Kids like to fit in. While their friends are eating a burger at school, your kids can too, only their burger will be much better for them, as this one is chock full of protein, fiber, complex carbohydrates and flavor! Don’t worry that it won’t be served hot, it will be great wrapped in lettuce with a dollop of hummus on top, or with a side of guacamole (which can be transported to school easily in Tupperware). I raised 2 sons on healthy food and I know that sometimes they wished they had other kids foods, they were more “traditional”, but I worked hard to make their lunches full of flavor so they would NOT trade for something else! Yes, I know they tried, they are grown now and during a visit we were talking about school lunches and they told me their stories. I laughed until I almost cried. My boys are big strong men now and I am so happy that fed them food made from scratch, with foods I put up myself every summer. It wasn’t so fashionable to eat organic 30 years ago, but I did it then, and I still do. I feel very strongly that food is medicine and if we eat well and exercise, we have a better chance of staying healthy for the long run. I plan to live a long and healthy life and I hope you do too! This recipe is copyrighted by Perseus Books. My new cookbook will be released in 2014. It is a GF, Family Friendly Book that will include 150 delicious recipes the whole family will love. Enjoy!
Bean and Corn Patties
- 2 cups cooked garbanzo beans, drained
- ½ cup rice chips, crackers or GF bread crumbs (crushed)
- 1 ½ cups fresh corn (husked) or frozen if not available fresh
- 1/3 cups shallots, chopped fine (if you don’t have shallots, use a sweet yellow onion)
- 1 tbs. fresh parsley, chopped
- 1 tsp, plus 1-2 tbs. coconut oil (separated)
- ¼ tsp. herbs de provence (if you don’t have this, use dried thyme)
- 1 tsp. sea salt
- 2 tbs. fire roasted red/yellow bell peppers, drained and chopped
- 4 tbs. cornmeal
- Rudi’s Gluten-Free Hamburger Buns
- If you are using dried garbanzo beans, soak 2 cups overnight, then drain off the water they were soaked in several times, until the water run clear, then cover in a large pot and cook until done, checking for doneness after 30 minutes. Drain again and put 2 cups cooked beans into a food processor. Set aside.
- Heat a small skillet over medium high heat and add in 1 tsp. coconut oil. When hot, add in the shallots and cook for a minute, stirring constantly, then add in the corn, and continue to cook for another 2- 3 minutes. Add in the herbs de provence and parsley and season with salt and pepper. Set aside.
- Crush the rice crackers or bread crumbs and add to the food processor along with the cornmeal and red bell peppers. Pulse this mixture several times, until it begins to come together and then add in the corn and shallot mixture, pulsing 10-12 times until it is easy to form the mixture into patties. Don’t pulse too much so that it turns to mush!
- With clean hands, form the mixture into 8 patties.
- Heat a large skillet over medium heat and add in some of the reserved coconut oil, about ½ tbs. and add 4 of the patties to the skillet. Cook patties for about 5 minutes on each side, checking to be sure the heat is not too high, as you do not want to burn the patties, just heat them through and cook until they are golden brown. Remove from heat and add a bit more coconut oil to the pan and continue this process until all 8 of the patties are cooked.
- I serve these over a bed of fresh greens, such as baby arugula, spinach, etc. I like to drizzle a bit of lemon juice and olive oil over the top and then add some fresh cracked pepper to taste.
For August and September, Rudi’s along with Naturally Savvy is promoting the online magazine “Label Lessons.” “Label Lessons” is available to the public and is specifically aimed at “Unjunking” your kid’s lunchbox by educating parents of the harmful ingredients found in common lunch box food products. The magazine also provides healthy alternatives to the staple foods of the school year. To read the magazine click here . At Rudi’s, we will be posting recipes and articles in our blogs that will make it easier for parents to ensure their children a nutritious lunch free of harmful ingredients, preservatives and additives!
Susan O’Brien is the author of Gluten Free, Sugar Free Cooking, The Gluten Free Vegan and Gluten Free Vegan Comfort Food. She is also a cooking instructor, Food coach and national medical education consultant. Susan loves to help others achieve optimum wellness by assisting clients in transitioning from a diet that doesn’t support their optimum health to one that does! Susan recently moved to Southern CA to be near her grandchildren and loves living in CA. You can reach her at firstname.lastname@example.org if you wish to learn more about how she can help you learn to shop, cook and enjoy foods that truly support your well-being! Susan is also on Facebook at https://www.facebook.com/glutenfreevegancomfortfood.