What I am sharing with you today is not your typical burger, but I assure you it is darn delicious. It’s super simple to create, packed full of nutrition and tasty. Even my husband, whom is a meat lover, really enjoyed this meal. You may be pleasantly surprised in the taste and texture profile. These are also great in making extra to keep in the freezer, for two months, for another yummy meal.

 

 

Gravitating towards a more plant-based lifestyle doesn’t always mean cutting out your favorite meat items, but simply adding more fruits and veggies to your clean diet. Going in this direction will promote better overall well being in staying closer to the earth. And may reverse or ward off certain diseases. Below is a list of numerous health benefits with a plant based lifestyle. BUT, you may ask what does that mean.

 

 

WHAT DOES A PLANT BASED DIET MEAN?

This largely focuses on plant derived foods that are unrefined or minimally processed such as whole grains, fruits, veggies, nuts, seeds, tubers and legumes. They are full of antioxidants, vitamins, minerals and phyto-nutrients while providing balance of nutrients in the body.

Following this guideline doesn’t mean cutting out all animal products like vegan or vegetarian. Animal products may serve as a supporting role to your meals. Gravitating towards more a plant based lifestyle and more away from processed foods you will find positive affects with a glow to the skin, or better digestion, or sustained energy.

 

 

PLANT BASED FOODS LIST:

WHOLE GRAIN- whole wheat, brown rice, rye or quinoa

ROOTS- beets, potato, carrot

BULBS- onions, garlic, water chestnut

STEMS- celery, rhubarb, asparagus

LEAVES- lettuce, bok choy, arugula

FLOWERS- cauliflower, broccoli, artichoke

FRUITS- tomato, orange, watermelon

MUSHROOMS- portobello, white buttons, shiitake

LEGUMES- cannellini, peas, lentils

NUTS- pecans, cashews, walnuts

 

 

HEALTH BENEFITS

 

Roughly over 300 million people live with diabetes and is expected to soar over the coming years. Type 2 diabetes can be prevented along the lines of a clean diet.

Harvard school suggests with lots of research done that a diet consisting of an increase of veggies and fruits can help lower blood pressure. Heart disease and stroke are the leading causes of death in the United States.

Plant based lifestyle is the number 1 way to improve your chances at avoiding cancer risks.

Heart health studies have shown that individuals who average at least 8 times daily servings of nutritious foods reduced the risk of heart attack or stroke.

Along with this type of diet you may find you are losing weight naturally due to feeling full and satisfied on low calorie foods that are nourishing.

When increasing your fiber intake you may also lower your cholesterol and blood sugar levels in keeping you more regulated.

When consuming high levels of plants such as kale, spinach, corn, squash, kiwi or grapes your vision will improve due to vitamin A.

When decreasing the amount of animal products in your diet which is prone to clogging pores, you may find clear and smoother skin.

You may feel more sustained energy throughout your day.

 

 

 

 

 

RECIPE

 

 

 

 

 

SERVES: about 4-6 depending on size

 

INGREDIENTS:

1 1/2 cup chickpea, drained and rinsed

1/3 cup quinoa, cooked and cooled

1 tbsp olive oil

1/2 red bell pepper, minced

1 cup mushrooms, finely chopped

1/2 tsp red pepper flakes

1 package spinach, chopped

1 tsp cumin

1/2 tsp cayenne

1/4 cup spelt flour, or chickpea

6 garlic cloves, minced

1 tsp oregano, dried

sea salt, dash

black pepper, dash

 

 

INSTRUCTIONS:

Prepare and cook quinoa with the product instructions.

In a non-stick skillet, heat oil and add the peppers, mushrooms and red pepper flakes. Let cook until soft about 3-5 minutes. Add in the spinach; let cook until wilted.

In a bowl, mash the chickpeas but not to fine or coarse. Add the quinoa that has been cooked, spinach mixture from pan and all the seasoning to the bowl. Add salt and pepper to taste. Mix well.

Divide the mixture into 4-6 patties and pat into round patties.

You may use a skillet or flat top surface. lightly oil with olive oil or coconut; cook each side for about a few minutes each until golden brown.

Place in prepared bun or preferred vessel and add topping.

 

 

 

 

 

NUTRITIONAL CONTENT: calories 569; total fat 10.9g; sodium 130mg; total carbohydrates 90g; dietary fiber 21.9g; sugars 9.8g; protein 25.5g; calcium 14% iron 10% and Potassium 27%.

 

 

 

 

 

 

Comments