Baby Bella, Black Beans & Broccoli Burgers

Bella, beans and broccoli burger

On the menu today is my favorite 3-B burger. That is my baby Bella, black beans and broccoli burgers that are made with the vegetarian in mind, but are suitable for carnivores alike. A hearty, chunky burger that is full of heart healthy ingredients and low on calories is definitely something I like to eat. The best part is that the baby Bella mushrooms can actually trick you into believing you are eating a meat burger. With these three main ingredients, you just cannot go wrong.

Why Bella, Beans and Broccoli Burgers

Baby Bella’s, AKA Cremini mushrooms, are a low fat, no cholesterol, rich source of essential vitamins and minerals. Baby Bella mushrooms are a great source of Selenium, Copper and Vitamins B3 and B5. All of these nutrients provide optimal health support. Selenium provides the enzyme that helps support the immune system. Copper helps to ward off anemia and osteoporosis. Vitamin B3 can help reduce the risk of heart disease, osteoarthritis and diabetes. B5 helps to metabolize protein, fats and carbohydrates and is vital for digestive health. Black beans are a fantastic source of fiber and protein. They are also rich of folate, manganese, vitamin A, B and copper. Black beans have been purported to help with the prevention of heart disease, inflammation, diabetes and some cancers. Black beans provide a lot of bang for the buck in the nutritional department. And finally broccoli; what is not to love about broccoli? It is low in calories and incredibly rich in nutrition, making this one of the worlds healthiest foods. Broccoli is a rich source of vitamins A, C and E, as well as significant amounts of antioxidants. Broccoli is fantastic for cardiovascular and digestive support and the prevention of cancer.

A Little Vegetables with My Burger Please

Just think of the amazing health benefits to be gained by eating this burger alone. Now we are going to ramp up that nutritional image just a little more, by Considering that most burgers are made with a healthy topping of even more vegetables. Most people add some lettuce, a tomato slice or even pickles to their burgers, thus providing even more value. Given the opportunity, this could become the burger of choice for many health conscious people worldwide. Just stay away from the fattening spreads such as mayonnaise. A lower calorie alternative would be just a dab of mustard, or consider using a hummus spread instead. If you really want to keep this burger healthy, forgo to bread altogether and enjoy it nestled on a bed of fresh crispy lettuce. Who ever imagined that a “burger” could contain so much nutrition, so few calories and still be so delicious?

Baby Bella, Black Beans & Broccoli Burgers

• CourseLunch, Main Dish
• CuisineAmerican

Servings6 Burgers

Ingredients

• 2Cups Baby Portobello mushroomsgills removed, cubed small
• 2Cups black beansrinsed and drained, divided
• 1cup fresh minced broccoli florets
• 1/2cup red onionminced
• 3large eggsbeaten
• 1/2cups panko breadcrumbs
• 1tbsp steak sauce
• 1tbsp worcestershire sauce
• 2tbsp minced garlic
• 3/4cup fresh grated pecorino romano or parmesan cheese
• 2tbsp Avocado Oilmore if needed

Instructions

1. In a large bowl add 1 cup of black beans and mash with a potato masher or fork.
2. Add in the remaining beans, mushrooms, broccoli, garlic, onion, steak sauce and worcestershire sauce. Mix to coat.
3. Add the breadcrumbs, cheese and eggs and gently mix until combined.
4. Heat a nonstick pan over medium-high heat, reduce heat to medium and add 2 tbsp of high heat cooking oil (I use Avocado).
5. Using dampened hands, and 1/2 cup of mixture, form burgers. Cook in the oil until golden brown, about 4 minutes, then gently flip and brown the second side. You want to try and form a nice golden crust on each side.

For another great tasting Portobello Mushroom Burger recipe see my post here.

source https://www.recipecritique.com/baby-bella-black-beans-broccoli-burgers/

Authentic Greek Salad Recipe

Easy Authentic Greek Salad

During the week, my go to lunch is a salad. I keep them interesting by changing up the ingredients I use. Often they are a result of cleaning out the fridge. I put just about any kind of fruit or vegetable you can find in my refrigerator. One of my very favorite salads is this Authentic Greek salad recipe. I love the saltiness of olives combined with Feta cheese on top of a bed of greens. I also just happened to have on hand some fresh organic ears of corn, so I shaved one and it made it on this salad too. Is it still a Greek salad if I add the corn? It is for me.

Nutritious Greek Salad for Lunch

The problem with fruits and vegetables is they do not keep for very long so this is an ideal way of using them up. Throw in some delicious crisp cucumber and firm tomatoes and it make a very nutritious healthy lunch. Please feel free to add in your protein of choice too. Some chicken goes really well with this salad. Or perhaps some roasted salmon? I have also made it with tuna, which was quite delicious. Not a carnivore, try some hard boiled eggs.

Greek Salad Recipe

• CourseLunch, Salads
• CuisineGreek

Servings1 person

Ingredients

Basic Greek Salad

• 2cups salad greens of choiceI used 50/50 spring mix and spinach
• 1cup cubed cucumber
• 1/2cup grape tomatoes
• 5large black olivesthinly sliced, can use any olives of choice
• 1tbsp crumbled feta cheese
• thinly sliced red onionI desired

Basic Vinaigrette

• 1/2tbsp deli style mustard
• 1tbsp vinegarI use apple cider, but any vinegar other than white vinegar will work
• 1/2tbsp EVOO

Instructions

1. Combine all of the salad ingredients in a bowl
2. in a small cup combine the vinaigrette ingredients and whisk to combine.
3. Add the vinaigrette to the salad and gently toss to coat. Enjoy!

The amazing thing about a salad is you can eat so much of it for relatively very few calories. You can consume your entire recommended daily intake of fruits and vegetables in one meal. To keep this a healthy meal, stay away from store brought salad dressings. Instead, just mix up a little apple cider vinegar or fresh lemon juice with some mustard and extra virgin olive oil.

source https://www.recipecritique.com/authentic-greek-salad-recipe/

Healthy Stuffed Pepper Recipe

The Almighty Capsicum – A healthy stuffed pepper recipe

More commonly known as bell peppers, Capsicums are actually fruit that are quite often mistaken for vegetables. But call them what you will, they are worth incorporating into a healthy diet. This stuffed bell pepper recipe makes that a breeze. Full of a variety of good for you foods, these roasted bell peppers lay a slightly sweet foundation for what they contain. But, here is why you seriously need to eat more of these delightful fruits.

The Health Benefits of Bell Peppers

Bell peppers are rife with a multitude of vitamins and minerals. They are one the richest sources of vitamin C, with one red pepper providing more than 160% of the RDA. They also contain vitamin B6, K1, Potassium and Folate. Capsicums are also rich in antioxidants. Bell peppers are also very good at protecting eye health and the prevention of anemia. They are also thought to reduce the risk of several other chronic illnesses.

Roasted Stuffed Pepper

• CourseMain Dish
• CuisineAmerican

Servings1 pepper

Ingredients

• 1large bell pepperI prefer to use ripe red or orange peppers
• 1cup quinoacooked according to package directions
• 1/2cup black beansrinsed and drained
• 1/4cup fresh corn kernels
• 1/4cup precooked diced chickenomit if you prefer vegetarian and add more beans for protein
• 1/2small tomatofinely diced
• 1tbsp finely diced red onion
• 2tbsp Parmesan cheeseIf desired
• 1/2tsp olive oil

Instructions

1. Preheat oven to 350° Remove the top of the pepper and de-seed it.
2. Combine the next seven ingredients in a bowl and mix to combine. Gently stuff the quinoa mix into the pepper.
3. Replace the pepper top and coat the pepper with the olive oil
4. Roast until heated through and charred.

Green Verses Red Bell Peppers

Usually cheaper than their red and yellow counterparts, green bell peppers are actually unripe. They also have a slightly bitter flavor than the more colorful varieties. The red bell peppers actually contain more of the vitamins and minerals we previously spoke about. The green peppers contain more of essential amino acids and the yellow more of all amino acids. This makes the case that there is no valuable reason to select one more than the other, so I recommend you consume all. Mix it up to keep it interesting. I am more inclined to use the green peppers when I am cooking them and the colorful red and yellow peppers when I am eating them raw.

source https://www.recipecritique.com/healthy-stuffed-pepper-recipe/