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Black Bean Edamame Burgers

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Black Bean Edamame Burgers

Tired of hamburgers by now? Can’t bare to eat another one? Looking for something healthier? Something with more fiber? Are you vegetarian and can’t eat the piles of burgers, dogs, and sausages everyone serves? Well then, I have the perfect dish you can make for yourself, or your guests. You can even make extra and store in your freezer.

RECIPE:

Ingredients:
Two 15oz cans of Black Beans, rinsed and drained
1/2 tsp each of Cumin and Garlic powder
1/4 tsp each of Black Pepper and Chili Powder
1/8 tsp Sea Salt
1 cup Frozen Edamame, thawed and drained
2 cups Roma Tomatoes, chopped, drained, divided in half
4 TBSP Chopped Cilantro, divided in half
4 Green Onions, trimmed and chopped fine, divided in half
1 TBSP Extra Virgin Olive Oil
1/4 Cup Oat Bran
1/2 TBSP Low Sodium Soy Sauce
1/3 Cup, finely ground Triscuit Crackers
Juice of 1 Lemon
Pinch of Sea Salt & Black Pepper (salsa)
1 Firm Avocado, peeled and coarsely chopped

Procedure:

  1. Preheat oven to 425 degrees and line baking sheet with parchment paper
  2. Place back beans in a large bowl and mash well
  3. Place all seasonings and salt in a small bowl and grind until fragrant
  4. Add Seasonings, Edamame, 1 cup Tomatoes, 2 TBSP Cilantro, 2 Chopped Green Onions, Olive Oil, Oat Bran, and Soy Sauce to black bean bowl. Mix well. Mixture should be fairly stiff.
  5. Using half cup measuring cup, scoop up bean mixture and shape into patties. Roll each patty into Triscuit crumbs. Place on baking sheet and bake for 15-20 minutes, until golden brown on top. Serve with salsa:
  6. Salsa: In a small bowl, combine remaining 1 cup Tomatoes, 2 TBSP Cilantro, 2 Green Onions, Juice of 1 Lemon, the pinch of Sea Salt & Black Pepper, and Avocado. Mix well. Serve with Black Bean Patties.

Okay, so let’s run through what you have to do. First thing first, I took 2 cans of black beans, rinsed and drained them and then mashed them in a bowl.

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Then I ground up the seasonings in a small bowl, put that aside for a second, and then added the tomatoes, edamame, cilantro, green onions, oat bran, soy sauce, and olive oil, along with the ground seasonings to the black bean mixture.

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*I recruited my younger daughter to help me with the Edamame. You can definitely buy it already out of the shells, but everytime I do that, my daughter gets mad and says “I wanted to do that part.” So, this time I bought the frozen Edamame in a bag, cooked it, and then when it cooled, she popped all the soybeans out of their shells.

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After smooshing everything together into normal sized patties (they will NOT shrink like regular burgers – keep that in mind) you cover them in whole wheat crackers. I used Triscuit since they only have 2 ingredients, and I love their taste!

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Then place them on a baking sheet. You should cover the baking sheet with parchment paper, which I could not find at first, so I cooked them without it, and just sprayed the baking sheet with olive oil spray. (Of course I found the parchment paper later on).

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While that cooks for 15-20 minutes I make the salsa to put on top. That’s the best part to me. I love avocado.

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Yum! Do you have any healthier versions of your favorite BBQ foods? Any great vegetarian suggestions?

I love hearing from you!

CHRISTINE ARDIGO – Author of Cheating to SurviveEvery Five Years & The Bridges Before Us

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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How to Easily Transition to a Plant-Based Diet

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plant based diet

By Christine Ardigo MSRD

Vegan, Vegetarian, Lacto-Ovo, Raw Foods, where do you begin?

I receive many questions about going meatless. But when people tell me they stopped eating meat, I see them eating brownies and chips instead. “But it’s meatless,” they’ll say. Um, no. That’s not how it goes. I also have a lot of people tell me that when they went meat-free they were always hungry so they munched on carbs all day long, which in turn just left them hungrier. If you’re making the switch to a completely meat-free diet, then I’m hoping your overall goal is to eat healthier. Yes, it’s confusing. Where do you begin?

Ahh, my friends, I have that answer for you today! Today I have the pleasure of introducing you to Holly Zyquierdo. I became friendly with Holly recently and was thrilled to have her guest post about how she transitioned her family to a Plant-Based diet. She has a great story to tell about why and how she changed, and the best part: she created a fantastic 79 page book The Plant-Based Diet Starter Guide. It has tips on on getting started, what to eat, sample meal plans, and of course: delicious recipes for you to try! Take It Away Holly!

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The Plant-Based Diet Starter Guide: How to Cook, Shop, and Eat Well

How it Began

A few years ago I was sick. My whole body hurt, I always felt bad, and I began having some pretty severe bladder problems. I can speak boldly about this now but at the time I felt very isolated. In desperation I searched for answers but I didn’t find them. Even the specialists were unable to “fix” me.

Then I discovered a different kind of solution. It wasn’t a drug or procedure. It was food, real, whole food.

Getting Healthy

I began a whole food, plant-based diet and within two months my symptoms were gone. My painful bladder problems and joint pain disappeared. I also lost weight without trying. My husband got healthier also. He lost 50 pounds and no longer needs medication for high blood pressure, high cholesterol, acid reflux or asthma.

A Blog was Born

The hardest part of our lifestyle change was getting started. We were determined but we had a really hard time finding resources. In the early days, I didn’t even know to google, “plant-based diet” so I started a blog, My Plant-Based Family, to document our journey. Eventually I was able to help others get healthier by ditching processed and unhealthy foods. I wanted so badly to be able to put an easy to read resource in their hands so I wrote The Plant-Based Diet Starter Guide: How to Cook, Shop and Eat Well.

The Plant-Based Diet Starter Guide is an ebook and available as a PDF download or on Amazon for $5.99.

About the Book

plant based diet

The ebook is perfect for anyone wanting to eat healthier, especially those trying to add more fruits, veggies, whole grains and legumes to their diet. I leave the science to the doctors and focus on the real “how to’s” of making a diet change work including how to shop, cook, and meal plan.

I also offer encouragement for families who are striving to make healthier choices, especially for those with family members who are not receptive to diet change.

To wrap it up I’ve included a collection of our favorite tried and true recipes. These are the recipes I hear rave reviews about over and over again.

If you’d like to purchase the PDF version I’m offering a coupon code for 25% off for a limited time. Use the code INEEDTHISBOOK

I also create allergy-friendly recipes and free weekly Meal Plans at My Plant-Based Family. For those with specialty diets I also create Custom Meal Plans that look at your individual preferences (taste, time, expense) and create a personalize Meal Plan just for you.

Soon I’ll launch a new endeavor that will help families who have recently been diagnosed with food allergies.

Holly Yzquierdo is a plant-based food blogger and food allergy advocate. She creates incredible recipes that are easy, delicious, and allergy-friendly. Read more at My Plant-Based Family. Follow her on FacebookTwitter, PinterestGoogle+ and Instagram.

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So there you go! Everything you need to know to get started on your way to a healthier summer. Spend the weekend purchasing new foods and try some new recipes. If you go meatless, make sure you eat foods that are healthy, high in fiber and will keep you full.

Do any of you already eat a plant-based diet? What were your obstacles? Do you feel better now? What are your favorite recipes?

I hope you check out Holly’s book and let me know what you think. If you try any of her recipes, let us know.

I love hearing from you!

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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