In this weekly series we have been discussing the benefits of a vegetarian diet including: public health, global food crisis, animal rights, frugal living, food safety, better health and the immense contribution of meat/livestock production to climate change/resource depletion.
Here is Micheal Pollan talking about the amount of oil used to make a hamburger. Oil demonstration starts at 6:00 but it's all good.
food is at the nexus of health care, energy independence and climate change
we are eating oil and spewing greenhouse gases
One hamburger releases 13 pounds of carbon into the atmosphere
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney(Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the many advantages of a less meat diet we also so some cooking, share recipes and listen to great Beatle/McCartney music!
The hamburger is considered the quintessential American fast food. It originally derived it's name from Hamburg, Germany and arrived in the US by way of German immigrants in the late 18th century. It caught on as an inexpensive and early convenience food. Modern ground beef was made possible with the invention of meat choppers and the production was documented by Upton Sinclair in his novel The Jungle where he describes the unsanitary conditions and the horrors of mistreatment of workers in early meat packing facilities. Unfortunately not much has changed especially in the abuse of animals and the environment in modern CAFO's (factory farms) and the hamburger is now considered as one of the major culprits in the catastrophe of the American Diet. And in addition, meat's significant contribution to climate change is now well documented. Do we need any additional reasons to move away from this unhealthy and dangerous American foodstuff?
Fortunately, today it's easy to have 'the burger experience' by choosing some of the excellent prepared meatless products available or by simple making your own to your own taste. Today I'm showing some recipes for meatless burgers from around the US so that you can pick what appeals to you.
THE FARM CAFE'S VEGGIE BURGER
From The Farm Cafe in Portland, OR and seen on Food TV's 'The Best Thing I Ever Ate'
Serves 4
2 whole eggplant, peeled and 1 inch diced
2 scallions chopped
1 Tbs minced parsley
1 cup shredded medium cheddar
1 cup bread crumbs (make your own bread crumbs if possible)
3/4 tsp black pepper
1 tsp minced garlic
1/4 tsp salt
3 Tbs olive oil
Sauté eggplant on low heat till grey and very soft.
Mix together eggplant and all the rest of the ingredients, except oil, let rest for 1/2 hour in refrigerator.
Form into 4 equal patties about an inch thick.
In a sauté pan, heat olive oil until shimmering hot, fry each side of patty till dark brown, about 5 minutes each side.
Serve on locally made sandwich bun with onions, spicy brown mustard, roasted red peppers and salad mix.
CHICAGO DINER VEGGIE BURGER
From the famous Chicago Diner for vegetarian eating since 1983
Serves 8
3 stalks celery, diced (about 1 1/4 cups)
1 small onion, diced (about 1 cup)
1/4 cup low-sodium soy sauce
2 tsp. onion powder
2 tsp. garlic powder
1/2 tsp. ground black pepper
3 cups old-fashioned rolled oats
12 oz. mushrooms, finely chopped
1/2 cup whole-wheat flour
1. Bring 4 cups water, celery, onion, soy sauce, onion powder, garlic powder and pepper to a boil in pot over high heat. Reduce heat to medium and simmer 5 minutes. Stir in oats, mushrooms and flour, and cook 5 minutes more. Transfer to bowl, and chill.
2. Preheat oven to 350F. Coat baking sheet with cooking spray. Shape mixture into patties, and bake on prepared baking sheet 15 minutes. Flip, and bake 10 minutes more. Cool.
3. Heat grill to medium-high. Place foil on grill, and coat with cooking spray. Grill burgers on foil 7 minutes per side. Serve with Red Pepper Aioli.
Red Pepper Aioli
2 garlic cloves
1/2 cup roasted red bell peppers, drained, patted dry
1/3 cup mayonnaise (may use vegan mayo such as Veganaise)
2 tablespoons olive oil
Salt and freshly ground black pepper
Finely chop the garlic in the food processor. Add the peppers and blend until almost smooth. Blend in the mayonnaise. With the machine running, blend in the oil. Season the aioli, to taste, with salt and pepper. Transfer the aioli to a small bowl. (The aioli can be made 2 days ahead. Cover and refrigerate.)
FALAFEL BURGER
My all-time fave burger
1/4 cup fine dry bread crumbs
1 15 ounce can garbanzo/chickpea beans, drained
1/2 cup chopped onion
1 teaspoon ground cumin
about 1/4 teaspoon salt
1/4 cup snipped fresh parsley(I use Italian flat leaf)
2 tablespoons all-purpose flour
milk or use soy milk
1-2 tablespoons olive oil
2 large pita breads, halved crosswise (I like whole wheat,but what you have)
some romaine lettuce leaves
1/2 small cucumber, thinly sliced
1 small tomato, thinly slices
1/4 to 1/2 cup plain yogurt, or serve with traditional Tzatziki (see recipe below)
Place the bread crumbs in a shallow dish and set aside. Put the beans,onion,cumin and salt in a food processor, cover and process until mixture is coarsely ground. Stir in the parsley and flour
Shape the bean mixture into four patties about 3 inch diameter, brush with the milk, than coat both sides with bread crumbs.
In a nonstick skillet heat the oil over medium heat and cook the patties for about 8-10 minutes, until lightly browned turning once.
Best in pita halves with lettuce, cucumber and tomato and drizzle with yogurt or Tzatziki
Tzatziki
3 tbsp. olive oil
1 tbsp. vinegar
2 cloves garlic, minced finely
1/2 tsp. salt
1/4 tsp. white pepper
1 cup greek yogurt, strained
1 cup sour cream
2 cucumbers, peeled, seeded and diced
1 tsp. chopped fresh dill
Combine olive oil, vinegar, garlic, salt, and pepper in a bowl. Mix until well combined. Using a whisk, blend the yogurt with the sour cream. Add the olive oil mixture to the yogurt mixture and mix well. Finally, add the cucumber and chopped fresh dill. Chill for at least two hours before serving.
LENTIL WALNUT BURGERS
adapted from the Moosewood Cookbook
Delicious fried or broiled, with or without cheese melted on top.
3/4 cup dry lentils (any kind)
1 1/2 cups water
2 tablespoons cider vinegar
1 tablespoon olive oil, plus extra for sautéing the patties
1 cup minced onion
4 large cloves garlic, minced
10 large mushrooms, minced
1/2 cup very finely minced walnuts
1 teaspoon salt
1 teaspoon dry mustard
Freshly ground black pepper to taste
1/2 cup bread crumbs, wheat germ, or rolled oats
1. Place lentils and water in a small saucepan and bring to a boil. Lower the heat and simmer, partially covered, for about 30 minutes, or until the lentils are soft and the liquid is gone. Transfer to a medium-sized bowl, add vinegar, and mash well.
2. Heat the oil in a medium-sized skillet. Add onion and sauté over medium heat for about 5 minutes. Add remaining ingredients except the bread crumbs, wheat germ, or oats, and sauté 5 to 10 minutes or until all the vegetables are tender. Add the sautéed mixture and bread crumbs, wheat germ, or oats to the lentils and mix well. Chill for about 1 hour before forming patties.
3. Form 4-inch diameter patties. (It might be easiest to do this if you wet your hands.) Heat a small amount of olive oil in a skillet, and sauté the patties on both sides until heated through and crispy. You can also just broil them for about 5 to 8 minutes on each side. These freeze well after they are cooked.
SALT and PEPPER OVEN FRIES
3 large baking potatoes (about 2 1/3 pounds) peeled, cut lengthwise into 1/2-inch-wide planks, each plank cut lengthwise into 1/2-inch-wide strips
2 tablespoons olive oil
1 teaspoon sea salt
1 teaspoon schichimi togarashi (optional)
1 teaspoon sugar
* Available in the Asian foods section of some supermarkets and at Japanese markets.
Place rack in top third of oven and preheat to 400°F. Place potato strips on rimmed baking sheet. Drizzle with olive oil; toss to coat. Roast 25 minutes. Using spatula, turn chips over. Roast until tender and golden brown around edges, about 25 minutes longer.
Mix salt, shichimi, and sugar in small bowl. Sprinkle over chips.
HOMEMADE KETCHUP
A delicious way to avoid the corn syrup loaded commercial varieties
1 (28-oz) can whole tomatoes in purée
1 medium onion, chopped
2 tablespoons olive oil
1 tablespoon tomato paste
2/3 cup packed dark brown sugar
1/2 cup cider vinegar
1/2 teaspoon salt
Purée tomatoes (with purée from can) in a blender until smooth.
Cook onion in oil in a 4-quart heavy saucepan over moderate heat, stirring, until softened, about 8 minutes. Add puréed tomatoes, tomato paste, brown sugar, vinegar, and salt and simmer, uncovered, stirring occasionally, until very thick, about 1 hour (stir more frequently toward end of cooking to prevent scorching).
Purée ketchup in 2 batches in blender until smooth (use caution when blending hot liquids). Chill, covered, at least 2 hours (for flavors to develop).
note: Ketchup can be chilled up to 3 weeks.
HOMEMADE MUSTARD
Super yummy with burgers or with soft pretzels
1/2 cup yellow mustard seeds or black mustard seeds
3/4 cup cider vinegar
1/3 cup water
1 1/4 teaspoons sugar
1 1/2 teaspoon salt
1. Soak mustard seeds in vinegar and water at room temperature 2 days. (If seeds are not submerged, add just enough additional water to cover.)
2. Purée mixture in a food processor with sugar and 1 1/2 tsp salt until almost smooth, about 2 minutes. Thin to desired consistency with additional water and season with salt.
Makes 1 1/2 cups.
"Be My Baby" John Lennon ...awesome Lennon cover of Ronettes 1963 hit
"Keep Your Hands Off My Baby" The Beatles ..an early cover by the Beatles
What have you all been cooking? Please share your recipes and fave Beatle/McCarney music here!