Lentil Balls (Vegan Meatballs)

Ingredients:

·         ½ cup uncooked green lentils

·         1 cup walnut halves, finely chopped

·         2 tsp olive oil

·         2 cups cremini mushrooms, finely chopped

·         3 large garlic cloves, minced

·         1 cup kale leaves, de-stemmed and finely chopped

·         1/3 cup dried cranberries, finely chopped

·         ½ tsp rosemary

·         ½ tsp thyme

·         ½ tsp oregano

·         1 Tbsp sherry vinegar

·         2 Tbsp ground flax + 3 Tbsp water

·         ½ cup rolled oats, ground into a course flour

·         ½-3/4 tsp sea salt, to taste

·         Ground black pepper to taste

Directions

1.       Add lentils to a medium pot along with 2 and ¼ cups water. Bring to a boil and then reduce heat to medium. Simmer for about 20  minutes, uncovered, adding more water if the lentils dry out. Once the lentils are fork tender, remove from heat and mash with a potato masher until it’s a coarse paste with some lentil pieces still intact. Set aside.

2.       Meanwhile, preheat oven to 325F. Toast the chopped walnuts for 9-12 minutes, until lightly golden and fragrant. After toasting, increase oven temperature to 350F.

3.       In a large skillet or wok, add the oil along with the finely chopped mushrooms and garlic. Season with salt. Saute over medium heat for about 7-9 minute, until most of the water cooks off. Now add the kale, toasted walnuts, cranberries, herbs, and sherry vinegar. Stir until combined and continue cooking for another few minutes until the kale is wilted. Remove from heat and stir in the mashed lentils when ready.

4.       In a small bowl, whisk together the ground flax and water. Stir for 10 seconds and then immediately pour into the skillet mixture. Stir to combine. Now stir in the ½ cup oat flour until combined. Season with salt and pepper to taste. The mixture should be fairly moist and sticky. If it’s way too sticky, add a bit more flour. If it’s dry, add another tbsp of water.

5.       Line a baking sheet with parchment paper. Shape the lentil mixture into balls and pack tightly with your hands so they hold together. Place on a baking sheet an inch or so apart. Repeat for the rest. If the mixture is too hot to handle, let it cool for a bit first and then proceed.

6.       Bake the lentil balls at 350F for 15 minutes. Remove from oven, gently flip over, and bake for another  11-13 minutes, until golden and firm on the exterior.

Makes 13-14 balls

Nutrition facts Per Ball:

Calories: 113.5  

Protein: 4 g

Fat: 6.8 g

Carbohydrates: 10.6 g

Fiber: 3 g

Sodium: 90 mg

Potassium: 200 mg

Phosphorus: 99 mg

 Recipe source: http://ohsheglows.com/

Bulgur Waldorf Salad

Makes 4 1-cup servings

Ingredients:
1 cup prepared bulgur (soaked as per package directions)
1 Granny Smith apple, cored and cut into 1/2-inch pieces
1 tbsp fresh lemon juice
1 cup celery, thinly sliced
1 cup red seedless grapes, halved lengthwise
1/2 cup low-fat plain yogurt
6 to 8 sprigs fresh mint, chopped (about 2 tbsp)
Pinch fresh ground black pepper
3 tbsp unsalted walnut pieces, toasted and chopped

Instructions:
1. Place bulgur in a large bowl. Add apple and lemon juice and stir to combine. Add celery, grapes, yogurt and mint, mixing thoroughly. Season with pepper.
2. Cover and refrigerate for a minimum of 1 hour or overnight to allow flavors to meld. To serve, sprinkle each serving with 1/2 tbsp walnuts.

Nutrients per serving:
Calories: 210
Protein: 8 g
Carbohydrate: 38 g
Fat: 6 g
Fiber: 9 g
Sodium: 49 mg
Potassium: 385 mg
Phosphorus: 189 mg

recipe from cleaneatingmag.com

Sweet and Spicy Candied Nuts

Makes about 16 servings

Ingredients:
2 cups pecans
1 cup walnuts
1 cup cashews
1/3 cup coconut oil
1/2 cup cane sugar (can also use maple syrup)
1 Tbsp cumin
2 tsp cinnamin
1/4-1/2 tsp cayenne pepper

Toss all ingredients in a large bowl. Bake at 250 degrees for about 30 min, unitl they are nicely toasted and glazed. Check on them often to make sure they are not burning. At the 30 min mark, reduce oven to 200 degrees and cook for another 15 min.
Remove from oven and break nuts apart gently with a spoon or tongs. Allow to cool before serving.

*you can substitute almonds, peanuts, pumpkin seeds, sunflower seeds, and any other type of nut or seed.

Nutrition Facts Per Serving:
Calories: 241
Protein: 3.4 g
Carbohydrate: 12 g
Fat: 21 g
Fiber: 2 g
Sodium: 2.4 mg
Potassium: 147 mg
Phosphorus: 98 mg

recipe addapted from www.choosingraw.com

COCONUT TRUFFLES

INGREDIENT:

2 cups walnuts (soaked for 3 hours and drained)
1 cup allowable dried fruit
1 tablespoon raw almond butter OR other allowable nut butter
1 teaspoon cinnamon
Shredded coconut (garnish)

DIRECTIONS:

1. In a food processor, blend walnuts until finely chopped.

2. While food processor is running, add dates one at a time until a sticky ball forms.

3. Open lid of food processor and add almond butter and cinnamon. Process until mixed. Form into small balls and roll in shredded coconut.

Makes about 5 servings
NUTRIENT INFORMATION PER SERVING (using dried apple)
Calories: 320
Protein: 6 g
Carbohydrate: 22
Fat: 26 g
Fiber: 4 g
Sodium: 20 mg
Potassium: 278 mg
Phosphorus: 161 mg

DRIED FRUIT AND NUT BARS

2 cups allowable dried fruit(apples, cranberries, mango)
2 cups walnuts, sesame seeds or other allowable nut
pinch of salt (optional)
1/2 tsp flavoring of choice

Using a food processor or blender, cut fruit into small pieces, toss into the food processor or blender, add nuts, seeds, blend until ball forms.

Press batter firmly into an oiled pie pan or cookie sheet, cut into squares. Or place form into small balls and roll in addition chopped nuts or seeds. Store in the refrigerator.