TROPICAL RAW GRANOLA

I've been experimenting with raw granola recipes for a while now.  Finally, I've come up with one that I'm pleased with!  It has a good balance of oats, seeds, nuts and fruit. I've used natural unrefined ingredients to sweeten it slightly.  This recipe makes a chunky, crunchy granola. Being in Hawaii has inspired me to add coconut and dried mango!  If you don't have all the ingredients just substitute.  That's what I do!  I hope you like it!  Let me know what you think!  

INGREDIENTS: 
6 c whole rolled oats 
1/4 c whole grain wheat or spelt flour (or a gluten-free flour)
1/4 c quinoa or hemp seeds
1/2 c raw pumpkin seeds
1/2 c raw almonds, chopped
1/2 c raw sunflower seeds
1 c unsweetened coconut shreds

1/2 c pitted dates soaked in 1/4 c very warm water
1 medium-sized banana
1/2 c organic unrefined coconut oil
1/4 c rice syrup, honey or agave
1/8 tsp sea salt

1/2 c cacao nibs
1/2 c dried mango, chopped (or another dried fruit)


DIRECTIONS: 
1. Preheat your oven or dehydrator to 170 degrees F.  If you don't have a dehydrator setting on your oven set it to as low as it will go.  
2. In a small bowl, soak the pitted dates in the water.  
3. Measure the first seven ingredients into a large bowl.  With a wooden spoon, mix well until the ingredients are evenly dispersed.  
4. Put the banana, coconut oil, rice syrup (or other liquid sweetener), sea salt and soaked dates into a blender.  Blend until you have a smooth, creamy mixture.  
5. Add the liquid ingredients from the blender to the dry ingredients and stir well.  
6. Scoop big spoons of granola onto dehydrator sheets, parchment lined cookie sheets or rectangular cake pans.  Spread the granola into an even 2-2.5 cm (~1/2 inch) layer and press it together gently.  Pressing it will help create a chunky granola!  

7. Put the trays in your oven or dehydrator.  After the first 45 minutes gently turn the granola over.  

Dehydrate for another 1.5-2 hours depending on how you like it.  
8. Let your granola come to room temperature, add cacao nibs and dried fruit and then store it in the fridge in a large glass jar or ziplock bag.  
9. Try it with a few pieces of cut up fresh fruit (eg. bananas and pineapple) and some homemade almond milk (see another post for directions to make almond milk).  Enjoy!

VEGAN PUMPKIN GINGERSNAPS

I made pumpkin gingersnaps for our annual Thanksgiving weekend reunion.  Everyone LOVED them!  I reduced the sugar, changed a few things and veganized this recipe:

http://www.twopeasandtheirpod.com/pumpkin-gingersnap-cookies/

If you would like to try my vegan version here it is! 

Vegan Pumpkin Gingersnaps

Ingredients:

1 flax egg
2 1/2 c flour
1 Tbsp pumpkin pie spice

2 tsp baking soda
1/4 tsp sea salt  
1/2 c organic coconut oil (or Earth Balance)
3/4 c coconut sugar
1/2 c pumpkin puree
1/4 c molasses
1 tsp vanilla
1 Tbsp fresh finely grated ginger

Directions:
1.  Preheat your oven to 350 F. 
2.  Make a flax egg.  Put 1 heapingTbsp ground flax and 3 Tbsp warm water in a small bowl.  Set aside for 5 minutes.  Whisk it before adding it to the rest of the ingredients.  
3.  In a medium sized bowl, measure your flour (I used 1 1/2 c organic whole red fife plus 1 c organic white but you could experiment), pumpkin pie spice (buy or make your own-see another post) and sea salt.  Stir everything together and set aside.  
4.  In a blender, add your sugar and coconut oil and blend until smooth.  Add the pumpkin, molasses, whisked flax egg, fresh grated ginger and vanilla and blend until everything is incorporated.  
5.  Pour the wet ingredients into a large bowl and gently mix until just combined.  
6.  Refrigerate for 1 or more hours.  
7.  Roll small balls and put onto a greased or parchment lined cookie sheet.  (Roll in extra sugar if you want!)














8.  Bake for 12-13 minutes or until they start to look dry on top and brown on the edges.

HOMEMADE PUMPKIN PIE SPICE

Yesterday I decided that since I'm doing so much pumpkin baking I would make a batch of HOMEMADE PUMPKIN SPICE MIX!  It was really easy.  All I did was put all the spices in my coffee grinder (that I actually only use for grinding flax and spices!) and grind away! 

Here is the mix I made:  2 small cinnamon sticks broken up into pieces or 5 teaspoons (tsp) ground cinnamon
2 small nutmeg seeds or 2 tsp ground nutmeg 
2 tsp ground ginger (or omit ginger if you prefer to use fresh ginger)
1 level tsp ground cloves or 1 rounded tsp cloves
4-5 allspice seeds or 1 tsp ground allspice
Hmmm....perhaps this would smell nice in a bar of homemade soap or a homemade candle?!  I think I may do some testing!  
I think I may sprinkle some of this on a batch of pumpkin seeds before I stick it in the dehydrator! 

PUMPKIN MAPLE CHIPOTLE SOUP

#Pumpkin #Maple #Chipotle #Soup
Yesterday I baked a couple #sugar_pumpkins.  So far I've made some pumpkin soup and pumpkin chia pudding.  I'm also going to make some vegan pumpkin pie and vegan pumpkin muffins. 

INGREDIENTS:
3 lbs baked pumpkin chopped (I had two 1 1/2 lbs pumpkins)
1-3 T olive oil
1 1/2 bulbs garlic, roasted and chopped finely
3 large tomatoes, roasted (~2 c before roasting)

1 large onion, chopped small
1 T chili powder (I used ancho chili powder)
1 t coriander, ground
10 c fresh water
1 c red lentils, rinsed

1 apple, quartered and stem/core removed
juice of 1 large lime
1-3 T chipotle puree ( I LOVE spicy food so 
I use lots)
1 T  (or more) maple syrup
1-3 t sea salt
1/4 - 1/2 t fresh ground pepper

DIRECTIONS: 
1. Preheat your oven to 350 degree F.  
2.  Break the stem off your pumpkin(s).  Put your pumpkin on a cookie sheet on the middle rack in your oven.  Bake it for 30 minutes or more depending on the size of it.  A sharp knife should easily puncture the pumpkin if it is cooked.  Take it out and place it on a rack to cool.  
3.  Prepare the tomatoes and garlic for roasting.  Wash, core and cut the tomatoes in quarters.  Place the garlic on tinfoil, drizzle with a bit of olive oil and wrap.  Place the tomatoes in a preheated 400 degree F oven for about 30 minutes. 
4.  Fry the onion in a large soup pot on med-hi.  When the onion is soft and translucent add the coriander and chili powder.  Fry for a minute and then add the water and cleaned lentils.  Bring to a boil and then turn down to simmer. 
5.  Peel and remove the seeds and pulp from the pumpkin.  Chop up the pumpkin into bite sized pieces and add it to the pot of soup. 
6.  When the tomatoes and garlic are finished roasting, chop up the tomatoes and peel and chop the garlic.  Add them to the soup along with the apple.  
7.  Let the soup simmer for 20-30 minutes or until the lentils are cooked.    When everything is cooked add the remaining ingredients.  Ladle about half the soup (including 1/2 the apple) into your blender.  Making sure the lid is secure, puree until smooth and then add it back to the soup pot.  Taste and adjust lime, chipotle, S & P to taste.  

Serve with your favourite bread and salad!

      

PUMPKIN COCONUT CHIA PUDDING

#Pumpkin #Coconut #Chia #Pudding
I've been experimenting with pumpkin a lot in the past few weeks.  Over the next week, I'll try to add a few of the recipes.  This one I created a couple of weeks ago.  I made the mistake of writing the recipe on a scrap piece of paper and then I promptly lost it.  Today I found it in the recycling!  Yahoo!  

I love chia pudding because it is nutritious, gluten-free, vegan and could be served for everything from breakfast to dessert.  If you have an almond allergy you could substitute some other non-dairy milk such as brown rice milk.  

INGREDIENTS:
5 T chia seeds
1 c raw almond milk
1 c coconut milk, preferable fresh
1 c pumpkin puree
3-5 T pure maple syrup (depending on how sweet you'd it!)
1 t cinnamon
1/4 t each nutmeg and allspice
1 T fresh grated ginger (or 1/4-1/2 t dried)
1 t vanilla
pinch of cloves and sea salt

DIRECTIONS:
Put everything except the chia seeds in your blender.  Blend until smooth.  Add the chia seeds.  Pulse for a few seconds if you like a "tapioca' type consistency and blend if you prefer a smooth pudding.  Pour into a container with a lid (I like to use a large canning jar) and refrigerate for at least 4 hours.  I have to hide it behind the kale or it is gone before it has set!  Drizzle a little extra maple syrup on top of each individual serving before eating!

DILL GREEN CABBAGE SOUP

THIS is our family's favourite soup!  Everyone LOVES it!  
Ingredients: 
1 large red onion, chopped
1 T olive oil
2 large garlic cloves, minced
4-6 potatoes, chopped in large bite-sized pieces
5-6 large carrots, chopped
6 cups water
1 c red lentils, rinsed well until water is clear
2 c diced tomatoes
1 apple, washed, quartered and cored
1 medium sized head green cabbage, chopped
1 c red lentils, rinsed

2 T dried dill (or 1/3 c fresh)

1 can coconut milk

1- 2 T lemon juice 
S & P to taste

Directions: 
1. In a large pot saute 1 red onion in 1T olive oil over medium heat.  
2. When the onion is translucent add the garlic and cook for a minute more.  
3. Add the chopped potatoes and carrots and saute another minute.

  
4. Add the water, lentils, tomatoes and apple and bring to a boil.  
5. Add the chopped green cabbage.  

6. When the soup comes to a boil again turn it down and let it simmer for about 30 minutes or until the lentils are cooked.  
7. Turn the soup down to low and add the coconut milk.  Add more water if desired.  Gently heat for 3-4 minutes and then turn off the soup and add the dill, lime, S & P.  

VEGAN CAESAR SALAD DRESSING

This is one of my favourite salad dressings!  I adapted it from the Caesar Salad dressing in REBAR cookbook.  I substituted flax oil and water for some of the olive oil.  I added flax oil to get some good omega fatty acids.  I substituted water for some of the oil to reduce the calories in the dressing.  To make it vegan I use nutritional yeast in place of the parmesan cheese.  The nutritional yeast helps provide the hard to get B12.  Depending on the meal, I'll sometimes add some optional ingredients that compliment the other foods.  

INGREDIENTS:
3 garlic cloves
Juice of 1 large lemon
1 T capers 
1T caper juice
2 t Dijon mustard
1 t tamari soy sauce
1/4 t fresh cracked black pepper
1/3 c nutritional yeast (B12)
1/4 c flax oil (omega fatty acids)
1/2 c extra virgin olive oil
1/4 c water

Optional ingredient ideas: 
1/4 c fresh herbs (eg basil, rosemary or oregano)
2T pureed chipotle pepper 

DIRECTIONS:
Put all ingredients (except the water and oils) in the blender and blend until smooth. With the blender on low drizzle in the water and oils.  Store in the fridge in a container with a lid.  

CARDAMON PLUM CAKE

I came up with this cake late last night when I was trying to figure out what to do with all the plums we have left to eat.  We've already frozen about 30 lbs and made plum sauce and plum conserve.  It was gone just shortly after noon today so I know without asking that it passed the blog test.  SOME people were even arguing about the size of pieces that others were cutting for themselves!  

INGREDIENTS:
15 large prune plums
2c flour (I used 1c organic white and 1c organic whole grain red fife)
1tsp each baking soda and ground cardamon (~5 cardamon pods)
1c raw unsweetened almond milk (or any other milk)
1tsp balsamic vinegar
1c organic cane sugar
1/2c earth balance
1 1/2 tsp ground flax seed
2 Tbsp warm water
3/4 tsp pure almond extract

DIRECTIONS:
1.  Grease a 8 x 11 pan and set your oven to 350 degrees F. 
2.  Wash, half and pit the plums.
3.  Put sifted flour, baking soda and cardamon in a small bowl and set aside.  
4.  Put the milk and vinegar and another small bowl and set that aside.  
5.  In a medium sized bowl beat the earth balance and sugar until light and fluffy!  
6.  Add the ground flax, water and almond extract and beat for another minute or so. 
7.  Add the milk and vinegar mixture and mix together.  Don't worry about how it looks...
8.  Gently fold in the flour mixture and then spread evenly into the pan.  Dot the top of the cake with your plums leaving the skin side up.  

9.  Bake for 50-55 minutes.  When a toothpick comes out clean it is ready!  ENJOY! 

P.S.  I'm making this AGAIN tonight but I'm going to fold in 3/4 c of chopped walnuts.  

AUTUMN JUICE for 3 or 4

Now that the Fall is here it is time for one of my favourite fresh juices! Apples, pears, carrots and beets are plentiful here right now! 

INGREDIENTS:
6-8 large carrots
2 pears, quartered and cored
2 apples, quartered and cored
2-3 large beets, quartered
beet greens/kale ((~2c)
2-3 cm piece of ginger (to taste)

DIRECTIONS:
1.  Wash and cut up all your veggies and fruit. 
2.  Put it through your juicer.  I've found that putting juicy fruit after a handful of greens helps wash the veggies through!  

 

SOUTH INDIAN TOMATO COCONUT VEGETABLE CURRY

It's been TWO months since I've posted!  I broke bones in my leg and ankle on the August long weekend and life has slowed down a lot!  Ok....I was skim boarding!  

Having to have my leg up makes it difficult to do much!  Now I can stand up for 10-15 minutes at a time without much pain or swelling!  I'm back to cooking, baking, swimming and spinning on an indoor bike trainer!  Yahoo!  

Now that I'm back creating and the weather has cooled down in the Okanagan I'm craving warm foods like Thai and Indian curries, hearty soups, stews and hot desserts (like the plum almond crumble I made yesterday!).  

We still have lots of food in the garden but it will be time to winterize our square foot gardens soon!  Covering our beds with a portable greenhouse allows us to extend our growing season for a couple of months!  

So...the day before yesterday I decided to make a tomato curry because I had quite a few tomatoes to use up.  

INGREDIENTS:
6-8 large tomatoes, chopped
2-3 green chilies, seeds removed and chopped finely
1 tsp salt

1 1/2 c unsweetened organic coconut
2 tsp cumin seeds, dry roasted and ground
4 shallots or 1 large onion
1/2 tsp ground tumeric 
1- 1 1/2 tsp chili powder

3-4 potatoes, peeled and cut into bite-sized pieces

4-6 large carrots, cut into bite-sized pieces

1 c red lentils, rinsed until clean

3 T coconut oil
2 tsp mustard seed 
2 curry leaves

2 limes

DIRECTIONS:
1.  Prepare all your ingredients.  
2.  Put your tomatoes, green chilies and salt in a large pot and bring to a boil over medium heat.  Once boiling, turn down to minimum to simmer.  
3.  Meanwhile, put the next 5 ingredients in a food processor or blender and blend until smooth.  Add them to the pot.  
4.  Add your chopped potatoes and carrots and rinsed lentils and stir.  
5.  While the veggies and lentils are cooking heat up the coconut oil in a small pan.  Add the mustard seed.  When they splutter add the curry leaves and saute for a minute.  Add the mustard mixture to the large pot. 

6.  Just before serving add the juice from one lime.  
7.  Serve the curry over long grain brown rice or brown basmati.  Cut up the other lime into small wedges and serve along side the curry.  

VEGAN VANILLA CAKE ICING (and variations)

Ingredients:
1/2 c Earth Balance 
1/2 c organic virgin coconut oil
2-3 cups powdered coconut, date or organic cane sugar
1 tsp pure vanilla extract
1-3 tsp nut or coconut milk

~Optional ingredients~
1/4 c mashed berries and 1/4-1/2 cup fresh berries OR
3 T sifted cocoa powder OR
1/4 c shredded organic coconut OR
1/4 c organic vegan chocolate grated

Directions: 
1.  In a medium-sized bowl, add the Earth balance and coconut oil.  Using an electric blender, beat until smooth and creamy.  
2.  Powder the sugar in a high speed blender. 
3.  Add the vanilla and 1 c of sugar to the Earth balance/coconut oil mixture.  Beat well.  Add another cup of sugar and beat again.  Add more sugar to taste. 
4.  If needed, add nut or coconut milk 1 tsp at a time until desired consistency is reached. 

~Variations~
BERRY ICING:  Blend in 1/4 c fresh or thawed and drained berries that have been mashed well.  After icing, decorate with the reserved berries.  

COCOA ICING: Add sifted cocoa and blend well.

Coconut Icing: After icing your cake, sprinkle with coconut. 

Chocolate Vanilla Icing:  After icing your cake with the vanilla icing, sprinkle with grated dark/vegan chocolate.  

JAPANESE VEGGIE TOFU SOBA BOWL for 4

This is one of our family favourites!  It is easy and delicious!

Ingredients: 

1 lb firm tofu 

4 T tamari soy sauce

1/2-1 T sambal

1 T fresh squeezed lime

1 clove garlic, pressed

1 T fresh finely grated ginger

1 onion, chopped
2 cloves garlic, minced
1 head of broccoli, cut in bite-sized pieces
4 cups kale, chopped
2-4 carrots, julienned

soba noodles for 4
1-2 Nori seaweed sheets, cut in thin strips
4 t raw sesame seeds

Directions:
1.  Cut up the tofu into cubes or small strips.  In a small container with a sealed lid make a marinade with the next 5 ingredients.  Add the tofu, shake the container to cover the tofu and let it sit for at least 1/2 hour.  
2.  While the tofu is marinating prepare the next 5 ingredients. Cut up the nori, put it in a bowl and set it aside.  
3.  When the tofu is ready, heat up a wok or large cast iron pan to medium heat.  Add a small amount of olive oil and when hot add the tofu (without the marinade).  When the tofu is browned remove it from the pan and set it aside.  
4.  Boil a pot of water and cook the soba noodles according to the package directions.  When ready, drain and rinse several times with cold water.  Toss the noodles with the marinade.  
5.  Next, fry the onions in a small amount of oil (or water) and saute them until translucent.  Add the garlic, saute briefly, and then add the broccoli, carrots and kale.  Cook, adding water as necessary and stirring constantly just until the broccoli has changed colour.   
6.  To serve put 1/4 of the noodles in the bottom of each large bowl.  Add vegetables and tofu.  Top each serving with a sprinkle of nori and 1 t raw sesame seeds. 

BERRY COCONUT un-ICE CREAM (for 4)

Summertime is a time for frosty desserts! This is my favourite un-ice cream so far!  My son says this dessert is "berry nice"!

Ingredients:

2 c blueberries

2 c raspberries

2 T maple syrup

Coconut milk
Optional: 1T chia seeds

Directions:

Put berries in a high speed blender or food processor. Add maple syrup and chia seeds (if using). Turn on your machine and drizzle in coconut milk until a desired consistency is reached.  Enjoy immediately!
Note: substitute blackberries or strawberries 

EASY VEGAN FAJITAS for 4

It is ZUCCHINI time!  This recipe is perfect for a last minute summer dinner.  

Ingredients:  
1/2 red onion, chopped
2 garlic cloves, minced
2-4 sweet red and yellow peppers,  cut in bite-sized pieces
2 large tomatoes, cut in large cubes
1 medium zucchini, cut in 2 cm chunks

1 T flour (any kind)
1-3 t chili powder
1/2 t paprika
1/2 t cumin
1/2 water 

454 g firm organic tofu
3 T tamari sauce
1 garlic clove, minced
1 T fresh squeezed lemon juice

Whole wheat tortillas
Salsa
Guacamole

Directions: 
1.  Cut the tofu into bite sized pieces and put in a tupperware container with a lid.  Add the tamari, garlic and lemon juice and set aside for an hour or more.  
2.  While the tofu is marinating prepare all the vegetables.  In a large cast iron pan fry the onion in 1-2 T olive oil (or water).  When the onions are softened add the garlic and tofu and cook until starting to brown.  Add the peppers, tomatoes and zucchini and fry briefly.  Put the flour, water and spices in a jar and shake until mixed.  Pour into the stirfry and mix until the sauce starts to thicken.  
3.  Serve the stirfry in a fresh whole wheat tortilla with fresh lettuce, salsa and guacamole. 

TROPICAL PINEAPPLE GREEN SMOOTHIE ( 2 large or 4 small)

This smoothie is adapted from a smoothie I had at the amazing Zephyr cafe in Squamish, B.C.  I added hemp seeds, flax and chia for extra protein, vitamins and omega fats.  

Ingredients:
3/4 -1 cup fresh or fresh frozen pineapple
2 large oranges
1-2 cm slice of fresh ginger
1/4-1/3 c fresh parsley
1 1/2 - 2 cups packed fresh dark leafy greens (kale, spinach, chard)
1 heaping T hemp seeds
1 heaping T sprouted ground flax/chia seeds (or half a 1/2 of each)
water, unsweetened nut, soy or brown rice milk as needed for desired consistency



Directions: 
Put all the ingredients plus 1c liquid to your blender.  Blend on high for about a minute.  Add more liquid if needed.  If you use fresh instead of frozen pineapple add some ice cubes too.  

VERY BERRY GREEN SMOOTHIE (for 2-4)

 It is berry season in the South Okanagan!  We've already frozen our year's supply of strawberries and just picked up 60 lbs of organic blueberries at Warkentin Organic Farm in Abbotsford. 

I love berries!  I put them in muffins, loaves, muesli, oatmeal, pancakes, chia puddings and crumbles but most of them go in our morning smoothies!  They are sweet and oh so nutritious!  

This smoothie has become a regular around our house in the past couple of weeks....

Ingredients:  
1 banana
1 orange
10 -12 strawberries
1 c mixed berries (blueberries, raspberries, blackberries)
1 c unsweetened nut milk (eg. almond, cashew, sesame, hemp), soy milk or brown rice milk
1-2 c packed dark leafy greens 
(kale, spinach, chard)
1 heaping T hemp seeds
1 heaping T sprouted chia /flax mix (or 1/2 T of each ground)
fresh water as needed




Directions:  
Put the ingredients (except the water) in your vitamix (or powerful blender). 

Turn on high for about a minute.  Add enough water for a desired consistency.  Blend again for a few seconds.  Enjoy!  

I store extra in a large canning jar in the fridge.  Alternatively, I make popsicles!

VEGAN PESTO

I was away for a week and came back to a forest of basil in my garden!  I made this nutrient-dense pesto with vegans in mind because it is rich in B12, Omega fatty acids and protein.  

Ingredients: 
2c packed fresh basil leaves
5T walnuts
3T hemp seeds
2 large garlic cloves
3T nutritional yeast
1/2t sea salt
1/4t fresh ground pepper 

1T + 1t fresh lemon juice
1/4c + 2T olive oil
2T flax oil

Directions:  
1. Put the basil in your food processor and pulse for a few seconds to reduce the volume.  
2. Add the next 6 ingredients and process until desired consistency is reached.  (I like mine a little chunky.)  
3. Add the lemon juice and oils and pulse for a few more seconds. 

 4. Serve over pasta, as a sandwich or wrap spread or as a pizza sauce.  
5. Store leftovers in a glass jar in the fridge for about a week or store in the freezer for up to 6 months.  Cover the top of your pesto with a thin layer of olive oil to help prevent oxidation.  

MANGO CARDAMON SMOOTHIE

This is my NEW favourite mango smoothie!  

Ingredients: 

1 large mango or 2 small           

2 -3 small oranges

1 cardamom pod

1/2- 1 c fresh raw almond milk, 

soy milk or rice milk

Water

Directions:  
Cut up the mango.*
Peel the oranges and remove the seeds.  I find it easiest to peel oranges with the aid of a spoon.  

Crack open the cardamom seed and discard the shell.  
Put the fruit and the cardamom in your blender (if you don't have a powerful blender you probably need to grind the cardamom seeds before adding them).  Add your choice of milk.  Blend on high adding water to thin if necessary.  

*Ref: http://www.mango.org/how-cut-mango

QUINOA VEGGIE BURGERS (gluten-free)

Ingredients A: 
1 c quinoa, rinsed*
1/2 c long grain brown rice 
1 c chopped red onions
3 cloves garlic, finely chopped
2 T ground cumin
1 T ground coriander
1 t sea salt
1/4 t fresh ground pepper
3 c water

Ingredients B: 
2 c carrots, shredded 
1 c broccoli stem, peeled and shredded 
1 c dark green leafy greens (eg. kale, spinach, beet greens) chopped finely
2 T ground flax seeds (flax meal)

1/4- 1/2 c chickpea flour

Directions: 
Put the ingredients in list A in a rice cooker and turn on!  Meanwhile, prepare the ingredients in list B (except the flour), put them in a large bowl and mix together.  

When Ingredients A are cooked add them to the bowl of shredded veggies and mix well.  Add 1/4 cup chickpea flour and stir.  Cover and put the mixture in the fridge for 1/2 hour.   

Form balls that are about 6 cm in diameter.  If the ingredients are not forming a ball add some more flour.  Flatten the balls to about 1 cm thick patties.  

Heat a cast iron pan over medium low heat.  Add a small amount of coconut oil.  When hot fry the patties turning when brown.  Serve with tomatoes, mushrooms, pepperocini, hummus and buns for burgers or tortillas for wraps.  

*http://www.3fatchicks.com/5-health-benefits-of-quinoa/