March 12

Black Bean Veggie Burger Recipe

Black Bean Veggie Burger Recipe

It even looks like a real burger!

I’ve been jumping on the Meatless Monday bandwagon a lot as of late, and this black bean veggie burger recipe is one of my latest and greatest vegetarian concoctions.

There’s a lot of good stuff going on in this veggie burger. And by “good stuff”, I mean this:

  • Quinoa
  • Black beans
  • Carrots
  • Pumpkin seeds
  • Onions

There’s a couple things to keep in mind to make this recipe healthier and tastier than most. First, buy no-salt added black beans or cook your own dry beans like I did. If you’re going to cook your own, make sure you soak them overnight. Here’s why soaking is an important step you shouldn’t overlook.

Second, use whole wheat bread crumbs, which are healthier than their refined counterparts.

Third (here comes the unhealthy part), buy some good cheese. I’m talking a real, raw Parmesan-reggiano, not the processed parmesan stuff. It will make a big difference in the flavor of this veggie burger, trust me. If you want a vegan version, just drop the cheese and egg obviously.

I used coconut oil to cook with because it has a higher smoke point, which allows you to get a nice sear on the outside. Coconut oil is higher in saturated fat, but it’s mostly the healthier type.

Overall, this veggie burger has just 286 calories and 10.5 grams of fat. Plus it comes with 6 grams of fiber and 14 grams of protein.

And that’s pretty much the gist of it. Here’s the recipe …

 

Prep Time Cook Time Serves
10 min 30 min 4

 

Ingredients: Black Bean Veggie Burger Recipe

  • 1/4 cup quinoa
  • 1 cup salt-free black beans (either buy a can of no-salt added or cook your own dry beans)
  • 1 carrot
  • 1/2 cup diced onion
  • 1 egg
  • 1/4 cup whole wheat bread crumbs
  • 1/4 cup raw pepitas (pumpkin seeds)
  • 1 T lemon juice
  • 1 T Frank’s red hot (or other type of hot sauce)
  • 1/4 cup Parmesan-reggiano cheese (shredded)
  • 1/4 tsp. black pepper 
  • 1 T coconut oil

Instructions

1. If you’re using dry beans, soak the beans overnight, then simmer them in a covered pan for 90-100 minutes.

2. Simmer the quinoa in a covered pan for 15 minutes. Drain.

3. Combine all ingredients in large mixing bowl except coconut oil. Using a hand masher to smash together. Form mixture into four patties.

4. Heat a pan to medium. Add coconut oil, and then cook each patty for 6-7 minutes/side.

5. Turn heat off and let sit for 5 minutes before serving.

 

Nutrition Facts

286 calories, 10.5 g fat, 28.5 g carbs (6 g fiber), 14 g protein, 235 mg sodium

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March 6

Mixed Greens and Lentil Salad Recipe

Mixed Greens and Lentil Salad Recipe

This mixed greens and lentil salad recipe is easy, tasty, and has some super healthy ingredients. Like these:

  1. Mixed greens: Dark, leafy greens are pound-for-pound the healthiest foods on the planet. They’re packed with disease-fighting compounds, can help protect your muscles from damage during a hard workout, and can even help prevent cancer.
  2. Lentils: Lentils are loaded with soluble fiber, which can help you keep your cholesterol levels in check. And, they’re one of the best sources of the B vitamin folate.  Research suggests that eating more legumes likes lentils can also help improve your health if you have diabetes.
  3. Olive oil: Research has shown that a Mediterranean diet rich in olive oil can help lower your risk of heart disease, heart attacks, and strokes.
  4. Lemon juice: Lemons are high in vitamin C and may help lower your risk of stroke.
  5. Parsley: Parsley contains a compound that can stop certain breast cancer tumor cells from multiplying and growing.
  6. Onions: Onions have a variety of health benefits and can even help ward off certain types of cancer.
  7. Pepitas: Pepitas, also known as pumpkin seeds, contain protein, fiber, and good fats. And they add an awesome crunchy texture to any salad.

There are a couple keys to making this recipe a success though.

First, pick up a high quality extra virgin olive oil. Why extra virgin? Because it comes from the first “press” of the grapes, which means a better flavor with less impurities and acidity. And, it’s less processed, which is always a good thing in my book.

Second, use fresh parsley. Fresh herbs make a huge difference.

Finally, use organic mixed greens. Yes, it’ll cost you a couple dollars more. But the benefits are worth it.

Here’s the recipe for my Lentil Salad with Mixed Greens. Let me know what you think.

 

Prep Time Cook Time Serves
5 min 45 min 2

 

Ingredients: Mixed Greens and Lentil Salad Recipe

  • 4 cups organic mixed greens
  • 1/4 cup brown lentils
  • 2 T extra virgin olive oil
  • 2 T lemon juice
  • 2 T pepitas (pumpkin seeds)
  • 1/4 cup fresh parsley
  • 1/2 small onion
  • 1/4 tsp. kosher salt
  • Black pepper to taste

 

Instructions

1. Simmer the lentils in a covered pan for 45 minutes. Drain and rinse in cold water.

2. Dice the onion and chop the parsley.

3. Combine mixed greens, drained lentils, onion, olive oil, parsley, lemon juice, pepitas, salt, and pepper in a mixing bowl and stir together.

4. Serve.

 

Nutrition Facts

251 calories, 17 g fat, 19 g carbs (8.5 g fiber), 9.5 g protein, 316 mg sodium

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March 1

Healthy Brown Rice Recipe with Lemon Butter Dill Sauce

Healthy Brown Rice Recipe

This brown rice recipe is one of my favorite healthy side dishes. Here are a few reasons why: 

  1. It’s really simple: just 6 ingredients total.
  2. It’s healthy: only 111 calories per serving.
  3. It’s delicious: you get a rich, buttery flavor.

There are a couple keys to making this recipe a success though. First, use brown rice over white rice. That’s because there’s a big difference between whole grains and refined grains.

Second, use real butter. I like Organic Valley Whipped Sweet Cream because it’s a little lower in calories. But don’t buy that fake butter or margarine crap. Use the real stuff. It’s better for you, and it tastes better.

Third, use fresh dill. Fresh herbs make a world of difference, especially in this brown rice recipe.

And finally, use both the juice from the lemon and the zest. Use a zester, grater, or small knife to scrape off the yellow “zest”. It adds a fantastic lemony flavor to the dish.

So give my healthy brown rice recipe a whirl, and let me know if you like it!

 

Prep Time Cook Time Serves
5 min 50 min 2

 

Ingredients: Healthy Brown Rice Recipe

  • 1 cup brown rice
  • 1 lemon
  • 2 T Organic Valley Whipped Butter
  • 1/4 cup fresh dill
  • 1/8 tsp. kosher salt
  • Black pepper to taste

 

Instructions

1. Cook the rice according to the instructions (I simmered mine in a covered pot for 45 minutes). Drain rice and rinse with cold water.

2. Melt butter in a sauce pan and add juice and zest from half the lemon along with salt and pepper.

3. Add the rice and simmer on low heat for 5 minutes.

4. Rinse and chop the dill and add to pan. Mix thoroughly and serve.

 

Nutrition Facts

111 calories, 6.5 g fat, 13 g carbs (2 g fiber), 1.5 g protein, 283 mg sodium

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December 28

Vegetarian Lentil Soup Recipe

Vegetarian Lentil Soup RecipeThis vegetarian lentil soup recipe is much different from my other healthy lentil soup. My wife claims this soup is better than the one at our favorite local Middle Eastern spot, La Feast in Royal Oak MI. That was a huge complement to this recipe, because I absolutely love the lentil soup at La Feast

The vegetables I used in this one–carrots, radishes, and onions, and leeks, really give this an awesome flavor and provide a great base for the lentil soup. I used some Greek yogurt but just omit if you want a vegan version. This soup has a hearty, rich flavor. The lemon and sumac add a nice acidic, citrus-y balance. Try it out and let me know what you think. It’s definitely one of my favorite soup recipes.

The nutrition stat-line for this vegetarian lentil soup is pretty solid too. Each serving has just 147 calories and 5 grams of fat. And you can 6 grams of fiber as an added bonus.

 

Prep Time Cook Time Serves
10 min 60 min 8

 

Ingredients: Vegetarian Lentil Soup Recipe

  • 2 cups brown lentils
  • 2 carrots
  • 3 radishes
  • 1 onion
  • 1 leek
  • 2 T olive oil
  • 6 cups low sodium vegetable broth
  • 2 tsp. cumin
  • 1 lemon
  • 1 tsp. sumac
  • 1/2 cup fat free Greek yogurt (optional)
  • 3 T sesame seeds
  • 2 tsp. kosher salt
  • Black pepper to taste

 

Instructions

1. Bring a pot of water to a boil. Reduce heat to low, add lentils, and simmer for 40 minutes.

2. Meanwhile, heat a pan to medium. Rinse, peel, and chop the carrots, radishes, onion, and leek. If you don’t know how to clean and cut a leek, here’s how.

3. Add all vegetables to pan with olive oil. Cook for 6-8 minutes, stirring frequently.

4. Remove vegetables from pan and combine with lentils in a blender or food processor (you may need to do this in batches).

5. Add the vegetable broth and blend on medium for about 30 seconds.

6. Pour back into pan and bring to a boil.

7. Add the salt, lemon juice, sumac, and Greek yogurt. Stir, cover and simmer for about 20 minutes.

8. Top with sesame seeds and serve.

 

Nutrition Facts

147 calories, 5 g fat, 18 g carbs, 6 g fiber, 7 g protein, 407 mg sodium

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November 12

Orange Quinoa Recipe with Ground Turkey

Orange Quinoa Recipe Quinoa is a versatile seed that you can use to replace grains in a lot of recipes. It has a rich, nutty flavor and is high in protein and fiber. For this quinoa recipe, I experimented with citrus flavors (orange). It turned out pretty good.

Since orange was the theme, I used some carrots to add some color (and beta carotene). And, I threw in a Daikon radish, which was a nice addition to this quinoa recipe.

I served this dish with a simple salad with an oil and vinegar dressing. It was a filling meal, and was it the 500-600 calorie range … not too shabby.

Here’s my orange quinoa recipe …

 

Prep Time Cook Time Serves
10 min 25 min 2

 

Ingredients: Orange Quinoa Recipe

  • 1/2 lb. ground turkey
  • 1/4 cup dry quinoa
  • 1 Daikon radish
  • 3 small carrots
  • 1/2 tsp. garlic powder (or 1 clove minced)
  • 1 orange
  • 1 tsp. honey
  • 1/4 tsp. salt
  • 1/2 tsp. black pepper
  • 1/4 tsp. crushed red pepper
  • 1/4 cup low sodium chicken broth
  • 1 T olive oil
  • Cooking spray

 

Instructions

Heat a non-stick pan to medium-high heat. Spray pan with cooking spray and cook turkey for approximately 10-12 minutes, stirring frequently. Remove from heat and set aside. Meanwhile, peel and chop radish and carrots, combine with oil oil and black pepper, and roast at 425 degrees Fahrenheit for 20-25 minutes.

Add 2 cups of water to a pan and bring to a boil. Lower heat, add quinoa, cover, and simmer for 12-15 minutes. Drain the quinoa, pour back into pan, and add ground turkey, broth, juice and zest from the orange, salt, garlic, and red pepper. Bring to boil, reduce heat and simmer over medium-low heat for an additional 5-10 minutes until your reduce the sauce to your liking.

 

Nutrition Facts

389 calories, 16 g fat, 35 g carbs, 5.5 g fiber, 30 g protein, 554 mg sodium

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November 1

Healthy Pasta Recipe with Chicken Sausage and Parmesan

Healthy Pasta Recipe I don’t eat a whole lot of pasta. It’s not that I don’t like it. It’s just I prefer to eat more fruit, vegetables, beans, healthy fats, and lean meat. When I do eat pasta though, it’s always from whole grain carbohydrates like the ones you’ll find in this healthy pasta recipe.

I used whole wheat spaghetti in this recipe. You can substitute whole wheat linguine, mostacioli, etc. if it suits your fancy. Toss in some sauteed peppers and onions, chicken sausage, parmesan cheese, and a little fennel, oregano, marjoram, and you have yourself a delicious and healthy pasta recipe.

Enjoy!

 

Prep Time Cook Time Serves
5 min 25 2

 

Ingredients

  • 3 oz. whole wheat spaghetti
  • 1/2 onion
  • 1/2 red pepper
  • 1 T + 1 T olive oil
  • 1 chicken or turkey sausage link
  • 1/2 tsp. fennel
  • 1/2 tsp. oregano
  • 1/4 tsp. marjoram
  • 1/8 tsp. salt

 

Instructions

Bring a pot of water to a boil. Add pasta and cook for about 10 minutes, until al dente. Drain, rinse, and set aside. Chop onion and peppers and cook over medium heat in a frying pan with 1 T olive oil. Remove the vegetables and cook the chicken sausage for 4-5 minutes/side. Cut chicken sausage into half-inch pieces. Add pasta, remaining 1 T of olive oil, onions, peppers, sausage, fennel, oregano, marjoram, and salt to saucepan and simmer for 5-10 minutes. Top with parmesan cheese and serve.

 

Nutrition Facts

390 calories, 20 g fat, 38 g carbs (5.5 g fiber), 15 g protein, 509 mg sodium

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