chilly outside. chili inside.

thanksgiving leftovers = depleted.

fridge stock up = necessary.

soup season is upon us.

1 batch = 8 servings?

yes please!

I've portioned mine out into tupperware containers and tossed them in the freezer, and now I have a hearty meal when I need to pack a lunch but am in a hurry.

pre-portioned chili + overnight oats = sleep in.  

I've also mixed in some cooked quinoa for some extra sustenance when I have the time to enjoy it at home.
per usual, the options are endless.  pick your favorite veggies and... go!

I might take this opportunity to mention that self proclaimed carnivores gave this one the stamp of approval.  yippee!

spicy vegetarian chili

recipe: whole foods
serves: 6-8


the goodies:
- 2 tbsp. canola oil
- 1 medium onion, chopped
- 1 large carrot, chopped
- 1 stalk celery, chopped
- 1 medium red bell pepper, cored, seeded and chopped
- 1 medium green bell pepper, cored, seeded and chopped
- 3 cloves of garlic, minced
- 1-3 tbsp. pureed chipotles in adobo sauce (I used 3)
- 1 tbsp. dried oregano
- 2 tsp. ground cumin
- 1 tbsp. chili powder
- 1 1/2 tsp. salt
- 1 (28 oz) can diced tomatoes
- 2 cans of beans (I used black beans, and a fava bean/chickpea mix)

the fun part:
#1.) heat the oil in a large pot over medium heat.  add onions, carrots, celery, peppers and cook for 10 minutes.  add garlic and cook for another two minutes.  you want your vegetables to be softened, but not browned.
#2.) add chipotles, oregano, cumin, chili powder and salt.  stir gently to blend.
#3.) add tomatoes and 4 cups of water.
#4.) gently simmer over low heat, uncovered, for 45 minutes.
#5.) add beans and simmer for an additional 30 minutes.


what your body will like:
1 serving = 1.5 cup:
200 calories - 30 g carb - 5 g fat - 10 g protein

falling in love.

I am generally resentful of months that end with "ber".  

ber = brrrr.  

brrrr = cold.  

yuck!

and then I remember that this time of year does have its redeeming qualities:

- scarves and sunglasses.

- pretty leaves.

- PUMPKIN (oats)!

so here I am, [fall]ing back in love with fall.  

pumpkin oatmeal.

preparing your oats the night before:

a.) cuts down on prep time in the morning

b.) magically transforms 1/4 c. of oats into 1 very full bowl of oats

the trick to voluminous oats (from katie at cck) is to increase the water:oat ratio, let boil, and then let sit overnight. 

 the remaining water will be absorbed, the oats will gelatinize and voila! you have an enormous meal waiting for you in the morning.  

the goodies:
- 1/4 c. rolled oats
- 1.5 c. water
- 1/3 c. canned pumpkin
- 1 tsp. cinnamon
- 1 tsp. vanilla
- 1 tsp. your choice of sweetener (white or brown sugar, agave, stevia) *optional depending on your sweet tooth in the mornings
- 1/3 c. egg whites


toppings:
2 tbsp. greek yogurt
1 tbsp. ground flax seeds
1 tsp. nut butter
1 tsp. shredded coconut


the fun part:
#1.) bring your oats and water to a boil in a sauce pan.  keep on high heat, and let boil for 5 minutes.  transfer to bowl, cover, and store in fridge over night.
#2.) take your voluminous oats oat of the fridge, transfer back to sauce pan and reheat on medium temperature. stir in pumpkin, cinnamon, vanilla, and sugar, letting it reheat until it bubbles.
#3.) lower the heat and slowly add the egg whites, mixing continuously.  stir until the mixture thickens, 2-3 minutes.
#4.) transfer to bowl and top with your favorite goodies!


*if you like your oats cold in the morning, you can do up to step 3 and let sit in the fridge over night.  pumpkin pudding for breakfast?  why not!

what your body will like:
this HUGE bowl of oats (and toppings!) is only 270 calories and boasts this impressive macronutrient profile:
carbohydrates: 26 g
fats: 8 g
protein: 19 g

protein + complex carbs 

= keeping you full until lunch!

real deal.

hannah robinson, RD has a nice ring to it.

RD = real deal.

RD = registered dietitian.

source: http://polishmycrown.files.wordpress.com/2011/09/2435986_cjjfmyki_c1.jpg

I'm going to be a registered dietitian when I grow up!

picnics and pantries = so credible.

back to school this year meant back to 3rd year.

reee-wind.  

7 years of undergrad 

+ 1 professional designation 

= okay with me.  

one of my dietetics classes requires me to maintain a blog documenting the next few years of the program.  if you want more dietetics and fewer kooky puns, come visit me in cyber space at: http://blogs.landfood.ubc.ca/hannahro/

blogger's break = blogging break.

upon arriving home from africa, my head was swarming with new blog ideas.

for example:

what it is like to eat this.  [for lunch.  and for dinner.  every day.  for two months.]:

or how, under african apprenticeship, I learned how to make this amazing transformation:

and then I would have enlightened you with the adventures of collecting, cooking and eating fish straight from lake victoria:

or told you about the time we threw a dinner party for 11 on this tiny stove:

and then there were $5 feasts at the local indian restaurant:

and lastly I would have made you feel more at home by posting photos of outdoor markets:

I wanted to come home, with african recipes fresh in my mind and do this:

but instead, I did this:

good bye summer of 

adventurous cooking and exciting blog posts.

helllloo broken scapula!

after nearly a two month stint in sling, my broken shoulder is finally on the mend and I am able to:

- cook

- eat with my right hand

- type

food blogging necessities: check, check, check!

gtl.

first there was the jersey shore.  

then there was the geordie shore. 

now you can follow 5 housemates in their summer share in rural kenya.

we may be on a different continent and mtv may not have been documenting, but the same basic principles held true: GTL.

gym:

kick ass kenyan kardio anyone?

it was as if they knew I was coming when they built the house... the septic tank in the front yard doubled perfectly as a platform for yours truly to lead early morning aerobics classes!  the perfect pump-up playlist? the lion king soundtrack coupled with "it's raining men", of course!

tan:

trying to catch some rays on the coast to even things out? fail.

laundry:

ruth anne assumes the perfect power stance for scrubbing socks in the bathroom sink. 

the cow assumes perfect power stance for protecting our drying laundry from african critters in the front yard.

mrs. kenya.

mom and dad, I have something to tell you...

surpriiiiise!

the apollo family: july 2011.

a day at the office.

so know that you know I've been flying with suspicious pilots, riding rickety bikes, playing with farm animals and laughing at corruption in africa, it's time for me to finally give you some insight on my project. the project that most of you have funded through your generous donations and attendance at my relentless fundraisers.  the project that spurred me to leave behind a summer of bartending in kits to work in kenya. the project that I couldn't adequately describe until I had arrived in africa, was in the schools and working with the community.   

let me give you an overview:

 {#1: girl power.}

our main focus while in kanyawegi is to initiate "girls club".  we intend for girls club to be a district wide after school program for girls in standards [grades] 6-8 where they can talk about issues directly affecting females students, and ultimately reduce the rates of drop out, early pregnancy and hiv infection. a staggering percentage of female students are forced to miss school each month because they cannot afford to buy sanitary napkins.  to compensate for this problem they find themselves staying at home until menstruation is finished, or finding alternate ways to acquire funds to pay for these products.  unfortunately, these girls often see prostitution as the easiest way.  our project is aiming to provide a comfortable environment for girls to openly discuss issues that are relevant to them . our ultimate goal is be to provide a sustainable source of sanitary napkins to these girls.  most of our time has been spent collaborating with locals to build the curriculum, research existing clubs within the area and finding reliable ways to measure the success of our project in the long term.  this is a lengthy process and at times it can be frustrating not to see the fruits of our labor, but I trust that the work we put in now will align with GIVE's goal: to initiate village empowerment so that the girls will continue getting the support and supplies they need even when the muzungos are gone. 

 

{#2: hiv/aids education.} 

hosting a weekly soccer tournament: different schools from across the 17 school district meet once a week to play soccer.  during breaks they are supplied with lunch (which is another controversy in and of itself), and hiv education.  this includes question and answer periods, an hiv+ guest speaker and a condom demonstration (as you can imagine, another controversy).  posters, prizes, playing… it’s a fun way to spend a saturday.  

education is also provided in the schools throughout the week.  hiv/aids is actually part of the school curriculum in kenya, and when time allows, we travel to schools and teach refresher workshops on the subjects taught in each grade. 

{#3: education day.}

education day: GIVE funds a series of exams to students in the ojola school district between grades 6-8 .  we have worked on writing, editing and printing the questions to the hiv/aids portion of the exam (if only the kids knew this when they were dozing off during our workshops!).  each exam costs 100 KSH/student.  GIVE requires each student be responsible for 10 ksh and then funds the remaining 90.  unfortunately, corruption runs rampant and we’ve had to take on the responsibility of counting each student in each grade, and ensuring that we receive the adequate amount of money from each school.  this requires numerous visits and is the reason why I have so many stories to tell about bike rides.  fyi: $1.00 cdn = ~80 ksh.  this means kenyan student = $0.13, GIVE = $1.13.k.  education day will be held when the results from the compiled and the schools and students have been ranked.  more prezzies + prizes.  yipeee!

so there we have it.  I have traded 7 weeks of muddling mojitos and perfect pint pours for being a hiv educating/tax collecting/soccer star/girl power enthusiast.  as anticipated, time has absolutely flown by.  the next members of our team arrive soon, and we will spend our final week tying up loose ends and handing over the GIVE education team baton so that they can continue working on the projects for the rest of the summer.  it will be hard to say goodbye, and leave without seeing concrete results, but I know that I am part of a much bigger story and am thankful that I could play my part.


it has been the perfect combination of 
exhausting + exhilarating and humbling + hilarious.

next stop...?  unganda.  stay tuned if you want to hear about rafting down the nile!

amusing africans.

some things in africa are funny: 

- matatu names like usain bolt

- kids running around in t-shirts saying 

"bob's 50th birthday bash!"

- being offered bride prices including each of the big 5

somethings in africa are really funny:  

{please look carefully.  enough said.}

give me a... K!

{home sweet home.}

as my infrequent blogging, email responses and facebook postings may indicate, my access to internet has been far more limited than anticipated.  with this being said, it has come to my attention that for those of you following my blog, my updates might suggest that my time spent in kenya so far has been, ahem… trivial.

as fun as bowling nights, bake sales, james bond themed parties and amazing race scavenger hunts were, I promise I didn’t pester all of you for money for the last six months so that I could come to africa to fly planes, ride bikes, and come home at the end with a few candid shots of me hugging adorable african children.

let me start by introducing you to where I live.  
I will make it easy for you to remember.   
just remember the letter K.

kenya: the country I am in.

kisumu: the 3^rd largest city in kenya. a 30 minute matatu [bus] ride away from our home. the epicenter of all things luxurious: internet cafes and grocery stores.

kanyawegi: the community of villages outside of kisumu that I am living and working in. the home of the ojola school district. situated on the shores of lake victoria [which any local will proudly declare as the 'SECOND LARGEST fresh water lake in the WORLD.']

kaguya: the name of the compound our house [palace] is in.  also home to: several dozen cows, one rooster with a 7 am wake up call, two gobbling turkeys, some crazy goats and a pack of howling dogs.  also found here: houses much more modest than our own, yet are home to lovely locals who will proudly explain the biblical history of their names with any introduction.  

{tl: neighbor's pets. tr: maize + neighbor's home. bl: kaguya's gates. br: morning carpool.}

oh, and introducing you to my new home wouldn't be complete without introducing you to bridget.  bridget also lives at kaguya and likes to: patiently wait behind rock walls so she can jump out and scare mzungus, sing songs with actions, read books by saying each individual letter of each word and posing for photographs.

 {say cheese!}

gran fondo: kenya.

 please meet: sam.

with our project well under way, we have become busy girls with places to be and people to see.  

what's the best way get yourself around a rural kenya village?

on bikes of course!

not just any bikes. 

what do you get when you take a 1 gear cruiser, made of 50 kg of solid steel?  add to that description a loose chain, faulty breaks and permanently flat tires.  

and there you have him, samuel, the son of hannah.

I am certain a day of riding sam in kanyawegi will more than adequately prepare me for riding in the gran fondo at the end of the summer.

samuel doesn't fly solo however.  he comes in a fleet of equally unsturdy bikes.  amongst them is his closest rival: boaz, the husband of ruth.

the two of them take turns being the centre of attention at the bike repair shops (a daily occurrence), making deafening screeching noises while you fly downhill desperately trying to brake, and losing nuts and bolts as they clunk their way across mountainous terrain.

in all honesty however, these bikes have been present for some of the most notable african adventures experienced so far.

they have helped us commute between schools in the kanyawegi school district to collect exam fees for our education day.  they have gotten us to and from meetings where we have shared and collaborated ideas for the after school girls club we hope to launch by the end of the summer.  they have gotten us to church so we can hear amazing gospel music, and were there waiting for us so we quickly escape after our embarrassing impromptu presentation in front of the congregation.  they have taken us to markets for fruit and to lake victoria for fish.  they have waited patiently in fields while we watch sunsets and while we chased monkeys out of maize crops.  they have heard me scream prayers as the top of my lungs when I was certain I was going to ride straight down hills into lake victoria.  they have witnessed me carry african men and women on the back as they nonchalantly chat on their cell phones.  they have been cut off my herds of cows and swarmed and chased by equally large herds of african children screaming, "mzungu, how are you?!" at the top of their lungs.

they are huge, they are clunky, they are exasperating and they making my legs as strong as a kenyan athlete’s.  yet somehow, they are still incredibly endearing.

samuel, the son of hannah, boaz the husband of ruth.. I wouldn't even trade them for this:

{and it was really, really fun.}

picnics and pantries: international.

today I have managed to: sneak in an early morning workout in kitsilano, watch the canucks win while sitting in yvr, enjoy lunch in london and rode in a van with 20 africans into the town of kisumu, kenya. 

several flights and timezones later we arrived in the small, beautiful town that we'll be calling home for the next 7 weeks.

our seamless day of travel continued all the way to buying tickets on the last flight from nairboi to kisumu this morning.

too good to be true you might ask? yes. 

oops, our tiny little airline had given us not only the last spot on the plane, but had sold us a ticket without a seat.  

this girl + 3 bags + jetlag + 0 seat = no longer as cute as a button in her rumpled canucks t-shirt.

there are no problems, only solutions, right? jumper seat it is!

the next thing I knew, I was getting ready for take-off, in the cockpit of a tiny african airplane. after telling me not to touch any of the buttons or switches in front of me, the pilot took an incoming call on his blackberry, checked his mobile facebook one last time, and the next thing I knew we were cruising over kenya.  oh, and did I mention that at this point we are still trying to get in touch with the airport we'll be arriving at to see if they're still open?  it's okay though if they aren't, he assured me.. I can always come to his bbq tonight if we have to reroute back to nairobi.

all is well that ends well, and the charming pilot (just think, the bachelor: kenyan style), has me in one piece at my final destination.

and I am here to tell you that I haven't been here for 12 hours and I am already smitten.  my body is melting from the heat and my heart is melting from people.

the perfect combination.

if I don't want to leave I can always call my new friend with the phone number he gave me and take him up on his offer to marry into a kenyan family.  don't worry though, friends.. he's a pilot.  I'm sure he'll fly me home for visits on the weekends.

can you do the can can?

sound familiar?  remember the time I went to india and got a bonus day?  

with my new found time I wrote a post about delicious 

cranberry oatmeal.

fast forward 5 months, and here I am with a bonus day before I leave for africa.  

{can you do the can can revisited}

for the last three weeks I've avoided grocery shopping so that don't leave the country with a a fully stocked fridge.  

perhaps a little too preemptive, but it's forced me to be creative and to make some picnics out of my pantry.

I plumped up my fresh produced with some protein packed canned foods and voila, a well balanced meal is born.

of course, due credit goes to my mother who recently replaced our rickety old can opener because she feared it may give us tetanus.  more proof she's a major contributor to this blog.

canned goods + sparse veggies = delicious salad

summer salmon salad.

the goodies:

salad:
- 1 can of salmon
- 1 can of artichoke hearts
- 1 can of lentils
- 1/2 cucumber, cut into bite sized pieces
- 1/2 bell pepper, cut into bit sized pieces
- 1/2 c. grape tomatoes, halved
- 1 green onion, chopped
- 1/4 c. quinoa, uncooked

dressing: 
from: KathEats

- 2 tbsp. olive oil
- 1 tbsp. dijon mustard
- 1 tbsp. honey
- 1 tsp. salt
- 1/3 tsp. pepper


the fun part:


#1.) get your quinoa cooking while you prepare the rest of the salad: add 1/2 c. of water to uncooked quinoa in a small pot and bring to a boil.  lower heat, cover with a lid and let simmer for 15 minutes.
#2.) crank open your cans, and toss in bowl with remaining chopped vegetables.
#3.) prepare your dressing in a small bowl.
#4.) add quinoa to veggies, drizzle dressing over top and stir until combined.

minimal grocery shopping + minimal dishes = maximum satisfaction.

what your body will like:


#1.) salmon: all those good omega-3s we talked about last time!
#2.) lentils: fiber and protein? win!  eating your carbohydrates with protein slows down their digestion, and prevents blood sugar levels from spiking.  lentils are full of this dynamic duo!
#3.) quinoa: not only is quinoa a whole grain, but it is also a complete protein.  want a refresher on all quinoa's health benefits?  check out this versatile quinoa recipe!

excuse me, I have a plane to catch and a few extra items in the refrigerator that need to be polished off before take off.  

stay tuned, the next picnics and pantries post will likely be coming from kenya!

omg [omega-3s].

  I have finally crawled out from underneath that huge mountain of notes, and I am ready to share a semester worth of nutrition knowledge with all of you. 

I'm here to redeem myself for disappearing from the blogosphere... it happened with good reason!

my brain is full, my tummy is hungry and I'm ready to be 

back on the blog.

soy maple salmon

recipe by: lauren gibson
serves: 4

the goodies:
- 4 6oz wild BC salmon fillets
- 3 tbsp maple syrup
- 1/4 c. soy sauce
- 3 tbsp dark sesame oil
- 2 tsp grainy mustard
- 1/2 tsp hot chili sauce
- 2 green onions, chopped
- 2 cloves of garlic, minced
- 2 tbsp fresh ginger, finely chopped

the fun part:
#1.) preheat the oven to 400 degrees and line an 8 x 8 baking dish with tinfoil.

#2.) in a small bowl whisk together maple syrup, soy sauce, sesame oil, mustard and chili sauce.  stir in scallions, garlic and ginger.

#3.) pour marinade into your prepared baking dish and place salmon in marinade, skin up.  allow salmon to marinate for 30 minutes to one hour.

#4.) once marinated, bake for 10-14 minutes, or until white protein appears and fish flakes.

{one day, if summer ever comes, I'll provide you with the bbq method.  however, judging by the hail storm I was caught in during my run yesterday, that won't be any time soon.}

what your body will like:
essential fatty acids: just like our body isn't able to make some of its own protein, it's also not able to make all of the fats necessary for your body to function properly.  there are two classes of essential fatty acids that we need to obtain from our diets:

omega-6s: vegetable and plant based oils
omega-3s: leafy green vegetables, flaxseeds and salmon

the ratio of omega-6s to omega-3s in our body is really important.  the more we consume of one, the less we are able to utilize the other.  unfortunately, on average our diets contain more omega-6 rich foods than omega-3s.  this means that not only are we not getting consuming enough omega-3s, but the ones we do eat aren't being used by the body properly, because they are being overpowered by the omega-6s.

omega-3s and omega-6s have completely opposite roles, so balance is key.

so what does this mean?  

pump up the omega-3 intake! 

marine sources, like salmon, are the best way to do this because they have more of the essential acids necessary for:

#1.) important structural and functional cellular components

#2.) roles in prevention of chronic heart disease

#3.) beneficial effects on brain and cognitive functions

#4.) health of women during pregnancy and breast feeding

who's your mama?

caterer + doctor = nutrition student.

my mom is the reason why: I love to cook and have big feet. 

my dad is the reason why: I love science and look german.

hannah the hybrid.

picnics and pantries has reason to be thankful for my mother:

#1.) all my cook books and utensils have been acquired from her overflow collection

#2.) she has been giving me kitchen appliances since my 13th birthday

#3.) she takes me grocery shopping for expensive ingredients when she comes to visit

she is the reason why I was making pleas for pate sandwiches at age 3, was taking quinoa mango salad for lunch in middle school, and most recently, show up to bake sales with raspberry cheesecake brownies.  

she may also be partially responsible for my quick wit and sass.

[yes, she came up with the blog title herself.]

the lady has some credentials:

dessert baker turned freezer food home business owner and operator turned full fledged caterer.
[all while providing her family with the best tasting meals of all!]

not to mention, she's picnics and pantries editor and number one promoter.  

what's next? 

a guest food blogger, of course!

here she is folks, this martha is the real meal deal.

::::::::::::::::::::::::::::::::::::::::::::::::::::::

April and May, while the rest of us are waiting for spring to finally come, students are waiting for exams to finally be over. Everything else piles up while the midnight oil is burned... including blogs.

What's a blogger to do? Call home of course! I can't write her exams, prepare for the trip to Kenya or train for her half marathon, but try my hand at a food blog?  

Why not.

During busy times [did I mention exams?], your freezer can be your best friend.  If you have a few things stashed, worrying about eating properly can be crossed off your list of things to do.  Make extras each time you cook so that you can freeze the leftovers... instant, healthy meals are ready when you need them, and the pots have already been washed.

Make batches of the basics, beans and rice can be prepared in bulk, measured and packaged and pulled out ready to go.  2 cups of beans is equivalent to a 540 ml can, and if you bag your cooked brown rice in 260 ml packages, you can throw this recipe together in no time at all.

Don't need 12 Brown Rice Patties for one meal?

You can freeze the rest, of course!

Brown Rice Patties 

recipe from: clean eating

serves: 12 servings 

the goodies:

- 1 sweet potato, peeled and grated 

- 1 zucchini, washed, trimmed and grated 

- 3 carrots, peeled and grated 

- 1 1/2 c.// 260 ml. cooked brown rice 

- 1/2 c. flour [whole wheat, rice, kamut...you get the idea, not white!] 

- juice of 1 lime 

- juice of 1 lemon 

- 1 tbsp sesame oil 

- 1/4 c. / 60ml. raw unsalted almonds, coarsely chopped 

- 1/2 c. / 60 ml. raw unsalted sunflower seeds, coarsely chopped 

- 1 tsp. sea salt 

- 2 cloves garlic, chopped 

- freshly ground black pepper 

- 1 egg 

- 1 egg white 

the fun part:

#1.) preheat the oven to 375. and line a baking sheet with parchment. 

#2.) using a clean dishtowel, press any extra water out of the grated vegetables. 

#3.) process almonds and sunflowers in a food processor, or chop by hand. 

#4.) combine all the ingredients in a large mixing bowl.  mix well.  mixture should be fairly stiff. 

#5.) measure patties using your 1/2 cup measuring cup.  

#6.) place all 12 on your baking sheet and bake for 40 - 45 min, or until lightly golden on top.

Now you have 12 meals ready to go.  Pack them in a pita, with tzatziki, cucumbers and tomatoes, have them on top of a salad or treat them like a regular burger.  Truth be told, Iʼve even eaten these for breakfast.

what your body will like:

being full and being fueled!

who's your mama?

caterer + doctor = nutrition student.

 my mom is the reason why: I love cooking and have big feet.

my dad is the reason why: I love science and look german.

hannah the hybrid.

picnics and pantries has reason to be thankful for my my mother:

#1.) all cook books and utensils have been donated from her overflow collection

#2.) she has been giving me kitchen appliances since my 14th birthday

she is the reason why I was making pleas for pate sandwiches at age 3, was taking quinoa mango salad for lunch in middle school, and most recently, show up to bake sales with raspberry cheesecake brownies.  

she may also be partially responsible for my quick wit and sass [yes, she came up the the blog title].

the lady has some credentials: dessert baker turned mass creator and distributor of freezer meals turned full-fledged caterer.  

she's picnics and pantries editor and number one promoter.  what's next?  a guest post, of course! 

here she is folks, this martha is the real meal deal.

:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

April and May, while the rest of us are waiting for spring to finally come, students are waiting for exams to finally be over.  Everything else piles up while the midnight oil is burned...including blogs.  

Whatʼs a blogger to do?  Call home of course!  I canʼt write her exams, prepare for the trip to Kenya or train for her half marathon, but try my hand at a food blog?  Why not. 

During busy times [did I mention exams?], your freezer can be your best friend.  If you have a few things stashed, worrying about eating properly can be crossed off of your list of things to do.  Make extras each time you cook so that you can freeze the leftovers...instant, healthy meals are ready when you need them, and the pots have already been washed. 

Make batches of basics, beans and rice can be prepared in bulk, measured and 

packaged and pulled out ready to go.  2 cups of beans is equivalent to a 540 ml can, and if you bag your cooked brown rice in  260 ml packages...you can throw this recipe together in no time at all.  

Donʼt need 12 Brown Rice Patties for one meal?  

You can freeze the rest, of course! 

Brown Rice Patties 

recipe from: clean eating

serves: 12 servings 

the goodies:

- 1 sweet potato, peeled and grated 

- 1 zucchini, washed, trimmed and grated 

- 3 carrots, peeled and grated 

- 1 1/2 c.// 260 ml. cooked brown rice 

- 1/2 c. flour [whole wheat, rice, kamut...you get the idea, not white!] 

- juice of 1 lime 

- juice of 1 lemon 

- 1 tbsp sesame oil 

- 1/4 c. / 60ml. raw unsalted almonds, coarsely chopped 

- 1/2 c. / 60 ml. raw unsalted sunflower seeds, coarsely chopped 

- 1 tsp. sea salt 

- 2 cloves garlic, chopped 

- freshly ground black pepper 

- 1 egg 

- 1 egg white 

the fun part:

#1.) preheat the oven to 375. and line a baking sheet with parchment. 

#2.) using a clean dishtowel, press any extra water out of the grated vegetables. 

#3.) process almonds and sunflowers in a food processor, or chop by hand. 

#4.) combine all the ingredients in a large mixing bowl.  mix well.  mixture should be fairly stiff. 

#5.) measure patties using your 1/2 cup measuring cup.  

#6.) place all 12 on your baking sheet and bake for 40 - 45 min, or until lightly golden on top.

now you have 12 meals ready to go.  pack them in a pita, with tzatziki, cucumbers and tomatoes, have them on top of a salad or treat them like a regular burger.  truth be told, Iʼve even eaten these for breakfast.

what your body will like:

a night off.