Tag: dietary fiber

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Quinoa Black Bean Zucchini “Burgers”

I love a juicy burger as much as the next gal but let’s face it, scarfing a quarter pounder with cheese doesn’t exactly put you on the healthy train. I am not going to pretend that my vegetarian “burgers” made from quinoa, black beans, and zucchini will be as finger-licking good as your typical beef or bison burger, but they are yummy and darn good for you!

Quinoa is a whole grain and complete protein (meaning it contains all of the essential amino acids). It’s also a great source of fiber, iron, and magnesium.  As mentioned in an earlier post on my 3-Alarm Turkey Chili, beans are a full of fiber and phytonutrients—naturally occurring chemical compounds found only in plants that are proven to have important disease fighting and antioxidant properties. And zucchini? Well it’s an excellent source of vitamin A, beta carotene, and folate.

These patties are vegetarian and can be made gluten-free as well. Eat them on their lonesome, slap them on a salad, or top them with a poached egg for a protein-packed post-workout meal. Enjoy!

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What You’ll Need:

  • 1 cup quinoa (uncooked)
  • 1 can black beans, drained, rinsed and mashed
  • ½ cup whole wheat bread crumbs
  • 1 medium zucchini, grated
  • 2 eggs, lightly beaten
  • 1 lemon, zested
  • 1 tsp cumin
  • ½ tsp coriander
  • ½ tsp turmeric
  • ½ tsp paprika
  • salt and pepper to taste

How to Make It:

  1. Bring 2 cups water and 1 cup quinoa to a boil in a medium saucepan. Reduce heat to a simmer, cover, and cook until the water is absorbed (about 10-15 min). Transfer the quinoa to a large bowl and spread out to cool for about 15 min.
  2. Add zucchini, black beans, eggs, breadcrumbs, lemon zest, spices, and salt and pepper to the quinoa. Use your hands to thoroughly combine all ingredients and squeeze the mixture to bring it together.
  3. Shape eight patties from your mixture. Place them on a large plate, cover with plastic wrap, and refrigerate 30 min.
  4. Heat 2 tsp olive oil on a griddle or large nonstick skillet over medium-high heat. Add the patties, reduce heat to medium, and cook until golden brown (3-4 min per side).
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Don’t ya like Bran Muffins?

I love muffins. We all do. On the contrary, not many of us love bran muffins, but we should. Here’s why: bran–the outer layer of grains like oats, wheat and rice–is made of insoluble dietary fiber. Bran is good for your GI tract, is a pro-biotic food (meaning it has natural antibacterial fighting properties), and helps in combating heart disease. I feel fairly confident that I’ve found a way to make bran muffins mo’ than nutritious, and dare I say delicious. Not only that, but I’ve made them low-fat by substituting a ripe banana for oil, nutrient-rich by using whole wheat flour and almond meal in lieu of refined white flour, and dairy-free by trading out buttermilk/yogurt for almond milk. Eating is believing, so enjoy!

AMY’S BANANA BRAN MUFFINS:

Ingredients:

  • 2 cups wheat bran
  • 1 1/2 cups currants
  • 1 cup water
  • 1 cup unsweetened chocolate or vanilla almond milk
  • 1 tbs orange zest
  • 1/2 cup Demerara sugar (or pure cane sugar)
  • 1 (very ripe) banana
  • 2 large eggs
  • 1/2 cup whole wheat flour
  • 1/4 cup almond meal
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup shredded (unsweetened) coconut – optional

Instructions:

  1. Preheat the oven to 350°F. Line a 12-cup muffin pan with paper liners or grease lightly with oil (I use the spray kind).
  2. Spread the wheat bran on a baking sheet and toast in the oven for 6-8 minutes, being careful not to let it burn!
  3. Let the bran do it’s thing while simultaneously heating the currants with 3/4 cup of the water for 10 minutes, or until the water is mostly absorbed. Puree the raisins with the remaining 1/4 cup of water in a food processor or blender until semi-smooth (I like to keep some whole or semi-whole currants in there for texture).
  4. Mix together the toasted bran and almond milk. Add in the currant puree, orange zest and Demerara sugar. Stir in the mushy banana and two eggs.
  5. In a separate bowl, mix together the flour, almond meal, baking powder, baking soda and salt. Fold into the wet ingredients and stir until everything comes together. Mix in the coconut (you could also add walnuts, pecans, or even chocolate chips here!)
  6. Spoon the batter into the muffin pan, mounding the batter in each one.
  7. Bake for 25 to 30 minutes, or until the muffins feel firm in the center.
  8. Let cool for 10-15 minutes then remove from the pan.

Enjoy immediately or freeze for up to 3 months. They are grrrreat for breakfast with a cup of coffee or tea and some fresh fruit. Bon appetit!

P.S. Just in case you didn’t quite catch the reference insinuated by the title: http://muffinfilms.com/psst.html. Psst!