Ingredients for hash·mash: Dark Red Kidney Beans, Garbanzo Beans, Filtered Water, White Quinoa, California short grain brown rice, white wine vinegar, dark flax seed., Kosher Salt, Pepper. (*Sunflower seed oil used for patties only).

Dark Kidney Beans: According to studies conducted by the US Department of Agriculture, richly colored dried beans offer a high degree of antioxidant protection. In fact, small red kidney beans are rated the highest, just ahead of blueberries. *1 page 37

Garbanzo Beans: Garbanzo beans are also called chic peas, and are an excellent source of monybdenum (see Adzuki Beans for definition).They are a very good source of fiber, folic acid, and manganese. In addition, they are a good source of protein, as well as minerals such as iron, magnesium, copper and zinc. *1 page 383

California Short Brown Rice: Brown rice is by far the most nutritional rice form available. It is a quality source of vitamin B1, B2, B3, and B6 as well as manganese, iron, selenium, magnesium, phosphorus, and trace minerals. Additionally, brown rice includes a good supply of protein and gamma-oryzanol, an extract of rice bran oil that has been used to treat digestive, menopausal, and cholesterol problems. *1 page 293

Quinoa (white): Although Quinoa is considered a grain; it is technically the seed of a plant. Quinoa seeds are rich in amino acids which are not only very nutritious but also quite tasty. A very good source of magnesium and manganese, it is a very fine protein source and possesses healthy levels of vitamin B2, vitamin E and dietary fiber. It is also a good source of the minerals iron, phosphorus, copper, and zinc. Quinoa is a fantastic wheat-free, glutton-free choice, probably the least allergenic of all of the grains. Quinoa has an excellent amino acid profile, not only because of its absolute high protein content, but also because it contains all of the essential amino acids. It is an excellent protein source for vegans. *1 page 317

Dark Flax Seed: Flaxseeds are an excellent source of the omega-3 essential fatty acid alpha-linolenic acid (ALA), as well as phytoestrogens known as ligans. They are a very good source of dietary fiber, magnesium, potassium, and magnese. They are also a good source of the minerals phosphorus, iron, and copper.*1 page 426

Sesame Seed: The sesame seed, one of the smallest seeds, is densely packed with nutrients. The seed is a fantastic source of protein (especially rich in methionine and tryptophan), lignans, fiber, monounsaturated fats, vitamins B1 and B2, minerals such as copper, magnesium, iron, zinc, and calcium and phytic acid. Sesame seeds are low in carbohydrates and cholesterol-free. *1 page 472