If you’re trying to save on calories, fat, and cholesterol, then veggie burgers are the way to go.

If you’re trying to save on calories, fat, and cholesterol, then veggie burgers are the way to go.

Completely vegan and easier to make than you think, they’re flavored with baked sweet potato, cumin, and fresh parsley.

Since most of the ones you find in the freezer section tend to be pretty flavorless, whip up this recipe that will knock your socks off.

Just whip up the mixture, heat up the patties, and they’re ready to serve to impress your vegetarian and meat-eating friends alike.


1 small sweet potato, baked
1/4 cup dry quinoa
1/4 cup dry barley
15-ounce can garbanzo beans, rinsed and drained
2 tablespoons parsley
1 teaspoon cayenne pepper (optional)
1 1/2 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon pepper
2 tablespoons whole wheat flour
2 tablespoons olive oil
1 1/2 fresh red peppers


  1. Preheat oven to 400°F. Bake the sweet potato for 45-60 minutes or until soft.

  2. While the sweet potato is baking, cook the quinoa and barley in separate pots until soft, about 30-60 minutes (barley takes a little longer).

  3. Remove the stem and seeds from the red peppers. Cut the whole pepper in quarters and the half a pepper in half, and roast all six pieces in the oven for about 15-20 minutes.

  4. Once the sweet potato is baked and cooled, combine garbanzo beans, sweet potato, parsley, cayenne pepper, cumin, salt and pepper, flour, and one tablespoon oil in a food processor.

  5. Allow the grains to cool, and then in a separate bowl, mix the bean mixture with the quinoa and barley.

  6. Heat the remaining tablespoon of oil in a large pan on medium heat. Place heaping spoonfuls of the mixture onto the hot pan, and use the back of the spoon to pat them flat and form four-inch diameter patties. Brown both sides of each burger. Serve on a bun with one piece of the roasted pepper, sliced into thirds.

TEFF LOVE | A Review by Adriana Janovich
From The Spokesman-Review

Quick look: Ethiopian food can seem intimidating, especially with long names like ye’tshom kwalima kwas, or white-bean sausage dumplings, and ye’denich be’kaysir atakilt, or tender potatoes with pickled beets and onion in a lime vinaigrette. Portland food blogger Kittee Berns – http://kitteekake.blogspot.com – demystifies these dishes in her new softbound book.

What’s inside: Ethiopian cuisine is characterized by colorful – often spicy – dishes and communal eating. Food is pinched by hand using spongy flatbread, or injera. It’s traditionally made from teff, the ancient grain that lends its name to the title of this 186-page book.

Recipes are divided into 13 chapters such as breakfast, appetizers and snacks, cooked vegetables and casseroles, beverages and sweets, and tibs, or stir-fries, as well as others. The introduction includes an overview of ingredients as well as a grocery list in both English and Amharic. Recipes titles are given first in Amharic, then followed with an English explanation – from ayib, or a soft, cultured vegan cheese, and azifa, tangy lentil salad, to ye’selit fitfit, or torn injera soaked in a seasoned sesame seed sauce.

Berns has “veganized” several recipes, dubbing them “new Ethiopian,” as well as included a few fusion recipes. These feature Ethiopian flavors added to nontraditional foods. (Spiced teff snickerdoodles or mocha teff brownies, anybody?)

Berns offers serving tips as well as tips for cooking for a crowd and time-saving measures. There’s a list of resources and suppliers in the back. .

What’s Not: Most recipes aren’t accompanied by photographs. Rather, there’s about a half-dozen color photos showing several recipes at once, typically served on injera.

Berbere Paste

From “Teff Love” by Kittee Berns

This recipe produces dishes that are lighter in flavor than those that contain imported ground berbere, but Berns said in her book they’re still full of flavor. For more heat, add more cayenne. Berns said she has found 1 ½ teaspoons makes a moderately hot paste that’s similar to the heat of imported berbere.

2 tablespoons organic canola oil

1/3 cup minced onion

6 cloves garlic, pressed or grated (about 1 tablespoon)

2 teaspoons peeled and grated fresh ginger

3/4 teaspoon salt

1 tablespoon whole coriander seeds

8 whole cloves

1/2 teaspoon whole nigella seeds (optional)

1/4 teaspoon whole ajwain seeds (optional)

1/2 teaspoons whole fenugreek seeds

1/4 teaspoon husked green cardamom seeds

1/4 cup New Mexico Chili Powder (See recipe below)

2 tablespoons granulated onion

1 tablespoon mild paprika

1/2 teaspoon cayenne, plus more if desired

1/4 teaspoon ground cinnamon

8 large fresh basil leaves

1/2 cup water

Put 1 tablespoon of the oil and the minced onion, garlic, ginger and salt in a small saucepan. Cook over medium-high heat, stirring frequently to keep the garlic from burning, until the onion is soft and golden brown, about 5 minutes. Transfer to a blender or mini food processor.

Put the remaining tablespoon of oil and the coriander, cloves, optional seeds, fenugreek and cardamom in the same saucepan and cook over medium heat, stirring frequently, until fragrant, about 2 minutes. Quickly add the chili powder, granulated onion, paprika, cayenne and cinnamon and cook, stirring constantly, for 1 minute longer. Transfer to the blender and add the basil and water. Process into a thick, smooth paste. Taste and add up to 2 tablespoons additional cayenne, ½ teaspoon at a time, if desired.

Yield: ¾ cup

New Mexico Chili Powder

From “Teff Love” by Kittee Berns

Stem, seed and vein 1 ½ ounces of dried New Mexico chilies. Grind the chilies in an electric coffee mill or spice grinder until powdered.

Yield: ¼ cup

Ersho (Teff Sourdough Starter)

From “Teff Love” by Kittee Berns

1 1/2 cups teff flour, any variety

1 1/2 cups filtered water, plus more if needed

2 teaspoons instant yeast

Day 1: Combine 1 cup of the flour, 1 cup of the water, and the yeast in a large nonreactive bowl and whisk until smooth and well combined. Cover with a plate or clean, dry tea towel and put the bowl on a rimmed baking tray to catch any overflow (the mixture will bubble, rise and fall). Let it rest undisturbed in a warm, draft-free place for 24 hours. In cooler months, you can put it in an unheated oven or on top of the refrigerator.

Day 2: If any liquid has accumulated on the surface, carefully pour it off (it’s OK if it’s dark). Gently stir the bubbly mixture, incorporating any batter clinging to the sides of the bowl or plate. If you used a tea towel and it gets wet at any point, replace it with a dry one. Mix in ¼ cup of the flour and stir gently until smooth and well blended. Cover the bowl again and let it rest undisturbed in a warm, draft-free place for another 24 hours.

Day 3: Before starting this step, read the troubleshooting tips that follow the recipe. In hot weather, skip this step and go directly to Day 4.

If any liquid has accumulated on the surface, carefully pour it off (it’s OK if it’s dark). Gently stir the bubbly mixture again, incorporating any stray batter. Add the remaining ¼ cup of filtered water and stir to combine. If you’ve poured off any liquid, add a little bit more water; the starter should be the consistency of pancake batter. Cover again and let it rest undisturbed in a warm, draft-free place for 24 hours longer.

Day 4: If any liquid has accumulated on the surface, carefully pour it off (it’s OK if it’s dark). Stir once more, gently incorporating any stray batter. Use immediately to make injera.


• In hot weather, the starter has a tendency to over-ferment and may become too sour. To avoid this, skip Day 3 and move directly to Day 4 (you’ll be decreasing the fermentation time by 24 hours and the flour by ¼ cup.

• Be sure that everything that comes in contact with the starter is clean, including all utensils, dishes, and especially your hands and fingernails; otherwise, you might introduce bacteria that could ruin the starter. There should never be any visible mold on the starter; if you see any, discard the batter and start over.

• Leftover starter can be kept in a clean, dry jar, loosely covered in the refrigerator. When you plan to use some of the starter, bring it to room temperature, feed it with equal amounts of teff flour and filtered water (Berns usually adds 2 to 4 tablespoons of each), and let it rest in a warm spot for 24 hours. Stir the starter. If it’s bubbly and active, proceed with the recipe; otherwise, toss it out and start over.

Yield: 1 ¼ cups

Note: For smaller portions, this recipe can be easily halved.

Calories: 678; protein: 24.0 g; total fat: 6.0 g; saturated fat: 0.0 g; cholesterol: 0.0 mg; sodium: 30 mg; carbohydrates: 132.0 g; fiber: 24.0 g

Ye’tef Injera (Teff Sourdough Crepes)

From “Teff Love” by Kittee Berns

This recipe makes injera that are smaller than those found in restaurants, making them more manageable to cook. If you’ve already made Ersho, homemade injera will take an additional 36 hours to ferment before they can be cooked.

3 cups teff flour, any variety (see note)

1 teaspoon ground fenugreek

5 tablespoons Ersho, at room temperature (see recipe above)

4 cups filtered water, plus more if needed

1/2 teaspoon salt

Day 1: Make the injera batter. Sift the flour and fenugreek into a large nonreactive bowl. Add the Ersho starter and water and whisk until smooth and well blended. Cover with a plate or a clean, dry tea towel, and let rest undisturbed in a warm, draft-free place for 24 hours. In cooler months, you can put it in an unheated oven or on top of the refrigerator.

Day 2: If any liquid has accumulated on the surface, carefully pour it off (it’s OK if it’s dark). Gently stir the bubbly mixture, incorporating any batter clinging to the sides of the bowl or plate. If you used a tea towel and it gets wet at any point, replace it with a dry one. Measure out ½ cup of the batter and transfer it to a small saucepan. Cook the batter over medium-high heat, stirring constantly, until the liquid evaporates and the batter turns into a thick, rubbery dough (once the pan gets hot, this will only take 2 to 3 minutes). Immediately remove from the heat and spread the dough out onto a ceramic plate and let cool for 5 minutes. Return the cooked dough to the bowl of teff batter and blend using an immersion blender until smooth and bubbly. Alternatively, blend in batches using a food processor or blender and return the batter to the bowl. The batter should be the consistency of a thick slurry or crepe batter; if it seems too thick, whisk in a little filtered water to thin it out. Cover the bowl again and let it rest undisturbed in a warm, draft-free place for another 24 hours. In cooler months, you can put it in an unheated oven or on top of the refrigerator. A few hours after blending, you should notice that the batter has risen and is actively bubbling.

Day 3: If any liquid has accumulated on the surface, carefully pour it off (it’s OK if it’s dark). Add the salt and gently stir to combine; it should be the consistency of a thick slurry or thin crepe batter. If it’s too thick, add a small amount of filtered water as needed to thin.

To cook the injera: Heat a nonstick flat griddle or skillet over medium heat. Line a counter or table with a large, clean, dry tea towel. Keep another dampened tea towel nearby.

Form the injera by pouring 1/3 cup of the batter into a disk on the hot griddle. Use the back of a small spoon to quickly and lightly smooth the batter into a 7-inch disk, starting in the center and working in concentric circles until you reach the edges (try to keep the center of the crepe the thickest and the edges the thinnest). The disk should be about ¼-inch thick.

Cover the pan and cook the injera for 3 minutes (do not flip it, as injera are only cooked on one side). Fully cooked, the injera should be dry on the top with little holes that have formed over the entire surface; the bottom should be firm, smooth and unbrowned. Depending on your cookware and stove, you’ll most likely need to adjust the heat to achieve this. Use a flat, flexible spatula to loosen the injera and then quickly transfer it to the towel-lined surface. Cover it with another clean, dry tea towel.

Use the dampened towel to wipe off any visible starch on the pan or griddle. Repeat the cooking process until the batter is used up. As they cool, the injera will develop a spongy texture, and they can be stacked without sticking.

Once they’re completely cooled, wrap them in a clean, dry tea towel and store them in a tightly closed zip-tie bag. Be certain that the injera are dry; otherwise the bag will collect moisture and the injera will spoil. If you notice any condensation, open the bag to air it out.

Yield: 16 (7-inch) injera

Note: Injera made from whole-grain brown teff will be a deep chocolate-brown color. If you want lighter injera that look similar to those served in Ethiopian restaurants, use ivory teff flour.

Calories: 96; protein: 3.0 g; total fat: 1.0 g; saturated fat: 0.0 g; cholesterol: 0.0 mg; sodium: 39 mg; carbohydrates: 19.0 g; fiber: 3.0 g

WHAT: A public educational demonstration about chicken suffering and veganism.  WHEN: Tomorrow, Saturday May 9th; 2:00-4:00pm; meal at Root afterward and ice cream at FoMu too. All are welcome to join us. We’re gonna have a real feast!

WHERE: KFC, 30 North Beacon, Allston-Brighton. We chose KFC to stand up for chickens because it a major bird killing corporation and because Allston is a great location to reach lots of folks.

RSVP/INFO: if you can know in advance, please RSVP yes to rayshick@msn.com or just answer this email or just show up. (Demo is weather permitting only. Check for postponement email or call 978-257-7062 on morning of protest.) Signs, literature, and costume provided.

WHY: Come out and show people that the secret in KFC’s secret recipe is the torture of over 800 million chickens a year. They and virtually all other chicken producers cut the beaks off hens without pain killers and drug their chickens with antibiotics to keep them alive through conditions that would otherwise kill them. Every year tens of millions of chickens die slowly and painfully of diseases and injuries because letting them die is cheaper than providing even minimal veterinary care. Worldwide, 46 billion chickens are eaten each year; over 98% of those are factory farmed. The rest suffer terribly as well. At slaughter, they are often scalded to death and/or skinned alive. Furthermore, chickens are not even covered under the Humane Slaughter Act. Given all this and the paltry and unenforced standards of even so-called humane slaughter, our protest focuses on veganism – not giving birds a few more inches of cage space or using different ways of killing birds – as being the only true solution to of all this animal agony.

For the animals,
Helen & Steve
DIRECTIONS:(Call on cell, listed above, on day of event if you need on-the-spot help.)


From the EAST:
From the Pike, take exit 20 to Brighton-Allston. That brings you to Cambridge St. Go 2 miles. Cambridge runs into North Beacon. KFC is in the first block.

From the WEST:
From the Pike, take Exit 18 to Allston-Brighton. Follow Cambridge St. less than 1 mile to intersection of North Beacon. Veer right onto North Beacon and look for parking; KFC is within the first block on your left.

We have always found easy, free parking on the streets in the area.


The #66 bus runs between Harvard Square and Dudley Square. It makes stops in Allston and Brookline along the way runs and right past the KFC. Much closer than the B-line stop.


If you’re coming from Downtown:

1. Take the B branch of the Green Line, and get off at the Allston Street exit.

2. When you get off the subway, you need to walk towards Brighton Street (you may need to ask directions); it’s about half a mile to Brighton Street (a big road).

3. Turn left on Brighton and pass the corner of Cambridge St. and North Beacon less than a 1/4 mile away (Brighton becomes North Beacon).

4. Walk a few hundred feet to KFC on North Beacon. If you get on Cambridge St., you’ll still pass KFC; you just need to cut through the parking lot to the side we’ll be on.

Book to be released 10/15

Book to be released 10/15

BY M. D’ESTRIES from Mother Nature Network

  • Paperback: 208 pages
  • Publisher: Artisan (October 6, 2015)
  • Language: English
  • ISBN-10: 1579656234
  • ISBN-13: 978-1579656232
Haven’t heard of Tracey Stewart? That’s all about to change. The former veterinary technician and animal advocate, who also happens to be married to “Daily Show” comedian Jon Stewart, is quickly rising in the world of animal welfare thanks to a new book, online magazine, and a new rescue farm.
Artisan Books announced this week that it will publish Stewart’s first book, “Do Unto Animals,” this October. In addition to over 300 pages of beautiful illustrations by celebrated artist Lisel Ashlock, the book will give readers “insights into the secret lives of animals and the kindest ways to live with and alongside them.”
The release states that everything from learning how to speak “cat-ese” and “dog-ese” to building backyard bee houses and humanely dealing with yard pests will be explored. Stewart will also share experiences from the farm that she, Jon, and their two kids currently own in New Jersey. The couple reportedly are working towards turning the property into a “a home for farm animals rescued from cruelty.”
“Part practical guide, part memoir of her life with animals, and part testament to the power of giving back, ‘Do Unto Animals’ is a gift for animal lovers of all stripes,” the publisher’s press release reads.
In addition to her upcoming book, Stewart owns and manages the online magazine Moomah, which provides kids and parents fun and effective ways to become involved in and give back to non-profits. This month’s issue, dedicated entirely to veganism, spotlights Farm Sanctuary founder Gene Baur and his organization’s mission to rescue abused animals.
“Over the past year in the course of researching my own book I’ve been inspired to transition from vegetarian to a completely whole foods plant-based diet,” reveals Stewart in an interview with Baur. “Life just keeps getting better.”


Hi all,

We have more good news – the so-called Lowell Goat is coming to live at Sunny Meadow Sanctuary!
We just heard from ARL – they are really happy about it and so are we.
This poor animal is so amazing – during his escape from a Tewskbury slaughterhouse on
December 27th, he actually jumped off a bridge to escape from EIGHT Lowell police officers plus slaughterhouse workers. At one point TEN police cars were after him.
Ever since we began helping to get him to safety, we thought he needed a better name than the Lowell Goat. Lowell was just where he got chased the hardest by people who were going to take him back to the slaughterhouse.
We thought he needed a much more epic and heroic name.
One terrible night in early January, when we learned he was being chased by a coyote pack and it was going to be 10 below zero, we began calling him “Braveheart” here. So we are making that his name. We hope you like it.
Right now, Braveheart is terribly thin, exhausted, and afraid, and he will need to be neutered, which is always tricky with a big goat. And it will be painful and frightening for him. So please keep him in your thoughts and prayers.
We will need to reinforce our existing fences and stalls to keep this incredibly smart and strong animal safe. If you would like to help Sunny Meadow with the cost of this, his rehab and forever care, please consider a donation either above to the left via PayPal  or here:
Sunny Meadow Sanctuary
The Braveheart Fund
P.O. Box 114
Holden, MA 01520-1279
We will send you a receipt for your taxes.
For the animals,
Helen & Steve



The most recent photo of the "Lowell goat"

The most recent photo of the “Lowell goat”

You may have read that a poor goat escaped a “backyard slaughterhouse” in Tewksbury on Dec. 26th. At the slaughterhouse, goats’ throats are slit and then the poor animals are hung in trees to bleed out. We are sure the goat that escaped is very frightened. He had a long rope leash attached to him but at least part if not all of it has fallen off and been found.

After escaping the slaughterhouse and wandering around Lowell (which is why you will often see him called The Lowell Goat), he was seen several times in Chelmsford. He was running from a pack of coyotes in Chelmsford, though, and we think that prompted him to leave.


He was spotted last Sunday, January 26th on the shoulder of Rt. 495 between Exits 31 and 32, which is in Westford, possibly on the southbound side. Reports of sightings have come in as recently as TODAY.
The slaughterhouse owner has said he is willing to give up the goat (we hope he sticks to that) and the Animal Rescue League is planning on setting up a trap, or hopefully traps, for him.
But they require numerous sightings to establish a pattern for trap placement. This is where you can help.
If you live in any of those towns or are passing by and see the goat, please alert the Animal Rescue League at (657) 777-2752 and (617) 426-9170 and the local Animal Control Officer, who can be reached via the local police station. 
Get as many details as you can – where exactly he is, time, date, and take photos if you can. We will also greatly appreciate if you let us know after you make the calls – we are also mapping his movements.

Don’t follow or chase him – the idea is to keep him in an area so the ARL will set up traps.


Hi all,
It sounds like we are getting a pretty big snow storm this Saturday and the Work Day & Potluck may have to be cancelled. :(
The animals really need their barns cleaned before it gets too hard to get around. We have one volunteer already coming tomorrow. But it would be great to have more folks.
So if you can come and help out tomorrow, Thursday January 22 at 12:30ish, please let us know at: rayshick@msn.com
For the animals,
Helen & Steve


Hi all,
We are having a Work Day & Vegan Potluck here at Sunny Meadow Sanctuary this Saturday, January 24th, from noon to 7:00-ish, and we hope you can make it!

If you can give other volunteers a ride to the Work Day, please let us know. And if you can’t make it then, but can help some other day, just let us know that as well.

Jobs include light carpentry, barn, pasture, and paddock cleanup/maintenance, animal care, fencing, etc.. There will be a great variety of jobs to do and many hands needed!

So if you would like to come help out, that would be great. Just email us anytime at:
rayshick@msn.com and we will be happy to give you directions to our place. (Our farm is in Central Mass, about 1 1/2 hours from Boston.)

This is a weather-related event so please either check your email or call us on our cell at 978-257-7062 on the morning of the event for possible rescheduling due to inclement weather.

It will also be a vegan potluck, so just let us what you will be bringing if you can stay for the potluck.

There will be hot tea and lots of room to warm up in the house for everyone.

Feel free to bring snacks to share as well. We will be eating at about 5:30 so we can get most of the animals fed and tucked into their barns before dark sets in.

Produce for the animals is also needed; we really need organic apples and organic carrots. We do not need butternut squash. We had another bumper crop harvest! (We grow organic butternut squash for the animals.)

No dogs please.

Sunny Meadow still need donations to make it through 2015! If you would like to make a donation via a check rather than Paypal (Paypal takes a part of your donation), here is our PO Box address:

Sunny Meadow Sanctuary
P.O. Box 114
Holden, MA 01520-1279

For the animals,

Helen & Steve