Fast food that’s healthy? You can’t score one of these “burgers” in a drive-through, but in less time than it takes to wait in line, you can make a meal far better for you than anything brought home in a hurry. Combine sautÃ©ed fresh vegetables, white beans and hemp powder for a hearty, protein-packed patty, then pan fry in coconut oil for a tropical taste!
Coconut-Hemp Veggie Patties
2 to 3 cloves garlic, diced
Green onion, chopped
Vegetables, diced or cubed: carrots, zucchini, yellow squash
Apple cider vinegar
Fresh lemon juice
1 scoop hemp protein powder
1/3 cup unsweetened coconut milk
2 tsp. curry powder
1 to 2 tsp. cumin
1.5 tsp. black pepper
1 tsp. red pepper
1 (15-oz.) can low-sodium white kidney beans, or beans of choice, rinsed and soaked
¼ cup gluten-free baking mix
1. In a medium-sized skillet, sautÃ© garlic and onions in 2 Tbsp. of coconut oil.
2. Stir in diced/cubed vegetables along with a splash of apple cider vinegar and fresh lemon juice. Cook for about 10 minutes, stirring frequently, until vegetables are soft.
3. While vegetables are cooking, combine remaining ingredients in a mixing bowl; mix well.
4. Pour mixture into pan with vegetables; cook for an additional 4 to 5 minutes. Remove from heat; let cool.
5. Shape mixture into patties. Pan fry in a heated skillet coated with coconut oil.
“Mo’s Healthy Morsels” is written by Maura (“Mo”) Knowles, a certified health coach, recipe developer and owner of Mac-n-Mo’s, a vegan baked goods company created by Knowles to help her dad eat better (and still enjoy food!) after he underwent quadruple bypass surgery in 2010. Knowles’ recipes for snacks, treats and other fun and healthy dishes appear every week here on the Vitacost blog, or visit Mo on Facebook or www.macnmos.com for more “morselicious” ideas and tips.