Black Bean Burgers

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Ingredients

  • 1 large onion, chopped
  • 2 big cloves garlic, minced
  • 1/2 small can tomato paste
  • 1 jalapeno pepper, diced (optional)
  • 1 1/2 tablespoons balsamic vinegar
  • 1 tablespoon worcestershire sauce
  • 3 cups black beans (2 cans drained and rinsed)
  • 1/2 cup fresh parsley, chopped
  • 1/2 cup fresh cilantro, chopped
  • 1 tablespoon mustard
  • 1/2 teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons ground flax seed
  • ¼ to ½ cup rolled oats –approximately

Directions

  1. Saute onions with garlic. Add tomato paste, jalapeno pepper, vinegar, worcestershire sauce and simmer for a few minutes.
  2. Mash about 3/4 beans in a food processor and add to skillet.
  3. Turn off heat.  Add parsley, cilantro, mustard, salt, pepper, ground flax seeds. Combine with rest of beans. Make sure to incorporate flax seeds throughout. Add oats if not sticking together. Should still feel wet. Don't make it too heavy!!! It will be tough and dry.
  4. Refrigerate so it becomes easy to shape into burgers.
  5. Place in oven and bake at about 350 for about 15 minutes or until feels a little crunchy on top. No need to pan fry. Too much work!

Mango Salsa

Ingredients

  • 1 large mango, peeled and diced
  • ½ cup cucumber, peeled and seeded, diced
  • ½ cup red pepper, diced
  • 1 tablespoon jalapeno, finely chopped, can removed white pith and seeds
  • ¼ cup red onion, finely diced
  • 1 tablespoon fresh lime juice
  • ¼ cup fresh cilantro, chopped

Directions

Combine all ingredients and mix well. Adjust lime juice, salt and pepper.

Note: Remove white pith and seeds from jalapeno if don’t like salsa hot!

Why Eat Mangoes?

Summer temperatures are still with us, but mangoes will soon be going out of season. Try this simple and delicious salsa while mangoes are still sweet and juicy.This tropical fruit has been cultivated for 5,000 years. It contains Vitamin A (which helps our eyes, bones and teeth), Vitamin C (which helps our immune health).  Let’s not forget, mangoes are full of flavonoids which may help to prevent breast and colon cancer. Store ripe mangoes in the refrigerator for up to a week. They also can be frozen after being peeled and diced.  They can be used in sauces and marinades or just cut one open and enjoy!

Wake-Up Green Smoothie

So we know we should eat more vegetables but how do we eat it all?

Vegetables are nutrient dense and calorie poor. Our bodies need all types of nutrients to run smoothly and help us combat chronic diseases. One way is to drink your vegetables in a smoothie. It’s great in the morning and as a snack. I don’t add tropical fruits such as bananas, mangoes and grapes because of their high sugar content. If you are going to have the smoothie in the morning, we want to avoid a lot of sugar.

I like to make my green smoothies in bulk so I always have some in the refrigerator as well as in the freezer. I don’t “juice” because juicing removes the fiber that our bodies desperately need. I’d rather ingest fiber from food than in a glass of water filled with that drugstore fiber powder. YUCK!

My favorite smoothie:

  • ½ bunch organic kale
  • ½ head organic romaine lettuce
  • 2 organic apples, seeds removed
  • 1 cup organic blueberries
  • 2 carrots, chopped
  • 1 lemon juiced
  • 1 slice fresh ginger
  • 1/3 cup fresh ground flax seeds
  • Water to fill blender pitcher ¾ of the way
  • Rinse all ingredients and place in blender at a high-speed. Process until smooth.

Place in small containers. I leave one in the refrigerator, and freeze the rest in small containers.

Not So Ice-Cream, Chocolate Ice-Cream

Who's ready to make fantastic ice cream without all the risks of eating dairy? 
I'm making chocolate ice cream today.
Step 1. Peel 3 bananas and slice thinly. Freeze for few hours.
Step 2. Once begins to harden, put in food processor with a 1/2 teaspoon vanilla extract. Add 1/8 cup cocoa powder and mix well. Adjust for your own taste. Chocolate lovers may need more cocoa.
You can add sliced almonds, chocolate chips, mint extract, or whatever you like.
Put back in freezer and enjoy!

Why Eat Bananas?

This is one versatile fruit! You can take it with you since it comes in its own package, or can be mashed and used as a butter substitute in cakes and muffins, or sliced and added to fruit salads, yogurt or in a sandwich with nut butter…YUM!!!

Due to its creamy consistency, it can be used to make healthy non-dairy ice cream. But the benefits don’t stop there. They are incredible good for us. This fruit that been around for 4000 years is only around 110 calories and even though it is sweet, due to its fiber content, it’s a low  glycemic fruit. It contains potassium which helps us to regulate our blood pressure and can help prevent muscle cramps. The sterols it contains may help to reduce the absorption of cholesterol. Let’s not forget the Vitamin B6 that helps us grow new cells and maintain healthy nerve and brain function. Sliced bananas can be frozen up to 2 months. If you have extra bananas, they can be refrigerated. The skin will turn brown but the flesh will be fine.