Category Archives: Going Healthy

Food, Going Healthy

Protein-Packed Spicy Black Bean Burger Recipe

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These spicy black bean burgers were created by accident. I intended to make them more of a cake (think crab cakes without the crab), but ended up with more of a flat, burger-like patty.
meatless monday spicy black bean burger
Do you ever do that; set out to make one thing, and wind up with something else? I guess that’s how a lot of great things have come into existence…..the slinky, microwave, Post-it notes, and even chocolate chip cookies, to name a few.
I mixed everything together, thought it was too runny, so I added more dry ingredients. Then a little more dry ingredients. You know, just to be safe.
Apparently, the addition of dry ingredients was just a little too much. Instead of a moist and tender bean cake, I wound up with a slightly crispy and tasty black bean burger.
Meh, I’m still eating them like a cake and leaving out the bun! These would’ve great formed into rectangles for a fun kid-friendly finger food you could use with cottage cheese, Greek yogurt, or just mustard as delicious dips.
Remember when I mentioned these on my last Meatless Monday post? Well, here’s the recipe as promised. This recipe is one delectable mistake that I’ll be making again; on purpose this time. Try it for yourself and let me know how you like it or what you did different.

Spicy Black Bean Burgers

black bean burger, cake, recipe, healthy, vegetarian, cooking
Roasted Grape Tomatoes and Shittake Mushrooms take the…errr…um…cake?

by RC Liley

Prep Time: 30 min

Cook Time: 50 min

Ingredients (Serves 4 – 6)

  • 1 cup dried black beans, soaked overnight or 2 (15oz) cans of black beans, rinsed and drained
  • 6oz of your favorite salsa; the amount varies, just eyeball it and add more towards the end if needed
  • 1 medium onion, chopped
  • 2 bell peppers (any color); chopped
  • 4 cloves garlic; crushed and minced
  • 4 tablespoons spicy brown mustard
  • 2 whole eggs or 3 egg whites; you can use 1/4 cup ground flaxseed or chia seeds to make this vegan
  • 3/4 cup coconut flour
  • 3/4 cup unflavored protein powder; can use more coconut flour as a substitute
  • 1/4 cup rolled oats
  • 2 teaspoons cumin
  • Ground black pepper to taste; no need for salt as there should be enough in the salsa and mustard
  • 1/2 teaspoon cayenne
  • 3 tablespoons dried cilantro

Instructions

  • Pre-heat oven to 375 degrees.
  • Heat a saucepan over medium-high heat, sweat onion, bell peppers, and garlic; add beans, cilantro, and spices and cover to let simmer for 20 – 30 minutes.
  • Remove beans from heat and transfer to large bowl to let cool; you don’t want to cook the eggs!
  • Using a large fork or potato masher, mash most of the beans leaving a few ones intact for texture.
  • Add remaining wet ingredients to bowl and mix well. Sift dry ingredients in small bowl and slowly mix into wet.
  • With a large spoon, scoop the mix onto a parchment lined baking sheet, form into patties or whatever shape you want, and bake in the pre-heated oven for 30 minutes, and then flip over and cook another 10 minutes.
  • Remove from oven (should have a crispy brown crust) and let cool on pan for 5 to 10 minutes.
  • Top each cake with salsa, plain yogurt, cottage cheese, or mustard and any of your favorite toppings. Serve with a big side of steamed veggies.
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Food, Going Green, Going Healthy

Why Meat Lovers Should Partake in Meatless Monday

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Remember when the USDA retracted its statement referencing “Meatless Monday”?  Yeah, the Cattlemen’s Beef Association flexed its “beefy” bicep when the Ag Dept posted a message to its employees about helping to reduce the environmental impact of eating meat by skipping it one day of the week.

I know very little on the inner-workings of lobbying and getting messages out to the public, but I figure money is the biggest concern; not public health.  When I see/hear any sort of “this is good for you” promotion from the government or any big business, I raise my brow and take what’s being pushed with a grain of salt.

Just ask yourself these 2 questions when you see claims on packages, the television, magazines, billboards, etc:

Who or What will reap the most benefits of this statement? – It says it’s healthy, but the 50 ingredients in this pretty package don’t seem very good or natural.

How much money was spent so people like me can see this claim? – Only the big industries have great power to push their products for all to see. Small, local companies producing small batch, whole food goods, don’t have the funding to really advertise as well.

I like all types of meat and fish, but I eat red meat sparingly and only grass-fed…preferably local too.  The economic cost of producing beef is just not worth it to me.  Just think of all the cheap, junky beef products fast food chains are rolling out to so many people each day; it’s crazy! Sure, the $1 menu “deals” seem appealing to those who are ignorant to health and are short on cash; sadly, this is a common correlation.

Costs associated to produce a quarter pound of beef.

But consider other costs; the cost to get the meat wrapped in a paper package and handed to you through the window of a drive-thru…mmm. Producing just a half pound of beef requires 7.40 pounds of CO2, that’s equivalent to driving 9.81 miles. Now take into account that in 2009 the U.S. consumed 14 million tons of beef; and 72 million tons for the world.  That’s a lot of gas! (Source for this info.)

meatless monday spicy black bean burger

I will happily choose a couple meatless meals per week to help reduce emissions just a little bit. If we all did this, our little changes will have a big impact on the health of our economy and bodies. So give the USDA and Beef Industry the finger a carrot, and enjoy a meal with the spicy black bean burger in the pic above instead! Recipe coming soon.

Check out wannaveg.com for a list of 10 reasons to go vegetarian one day each week.

I wonder what what the CAFO supporting beef industry would do if more people helped the health of the Earth and their bodies by abstaining from meat for one day? They’d be as mad as cows for sure, so I would assume their well-paid lobbyists made sure the posting was removed.  And it was……only hours after being posted.

I would never ask anyone who loves meat to go vegetarian (I’m certainly not!), but please reduce the consumption of meat, especially from fast food or the cheap store-bought kind, and reap the benefits on cost, healthy, and experiencing new food!

Food, Going Healthy

Gluten-Free No-Bake Quinoa Almond Protein Cookies

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For the record, we don’t follow a gluten-free diet in our house, but I know it’s a concern for many. That said, most gluten containing foods you find on the store-shelf typically are not the healthiest choices. So, by default, following a healthier diet usually means not having a lot of gluten, which is the case for us.

We love oats (especially with NuttZo) which are technically gluten-free, but unless they’re certified gluten-free, they could have traces of gluten due to sharing the same processing facilities with other grains. But that’s another post, I’ll spare you…..today.

Although I’m all about living a healthy lifestyle and avoiding most processed foods, I still have a sweet tooth and feed it frequently. But, I don’t succumb to relying on packaged food to feed my sweet tooth (or anything really), I know I’ll appreciate it much better by making it myself.

Michael Pollan’s quote in his book, Food Rules, pretty much sums up my feelings; “Eat All the Junk Food You Want as Long as You Cook It Yourself.” If more of us followed this simple mindset, I’m positive we’d have less health issues today. It’s something I want to instill in Avery as she grows. I’m sure after all of that time she’s spent with me in the kitchen, she’s already picked up on plenty of dad’s healthy habits.

Practicing how to taste test on the spoon.
Practicing how to taste test on the spoon.

She’s since moved on from practicing to just actually eating for her taste tests. You know, that’s like another lady I know who lives in our house.

Yep, it's good. More please?
Yep, it’s good. More please?

Lately, a healthy treat that definitely has her asking for more are these quinoa cookies.

gluten-free no-bake quinoa almond protein cookies

Quinoa has become pretty mainstream, and everywhere you look, you’ll find articles raving about it’s numerous benefits. It’s a staple in our home, and I love the versatility it offers to be made into a savory meal or sweet treat. There are not many plant foods that are a complete protein and so versatile; not to mention easy to prepare.

Since I’m always using it to make a meatless meal with black beans and salsa, I decided to change things up and use quinoa for a delicious protein packed treat.

The best part is how adaptable this recipe is to what you have on hand. Don’t have almonds? Use cashews, pistachios, or peanuts. No dried apricots? Dried raisins, dates, or figs would be just as tasty!

gluten-free no-bake quinoa almond protein cookies

No-Bake Quinoa Almond Protein Cookies/Balls/Bars

Ingredients 

Directions

Process until well combined and roll into balls or press into small brownie pan to make into bars. I pressed the balls with a fork to make cookies, but they taste the same (freakin’ awesome) either way. These will firm up once left in the fridge.

 

Give these a try and please let me know how you liked them. Or how you didn’t like them, but I’m positive that won’t be case.