Veggie burgers can be found in most grocery stores today but their usually not cheap. Sometimes their not even that good. Making your own is the real way to go and can help you save money while feeding your family something healthy. These super food vegan burgers are not only juicy, spicy, and loaded with fiber, the combined rice and beans provide complete protein with all the essential amino acids. They also serve up a good serving of vegetables with the kale, mushrooms, and bell peppers.
- 1 can organic black beans, drained
- 1 cup organic rolled oats
- 6 large dinosaur kale leaves, stemmed
- 1/4 cup cooked brown rice
- 1 cup minced yellow bell pepper
- 1 cup minced portobello mushrooms
- 1/2 cup minced red onions
- 1 large minced jalapeno
- 2 limes, juiced
- 2 tablespoons tomato paste (not sauce)
- 2 tablespoons nutritional yeast
- 1 tablespoon minced garlic
- 1 tablespoon dried onion flakes
- 1 teaspoon each paprika and turmeric
- 1/2 teaspoon black pepper
- dash of Himalayan pink salt
- Drain the black beans in a filter bowl for a minimum of 5 minutes. Shake it periodically to make sure all the beans are thoroughly drained. This is important if you don’t want mushy burgers.
- In the meantime, juice the limes and chop the kale to roughly 1/2 inch chopped pieces. Pour the lime juice and a few dashes of salt into a bowl with the kale. Gently “tenderize” it with your hands for about 30 seconds until the kale is completely soaked. Set aside allowing it to marinate. This process allows the kale to cook easily in the veggie burgers.
- Mince the bell pepper, mushrooms, onions, and jalapeno. The yellow bell pepper gives a hint of sweetness and texture to the burgers. Mincing your veggies here helps to keep them in form once they start cooking. The last thing you want are heavy pieces breaking off.
- Now we add the beans into another bowl and smash them with a bean masher. They should end up somewhat dry yet creamy.
- Next, add in the tomato paste, garlic, yeast, onion flakes, paprika, turmeric and pepper. The tomato paste gives the “meat mixture” another dimension of flavor, plus it adds a boost of lycopene! If your using store bought minced garlic, try to avoid adding in the juice and drain it from your tablespoon.
- With washed hands, gently mix the burger batter until everything is blended. If you’ve ever made regular hamburgers, most people use their hands so nothing different here. This will season up those beans very nicely!
- Next, collect all the kale from the bowl and gently squeeze out the lime juice. Add it into the mixture along with the rolled oats and the rice. Blend and work everything in with your hands for a few minutes and then form your burgers .
- Place a frying pan on medium heat sprayed with olive oil and cook the burgers for about 15-20 minutes. Important, make sure to cover the pan to keep the juices sealed in!
- Avoid flipping your patties too many times. Two or three times is plenty and will help to keep them intact. Allowing them too cool down first before serving also helps.
This recipe makes about 7 vegan burgers. Serve on your choice of whole grain or gluten free bread, Enjoy! 🙂
by Lupita Ronquillo, holistic nutrition writer
Posted in Vegan Burgers
Tagged anti-inflammation, beans and rice, bell peppers, black bean burgers, gluten free, Kale, low fat, plant based burgers, turmeric, vegan burgers, veggie burgers
Wouldn’t it be nice if all corporate offices had a raw juice vendor and got rid of all the coke machines?! Their willing to give us a nice gym! But what about investing in some juice machines too? Well until that happens, if it ever does, I’m stuck making my own. There’s a lot of benefits in drinking green juices, such as concentrated nutrients, detoxification, and healing so their definitely worth the time it takes making them. Smoothies are quicker without a doubt but if you can juice a few times a week, your body will thank you and so will your boss. Some of the “side effects” of drinking them at work include increased energy and productivity, better focus, mental clarity, and being more positive! Now what office couldn’t use that?!
- 7 dinosaur kale leaves
- 7 celery stalks
- 1 large cucumber
- 1/3 pineapple, peeled and cored
- 1/2 lemon, unpeeled
- 1 inch ginger root
- 1 inch turmeric root
Juice all ingredients, then filter it for a smoother drink. Enjoy.
Benefits: anti-inflammation and pain relief
I juice my fruits first to make sure I’m not getting too much “fruit juice,” usually no more than 8 ounces. When juicing, its best to yield more green juice than fruit juice to avoid a glycemic overload. Since there is no fiber, the juice will literally go right into your bloodstream within 15 minutes! Sipping on your juice over a few hours rather than a few minutes can also help. After I make my juice, I place it in the freezer an hour before I go to work. By the time I get to work, I have an icy cold green drink to enjoy and get me through the day.
by Lupita Ronquillo, holistic nutrition writer
If you haven’t tried green juices made with pineapple, you don’t know what your missing! Green juices can be so delicious with just the right amount of fruit. This one comes packed with nutrition! Here is a summary of what you get:
Kale is low in calories and has zero fat. It’s full of nutrients, vitamins, folate and magnesium, important stuff the body needs! Kale has iron too. Actually, for the same amount of calories, kale has more iron than beef but doesn’t hurt your heart with heart clogging cholesterol. Kale is full of vitamin K which is needed for good bone health and healthy blood clotting. Kale is also filled with powerful antioxidants such as carotenoids and flavonoids that can protect our skin and from various cancers.
Spinach is good for our eyes. It has a rich source of beta carotene, lutein and xanthene. AMD, or age related macular degeneration is due to a lack of lutein and xanthene which form a central part of the retina in our eyes so its important to eat foods with these key eye nutrients.
Pineapples are loaded with immunity boosting vitamin C and are also good for the eyes. They are serious inflammation fighters and unlike many other fruits and veggies, pineapples have a significant source of bromelain, an enzyme that breaks down protein and aids digestion.
Ginger fires up important digestive juices and livens up our appetite! It gives a healthy boost to our metabolism and who couldn’t use that? Its been hailed as nature’s farmaceutical in preventing and treating certain types of cancers such as ovarian and breast cancer. Ginger root also contains very potent anti-inflammatory compounds called gingerols. These compounds are believed to be the reason why so many people with osteoarthritis or rheumatoid arthritis feel better and experience less pain with improvements in their mobility.
by Lupita Ronquillo, Holistic Nutrition writer
¹The World’s Healthiest Foods– Kale & Ginger
²Organic Facts- Health Benefits of Spinach
³PubMed.org- Carotenoids & Flavonoids Contribute to Nutritional Protection...