FROM THE THE FIELDS- ISSUE #27
It’s time to give your BBQ a little break before the long weekend. Power up your patio with these delicious super food patties before the summer season is over!
CHIA – OH HOW we love you! We use chia for many things like to top off our favourite coconut pancakes - so why not step outside of the box and add chia to savory dishes as well?
These simple seeds contain more nutrition than most people eat in one day’s time: eight times more omega-3 fatty acids than salmon, six times more calcium than milk, a higher antioxidant content than pomegranates, more magnesium than broccoli, and more fiber than flaxseeds.
Plus chia turns into a gel when mixed with liquid, making it the ultimate egg and gluten replacement for use in any and every vegan recipe.
PATTIE UP your patio with these super power patties, perfect for every meal. Packed with nutrients from quinoa, to sweet potatoes to chia seeds.
Since we already raved about chia seeds, we’re not going to talk your ear off about quinoa too. But what do you know about sweet potatoes?
Did you know that these orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene?
Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. It can be helpful to include some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable so we recommend topping off your patties with some fresh avocado.
Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. You just might feel like a superhero eating all these super foods in one bite.
CHIA SWEET POTATO QUINOA PATTIES
aka Super Power Patties!
Makes roughly 12 patties
2 cups sweet potato, skins removed & small cubes (approximately 2 medium sweet potatoes)
2 cups cooked quinoa
1 tablespoon Chia Seeds
medium yellow onion, diced
3 cloves of crushed garlic
1 tablespoon finely chopped fresh thyme (more to garnish)
¼ cup parsley, chopped
1 teaspoon chilli powder
1 tablespoon extra virgin olive oil
sea salt, to taste
fresh cracked pepper, to taste
1 egg *or sub with 1-2 chai eggs
Earth Balance vegan butter or coconut oil, for cooking.
Prepare quinoa according to package instructions (We cook 1 heaping cup to 2 cups of water in a rice cooker).
In a sauté pan combine onions, olive oil, a hearty pinch of sea salt and cook over medium-low heat until onions are translucent. Add sweet potatoes & garlic and cook an additional minute or two until sweet potatoes are slightly soft, stirring continually to prevent the garlic from burning. Add thyme and parsley at the very end and mix well.
Add onions, chia seeds, quinoa, 1/4 teaspoon sea salt (more to taste), chili powder, egg*, a bit of fresh cracked pepper to large mixing bowl with sweet potatoes and stir until well combined. If you are using a chia egg, omit the 1 tbsp of chia seeds as it may be too crunchy in texture but don’t be afraid to experiment.
Form mixture into golf ball size ball, flatten into a patty, and cook in earth balance vegan butter or coconut oil on a non-stick pan for approximately 2 minutes on each side (you want them to brown up and crisp!). Repeat to make as many as you’d like. Enjoy with a generous sprinkling of fresh thyme leaves, parsley and some finishing salt! Save any leftovers in the refrigerator to make later.
Tip: To save a little time, take the cubed sweet potatoes and boil in water until slightly under-al dente before adding them to the pan.