The term “organic” has become a marketing buzzword, but what exactly does it mean and why is it important to you? Simply stated, organic produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms (GMOs), or ionizing radiation. Organic foods provide us with the safest, healthiest foods for our bodies. The pesticides and chemicals that are used on conventional food products are not meant to be in our bodies. Numerous studies have linked their use to cancer and other degenerative diseases, as well as autism.
One of the most widely used pesticides is Monsanto’s Roundup, which is available in different varieties at your local lawn and garden stores. When you sit down to eat tonight, ask yourself, would you ever think about spraying your dinner with Roundup? Of course not! It’s poison, after all. Just read the label—it’s labeled as hazardous with a warning to “Keep away from food, drink and animal feeding stuffs.” Yet this is exactly what is sprayed on our foods, and it doesn’t wash off with water either.
Buying organic food products also protects you from consuming GMOs, which are plants or animals created through the gene-splicing techniques of biotechnology. Most developed nations do not consider GMOs to be safe. In nearly fifty countries around the world, including Australia, Japan, and all of the countries in the European Union, there are significant restrictions or outright bans on the production and sale of GMOs. In the United States, the government has approved GMOs based on studies conducted by the same corporations that created them and profit from their sale. Increasingly, Americans are taking matters into their own hands and choosing to opt out of the GMO experiment.
The organic food industry is now a billion-dollar industry and supermarkets all over the nation are stocking their shelves with organic produce and products. When shopping for organic produce make sure to check the label. Organic produce labels will have a five-digit code that begins with the number 9. For packaged food items look for labels that say “100% Organic” or “USDA Organic.” These labels will ensure that the items you are buying are made with at least 95 percent organic ingredients.
When buying organic produce, it’s always best to buy items that are in season. Not only will the produce be fresher, it will also help to save you money. Farmers’ markets and co-ops are also great places to buy inexpensive organic produce and specialty items. You’ll not only be buying fresh, local foods, but you’ll be helping to support your local farmers. Seeking out your local community-supported agriculture network (CSA) is also a wonderful way to get fresh, local, organic produce. Check around in your area for a farmers’ market or CSA and enjoy buying local and organic.
All of the recipes in this book are prepared using only organic ingredients. We believe that using fresh organic ingredients is the first step in making a truly delicious meal.
Hippocrates said, “Let food be thy medicine and medicine be thy food.” We say, “Why not let it be in the form of a delicious veggie burger!” The benefits of a whole-foods, plant-based diet are numerous, and in this book we’ve taken simple, plant-based ingredients and formed them into yummy family-friendly veggie burgers.
It’s important to know that veggie burgers and your traditional hamburgers, while both circular in shape, have very little in common. Veggie burgers tend to be stickier and require a bit more patience than regular ground-meat hamburgers when forming them into patties. It’s helpful to keep your hands moist while forming your patty. Another option is to use a ring mold and form your patties directly on your baking sheet or skillet. Simply drop spoonfuls of the burger mixture into the mold and press down with a spoon or your fingers and then remove the mold.
All the burger recipes in this book can be both panfried or baked, and most can be grilled. When baking it’s helpful to line your baking sheet with nonstick foil or parchment paper. When panfrying, it’s best to use a nonstick pan. Panfrying your burgers will result in a crispier outside, while baking tends to produce a firmer burger.
When grilling your burger, there are a few key tricks to keep in mind. Vegetable and bean burgers are much lower in fat and don’t have the same natural juices that a traditional meat burger has, so you need to oil your grill to prevent the burgers from sticking. Clean your grill, scraping off any bits and pieces. Then, take a paper towel dipped in oil and rub it thoroughly across the grates. Alternatively, spray your grill with a nonstick cooking spray or line it with nonstick foil. For an optimal grilling experience, it’s best to use a precooked, frozen burger patty. Place your frozen patty on a preheated gas or charcoal grill and grill for approximately 5 minutes on each side or until heated through. Not all burgers are grill friendly, so we’ve placed handy “grill friendly” labels throughout the book to help you identify which recipes work best for grilling.
While your veggie burgers might start out a little stickier than traditional hamburgers, they will firm up once cooked. You’ll find in most of our recipes we’ll use either flour and/or bread crumbs. These two ingredients help to bind the burger together. While you can use store-bought bread crumbs, we like to use our own Homemade Bread Crumbs (page 108). They are slightly seasoned and are great not only in veggie burgers but added to salads, pasta, and rice. If you are gluten sensitive, make sure you use a gluten-free bread. If you do opt to purchase store-bought bread crumbs, make sure to select toasted bread crumbs, as this will more closely match the kind used in our recipes—and note the Quick Tip on the recipe page for instructions on seasoning your bread crumbs. Also, don’t forget to check the ingredients label for any unnecessary fillers, additives, chemicals, or preservatives.
All of the burgers in this book can be stored in the refrigerator or frozen if done properly. The best way to prepare the burgers for storage is to lay them in a single layer and let them cool completely. They can then be placed in an airtight container (freezer-safe if you are planning on freezing) with a layer of wax paper in between each burger. Do not stack more than two or three on top of each other. Most burgers will generally keep for about three to five days in the refrigerator and about four to six months in the freezer.
To reheat, the burgers can be microwaved but they will not be as crisp. For best results, we recommend preheating your oven to 400°F and placing the frozen patties on a nonstick or parchment-lined baking sheet. Bake for 5 to 10 minutes on each side until heated through. The burgers can also be panfried with 1 teaspoon of oil heated in a skillet over medium heat. Cook your thawed patties for 3 to 5 minutes on each side or until heated through.
You’ll find that most of our recipes include either or both cooked beans and rice. Beans are a great binder for your burgers, and rice contributes good texture. You have a couple of options when it comes to using beans and rice and we’ll discuss them here.
Dried beans are inexpensive and require very little effort on your part. What you will need when working with dried beans is forethought. To prepare your beans it’s best to begin by rinsing them in cold water and picking out any small rocks or other debris. Place the beans in a large bowl (or a large pot) and cover with at least two inches of water. Let your beans soak for at least 6 hours (overnight or all day is even better), or until they have doubled in size. Transfer the beans to a large pot and cover with at least two inches of water. Cover with a lid and bring to a boil. Once boiling, reduce heat to medium and cook for 1 to 1½ hours until the beans are soft. Your beans are now ready to use. You can make large batches of beans and store the leftovers in freezer-safe bags in the freezer until ready to use. It’s a great time saver and the extra precooked beans will come in handy for other recipes.
Canned beans will also work in our recipes and can be a great time saver if you are running late or do not have prepared dried beans on hand. If you are going to use canned beans, we highly recommend that you purchase organic beans with low or no sodium added. Also, look for cans that are labeled BPA free. BPA stands for bisphenol A. Recent studies have linked BPA to various diseases and disorders, including breast cancer, asthma, heart disease, and neurological issues.
Rice is another inexpensive ingredient that doesn’t require a lot of prepping. If you have a preferred method for cooking your rice, such as a rice cooker, then you’re already ahead of the game! For a simple and foolproof method, preheat your oven to 350°F. Place 1 cup of rice, 2¼ cups of water, and 1 tablespoon of oil in an 8 × 8-inch glass baking dish. Cover tightly with aluminum foil and bake for 1 hour. Remove and fluff with a fork. Use the cooked rice as is, or add it to any recipe as needed.
The best way to ensure you have everything you need to prepare delicious, plant-based meals on a regular basis is to keep a well-stocked pantry. Not only will this save you loads of time by simplifying your future shopping lists, but it will make cooking with fresh, high-quality ingredients easy and joyful. Our pantry list below includes many of the items you will need to prepare the recipes in this book. If you are new to plant-based cooking, use it as a starting point for your grocery shopping list.
Nuts and Seeds:
chia seeds
sunflower seeds
pumpkin seeds
hemp seeds
almonds
cashews
macadamia nuts
Beans (dried or canned):
pinto beans
cannellini beans
kidney beans
garbanzo beans
black beans
adzuki beans
Grains:
quinoa
millet
brown rice
lentils
whole-wheat couscous
old-fashioned oats
Oils:
olive oil
canola oil
coconut oil
toasted sesame oil
sunflower oil
safflower oil
grapeseed oil
Flour:
garbanzo bean flour
millet flour
spelt flour
almond flour
brown rice flour
whole-wheat flour
whole-wheat pastry flour
Sweeteners:
coconut nectar
honey
maple syrup
coconut crystals
molasses
Spices and Seasoning:
sea salt
smoked paprika
nutritional yeast
oregano
parsley
Vinegars and Sauces:
soy sauce or tamari
coconut aminos
apple cider vinegar
balsamic vinegar
Worcestershire sauce
brown rice or rice wine vinegar
Miscellaneous Items:
miso (chickpea, sweet rice, or other varieties)
low-sodium vegetable broth
soy milk or other nondairy milk
soy milk powder
active dry yeast
Dijon mustard
Homemade Bread Crumbs (see page 108)
If you are just starting out on a plant-based diet, you may have questions about some of the listed ingredients. In this section, we hope to answer your questions and provide some insight as to why we selected the ingredients we did. If you don’t find the answers to all of your questions here, please feel free to contact us at info@thenakedkitchen.com and we will do our best to answer them.
You state that organic foods should be used whenever possible, but your recipes don’t list the ingredients as organic. Should I buy organic products or not?
All of our recipes are made with organic ingredients. In an effort to not be overly repetitive, we don’t label each ingredient as organic. While we strongly encourage everyone to use organic ingredients whenever possible, we understand that not everyone has access to organic items all the time.
What are coconut crystals and coconut nectar, and why are they used so often in your recipes?
Coconut crystals and coconut nectar are both plant-based sweeteners that we use in our recipes as alternatives to artificial sugars. Unlike other refined sweeteners, both coconut crystals and coconut nectar are minimally processed and still contain all their natural enzymes and nutritional value.
Why don’t you use agave nectar?
Most agave “nectar” or “syrup” is nothing more than a laboratory-generated, super-condensed fructose syrup, which is devoid of virtually all nutrient value. Agave nectar has a fructose content of about 75 percent, which is much higher than that of high-fructose corn syrup, which is about 55 percent. While we try to limit the use of sweeteners in our recipes, when a sweetener is needed we prefer to use either coconut crystals or coconut nectar.
Where do you find the ingredients you use in your recipes?
We purchase most of our ingredients from our local natural grocery stores. Whole Foods also carries most of the ingredients used in our recipes. From time to time, we do purchase ingredients through online vendors, but all the ingredients featured in this book should be readily available at your local natural foods store or supermarket.
Can I switch one ingredient for another in your recipes?
Unfortunately, questions like this are nearly impossible to answer without us preparing the recipe with that exact substitution. Each recipe featured in this book was specifically created using the ingredients listed. Veggie burgers, in particular, require an exact balance of ingredients to create the right texture and flavor combination. While we encourage you to be adventurous, to experiment and play with the recipes found in this book, not all substitutions will result in a positive outcome. Whenever possible, we have indicated where substitution are acceptable.
Can I substitute my usual sweetener in place of coconut crystals or coconut nectar?
Our recipes are generally created by experimenting with ratios until we get the right formula. All of the ingredients need to work together just so to create the final product. Different sweeteners have different properties and we cannot tell you how the recipe will turn out when another sweetener is substituted for the coconut crystals or coconut nectar. Whenever possible, we have listed alternative sweeteners with which we have had good luck. While honey isn’t specifically a plant-based food, we know many of our readers have easy access to honey and enjoy the health benefits that it offers, so we have listed it as a substitution whenever possible. If you follow a strict vegan diet and do not have access to coconut nectar or crystals, we encourage you to give brown rice syrup a try. It is similar in texture to honey, has a very mild taste, and is naturally gluten-free!
Many of your recipes use nutritional yeast. What is that and do I have to use it?
Nutritional yeast is a deactivated yeast as well as a source of vitamins, especially the B-complex vitamins, and a complete protein. It is also naturally low in fat and sodium and free of sugar, dairy, and gluten. Some brands of nutritional yeast, though not all, are fortified with vitamin B12. In our recipes, nutritional yeast is used for its flavor and texture. There are no substitutions for nutritional yeast and leaving it out of a recipe will drastically alter the final result and flavor, so we highly recommend having it on hand. Nutritional yeast can be purchased at most natural and health food stores. It’s usually located near the protein powders and vitamins.
Many of your recipes include a neutral-flavor oil. Which oils are considered to have a neutral flavor?
Canola, grapeseed, olive, safflower, and sunflower are all neutral-flavor oils.
In many of your recipes, you use nondairy cheese and nondairy milk. If I’m a vegetarian or otherwise non-vegan, can I substitute these ingredients with cow’s milk and cheeses?
In almost all cases you can easily substitute nondairy cheese for cow’s milk cheese without sacrificing the end results. When a recipe calls for nondairy milk, it is generally safe to substitute with cow’s milk. The only exception to this is when a recipe uses soy milk. Soy milk has certain properties that are different than other nondairy milks and cow’s milk. In these cases, it is best to use soy milk to ensure a positive result.
Throughout the book I see certain recipes are labeled with one or more of the following graphics:
Why is this?
We know many of our readers follow a gluten-free diet, so for them we have identified those recipes that are gluten-free. We’ve done the same for our recipes that are free of soy and soy products. Any of our burgers that are labeled grill-friendly will turn out best when grilled in a precooked, frozen state. You can find specific directions under Burger Basics (page 3) for grilling all of our veggie burgers.
