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YO yo yo, get your mitts on some of this!


Homey burger and a slice of onion with swiss chard for a bun!


Now for some Meatballs without the animals’ insides:

Part 5 of Mad Cowboy HERE

Part 6 of Mad Cowbow HERE

4 C Garbanzo Beans (lazy? use canned. i always have cooked garbanzo beans/chick peas from dried in my fridge; i make them once every week and a half)
8 Tbs Olive Oil,
1 C Vital Wheat Gluten
1/2 C king arthur’s white whole wheat, or Bob’s red mill white whole wheat. do not use refined flour, or any flour that says simply, “wheat” or even “organic wheat”. It’s all refined and processed white. Try spelt or somthing if you cannot find the above two brands.
2 C whole grain Breadcrumbs
8 Tbsp Tamari low sodium or Soy Sauce
5 TBS garlic granules
2 tsp Lemon Juice
4 tsp dried Parsley
5 tsp dried Thyme
5 tsp dried Basil
5 tsp dried Oregano
5 tsp Ground dried FENNEL (important herb in this) *also, fennel is principle herb in pizza and pasta sauce as well, in case you were interested
1 C water

IN a large bowl, add all ingredients, mix and mix and mix with your clean hands. When it has a good consistency, grab a small handful, smash down in your hand to make a patty. (may also make bean balls, and that’s what we use on pasta and sauce.)

Heat a large pan, add raw extra virgin coconut oil…wait till it gets hot, add the patties. Fry on both sides. Bake for 10 minutes in preheated oven at 400 degrees to crisp outside a bit. Put in glass containers after they’ve cooled a bit, and then put patties in the freezer. Store in the freezer, and take one out individually as needed for consumption. You can reheat from freezer in a toaster oven. Slather veganaise, ketchup, mustard, pickles, lettuce, slice of onion, tomatoes, daiya cheeze or whatever on top between a bun. I personally like Dave’s Killer Bread buns myself. MMMM

For the bean vegan meatballs, fry in pan in raw coconut oil like the patties, and bake for 15 minutes on 400 degrees after you fry them. Put them in a large bowl in the freezer once baked, wait a while and do something else with your time, and after a half hour, put in a freezer bag. Cooling them first in a bowl helps to keep them separated for storage in the bag later. Store just like the vegan patties in the freezer, except rather than a Pyrex container which is shaped perfectly for a few patties, we store meatballs in a large plastic ziploc. If you take out of freezer to eat on spaghetti, don’t heat up meetballs in the pasta sauce, but heat up separately as heating in the sauce will make them soak up the sauce, hence too mushy. Do sauce separately, and heat in toaster oven, or in a cast iron pan. All my pans/pots are cast iron with a couple exceptions, as it helps get more iron in my diet. Put meetballs on top of old smokey…all covered in yeeeez!

It’s time to LETgo of the GHETto diet.

Don’t be zotzed and end up in a wooden kimono; no sense shatting on your uppers. You don’t need lots of scratch to put this in your yap. Be the meat; don’t put the meat it in your kisser.  Don’t be a palooka. Have a pump. Don’t take on a stiff. You gotta rate. Be a right gee. Savvy?!