Extra Delicious Vegetarian Birthday BBQ Burgers!

I attended my dear friend Kerry-Ann's birthday BBQ party last night (great seeing/meeting everyone and all the cutie-patootie bambinos too! Thanks to Blake & KA for being the hosteses with the mosteses), and contributed these Black Bean & Quinoa ("keen-wa") burgers to the mix. They were a hit and since several people wanted the recipe, I thought where better to make it available to one and all but here! So here you have it, break out the ol bar-b! See some serving suggestions below the recipe.

Black Bean Quinoa Burgers

from Nettie Cronish, New Vegetarian Basics

Makes 6 burgers

Ingredients

1 cup quinoa, rinsed

1 can (14oz/398 mL) black beans, drained and rinsed*

1/2 cup grated red onion, squeezed dry (keep your eyes closed, and wash your hands before touching your eyes!)

1/4 cup chopped fresh cilantro

1 tbsp EVOO (extra virgin olive oil)

2 cloves garlic, minced

half a jalapheno pepper, seeded and chopped (or use red pepper flakes)

3/4 tsp sea salt

1/2 tsp chili powder

1/2 tsp ground cumin

1/4 tsp black pepper

1/3 cup dry bread crumbs

*I recommend Eden brand for all canned beans - they use cans that do not contain BPA's in the lining like cheaper brands, there are no preservatives/additives, and they use sea-vegetables in the water in many products which adds a pile of wonderful minerals making them extra nutrtitious. They do cost more, but if you can manage it, it's worth it.

Directions

Prepare the Quinoa - bring 1.5 cups of water to a boil; add quinoa and allow it to return to boil. Reduce the heat and let simmer for 15 minutes or until the water has been absorbed.

Meantime prepare the other ingredients so they're ready to go.

Add all ingredients into food processor and puree until smooth. You may need to do this in batches if your food processor isn't large. If you do that, just mush it all together with your hands to ensure even distribution of the ingredients.

Form into six 1/2-inch patties (each takes about 1/2 cup). Press patties into crumbs on both sides.

To cook, you can do in a nonstick skillet, using a bit of olive oil or coconut oil in the pan (med-high heat, about 8 minutes turning once, or until browned), or grill it on the BBQ like we did last night, it turns out great! You can make a batch of these and put some in the freezer to pull out later if you like, in which case you can reheat on the stove but I find they sometimes fall apart upon reheating so I prefer to bake in the oven to reheat.

Serving suggestions:

You can have these on thin burger buns if you like, or just eat them with a fork and no bun. They are great with tomato slices, salsa, and especially yummy with a bit of hoisin sauce! Honey mustard is also really great.

Have a side spinach salad, and maybe a small serving of sweet potato baked "fries" (Alexis brand are delicious and come out nice and crispy) for a full meal deal.

Nutrition:

258 calories, 9g protein, 9g fat, 37g carbohydrates, 5g fibre

Excellent source of iron, folacin, fibre.

Quinoa is an ancient gluten-free grain that is high in protein. In fact it is a COMPLETE protein supplying all essential amino acids (very unusual for plant source protein!). In particular it is high in lysine (an Amino Acid) which is essential for tissue growth and repair. It is also high in several important mineral (manganese, magnesium, iron, copper, and phosporus). People with migraine headaches, diabetes, and artherosclerosis can benefit from making quinoa a staple in their diet.

Black Beans, like all beans, are very high in fibre (keeps ya pooping!), excellent for lowering cholesterol levels and keeping blood sugar steady and even. They are loaded with antioxidants, and very high in tryptophan, an amino acid that acts as a precursor to serotonin (the feel good neurotransmitter that plays a part in regulating mood, sexual desire, appetite, sleep, memory and learning) and promotes relaxation. All that and virtually fat free!

What more could you ask for from your food? You're regular, full of energy, feeling good, relaxed. They're environmentally and animal friendly... And don't forget delicious! That's good stuff!

10 Keys to Weight Loss... Naturally

1. Keep your blood sugar steady: Avoid the “crash and burn” effect of refined carbs and simple sugars such as white bread, pasta, rice, potatoes, sugar and caffeine. Sugars (especially in combination with fat and salt) are addictive. By selecting whole grains and fruit and veggies as your sources of carbohydrates, and eating every 3-4 hours, you will eliminate cravings that sabotage the best of us.
   
2. Maintain good hydration: Drink hydrating beverages throughout the day, and aim for half your body weight in ounces (eg: 150 pound person should drink 75 oz or approximately 9 to 10 cups of water per day). When you become dehydrated, your metabolism slows down, toxins begin to accumulate and create a sluggish liver, and you end up with low energy, among other impacts. Your best choices are pure water, or herbal teas that contain no caffeine or sugar. If you find it hard to drink plain water, flavour it with slices of lemon, lime, grapefruit or orange. Try adding some fresh mint leaves, or even some slices of fresh ginger. This makes a refreshing summer drink, adds antioxidants and helps soothe the digestive tract.
3. Eat lots of fibre (at least 35g/day): Fibre keeps you feeling full, slows the digestion which allows the body to better absorb the vitamins and minerals from your food, lowers cholesterol helps eliminate toxins, and helps keep blood sugar steady. Best sources of fibre are veggies, fruit, whole grains, and beans/legumes.
   
4. Eat protein at every meal: Eating protein helps with the repair of muscle tissues (especially important if you’re exercising regularly, which of course you are, right?!!), and has a high thermogenic effect. In other words, it takes more energy (calories) to digest protein than any other macronutrient, so eating protein helps raise your metabolic rate. Choose lean, organic animal proteins (chicken, fish, turkey, eggs, and limited amounts of red meat), beans, tofu, nuts and seeds.
   
5. Eat adequate amounts of healthy fats (20- 30% of your daily caloric intake): Fat is not the demon it’s been made out to be! Essential fatty acids (especially Omega-3) are called “essential” for a reason – your body cannot make them itself and they are required for the structure and function of every cell in your body, especially your brain and nervous system, and your endocrine system which manages your hormones. Excellent sources of healthy fats include coconut oil, olive oil, flax oil and ground flax seeds, avocado, nuts such as almonds and walnuts, and yes, even SMALL amounts of dark chocolate.
   
6. Eat a diet of WHOLE LIVE foods: Avoid processed and refined foods, and eliminate all artificial sweeteners, MSG, and trans-fats. When you eat these refined foods, you set yourself up to crave food all the time, as your body tries to find the balance that it is programmed to expect from whole foods. Aim for a rainbow of colours on your plate from the world of fresh fruits and veggies, and select plant sources of protein more often.
   
7. Get moving daily: Incorporate activity into your day every day... park your car further from the store, take the stairs more often, scrub the floors and clean the windows.... go out for a walk, bike ride, play tennis, or take a class at the gym! You’ll burn calories during your workout, for up to 48 hours after, and in the long run, increase your metabolic rate permanently by building lean muscle mass. And the benefits of exercise for weight loss go beyond caloric burn – it also helps your body “shake off” the effects of stress, improve mood and self-esteem, create a firm and toned appearance, helps eliminate toxins through sweat which allows the liver to keep up with its many functions including directing the metabolism... the benefits are countless!
   
8. Sleep! Studies show that when we don't get enough or good quality sleep, we eat more! Establish a “bedtime routine” including some relaxation time (a warm bath, meditation or relaxation exercises, deep breathing, light reading) away from sources of electricity (like the TV or computer), and have regular bed and wake times.
   
9. Deal with emotions emotionally: Food is fuel for your body. If you find yourself thinking about food when you’re not hungry, use this as a signal that you may have some underlying emotions that are trying to talk to you. If this happens often, the old adage “It’s not what you’re eating, it’s what’s eating you” is an important key for you. Emotions need to be handled emotionally.... in other words, acknowledge them, express them, and let them go... don't swallow them along with a tub of ice cream!
   
10. Set SMART Goals: Giving yourself goals to work toward gives you something tangible to accomplish, and creates a “finish line” for you to cross. Making your goals SMART helps you know when you’ve achieved your goals so you can celebrate, and create some new goals. SMART goals are: Specific, Measureable, Achievable, Relevant, and Time-bound.
    

AND ONE BONUS KEY:
Be kind, be patient, and be gentle with yourself. Healthy living is not an “all or nothing” thing. It is a continuum, and as you start making changes, build on them... before you know it you will be making more healthy choices than not. Aim for the 85/15 rule – 85% of your choices should be healthy whole foods, allowing for 15% “fun” foods where you may choose less than the ideal. These foods have a place in your diet too, if you make your choices consciously... remember, it’s about Body, Mind, and Spirit. When you choose those “Spirit” foods, don’t berate yourself for it, enjoy it fully! And then make your next choice a healthy one. Acknowledge the hard work you’re doing every day, and remind yourself each night as you go to sleep that “Today I am healthier/fitter/stronger than I was yesterday.”

Inspire Yourself!