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Healthy Living Recipes

Deb Morgan: “Dearest Chef Morgan,” the letter began. “We can handle this one of two ways: You can surrender the recipe for the Mushroom Nut Burger, or I can circulate a petition asking for same. I imagine it would take me about 10 minutes to get 200 signatures. Let me know if you need more. I suppose there is a third option. I can hazard some guesses, and have a bunch of unhappy experiments in my own kitchen.”

The letter concluded: “Please advise! I will be here until Friday and will ask at every meal if my ship has come in.”

Alas, though let it be known that it is impossible for me to answer all individual recipe requests, the letter in question put such a smile on my face that I have decided to surrender to the writer’s demands.

Mushroom Nut Burgers

Makes 6–8, depending on how large you like them.

2 tablespoons olive oil
¼ cup diced onions
1 tablespoon chopped garlic
5 cups diced button mushroom
¼ cup raw sunflower seeds
½ cup raw walnuts
1 tablespoon tahini
2 tablespoons tamari
1½ teaspoons dried or 1 tablespoon fresh oregano
1 teaspoon dried thyme
2 teaspoons lemon juice
½ teaspoon salt or to taste

Heat oven to 350 degrees. Toss onions, garlic, and mushrooms in olive oil with a pinch of salt. Roast in the oven for 20 minutes until everything is tender and starting to brown.

In a food processor, blend the sunflower seeds and nuts until they’re broken up. Do not overmix and allow it to become paste. Add the roasted vegetable mixture and the remaining ingredients, and pulse to combine.

Form mixture into patties. Heat a flat skillet with a little oil and sear both sides of the burger for 1 minute. Place burgers in the oven for 15 minutes to allow them to firm.

Alternatively, place mixture in an oiled baking pan or loaf pan and bake at 350 degrees for 35 to 45 minutes until firm.

Read Annie Kay’s Nutritional Commentary: The Gifts of Garlic.

These burgers are entirely plant-based and made with whole foods, and the walnuts and sunflower seeds add a large raw-food component. Another star of this recipe is garlic, which contains a sulfur-based compound called alliin. Alliin and the enzyme alliinase are separated by garlic’s cell structure, but when they mix (as when you crush or chop), they form a compound called allicin. Allicin has been shown to have strong cardiovascular and anti-cancer benefits. Optimize allicin activity by chopping or crushing garlic. Let chopped garlic stand while you do your other food prep, giving allicin time to develop.

Find more delicious and nutritious recipes in Kripalu Recipes.