Lani Muelrath, MA Archives - Forks Over Knives

Mom’s Baking Powder Biscuits with Almonds

Lani Muelrath, MA — Wed, 20 Dec 2017 19:19:10 +0000

These comforting breakfast biscuits are a perfect way to slow down and savor holiday mornings. It’s one of a few choice recipes from Lani Muelrath’s latest book, The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness. Muelrath’s just-out guide not only teaches us how mindfulness can combat common dietary challenges (which are often amplified during the holiday season), but also aims to “restore the pure joy of eating.”

Yield: Makes 10 biscuits

1 cup plant-based milk
1 tablespoon apple cider vinegar
1½ cup whole-wheat pastry flour
½ cup almond meal
1 tablespoon baking powder
½ teaspoon salt

Instructions

Preheat oven to 450°F.
Combine plant-based milk and vinegar in a glass. Let sit for 5 minutes.
Mix together pastry flour, almond meal, baking powder, and salt in a large mixing bowl.
Add the soured milk to the dry ingredients, and mix until all ingredients moistened; avoid over-stirring.
Drop dough by large spoonfuls onto a nonstick baking sheet.
Bake for 10 to 12 minutes, until lightly browned.

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Basic Veggie Burger Recipe

Lani Muelrath, MA — Mon, 30 Nov 2015 23:42:08 +0000

Savory and satisfying, and loaded onto a whole-grain bun with the works, a good burger is always a hit. Plant-based burgers, aka veggie burgers, are a popular transition food that you can carry well into a full-fledged practice of plant-centered eating. This basic veggie burger recipe is drawn from the meatloaf formula my Mom used when I was a kid: ground meat, chopped onions, tomato sauce for moisture, seasonings, and oatmeal or breadcrumbs to bind it all together. I simply switched in meaty beans and grains (according to the dictionary, one definition of “meat” is the edible part of any food), added a variety of vegetables and seasonings, and dressed it in a nice crisp coating. This is a perfect example of taking a meal you already know and plantifying it.

Plant-based burgers don’t need to be limited to “burger” form, either. You can to create “meatballs” from any of these variations, serving them over pasta or rice with a sauce, or you can break them into bite-sized croquettes. Extremely versatile, these veggie burgers can be cooked up on the spot, or baked in batches to keep in the fridge or freezer for grabbing on the go.

Use this template to make All-American Veggie Burgers, Mexican Veggie Burgers, Indian Veggie Burgers (pictured), and Smoky Black Bean Tempeh Burgers.

From The Plant-Based Journey

Notes:
Short-grain brown rice has a natural stickiness that holds the burgers together; substituting long-grain rice or another grain may result in a burger that falls apart more easily. For a more savory flavor, cook the rice in low-sodium vegetable broth instead of water.

About nuts: While the optional nuts in this recipe add texture and flavor, you can eliminate them to reduce fat content.

Yield: Makes 7 to 8 palm-size burgers

Ingredients

Base

1 15-ounce can beans (any kind, rinsed and drained (1½ cups)
1 cup cooked short-grain brown rice (see note)

Vegetables/Nuts

1½ cups chopped raw vegetables (example: ½ cup each of onions, carrots, and mushrooms, or any desired combination)
¼ cup chopped nuts, such as walnuts, almonds, and/or pine nuts (optional; see note)

Binder

1 cup quick-cooking rolled oats, or bread crumbs

Seasonings

2 cloves garlic, crushed, or ½ teaspoon garlic powder
1–2 tablespoons of your preferred spices and seasonings, to taste
½ teaspoon sea salt

Moistener

2–3 tablespoons unsweetened, unflavored plant milk or vegetable broth, as needed

Crisp Coating

¼ cup cornmeal or chickpea flour (more as needed)

Instructions

Lightly pulse the beans in a food processor, leaving some chunks for texture, or partially mash them with a potato masher. Place the beans into a large bowl, along with the rice.
Finely chop the raw vegetables. I use my food processor, first cutting the vegetables into 1-inch pieces and then pulsing until finely chopped. Add the vegetables and nuts to the bowl with the beans and rice.
Add the binder and seasonings to the bowl, and knead to make the mixture workable for forming burgers. Add the moistener, 1 tablespoon at a time, if the burgers don’t hold together well. Chill for an hour or more, if time allows.
Form the mixture into palm-size patties about ⅜-inch thick.
Place the cornmeal or chickpea flour coating on a plate. Gently coat both sides of each burger, one at a time. Roll the edges against a flat surface to make a round shape with flat sides, and pat the coating onto the sides as well. This adds a nice crispy surface and helps the burgers keep their shape.
Cook the burgers in a nonstick pan over medium heat for 5 minutes, then turn and cook the other side for 4 to 5 minutes more. You can also bake the burgers on a baking sheet at 350°F for about 20 minutes.
Serve on buns or alone with your favorite condiments. Expect a savory, soft texture and a thin, crisp crust.

The post Basic Veggie Burger Recipe appeared first on Forks Over Knives.

All-American Veggie Burger

Lani Muelrath, MA — Wed, 12 Aug 2015 09:02:17 +0000

An expanded version of the basic plant burger recipe, this burger has been specifically hailed as a huge hit with families transitioning to plant-based eating. Try serving with sliced tomatoes, sweet onions, ketchup, mustard, barbecue sauce, and pickles or relish!

From The Plant-Based Journey

Yield: Makes 7 to 8 palm-size burgers

Ingredients

Base

1 (15-ounce) can pinto beans, rinsed and drained (about 1 ½ cups)
1 cup cooked short-grain brown rice

Vegetables/Nuts

½ cup grated carrot
½ cup chopped onion
½ cup chopped mushrooms
¼ cup chopped walnuts

Binder

1 cup quick-cooking oatmeal or bread crumbs

Seasonings

1 clove garlic, crushed, or ½ teaspoon garlic powder
1 tablespoon vegetarian Worcestershire sauce
2 tablespoons nutritional yeast
1 tablespoon chopped fresh dill, or 1 teaspoon dried
2 teaspoons smoked paprika
¼ teaspoon liquid smoke

Moistener

2–3 tablespoons ketchup or barbecue sauce

Crisp Coating

¼ cup cornmeal or garbanzo flour (more as needed)

Instructions

Lightly pulse the beans in a food processor, leaving some chunks for texture, or partially mash them with a potato masher. Place the beans into a large bowl, along with the rice.
Finely chop the raw vegetables. I use my food processor, first cutting the vegetables into 1-inch pieces and then pulsing until finely chopped. Add the vegetables and nuts to the bowl with the beans and rice.
Add the binder and seasonings to the bowl, and knead to make the mixture workable for forming burgers. Add the moistener, 1 tablespoon at a time, if the burgers don’t hold together well. Chill for an hour or more, if time allows.
Form the mixture into palm-size patties about ⅜-inch thick.
Place the cornmeal or chickpea flour coating on a plate. Gently coat both sides of each burger, one at a time. Roll the edges against a flat surface to make a round shape with flat sides, and pat the coating onto the sides as well. This adds a nice crispy surface and helps the burgers keep their shape.
Cook the burgers in a nonstick pan over medium heat for 5 minutes, then turn and cook the other side for 4 to 5 minutes more. You can also bake the burgers on a baking sheet at 350°F for about 20 minutes.
Serve on buns or alone with your favorite condiments. Expect a savory, soft texture and a thin, crisp crust. Notes: Rice: Short-grain brown rice has a stickiness that holds the burgers together; substituting long-grain rice or another grain may result in a burger that falls apart more easily. For a more savory flavor, cook the rice in vegetable broth instead of water. Nuts: While the nuts add texture and flavor, you can eliminate them to reduce fat content.

The post All-American Veggie Burger appeared first on Forks Over Knives.

Indian Veggie Burger

Lani Muelrath, MA — Sat, 30 May 2015 11:36:22 +0000

This is my personal favorite plant burger variation, having gotten hooked on anything Indian food–related during my first travels to India. An expanded version of the basic plant burger recipe, this burger has been specifically hailed as a huge hit with families transitioning to plant-based eating.

From The Plant-Based Journey

Find this recipe and more in the Forks Over Knives Recipe App.

Yield: Makes 7 or 8 palm-size burgers

Ingredients

Base

1 (15-ounce) can chickpeas, rinsed and drained (about 1½ cups)
1 cup cooked short-grain brown rice

Vegetables/Nuts

½ cup chopped sweet onion
½ cup grated carrot
½ cup chopped baked potato
¼ cup chopped walnuts

Binder

1 cup bread crumbs

Seasonings

1 clove garlic, crushed, or ½ teaspoon garlic powder
2 teaspoons curry vindaloo powder
1 teaspoon ground coriander
½ teaspoon sea salt

Moistener

2–3 tablespoons unsweetened, unflavored plant milk

Crisp Coating

¼ cup cornmeal or garbanzo flour (more as needed)

Instructions

Lightly pulse the beans in a food processor, leaving some chunks for texture, or partially mash them with a potato masher. Place the beans into a large bowl, along with the rice.
Finely chop the raw vegetables. I use my food processor, first cutting the vegetables into 1-inch pieces and then pulsing until finely chopped. Add the vegetables and nuts to the bowl with the beans and rice.
Add the binder and seasonings to the bowl, and knead to make the mixture workable for forming burgers. Add the moistener, 1 tablespoon at a time, if the burgers don’t hold together well. Chill for an hour or more, if time allows.
Form the mixture into palm-size patties about ⅜-inch thick.
Place the cornmeal or chickpea flour coating on a plate. Gently coat both sides of each burger, one at a time. Roll the edges against a flat surface to make a round shape with flat sides, and pat the coating onto the sides as well. This adds a nice crispy surface and helps the burgers keep their shape.
Cook the burgers in a nonstick pan over medium heat for 5 minutes, then turn and cook the other side for 4 to 5 minutes more. You can also bake the burgers on a baking sheet at 350°F for about 20 minutes.
Serve on buns or alone with your favorite condiments. Expect a savory, soft texture and a thin, crisp crust. Notes: Rice: Short-grain brown rice has a stickiness that holds the burgers together; substituting long-grain rice or another grain may result in a burger that falls apart more easily. For a more savory flavor, cook the rice in vegetable broth instead of water. Nuts: While the nuts add texture and flavor, you can eliminate them to reduce fat content.

The post Indian Veggie Burger appeared first on Forks Over Knives.

Mexican Veggie Burger

Lani Muelrath, MA — Wed, 30 Jul 2014 19:15:21 +0000

An expanded version of the basic plant burger recipe, this burger has been specifically hailed as a huge hit with families transitioning to plant-based eating. Try serving with avocado, tomato slices, and salsa.

From The Plant-Based Journey

Find this recipe and more in the Forks Over Knives Recipe App.

Yield: Makes 7 or 8 palm-size burgers

Ingredients

Base

1 (15-ounce) can pinto or black beans, rinsed and drained (about 1½ cups)
1 cup cooked short-grain brown rice

Vegetables/nuts

1½ cups total (in any combination) canned green chilies (drained), corn, onion, black olives, cilantro
¼ cup chopped nuts, such as walnuts, almonds, and/or pine nuts (optional; see note)

Binder

1 cup quick-cooking oatmeal or bread crumbs

Seasonings

1 teaspoon garlic powder
2 teaspoons ground cumin
2 teaspoons chili powder
1 teaspoon chipotle powder
½–1 teaspoon crushed red pepper flakes (if you like it hot!)

Moistener

2–3 tablespoons salsa, as needed

Crisp Coating

¼ cup cornmeal or garbanzo flour (more as needed)

Instructions

Lightly pulse the beans in a food processor, leaving some chunks for texture, or partially mash them with a potato masher. Place the beans into a large bowl, along with the rice.
Finely chop the raw vegetables. I use my food processor, first cutting the vegetables into 1-inch pieces and then pulsing until finely chopped. Add the vegetables to the bowl with the beans and rice.
Add the binder and seasonings to the bowl, and knead to make the mixture workable for forming burgers. Add the moistener, 1 tablespoon at a time, if the burgers don’t hold together well. Chill for an hour or more, if time allows.
Form the mixture into palm-size patties about ⅜-inch thick.
Place the cornmeal or chickpea flour coating on a plate. Gently coat both sides of each burger, one at a time. Roll the edges against a flat surface to make a round shape with flat sides, and pat the coating onto the sides as well. This adds a nice crispy surface and helps the burgers keep their shape.
Cook the burgers in a nonstick pan over medium heat for 5 minutes, then turn and cook the other side for 4 to 5 minutes more. You can also bake the burgers on a baking sheet at 350°F for about 20 minutes.
Serve on buns or alone with your favorite condiments. Expect a savory, soft texture and a thin, crisp crust. Notes: Rice: Short-grain brown rice has a stickiness that holds the burgers together; substituting long-grain rice or another grain may result in a burger that falls apart more easily. For a more savory flavor, cook the rice in vegetable broth instead of water. Nuts: While the nuts add texture and flavor, you can eliminate them to reduce fat content.

The post Mexican Veggie Burger appeared first on Forks Over Knives.

Veggie Burger Deluxe: Smoky Black Bean Burger

Lani Muelrath, MA — Wed, 30 Apr 2014 19:04:17 +0000

An expanded version of the basic plant burger recipe, this burger has been specifically hailed as a huge hit with families transitioning to plant-based eating.

From The Plant-Based Journey

Find this recipe and more in the Forks Over Knives Recipe App.

Yield: Makes 7 to 8 palm-size burgers

1 (15-ounce) can black beans, drained and rinsed (about 1½ cups)
1 large baked sweet potato
1¼ cups cooked short-grain brown rice
4 ounces firm tofu (or tempeh)
¼ cup ketchup
1 teaspoon garlic powder
1 teaspoon low-sodium tamari
1 teaspoon vinegar (any kind)
¼ cup nutritional yeast
1 teaspoon smoked paprika
Splash of unsweetened, unflavored plant milk

Instructions

Lightly pulse the beans in a food processor, leaving some chunks for texture, or partially mash them with a potato masher. Place the beans into a large bowl, along with the rice, sweet potato, and tofu.
Add the ketchup, garlic powder, tamari, vinegar, nutritional yeast, and paprika to the bowl, and knead to make the mixture workable for forming burgers. Add unsweetened, unflavored plant milk, 1 splash at a time, if the burgers don’t hold together well. Chill for an hour or more, if time allows.
Form the mixture into palm-size patties about ⅜-inch thick.
Roll the edges against a flat surface to make a round shape with flat sides.
Cook the burgers in a nonstick pan over medium heat for 5 minutes, then turn and cook the other side for 4 to 5 minutes more. You can also bake the burgers on a baking sheet at 350°F for about 20 minutes.
Serve on buns or alone with your favorite condiments. Note: Rice: Short-grain brown rice has a stickiness that holds the burgers together; substituting long-grain rice or another grain may result in a burger that falls apart more easily. For a more savory flavor, cook the rice in vegetable broth instead of water.

The post Veggie Burger Deluxe: Smoky Black Bean Burger appeared first on Forks Over Knives.

The Power of The 5-Minute Fitness Break

Lani Muelrath, MA — Sun, 10 Feb 2013 13:00:59 +0000

The face of fitness is changing. Yes, we still need a solid challenge to those muscles to keep muscle shape and some semblance of strength. But if you’ve been discouraged by the idea of hours of slugging it out at the gym, there’s good news. It’s called the 5-minute fitness break.

Research tells us that the first line of defense when it comes to exercise and your health is simply not sitting so much by punctuating periods of sedentary time with movement. That means in less than one second – the time it takes to go from sitting to standing – you positively impact biomarkers that, along with a whole-food, plant-based diet, can stride you away from disease. That is how you initiate a 5-minute fitness break – it’s that easy.

Lani’s Fit Quickies #8: Hot Seat, Aka Tush Tightener

https://www.youtube.com/watch?v=1MfkjlHKEP0

From there, it’s a short leap to sneaking in a muscle challenge. This layers in another benefit for you. Working your muscles encourages lipoprotein lipase (LPL) activity in your skeletal muscle; sitting suppresses it. Remember, LPL is an enzyme with the job of extracting particles of fat in your blood and transporting them to one of two places: to your fat cells for storage or to your muscle cells to be used for energy. Where do you want yours to go? By sitting less and challenging muscle – even in short, 5 minute bouts, you are inviting your body to be a better fat burner. Simple as that.

This phenomenon is one of the important inspirations behind my collection of portable 5-minute fitness moves. One of my favorites is Fit Quickie #9 because I can do this anywhere and anytime, including in the waiting lounge in the airport terminal. I call this exercise ‘Higher Assets’ (pictured) because of its ability to also raise your bottom line due to the specific challenge it presents to the gluteal and hamstring muscles. These are among the largest muscle groups of your body, which means you are getting a big return on your time spent in exercise when it comes to building that precious LPL activity in the muscles.

You can select any favorite exercise for your 5-minute fitness breaks. Combined with breaking up periods of sitting with getting up on your feet, you have a winning ticket to health and weight loss.

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