Eggplant – the key ingredient in Baba Ganoush – is a member of the potato family, which also includes tomatoes and hot peppers. Often used as a meat substitute, eggplants come in many colors (purple, green, white or striped), shapes (pear-shaped or cylindrical), and sizes (anywhere from a golf ball to a football).

Eggplants are fat free, cholesterol free, and sodium free – AND they are low in calories and provide a good source of dietary fiber…more importantly, they are in season in North Carolina right now (from mid-June to mid-August) – that means they are fresher AND cheaper!!

When selecting eggplants, choose ones that are heavy for their size, without cracks or discolorations – and store them in the vegetable drawer of the refrigerator for 5-7 days. Once you’ve bought them, try out this recipe:

Easy Baba Ganoush

Ingredients:

• 1 medium sized eggplant
• 2 cloves garlic
• 3 tbsp tahini
• 3 tbsp lemon juice
• 1/2 tsp salt

Preparation:

1. Pre-heat the oven to 350 degrees. Prick the eggplant several times with a fork and bake directly on oven rack until soft (about 45 minutes). Allow the eggplant to cool, scoop out the flesh, and discard the skin.
2. In a blender or food processor, combine the eggplant and the remaining ingredients – process until smooth. Serve with pita bread or veggies – or use as a spread on your favorite sandwich.

Enjoy!

Whether or not you identify with being a vegetarian, there is one thing that the lifestyle has going for it – BEANS!

Beans are a great source of low-fat protein (and fiber!) – and a good addition to almost any dish that you would otherwise pair with meat. Chilies, soups, salads, etc.

Here’s a website that offers tons of bean recipes to get you started: http://www.savvyvegetarian.com/vegetarian-recipes/bean-recipes.php

Happy Cooking ~

These are the best homemade black bean burgers that I have come across in eight years of vegetarian living – kitchen AND taste tested!!

Ingredients

• 1 small onion, cut into 6 wedges
• 3-4 medium mushrooms (button or baby portobello, stemmed and cut into large chunks)
• up to 2 cups rolled oats (ex. plain Quaker instant oatmeal)
• 1 14oz can of black beans (drained)
• 1 egg
• 1 Tbsp chili powder
• 1/4 tsp salt
• water (as needed)
• Parmesan cheese (grated, as needed)
• olive oil (for cooking)

Directions

Add onion, mushrooms, and 1/2 cup of rolled oats to food processor and chop until there are no large chunks left (this may require removing the lid and stirring a few times) – it is important NOT to over-process. Add black beans and chop until MOST of the black beans are incorporated into the mixture. Add egg, chili powder, salt, and 1 Tbsp of water – blend until egg is incorporated (it’s okay if the spices are not evenly distributed). Again, DO NOT over-process. Turn mixture out into a mixing bowl and continue to stir. Add rolled oats – 1/2 cup at a time (up to an additional 1 and 1/2 cups), water (1 Tbsp at a time), and/or Parmesan cheese (1 Tbsp at a time) until the consistency is pliable and sticky, but not too moist. Place mixture in the refrigerator for 10 minutes. With WET hands shape patties (6-8 depending on size of patty) and place on a plate – use wax or parchment paper to separate patties, return plate to the refrigerator for another 15-20 minutes (time permitting) to allow the patties to set. Heat skillet at 5-6 and drizzle with olive oil. Once hot, add patties and cook until browned on one side (~5 minutes) – carefully flip and cook on the other side until the patties are firm and evenly browned. Serve as you would a “regular” burger!

YUM!

Enjoy ~