Category Archives: Healthy Recipes

Anasazi Bean Burgers

Skip to the recipe. Update 13 years after this was first published: we still make this anasazi bean burger recipe on the regular! We often refer back to this post for the recipe, even though it’s pretty simple. My husband over the years has pointed out a few places clarifications were needed. Here are the primary changes in the 2024 update:

  • Fixes for clarity and tips after making it on rotation for over a decade.
  • Doubled the recipe because we always double it now. (You could cut in half if cooking for two, or else freeze the uncooked patties.)
  • I’ve added how to cook the beans with a pressure cooker – because pressure cookers, like our basic Instant Pot (Amazon link), are time saving!
  • Confession: we don’t grow our own beans any more. We usually buy the anasazis in bulk online and store them in mason jars with silicon lids.
Anasazi Bean Burger from BabyBirdsFarm.com

(Original post): My mom was visiting last weekend. We had a nice visit and she checked out this blog. She let me know that I am again taking after my great-grandmother, Alpha, who wrote an article on Victory Gardens during World War II. I have always felt an affinity for this ancestor despite never meeting. Alpha (her father planned on working through the Greek alphabet except she was an only child) was an artist who studied under John Sloan. She was also a Long Island socialite who threw legendary Prohibition Era parties, attended by artists like author Thorton Wilder, who was supposedly in love with her. Before our urban farm days, I was known to host a party or two.

So I am all the more happy to carry on the tradition of championing Victory Gardens today. As much as we love fresh salads, tomatoes, and herbs like basil and mint, “salad” type items are actually not the best way to maximize a home garden. To really get the benefit of a “victory garden” try to plant calorie dense items, like potatoes, sweet potatoes and beans. Beans are an amazing source of protein, fiber and nutrients and my favorites by far are Anasazi Beans. They are a slightly sweet Heirloom bean, pretty and speckled maroon and white. If I were to describe the taste, I’d describe it as how the most awesome pinto bean should taste. They cook faster than other dried beans (they don’t need to presoak) and don’t have as much of the compounds found in other beans that can cause gas.

anasazi beans are easy to grow in zones 9-10

Plus, there is the legend of the beans…. Botanists may dispute the factual basis, but the story is that a dusty, sealed crock was found by archeologists in the ancient ruins of the Anasazi Indians, and lo and behold, the beans were viable and reintroduced to our diets. I have fond memories of exploring Mesa Verde and the dwellings of “the Ancient Ones,” carved into the stone, with my family as a child.

You can find Anasazis in the bulk section of a lot of grocery stores now, as well as online. Papa Bird has been growing them the last few years. One of the things I find “magical” about a bean is that it contains its future in itself. The bean is simply the seed. You can sprout and plant the beans from the grocery isle if you like. (I think we started from a bag I bought at the farmer’s market.) We try to remember to reserve a few from each harvest to plant the following year.

anasazi bean burger ingredients

Anasazi Bean Burger Recipe

My husband usually feels more satisfied with a little meat in a meal, but he makes an exception for Anasazi Bean Burgers. They are my favorite veggie burger and I hope you enjoy. Adapted from Moon Time/The Elk Restaurant.

Servings: 8 burgers

  • 2 cups dried Anasazi beans
  • filtered water, enough to go up twice the height of the beans in the pot
  • 1 bay leaf (optional)
  • 1/2 tsp cumin(optional)
  • 2 cloves of garlic, unpeeled (optional)
  • 1 tablespoon olive oil, plus more as needed
  • 1 small onion, diced
  • 1 small bell pepper, diced
  • 1 carrot, diced
  • 1 teaspoon cumin
  • 1/2 teaspoon Magic seasoning blend (link to our fav), smoked paprika (link to similar), and/or cayenne pepper
  • Salt and pepper to taste
  • 2 eggs
  • Approximately 1 1/2 cup dried bread crumbs
  • brioche or other yummy burger buns
  • your favorite “burger fixings” such as a sharp cheddar, caramelized or pickled onions, lettuce, tomato, ketchup, aioli…

Step 1
Distinctive-looking Anasazi beans have a unique, slightly nutty flavor and firm texture, and don’t need to be pre-soaked. You could pre-soak, in which case, cut the cooking time in half. Rinse the beans in fresh water. Add to pot with enough water that it is twice the height of the beans. Add 1/2 tsp of cumin, garlic and bay leaf to the water. If using a pressure cooker (Amazon link), cook 30 minutes at pressure (30 minutes if unsoaked – 15 minutes if presoaked), let sit for 5 minutes, and then release pressure. If boiling in a normal pot, boil uncovered for 1 hour (unsoaked) or 30 minutes (if soaked.) They should be soft but not mushy. Strain and let cool enough to handle. Discard the bay leaf and squeeze the gooey goop from inside the garlic cloves onto the beans, discarding the hard coating.

Step 2
Heat the oil in a medium skillet. Sauté the diced onion, carrot, bell pepper, and add remaining cumin, spices, and salt/pepper. Let cool slightly.

Step 3
Mash the beans with a fork, or a mashed potato masher, or break up the beans using your hands. Add the sautéed veggies to the chopped beans. This is a great time to taste the mix and add more spices and seasoning. Once tasting good, stir in the eggs and bread crumbs.

Step 4
Form the patties (I usually do 4 patties the first night and save the rest of the “batter” in the refrigerator for night two. We have also made sliders). Next, sauté the patties in oil until they’re golden, about 5 minutes on each side over medium high heat. I find starting the patties in a cold pan gets a nice crust. Tips: try not to move them around too much before flipping and add another splash of oil before placing the second side down. Add a slice of cheddar to the top of the patty when almost done and melt it a little in the pan. Serve on a bun with typical burger “fixings” (i.e. tomato, lettuce, pickle, avocado, mustard, ketchup, siracha, etc.)

Notes:

Although Anasazi beans don’t cause as much gas as other beans, it never hurts to add a little cumin, bay leaf and/or epazote to the cooking water. All three are classic flavorings for beans and are carminative, meaning they help reduce gas when cooked with beans.

Feel free to substitute another bean in this recipe if you can’t find Anasazis, but you will probably want to presoak them before cooking.

Tips for Cooking for Baby:

Reserve some of the “batter” with all the ingredients added, minus the egg. Blend or grind in a baby food mill. Add a little breastmilk, maybe some avocado. Delicious! Babies love the naturally sweet taste of beans and they are an excellent vegetarian source of protein.

For a baby that is ready for finger foods, cooked beans (e.g., Anasazi, black or pinto) and sautéed, diced veggies are excellent ways to practice pincher skills. If it is the first time, if your beans are still on the crunchy side, or if you are just paranoid, feel free to cut the beans in half or squeeze each one between your fingers to mush it a little and make it easier for baby to gum.

Updated 2.19.24 to optimize the anasazi bean burger recipe, including the option of a pressure cooker. Updated 1.5.13 to add a photo of the burger. Originally posted 8.21.12. -Mama Bird

Fresh Salmon Review – Kvaroy Arctic and Fulton Fish Market

If you have been following along for a while, then you know how much I like to host giveaways and make someone’s day. I suppose I earned enough giveaway karma that I was recently a winner! Kvaroy Arctic and Fulton Fish Market recently picked me on Instagram to receive a 4-5 pound filet of fresh salmon, salmon burgers and salmon hotdogs.

Papa Bird has never been the most enthusiastic of food blogger husbands. He would MUCH rather dig in versus wait for our food to be photographed. But he is also the more talented photographer in the family. (Let’s be honest, he’s a professional photographer and I don’t even know how to use a “real camera.”) Another of his (many) talents: he has the most amazing salmon smoking process. You can see the step by step recipe here. Wait a sec… I suppose rather than say “I won” this fish, really he did… the contest was to share a salmon recipe, and I entered his smoked salmon. So, when he took this beauty (that he won) off of our PK grill [affiliate link to the smoker/grill but it’s legit worth it] and asked, “Do you have to blog about this fish?” I said, “I don’t have to, but what a great idea!”

smoked salmon - fresh salmon from kvaroy arctic via Fulton fish market

So, for what it’s worth, I was not obligated in any way to review the fish and do not receive any kind of kick back for you buying or clicking through the seafood links, but I thought it was very much worth sharing. True, I did not pay for this shipment, but I will give my honest reactions.

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Kid-Made Almond Pulp Granola

Any time you cook with kids expect a mess. Multiple your prep time by three. Your results may not be as pretty or as perfect. Then again, kids cooking means kids more likely to try new food, having fun/bonding, and absorbing math and science!

Almond Pulp Granola with Mixed Nuts and Cinnamon

Would you like to see our last project? We made homemade almond milk. And with the unanticipated byproduct of leftover almond pulp, the kids made the most delicious almond granola — too tasty not to share.

Homemade Almond Milk Adventures

When the girls and I decided to try making almond milk at home, we picked up raw almonds at Specialty Produce. After soaking for a day, we ground the almonds in a Vitamix and strained it through cheesecloth leftover from my cheese-making days. If you are serious, you can buy a nut milk bag. If you just want to experiment, you can even use an old pillowcase or dishtowel to strain. It tastes really grainy if you don’t strain. But if you would like to try a nut milk that doesn’t need to be strained, I recommend cashews, like this raw cashew “horchata” recipe.

Vanilla Honey Almond Milk and Dark Chocolate Milk

We made a batch of vanilla bean honey almond milk (sweetened with the vanilla bean honey from San Diego Honey Company) and a dark chocolate almond milk. The basic vanilla recipe I found here and would make again. The chocolate recipe used melted chocolate, and wasn’t as smooth as I would’ve liked. Next time I’ll try raw cacao instead.

Watch this video of me milking nuts, lol…

 

Straining the almond milk through the cheesecloth reminded me so much of making cheese back in the day! It’s been nearly five years since I posted this step-by-step pictures guide to making fresh goat cheese (chèvre) – one of my most comprehensive posts ever. Little Bird used to help add the chèvre culture and roll the logs before she was even two.

Except when you make cheese, the liquid, or whey, is the waste, and the solid is the good stuff you are going for. Making almond milk, the reverse was true. In fact, the leftover almond pulp – which could’ve been just discarded, reminded me in texture of fresh ricotta. Which got me thinking…

Leftover Almond Pulp Makes Great Granola!

We ate a bunch of the almond pulp – which really needs salt – as a snack. I thought it could be interesting as a vegan stuffed pasta filling. Not to mention, it’s a fresher version of the almond meal I buy for baking. However our winning idea was granola!

Almond Pulp Granola with Mixed Nuts and Cinnamon

Drying Out the Almond Meal – Edible Kinetic Sand

Almond pulp leftover from making almond milk makes great granola

The girls had fun spreading out the almond pulp on a baking sheet to dry it out. Use your hands! Such good sensory fun and… it totally feels like kinetic sand! Seriously, you have to try it.

You dry out the pulp in a 200° oven for a few hours, checking it and stirring and breaking it up once an hour. You want the moisture mostly gone. A little browning is fine, but don’t burn any of it.

The result is “healthy looking” aka kind of a bland, crunchy thing. But once you add all the good stuff, it blends right into the granola, giving it extra body.

Making Almond Pulp Granola

Almond pulp granola

Please improvise with your favorite ingredients. We threw in whatever nuts we had in the freezer! Have fun with it.

Kid-Made Almond Pulp Granola
Author: 
Recipe type: Easy
Cuisine: Vegan, gluten-free
 
Don't throw away the leftover almond pulp when you make homemade almond milk! It gives body to the most delicious granola. Not to mention, the granola and homemade almond milk taste amazeballs served together!
Ingredients
  • Approx 1 cup of pulp from making almond milk from raw almonds
  • 1 cup of rolled oats or old-fashioned oats
  • 1 cup to 2 cups of raw nuts and seeds (we used a mix of walnuts, pistachios, pepitas, slivered almonds and chia seeds)
  • ¼ cup of unsweetened, shredded coconut (optional)
  • ¼ cup of melted coconut oil
  • 3 Tablespoons of maple syrup
  • 1 teaspoon of cinnamon
  • 1 teaspoon of vanilla extract
  • ¼ teaspoon of salt
Instructions
  1. First, if using leftover almond pulp from making almond milk, spread out the pulp in a thin, even layer on a baking sheet lined with a silicone mat or parchment paper. Bake in a 200* oven. Check it after two hours, breaking up, stirring and flipping the pulp. Bake for another 1 to 2 hours, checking and stirring periodically, until mostly dried.
  2. Next, allow the almond meal to cool, then add it and all of the rest of the ingredients to a medium-sized mixing bowl and stir.
  3. Finally, spread the mixture in an even layer on a baking sheet lined with a silicone mat or parchment paper. This time bake at 275* for 15-25 minutes, or until lightly brown and toasted. Let cool.
  4. IMPORTANT: Don't mess with it or break apart the giant granola bar until it has cooled for one hour. Then break it up into big chunks and store in an air-tight container.

Have you ever made homemade almond milk or granola?

Roasted Beets, Radishes, Squash and Green Beans with an Orange-Dill Vinaigrette [Recipe]

I consider recipes to be inspiration, not gospel. This next recipe, a roasted veggie salad, is intended to be a template, not a prescription. I had beets, radishes, summer squash, green beans, dill and oranges on hand. But PLEASE substitute anything you might have.

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Since learning about Specialty Produce at this event, we have since ordered their Farmers’ Market Box twice. I’m definitely a fan. You can see a sample below. If you use the group code BABYBIRD when signing up, you will automatically have $2 taken off each box. For $20 – or $18 for you – it is a generous amount and variety of produce. I don’t receive any kickbacks, per se, on your purchase, but it is possible I will get invited to more of their events, so letting them know I sent you is very much appreciated! Enter the giveaway at the bottom of the post to receive a box for FREE.

If you have been a long time reader of this blog, you may remember my focus on the produce of our yard… see this early post on a Three Sisters Succotash, for example. But with the current drought, we have really let most of our garden go. Sadly, for the first time in seven years, there is no summer harvest. Having fresh, local finds from Specialty Produce’s CSA-type box is proving to be the next best thing.

Example of a Specialty Produce Farmer's Market Box

For this particular box, I ended up hitting the road right after getting it to take the Little Birds up to my sister’s house. I didn’t want the produce to go to waste, so I threw it in the car with us. As luck would have it, she had plans for us to go to her friend’s BBQ and asked me to make a “veggie side.” I found some delicious blood orange olive oil in her cupboard, which I used for both roasting the veggies and the vinaigrette.

baby beets from #specialtyproduce

Aren’t those little beets pretty?

Roasted Beets, Radishes, Squash and Green Beans with an Orange-Dill Vinaigrette
Author: 
Recipe type: Easy
Cuisine: Mediterranean
Prep time: 
Cook time: 
Total time: 
 
Seasonal cooking: take what you find in your Farmer's Market Box, from the CSA, or your backyard, cook simply to highlight the freshness and toss with a light vinaigrette. I list the ingredients I used, but please improvise.
Ingredients
Roasted Veggies
  • 1 bunch of baby beets
  • 1 bunch of Easter egg radishes
  • 1 pound of summer squash
  • ½ pound of green beans
  • ⅓ cup of blood orange olive oil
  • salt
  • pepper
Vinaigrette
  • ⅓ cup of blood orange olive oil
  • juice of ½ an orange
  • 3 tablespoons balsamic vinegar
  • salt
  • pepper
  • ½ cup fresh dill, chopped
Instructions
  1. Preheat oven to 400* F. Peel and chop all of the veggies. Toss with olive oil, salt and pepper. Roast for approximately 30 minutes or until fork tender. (I added the green beans half way through.)
  2. Mix the oil, vinegar, orange juice, salt and pepper. Toss on the veggies when slightly cooled. Top with the chopped dill.
  3. Enjoy!

What are your favorite ways to enjoy summer bounty?

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Shrimp Stuffed Peppers (What We Are Eating Now)

Mild Anaheim or Poblano peppers are roasted, peeled and stuffed with a quick filling of shrimp and gooey cheese. Served with a fresh red pepper and tomato sauce, or a green tomatillo salsa verde, they make the perfect dinner alongside rice and beans.

shrimp stuffed peppers

I am experimenting with a new post format: just a quick look at what we have been eating. I have such a backlog of photos and recipes, and never enough time to write up the posts. I wanted to play around with a quick post, without writing up a full recipe. Maybe the photos and descriptions will inspire your next dinner? Please let me know what you think. I’ll be happy to share the recipes if requested. For tips on roasting the peppers, see this post on Spanish Tuna Stuffed Peppers.

shrimp stuffed peppers