Meatless Monday—Black Bean Burgers

Making the decision to become a vegetarian can have many wonderful health benefits, but you have to be conscious of what you are eating to reap these benefits. Vegetarians often focus on what they aren’t eating rather than what they should eat. While a big part of vegetarianism is not eating meat, it is equally important for vegetarians to eat vegetables and not just processed carbs and meat substitutes.

Many vegetarians also forget to incorporate natural protein into their diet, such as nuts, nut butters, beans, quinoa, and seeds. Getting adequate nutrition can be more or less difficult depending on the specific type of vegetarianism you follow.

For example, vegans have a fairly restrictive diet, as they avoid animal products completely, including eggs and all dairy products. On the other hand, lacto-ovo-vegetarians allow themselves to eat both eggs and dairy products. Fruitarians only eat parts of the plant that don’t harm the plant itself, like seeds, nuts, and fruit. Some people only eat raw foods because they try to get all the nutrients produce can offer, which is sometimes destroyed in the cooking process. Regardless of the diet you choose, it’s extremely important to make sure you’re getting a diet that is nutritionally balanced.

If you don’t think a vegetarian diet is right for you, try and pick one day a week where you follow a vegetarian diet, as a healthy experiment. I personally am not a vegetarian, but my kids and I have “meatless Mondays.” One day a week we eat vegetarian meals. It gives us a chance to experiment with fun new recipes!

When we do choose meat, we try to know the source and make sure it has no additive hormones or antibiotics. Recently, Dr. Mark Hyman said, “ fast food hamburger[s] contains very little meat…we are living in a food nightmare, a sci-fi horror show.”

Whatever diet you choose, try and select organic food products to protect your family from unwanted chemicals and make sure to have a balance of good protein, complex carbohydrates, and healthy fats.

Vegetarian Bean Burger Recipe 

Makes 4 servings 

Ingredients:

1 can of black beans

1 egg white

1/4 white onion

Dash of cumin, salt and pepper

1 oz cheddar cheese or veggie cheese of choice

1/4 cup whole wheat bread crumbs

Directions:

1. Put half a can of beans into a blender and blend until it a paste forms.
2. Mash the other half of the can with a fork.
3. Mix the mashed beans and the blended beans together with 1 egg white, 1/4 cup chopped white onion, sprinkle on cumin, salt and pepper then mix in the cheese.
4. Make a small ball and pat down into a burger and sprinkle a thin layer of breadcrumbs to both sides of the burger.
5. Place burgers in a pan on medium heat for about three minutes each side. 

6. Serve with guacamole if desired.

Why eat black beans?

Black beans are a brilliant choice for vegetarians and are great to include in your diet. They are packed with nutrients that boost energy and maintain fullness. Black beans are loaded with protein and fiber, which helps to put of hunger and sustain energy. Magnesium, a mineral found in beans, regulates blood glucose levels, which encourages a healthy metabolism. Make black beans a part of your snack or prepare my vegetarian bean burgers for a meal that’s high in protein and magnesium.

Hearty Lentil Stew

Makes 4 servings

Lentil stew is the ideal hearty meal on a cold winter’s day. Packed with fiber, protein and antioxidants, this stew is nutritious as well as satisfying. It is also perfect for Super Bowl Sunday or a Meatless Monday, as the lentils are a great source of protein. This stew is easy to prepare and works great as a meal or a quick satisfying snack. It will rev up your metabolism to keep you full and focused for hours. Feel free to spice it up with cayenne pepper or chile powder! It also tastes great served with a dollop of plain yogurt or sour cream. 

Ingredients:

2 tablespoons extra virgin olive oil

2 carrots, washed, peeled and diced

1 tomato, washed, peeled and diced

2 celery stalks, washed and diced

1 small, yellow onion, diced

1 sweet potato, diced

1 bay leaf

1 cup of lentils

4 cloves garlic diced

6 cups of low sodium vegetable stock

2 teaspoons kosher or coarse sea salt

Instructions:

1. Pour olive oil into a large pot and heat over medium-high heat.

2. Add carrots, celery, onion, and sauté the veggies for about five minutes, or until softened, stirring frequently. 

3. Add stock, sweet potato, tomato, lentils and bay leaf.

4. Bring to a boil over high heat and stir. Let boil for a couple of minutes, then reduce heat to low, partially cover and simmer for about an hour.

5. Stir stew occasionally, until lentils are very tender.

6. Serve and Enjoy!

Lentils

Lentils are very flavorful and they make a wonderful addition to many dishes because of the texture they add. Lentils are a small but nutritionally mighty member of the legume family. Eating lentils has been shown to significantly reduce the risk for heart disease by 82%. Lentils are also full of iron, magnesium, folate and fiber and increase energy. Eating lentils can dramatically improve energy levels. Changing the fuel you give your kids can change everything from their behavior, to their energy levels and immune strength. 

Onions

The onion is a kitchen staple that is packed with nutrients as well as flavor. Onions come in many varieties but are characterized by mild, sweet flavor when cooked. Onions are high in fiber and Vitamin C and have been shown to lower blood sugar. Onion also helps to reduce blood pressure, and is full of antioxidants that help to repair tissue and reduce inflammation. Another benefit is when cooked down like in this stew the onion does not lose any of its nutritional value.