Wonderful Walnut-Oat-Mushroom Burgers- No Oil, No Flour, No Soy, Whole Food- Plant Based

While I was making some walnut-chocolate chip cookies and pouring in some wholewheat pastry flour, I thought about what Chris Wark said about flour in his Q&A session for people who had tuned in to the excellent Square One Healing Cancer Coaching modules: "Flour is a processed food. It is not classified as a whole food". I got to thinking about how I could make some of my vegan recipes more reflective of being "whole food" by eliminating flour wherever possible. This recipe for these Walnut-Oat-Mushroom Burgers work for that:


** 3 C. Walnut Pieces
** 2 C. Rolled Oats
** 1 C. White Mushrooms (or other of your choice), chopped
** 1 1/2 C. Chia Seed Gel (4 T. ground Chia Seed in 1- 1/2 C. Water)
** 1 Large Yellow Onion, chopped
** 2 Cloves of Garlic, minced
** 1 tsp.Sage, crushed (and other herbs, as desired)
** 1 tsp.Salt
** to 2 C.  Vegetable Broth, Unsweetened Nut Milk, OR Filtered Water
**1/2 C. Bread Crumbs (wholegrain and/or gluten-free)


  1. Make the Chia Gel by grinding seeds in a coffee grinder and putting in a jar with 1 1/2 C. of filtered water.  Stir well and let it sit for at least 15 minutes until gel process has begun.
  2. Combine together all ingredients (except bread crumbs) in a food processor or a large bowl.
  3. Process well until all is combined.
  4. Pour into a large bowl and mix in bread crumbs (can used Gluten-Free bread) 
  5. Set, covered, in fridge for one hour or more until flavours are melded. If it seems kind of crumbly and dry when you take it out of the fridge, stir in some more broth or nut milk/water until it has the texture of mudpies (remember making them?)
  6. After an hour, PREHEAT Oven to 375 degrees, Fahrenheit/190 Celsius
  7. Spread patties (size you want them) on Parchment Paper on a cookie sheet.
  8. Bake 10 minutes on each side.
  9. Can either eat them now, with sauce or accoutrements of your liking, or freeze all of them and heat up later in a pan with a little broth or water.
Stuff your fabulous Walnut-Mushroom Burger with your fave Whole Food-Plant Based fixings-- no oily sauces or dressings necessary!  Strictly-speaking, the bun is NOT whole food (very much a processed item that probably has oil in it).  You can skip the bun and eat it 'plain' or with a lettuce wrap-- up to you!   The creamy orange stuff on the bun is a delicious oil-free cheezy spread that you can whip up in no time.  You will feel so virtuous!  I topped my burger off with Broccoli Sprouts and Arugula (from Costco- yay!)

Walnut Thumbprint Muffins - Vegan, High Omega3, Healthy!

I love a warm muffin anytime, but especially for breakfast!  These little guys are packed with Omega-3 nutrition, low in sugars, and absolutely cholesterol-free!  Along with some bright light (outdoor light preferred, but next best thing would be the Lumie Bodyclock Active 250 Wake-Up Light, Alarm Clock with FM Radio and Extra Audio Options you can purchase online through Amazon), some wake-up music and exercise, you are off to overcoming that nasty S.A.D. challenge for the day!  The following recipe is an adaptation of the recipe for Walnut Jam Muffins in Dr. Neil Nedley's book "Depression: The Way Out".


  • 1 1/2 C. Flour (I used 1 C. Whole Wheat Pastry Flour and 1/2 C. Organic Unbleached All Purpose Flour-- if you are gluten sensitive you will want to use the best GF Flour for muffin-making. You can find a good blend recipe here for non-yeast GF baking)

Home-Made Almond Sour Cream

  • 1/3 C. Coconut Sugar
  • 2 teaspoons Baking Powder
  • 1/4 teaspoon Salt
  • 1 Cup non-Dairy Sour Cream (I make my own Almond Sour Cream-- you could also use Tofutti or other commercially-prepared vegan sour creams-- but making your own is cheaper and more satisfying because you can leave out the extra non-essential ingredients)
  • 2 Tablespoons Flaxseed Meal 
  • 1/4 C. Hot Water
  • 1 tsp. Vanilla
  • 1/4 C. Walnuts, finely chopped
  • 1/2 C. Homemade Jam (low-sugar, mostly fruit)
(You could also sub ingredients to have a savoury muffin recipe-- add a 1/2 teaspoon of favourite herbs and a small chunk of tomato, persimmon, or a walnut piece in lieu of the jam)

  1. If you are planning to use your own homemade sour cream, you will have to allow enough time for soaking the almonds, usually over-night at least
  2. I generally like to measure out all my dry ingredients into individual small ramekin bowls, although that might just be me (a little anal)
  3. Preheat the oven to 375F/190C 
  4. If using metal pans, spray oil on 12 small muffin cups or 24 miniature cups.  I used silicone muffin cups and thus skip the spraying and all that.  Some folks use paper muffin cups to help with clean up afterwards.
  5. Stir the ground flax meal with the hot water in a cup and set aside 3+ minutes.  (This is your "flax egg")
  6. In another small bowl, measure out the sour cream and vanilla, and then stir in the flax egg
  7. Mix the dry ingredients (flour, sugar, baking powder, salt) in a medium mixing bowl.
  8. Blend the sour cream mix and the chopped walnuts to the dry ingredients.  Mix well with a fork.  You will end up with a heavy dough-like batter.  Transfer batter to the muffin cups with a spoon until each cup is about 2/3 full with batter.  
  9. Make a shallow 'well' with the back of a teaspoon in each batter cup.  Add about 1/2 teaspoon of the jam to the well.
  10. Bake the muffins about 15 minutes (until golden brown and fragrant) in the oven.
  11. Cool on a rack
  12. Enjoy your day!
Turn off the news. Throw away the newspaper. Get outside and go for a walk. Dr. Christiane Northrup said going for a walk is a perfectly acceptable form of treatment for certain types of depression!~Tera Warner of Women's Wellness University