumbs.

I made this recipe for retreat guests last summer. They loved it! Hope you will too.

****BTW- Fresh Pesto is a must for added yumminess! Just made some so I sneaked in an extra recipe for you this week.****

Recipe of the week

~~~~~Another RECIPE  from COOPER’S KITCHEN ~~~~~

 (darned near perfect)     Veggie Burger


  • l large garlic clove, minced
  • ½ cup onion, diced
  • Flax eggs: 2.5 tbsp ground flax + ½ c. warm water, mixed in bowl OR 1 egg
  • 1 cup gluten-free oats oats, processed into flour (or regular oats)
  • 1.5 c. bread crumbs ( I toasted 3 slices and processed into fine crumbs)
  • 1 cup grated carrots
  • 1 cup cooked black beans,(rinsed and roughly pureed or mashed
  • heaping ¼ cup fresh herbs (like chives, parsley, cilantro or even a mix)
  • 1/3 cup almonds chopped (toasted if you prefer
  • ½ cup sunflower seeds, (also toasted if you prefer)
  • ½ tbsp Extra Virgin Olive oil OR grapeseed oil
  • 1 tbsp GF Tamari (soy sauce) or regular
  • 1.5 tsp chili powder
  • 1 tsp. cumin
  • 1 tsp. oregano
  • sea salt and black pepper to taste (about ½ tsp sea salt)
  • 2 tsp. turmeric
  • a dozen or so button mushrooms finely chopped


Preheat oven or BBQ to 350F. In a large skillet sauté onions and garlic in 1/2 tbsp oil. Add chopped mushrooms. Stir occasionally and cook until mushrooms are soft and have lost most of their moisture. Cool. Mix flax egg (if using) in a small bowl and set aside for about 10 mins.Place all ingredients except spices and salt into a large mixing bowl and stir very well. It’s now time to add the seasonings.

    1. With slightly moist hands shape dough into patties. For uniform size use an ice cream scoop for measure. Pack dough tightly to help it stick together. I made about 8 good sixe patties.
    2. To cook: On an oiled skillet about 5 minutes each side: Baked in oven 25-30 mins. 15 minutes each side.


BBQ: prebake for about 15 minutes in oven before placing on a pre-heated grill
Doneness: with any of the above methods when golden and crisp on each side*
NOTE: *They might not be as firm as meat burgers but they sure look like them! They freeze up beautifully.


BONUS for you this week!     FRESH PESTO

Serve on burgers, spread on pizza crust as base, crackers or flat breads or in soups or stews.

Herb Medley


  •  2 cups fresh basil leaves, packed or fresh herb medleyequal amounts of parsley, chives & cilantro
  •  1/2 cup freshly grated Parmesan-Reggiano or Romano cheese (exclude for DF option)
  •  1/2 cup extra virgin olive oil
  •  1/3 cup pine nuts or walnuts (optional)
  •  3 medium sized garlic cloves, minced
  •  Salt and freshly ground black pepper to taste


  1.  Combine the basil in with the pine nuts, pulse a few times in a food processor. (If you are using walnuts instead of pine nuts and they are not already chopped, pulse them a few times first, before adding the basil).
  2. Add the garlic, pulse a few times more. Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula.
  3. Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.

Note: Take advantage of fresh herbs in season. Can be frozen in a cube tray and popped into a freezer bag after firm.  Easy to pop out and quick to thaw.

Preserving Pesto

Elaine Cooper IHC

Integrative Health Coach/Chef Santé Intégrale

AADP Certified/Certifié


Putting the ”F” into FUN making practical food & lifestyle adjustments

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NOTE : This post is not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Its always the best practice to consult your doctor for a comprehensive guide/advice on health problems.


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