RECIPES

Yvette P sent me this recipe. Looks delish.
Vegetable Lasagne roll ups

Yvette F. sent me this:

Quinoa
This is expensive but super healthy and has many of the vitamins and other go...

http://chetday.com/quinoa.html

The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. It is a good complement for legumes, which are often low in methionine and cystine. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa's protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa. Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a childs protein needs for one day. The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber. Quinoa also contains albumen, a protein that is found in egg whites, blood serum, and many plant and animal tissues. The seeds are gluten-free which makes this a nutritious and flavorful alternative grain for those with gluten sensitivity. Quinoa would be a worthy addition to anyone's diet, supplying variety as well as good nutrition. The seed is also excellent feed for birds and poultry and the plant itself is good forage for cattle.





Black Bean Burgers
Serves 2



* 1 15-ounce can black beans, drained
* 1/4 cup diced and saut�ed onions
* 2 slices multigrain bread, finely crumbled
* 1/2 teaspoon each of garlic powder, black pepper, and onion powder (optional)
* 1/4 teaspoon salt (optional)
* 1/2 cup cracker crumbs

In a large bowl, mash the drained black beans. Add the saut�ed onions, crumbled bread, and spices. Mix thoroughly. Add about 1/4 cup of cracker crumbs (or just enough to be able to form patties from the mixture). Using your hands, form the mixture into 1/2-inch thick patties. For a breaded burger, gently coat each patty with more cracker crumbs.

In a lightly oiled non-stick pan, fry both sides of the patties. Serve with a garnish of lettuce, tomatoes, avocado, and any other condiments on buns or over a bed or rice.