Killer Sauce

Yes, I made another dynamite recipe from The Tropical Vegan cookbook this afternoon.  On the menu was Island Bean Burgers with Caribbean Creole Sauce.  My honey had one and really liked it – see even meat eaters can enjoy vegan recipes.

The burgers were made with black beans, cooked warm brown rice, onion, ketchup (I used organic with no HFCS), chili powder, dried oregano, cumin, garlic, salt and pepper.  You mash everything together with a potato masher, form into 4 patties with wet hands then cook in 1 tbsp peanut oil till nice and crispy on both sides.  The sauce was the star of the show.  Here is the goods on the Creole Sauce:

1 tbsp canola oil

2 tbsp chopped red onion

1 finely chopped garlic clove

1 tbsp cilantro or finely chopped fresh flat-leaf parsley

1/4 tsp dried thyme

1/2 cup tomato ketchup

1/4 cup water

1/2 tbsp cider vinegar

1/2 tablespoon fresh lime juice or more to taste

1 tsp molasses

1/8 to 1/4 tsp hot pepper sauce

salt & fresh ground pepper to taste

I just put everything in a small saucepan and brought to a boil.  I then reduced the heat and let it simmer for about 5 minutes, stirring continuously.  This stuff would taste great on soooo many things.  I will be using it to jazz up some of my rather bland dishes. 

I also had 2 pieces of Ezekiel Cinnamon Raisin bread topped with 1 tbsp PB and cranberry apple butter

 

This morning I went to the gym and had a great workout. I decided to do a little cardio mix-up.  I started with a 2 mile run then moved over to the Elliptical machine with moving handles for 18 minutes.  Next I went back to the treadmill for a 3 mile run followed by a 10 minute walk to cool down.  I also did a nice free weight circuit that included biceps, triceps, chest, abductors, adductors and glutes. 

Before heading out I had a nice and filling breakfast that consisted of 1/3 cup oat bran moistened with 1/2 cup water then when the water was completely absorbed I added 1/2 cup Greek yogurt.  I mixed in 1 Weetabix biscuit which made the mess even more creamy.  I topped the bowl with 1/4 cup Cinnamon Puffins, a sprinkle of cinnamon, 1 mini box of raisins and a tbsp PB.

After my workout I snacked on a sliced golden delicious apple and a piece of string cheese.

I am going to enjoy some decaf chai tea and a Z Bar in a little while.  I am in desperate need of something warm.  Have a great day.  See you later.