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.

Changing the Way We Snack to Fight Obesity

As a mother of two children, an educator and a health counselor, I live by the expression “an ounce of prevention is worth a pound of cure.” Our children’s health is being greatly compromised by lifestyle, environment, diet and exercise. You would be amazed at the number of mothers who come to me for consultations that are unaware of the damage they are doing to their bodies (and their children’s bodies) when they feed them over-processed, pasteurized and chemical-infused snacks.  They wonder why they are always tired and their kids are cranky and sick. They believe they are feeding there kids well because they are buying products marketed as heathy.  Nothing could be further from the truth. These  processed foods in a box are typically loaded with partially hydrogenated oils, high fructose corn syrup, antibiotics and unpronounceable food additives.

While the media, and now Mayor Bloomberg, are focused on obesity, this is just one of many side effects of  overfeeding and under nourishing of our children.  Kids today have higher levels of asthma, allergies, behavior problems, type 2 diabetes, obesity and even cancer than in years before. Many believe these health issues are connected to the poor quality food products Americans are putting into their bodies every day. You might say it is the by product of convenience. While measures like Bloomberg’s proposed ban on soda may help bring awareness to the obesity issue, it is not enough to make any real impact. Education is imperative. Wellness, cooking and food 101 should be taught in every class room.

Changing our kids diets, and trying to eliminate processed foods may seem time consuming and inconvenient,  but with some proper planning, the transition to a healthy lifestyle can be fun and delicious!

Stay tuned for quick tips on how to make healthy snacking fit into your busy schedule and check out some of my yummy recipes so you and your family can become smart snackers!

Bloomberg's Sugary Soda Ban

Last Friday, Mayor Bloomberg proposed a ban of large sodas in New York City with hopes of reducing obesity. Bloomberg’s focus on healthy eating habits is a step in the right direction. However, merely limiting New Yorkers does not teach individuals how to make the right choices by themselves.

Rather than simply telling New Yorkers what and how much they can and cannot drink, Bloomberg should put more emphasis on why products like 32 oz. sodas are unhealthy.

A good example of prevention over restriction is the display of calorie counts in chain restaurants; consumers can still purchase foods, but they must face the shock value of the calorie content. For example, a consumer might not choose a seemingly healthy Starbucks blueberry scone if they knew it contained 460 calories.

If Bloomberg instead used a similar policy with the amount of sugar in beverages, people could see the consequences of their unhealthy choices. If people knew a 32 oz. Coke had 85 grams of sugar, they might think twice about their daily indulgence.

The average consumer cannot visualize just how much sugar is in their carbonated beverages. If places of purchase had posters listing the sugar quantities and provided a visual, consumers could draw better conclusions on their own. If measures like this were taken, corporations would be forced to create more health-conscious products.

While Bloomberg’s efforts might be a positive step and obesity is a serious issue in New York City, limiting consumers’ choices will not solve the problem. Educating consumers from a young age so they understand the benefits of a healthy diet would be a more effective approach to take.

What were your reactions to Bloomberg’s proposal? I’d love to hear your opinions!

Grab and Go Granola Bars

Makes 12 snack servings

Like most moms, I’m always busy, on the run, and looking for some healthy grab-and go snacks for my kids.

I always try to arrive at after school pick up armed with something yummy and healthy, whether it is nuts, fruit, a sandwich, or a homemade super-food cookie. I try to have something that will nourish and satisfy my children, always on the lookout for new healthy products. I am the type of woman who is engrossed by the aisles in health food stores the way other women are captivated by Tiffany’s. I simply love discovering new foods and products.

So I was thrilled, when the folks at Kraft Foods contacted me to review a new health food bar that has no preservatives, artificial flavors, or colors. What I found really intriguing was that the bar is made with real milk and is found in the refrigerated dairy aisle. They also provided a gift card to conduct a taste test against some other granola bars.

Since I agreed to the terms, my kids, and their friends tried the bars. I put them up against Lara Bars and Gnu foods – my personal favorites. There was a tie between the gnu bars and the MilkBite bars from Kraft. While I am still a hard-core fan of Gnu and Lara bars as my go-to snack bars, I found these bars to be quite interesting. I loved that MilkBites had oats and chicory fiber, while leaving out preservatives. I will continue to make my own granola bars, but my kids really enjoyed these as a treat.

Ingredients:
3 cups rolled oats
1 cup pecans or other nuts, coarsely chopped
½ cup unsweetened flaked coconut
¾ teaspoon ground cinnamon
¼ teaspoon salt
1/3 cup maple syrup
4-tablespoon liquid coconut oil
1 cup dried fruit (blueberries, goji berries, apricots, raisins or any other unsulphured choice)

Directions:
1. Preheat oven to 300 degrees.
2. In a very large bowl, combine oats, nuts, coconut, cinnamon and salt. Set aside.
3. In a small saucepan over low heat, warm the syrup and oil together.
4. Pour liquid over dry mixture and stir thoroughly to combine. I think using your hands works best, but a spoon also works.
5. Dump mixture onto two rimmed baking sheets, spreading out the granola evenly.
6. Bake for 25 to 40 minutes, stirring mixture every ten minutes. Remove granola when it is light brown, as it does continue to cook after being taken from the oven. If you wait until the granola is dark, it will have a bitter, burned taste.

7. Enjoy!

Cucumber Yogurt Dip

Makes 4 snack size servings

My kids love this dip served with crispy veggies, pita triangles or, whole-wheat pretzels. With a yogurt base, this dip is a great source of calcium. Combined with the crunch of cucumbers, the dip has a great texture. It also doubles as a great spread for sandwiches and burgers.




Ingredients:

8 oz. yogurt

½ cup of peeled chopped cucumber

2 tablespoons lemon

½ tablespoon Dijon mustard

Directions:

1. Combine yogurt, cucumber, lemon, and mustard into a blender. Blend contents until smooth.

2. Serve with cut vegetables, crackers, or any other foods you like. 

3. Enjoy!

Cool as a Cucumber

Cucumbers are packed with nutrients that enhance brain function. The magnesium found in cucumbers helps the brain to stay focused and pay attention. Cucumbers contain potassium, which makes your brain learn and remember facts. The vitamin C found in cucumbers enters the brain and protects brain cells, acting as a defense shield against unwanted toxins. Cucumbers also provide a dose of fiber, which removes toxins from the body so that your brain doesn’t get foggy.

Super Foods for A Super Smile

The foods you eat can affect the health of your smile just as much as proper brushing and flossing can. Eating foods high in starch or sugar can create bacteria that cause plaque as well as teeth decaying acids. However, certain foods actually strengthen teeth and gums by fighting plaque and bacteria, improving enamel and freshening breath.

Super Smile Snacks
When eating raw celery or carrots you have to chew extra long; creating more saliva, which stops bacteria from forming. The extra chewing also cleans between teeth and cleanses the gums.

Cheese is low in carbohydrates and extremely rich in calcium and phosphate, which has several benefits for your teeth. It helps to lower acid in your mouth that encourages the growth of cavities. Cheese also strengthens the teeth by rebuilding tooth enamel, and creating saliva, which fights bacteria and helps to prevent gum disease.

Believe it or not some teas like green, white and jasmine are actually good for teeth. These teas contain catechins that kill bacteria in the mouth, which create plaque. Catechins also kill the germs that cause bad breath.

Eating onion causes bad breath but the vegetable has unique properties that are antibacterial. Onions contain antibacterial sulfur compounds that kill several different types of bacteria including the type that cause plaque and gingivitis. They are most powerful when eaten raw or fresh.

Kiwis have tons of vitamin C supplying 100% of the daily-recommended amounts of the vitamin. Getting enough vitamin C is crucial for the health of gums. Vitamin C is necessary for the collagen in gums, which is important for their strength. Without enough Vitamin C gums are more susceptible to the bacteria that cause periodontal disease.

Eating parsley or mint leaves after eating a meal helps maintain fresh breath. These fragrant herbs contain monoterpenes, which travel to the lungs where bad breath is released through your mouth.

Shiitake mushrooms in particular contain high amounts of the sugar lentinan. Lentinan prevents bacteria from forming plaque on the teeth. Fresh shiitakes contain more lentinan but dried ones also contain the bacteria fighter.

Sesame seeds scrape plaque that accumulates on teeth. Seeds also help to build enamel, which protects teeth. Sesame seeds are high in calcium, which preserves and build bone that surrounds your teeth and gum as well in your jaw.

Wasabi and other naturally spicy foods contain isothiocyanates, which are substances that make wasabi hot. They also aid in the growth of cavity fighting bacteria. Eating wasabi a few times per week can drastically reduce the chance of getting a cavity.

Perhaps the simplest thing you can do to have healthy teeth is to drink plenty of water. Drinking water keeps gums hydrated making them healthy and perfectly pink. Water is also necessary for creating saliva, which is the mouths greatest defense for fighting bacteria that causes plaque and cavities.

Brushing and flossing your teeth daily is imperative, but these foods can give you that extra boost to maintain a healthy mouth and beautiful smile.

The Dirty Dozen and the Clean Fifteen

The Environmental Working Group has once again compiled its list of the dirtiest and cleanest veggies and fruits out there. The fruits and vegetables that make the dirty list are the produce items with the highest amounts of pesticides, meaning you should avoid buying unless they are organic! There are some changes from last year but some of the regulars like apples made the list once again this year.





The Dirty Dozen are:

1. Apples
2. Blueberries
3. Celery
4. Grapes (imported)
5. Kale/Collard Greens
6. Lettuce
7. Nectarines (imported)
8. Peaches
9. Potatoes
10. Red, orange and yellow bell peppers
11. Spinach
12. Strawberries

Other fruits and veggies were close to be on the dirty dozen list again this year. Also buying these organic would be smart. All berries, bananas, cucumbers, green beans, all leafy greens and carrots have all been on the list in recent years. In the middle of dirty and clean is a small group of veggies. Broccoli, Cauliflower and Brussels Sprouts only use a small amount of pesticides but to be safe it is recommend to buy organic or local for a truly pesticide meal or snack!
So what produce is clean?


The Clean Fifteen are:

1. Asparagus
2. Avocado
3. Cabbage
4. Cantaloupe
5. Eggplant
6. Grapefruit
7. Kiwi
8. Mango
9. Mushrooms
10. Onions
11. Pineapple
12. Sweet corn
13. Sweet peas
14. Sweet potatoes
15. Watermelon

Buying from small farms is a good option because they use far less sprays than larger farms or the produce sold in grocery stores. Being aware of what produce is clean and which are dirty is so beneficial to you and your family. The food we put in our mouths is important and needs to be the best it can be so we can live happy, healthy and energetic lives!

Before You Give Into Temptation, Learn How to Snack Outside the Box!

Most kids love to snack.  In fact, most grown-ups love to snack. And snacking can be healthy when we stop and evaluate the quality of what we eat. 

I have said it before and I will say it again, a snack is very different from a treat. A snack nourishes and energizes you.  A treat is usually a sugar high that depletes you and eventually makes you crash. Sometimes you may think it is easier and it can definitely be very tempting to pick that bag of chips or that candy bar, but selecting a healthy option is really more satisfying in the end.

Choosing what you are going to eat should not be a chore.  Below are some selections that should keep you satisfied until dinner but are still delicious and simple:

• Air-popped popcorn with nutritional yeast to make it cheesy
• Ants on a log: Just take some celery and spread almond butter/ ricotta cheese,/cream cheese onto it.  Then add some raisins/ dried cranberries, or goji berries.
• Keep a big bowl of fruit on the counter for kids to grab, pair it with nut or cheese
• Raw veggies dipped in hummus or a yogurt dip
• Almonds and a cheese stick
• Banana / Dates with nut butter
• Crackers with cream cheese/goat cheese and cut up fruit
• Hard boiled egg and carrots     
• Mini pizzas—whole grain/sprouted English muffin with tomato sauce and mozzarella cheese
• Organic string cheese with grapes
• Plain Greek yogurt with berries and a sprinkle of flax seeds
• Pinwheels.  Take a whole grain tortilla and lay your child's favorite sandwich items on it-- cheese,/turkey / nut butter butter/jelly..ect . Roll up the tortilla and slice it into one-inch pieces.
• Trail mix: Mix raisins, goji berries, granola, and popcorn and toss it all together. Think about what your children like to eat and mix it all up. Then pre-portion the trail mix into smaller bags.

Seasonal Smoothies

Makes 2 Servings

Smoothies are the perfect snack to grab after school or in the morning. They are a balanced-- loaded with complex carbs,  powerful proteins and fiber. It is perfect to keep you and your kids satisfied and focused for hours. Best of all kids can customize them .It is a great easy way to get kids involved in the kitchen and to take charge of their snacks. Easy,cheap, healthy, and most importantly out of the box.


Ingredients:

1 cup of milk of choice -- almond, soy, rice, coconut, hemp, grass fed

1/4 plain yogurt


1 small ripe banana


1 cups mixed frozen berries (raspberries, strawberries, blueberries)


1 scoop of protein powder

1tablespoon flax seeds

Directions:

1. Gather all ingredients.

2. Add the milk, frozen fruit, banana, protein powder, yogurt and flax seeds to you blender. 

3. Blend until smooth. Thickness tastes vary. I like my smoothies thick, my kids likes them thin. 

Add more milk if the blend is too stiff. Add more fruit if it is too thin.

4. Serve in smoothie glasses, garnish with a fresh strawberry and a fun swirly straw if you have one

Why add flax seeds?

Flaxseeds are a powerful source of fiber, protein, magnesium, iron, and potassium: and Omega-3 fatty acids, which can help protect kids brains and the hearts.  Flax also contains fiber, which acts as a broom sweeping out all the toxins and waste, keeping kids regular and happy.

Kid-Friendly Hummus Wrap

Kids love to eat what they help prepare. So instead of bearing the burden of what to pack for your children’s lunches or snacks each day, enlist their help. It’s a win, win situation! You will find they eat healthier, have less waste, and you, save time, aggravation and money.

While at first this might seem time consuming and inconvenient, with some proper planning and a couple of easy tricks it can be fun and easy. It also enables us to share some great quality time with our children. Stay tuned for some of my favorite shopping, preparation and getting your kids to eat healthy tips!

Makes 1 3/4 cups hummus, or enough for six or seven wraps

Hummus Ingredients:
1 to 2 garlic cloves
1 can chickpeas, drained and rinsed

Sea Salt to taste

3 to 4 tablespoons freshly squeezed lemon juice, to taste


Wrap Ingredients:
4 tablespoons tahini or plain low-fat yogurt
2 tablespoons extra virgin olive oil

1 large flour tortilla or whole wheat wrap

1 avocado
1 red pepper or veggie of choice leaves

Directions:

1. Turn on a food processor fitted with the steel blade, and drop in the garlic cloves. Process until they are chopped and adhere to the sides of the bowl. Scrape down the sides of the bowl. Add the remaining ingredients, and process until very smooth. Taste and adjust seasonings.
2.Warm a large flour tortilla for about 10 over a burner, just until flexible.
3. Lay it on your work surface and cover with lettuce leaves, leaving a Place desired amount of hummus (about 1/4 cup) on top of the lettuce on the bottom half of the tortilla. Top with the red pepper, avocado.
4. Fold the bottom edge of the tortilla over the filling. Fold in the sides, and then roll up, squeezing the tortilla so that the roll is compact. Place the roll on a piece of plastic wrap. Fold in the sides of the plastic over the ends of the wrap, and roll up tightly to secure. Refrigerate for at least five minutes and for as long as 24 hours.