The Art and Science of Regenerative Eating: Building Better Health One Meal at a Time

Eat mostly fruits and veggies—mostly raw—and
keep carbs, dairy, flesh & soy proteins separate
to regain and retain better health!

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Hello and welcome, Friend!

My name is Sandra Mach, and I am
a Regenerative Eating practitioner
who wants to help you learn how
easy and delicious it can be to
achieve the best health of your life
just by playing with your food.

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This is a take on Thug Kitchen's Smokey Bean and Spinach Sliders, made to include less carbs and conform to Regenerative Eating guidelines.


The original meal plan in The Official Menu Book of the Hay System for that day included spinach and rice, and I had been eyeballing this recipe and contemplating ways to make it even better, digestively speaking. I substituted mushrooms and rutabaga for half the beans, chipotle and ground jalapeno powder for the cumin, Bragg Liquid Aminos for the soy sauce, and crushed croutons instead of breadcrumbs.


We put these beauties on pretzel rolls and served them with whole grain oven-baked onion rings and poblano corn chowder, followed by almond milk ice cream for dessert.


And you thought Regenerative Eating was a diet...



2 Cups chopped fresh spinach
1 Cup chopped onion
1-15 oz can kidney beans
1 Cup steamed rutabaga
1 Cup chopped mushroom
1/2 Cup cooked brown rice
4 cloves of garlic, chopped
1 Tblsp smoked paprika
2 tsp chipotle powder
2 tsp Bragg Liquid Aminos (or soy sauce or tamari)
2 tsp oregano
1/2 tsp Texas Gunpowder (ground jalapeno)--optional
1/2 Cup crushed croutons
1/2 Cup crumbled or finely chopped bacon--optional

Warm the oven to 375 degrees and lightly grease a large baking sheet. Add the spinach and onion to a food processor and pulse to tiny pieces.


Add the kidney beans, rutabaga, mushroom, rice, garlic, liquid smoke, soy sauce, and seasonings and pulse until everything is all mixed up and kinda paste-like.



Place the bean-vegetable mixture into a medium bowl and add the crushed croutons. This should be a little sticky and hold nicely when you form a ball. If it is too wet, add more croutons. Taste it and add more herbs and spices as needed.


Divide the mixture into 16 patties for sliders or 8 patties for regular burgers. We used pretzel rolls which are somewhere in between, so we came out with 12 patties plus a little left over.



Place patties on baking sheet, spray lightly with oil and bake for 15 minutes or until the bottom is a crispy golden brown. Flip the patties and bake for another 15 minutes or until both sides look done. Full size burgers might need to go 5 extra minutes per side.


Let them cool for a few minutes before serving. Pile them high with lettuce, tomato, red onion, avocado, and any other delicious veggies on hand. We toasted some non-tofu vegan cheese shreds on the pretzel rolls as well.


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