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Fresh Figs and Feta With Toasted Walnuts

Long before we were registered dietitians, personal trainers and even before we were veggie lovers, we were twins with a sweet tooth…

 

So while we may have skirted the salt tooth, this sweet tooth requires a lot of attention to keep it in check and we’re constantly creating healthy, delicious ways to squash it without all the sugar. Remember these yumsters?

Strawberry Raspberry Lime Sherbet

Chocolate Peanut Butter Banana Ice Cream

5 Minute Peanut Butter Chocolate Chip Cookies

and our Strawberry Mint Ice Cream.

So recently when we received an amazingly delicious delivery from California figs, we got figgy with it, and came up with a guilt-free creation that satisfies those with a sweet tooth–and those with a salt tooth!  This number gives  ya a lil’ sweet, a lil’ savory and a lil’ crunch–and we’re in love! All for less than less than 50 calories per serving!! Woohooo!

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  There's something so satisfying about sinking your teeth in to a fresh, juicy fig.  It's meaty texture hits the spot. We decided we better have a figgin party as we couldn't keep these babies to ourselves! And it was a hit!
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Welcome our FIGnature dish! fresh-fig-and-feta-with-toasted-walnuts4_logo   Fresh Figs and Feta With Toasted Walnuts   Serves 5 figs Ingredients: 5 fresh Figs 2 tbsp fat free feta 5 tsp chopped walnuts   Directions: Slice figs and drizzle with crumbled feta and walnuts.  Enjoy!   Makes 5 servings
Nutrition Facts for one serving (1 fig with toppings):  46 Calories, Total fat 0.2 g, 10 g Carbs, 1.5 g Fiber,  8 g Sugar, 1 g protein
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Fresh Figs and Feta With Toasted Walnuts
 
Author:
Serves: 5
Ingredients
  • 5 fresh Figs
  • 2 tbsp fat free feta
  • 5 tsp chopped walnuts
Instructions
  1. Slice figs and drizzle with
  2. crumbled feta and walnuts. Enjoy!
Nutrition Information
Serving size: 1 fig Calories: 46 Fat: 0.2 g Sugar: 8 g Fiber: 2 g Protein: 1 g

 

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6 Foods That are Better Than Botox For your Skin! Mornings with Maria Bartiromo

If you want younger looking skin, here is your food formula! We break it down for you with the amazing Maria Bartiromo!

 

It’s true, there are foods that can keep your skin looking young!  Buh bye botox, these foods are so potent that we refer to them as the skin fillers, plumpers, and Botox of the food kingdom. 🙂

It’s true, the foods that you eat really do impact the appearance of your skin!

 

Certain foods no-no’s for the skin—these are any foods that cause cell damage—it ages the skin and creates wrinkles.   Balance out skin “no-no” foods with foods that act a natural wrinkle cream.

 

  • No-No: Alcohol = Dehydrator —creates free radicals which damages cells and accelerates aging. Alcohol contributes to dehydration, and when our skin looks dry it also looks aged. It also can lead to broken blood vessels on the face which make the skin appear damaged. Think of that person we’ve all who after they drink their skin looks more weathered and older.

 

  • Natural Anti-Wrinkle Cream & Skin Hydrator: All Vegetables. Veggies naturally are rich in water, so they create moisture within your skin, plumping the cells and filling the crevices.  Think of them as your body’s natural lotion—plus a whole lot more.  They contain potent antioxidants that mop up the damage caused by alcohol, pollution, the sun, etc.  Vegetables (and fruits too!) are water and potassium rich so they hydrate skin, restore fluid balance and prevent it from looking wrinkled and withered.

 

  • Skin Hydrator: Avocado: As we get older our skin gets thinner and avocados are rich in healthy monounsaturated fats, and they moisturize skin from the inside out with their oil. Plus your skin will get a rejuvenating glow thanks to avocado’s anti-inflammatory properties which will minimize flare-ups and tone skin.

 

  • Skin Enhancer:  Tart cherries.  Alcohol disrupts sleep so cells can’t rejuvenate.  Montmorency tart cherries are one of the few natural sources of melatonin so they enhance and promote sleep– and your body repairs and regenerates your cells, including your skin cells when you sleep.

    • Tart cherry juice has been linked to improved sleep quality and duration

 

 

  • No-No:  Inflammatory foods like refined carbohydrates (white bread, white flour products), sugar, fried foods, processed meats, MSG. They create a low-level systemic inflammation that you may not realize is even happening, but inside, this is what damages cells, leads to disease and aging and creates weathered skin.

 

  • Skin calmers & Smoothiers: Anti-inflammatory foods:

    • Spices like turmeric and ginger. These are calming and fight inflammation. They repair cell damage and counteract the effects of inflammatory foods.
    • Wild salmon as well as sardines, tuna, and herring are excellent sources of omega-3 fatty acids, which are often lacking in our diets. These omega 3-rich fish are powerful anti-inflammatories and help to keep skin supple and soft with their oils.
    • Soy Ginger Salmon
    • DIY Brown Rice Sushi
    • Broccoli also contains anti-inflammatory phytonutrients, such as sulforaphane.
    • Spicy “Fried” Broccoli
15865443 - grilled salmon and vegetables

15865443 – grilled salmon and vegetables

  • Collagen Destroyer:
  • No- No: Collagen Destroyer–Sugar—refined like white bread, noodles and pasta (which break down to simple sugars) they enter our blood stream where they can then attach to the skin’s collagen and elastin. This causes the skins structure to weaken which results in visible signs of ageing by a process called glycation.

 

  • Anti-wrinkle Cream- Collagen Rebuilder: Tomatoes and other vitamin C rich food. Vitamin C keeps skin youthful and elastic by aiding in collagen formation–this helps the skin to snap back into place when you make expressions, rather than staying in the wrinkled expression.  Added bonus of foods like tomatoes that are typically red  in color is that they’re rich in lycopene and beta carotene, both act as a natural sunblock—so they also fight age spots and sun damage.

 

Here are a few great skin beautifying recipes:

Fresh Tomato Salsa

Strawberry and Citrus Salad with Avocado

Ginger and Carrot Slim-Down Smoothie

Minty Lime Iced Green “Flat Belly” Tea

..and for beta carotene for a natural sunblock (protector against age spots and sun damage) Roasted Tarragon Garlic Sweet Potato Fries

Some more skin beautifying food tips?

6 Foods That are Better Than Botox For your Skin! Grilled Salmon Recipe
 
Author:
Serves: 4
Ingredients
  • 2 garlic cloves, peeled, divided
  • ⅓ cup chopped green onions
  • ¼ cup low-sodium soy sauce
  • 1 tablespoon Chinese rice wine or dry Sherry
  • 1¾-inch cube peeled fresh ginger
  • 2 teaspoons sugar
  • 1 teaspoon sesame oil
  • ¾ teaspoon chili-garlic sauce (see note below)
  • 4 6-ounce skinless salmon fillets
  • 2 teaspoon olive oil
  • 1 large bok choy, cut crosswise into ½-inch-wide strips (about 7 cups)
  • 4 ounces fresh white button mushrooms, sliced
  • Note: You can find this in most grocery stores in the Asian stores
Instructions
  1. In a blender add 1 garlic clove, the onions, soy sauce, rice wine, ginger, sugar, sesame oil and garlic sauce and blend.
  2. Meanwhile place salmon in 11x7x2-inch glass baking dish. Spoon marinade ono top and allow to marinate 5 minutes.
  3. Preheat oven to 500°F. Using a rimmed baking sheet, place fish, with some marinade still sticking to it on top. Move any marinade in the dish to a small saucepan.
  4. Roast fish until just opaque in center, roughly 8 minutes.
  5. Heat the marinde in the saucepan until it begins to boil. Then set is aside to use for the glaze.
  6. Meanwhile, using a large nonstick skillet, heat oil over high heat. Add bok choy and mushrooms and press in 1 garlic clove using a garlic press.
  7. Heat for about 4 minutes. When it’s ready mushrooms will betender and bok choy will be wilted. Add salt and pepper to taste.
  8. Divide the veggies over the four plates. Place salmon on top and brush fish with glaze. Enjoy! 🙂
  9. Nutrition Facts Per Serving:
  10. Calories, 10 g Carbohydrate, 8 g fat, 36 g protein, 4 g fiber, 5 g sugar,
Nutrition Information
Serving size: 1 piece Calories: 249 Fat: 8 g Carbohydrates: 10 g Fiber: 4 g Protein: 36 g
 

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Chickpea Salad Wraps

Our clients always smile when we tell them that we aren’t “anti-carb” and that in fact, we’re all for high- fiber, quality carbohydrates like sweet potatoes, oats, quinoa and brown rice, etc.—in moderate portions, of course! So carb lovers rejoice, these twin, veggie-loving registered dietitians (who happen to each have a sweet tooth that we work hard to keep in check 😉 ) are telling you, it’s perfectly OK and healthy to include some quality carbs in your day! Hello our healthy recipes like Sweet Potato & Carrot Mash, One-Pot Black Bean Quinoa Chili with Avocado, Chunky Sweet Potato Kale Chili and Quinoa Kale & Edamame Superfood Bowl.

 

Chickpea Salad Wraps1 - Logo When it comes to enjoying quality carbohydrates, and still losing body fat at the same time (if that’s your goal), the most important thing is to keep the portions in check and to watch the fatty sauces and dressings. We’ve found that often when opting for a whole-grain sandwich wrap, it’s difficult to keep the carbs in check, especially when the wrap includes brown rice or beans, or other healthy carbs on the inside. Plus, although a wrap might seem like a healthy choice when choosing from a menu, often times, they’re loaded with fat and calories. Instead, try this recipe below–one of our favorite easy and tasty alternatives! We simply replace the usual flatbreads or tortillas with collard greens– a great low-calorie food that also comes packed with vitamins A, C, and calcium. Chickpeas (also called garbanzo beans), make a great meat substitute that’s low in fat, but also high in protein and fiber—a combination that can support your weight loss efforts by keeping you satisfied. For an even greater nutrient boost, add some of your favorite veggies!

 

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Bonus: Spinach and collards have glutathione, a protein in veggies that grabs onto toxins and drags them out of our body!

*Notice this wrap uses fresh, not cooked spinach. That’s because cooking or processing decreases the glutathione bioavailability.

Chickpea Salad Wraps

In this recipe below, we use the collard raw, but feel free to steam it for a minute which makes the flavor more mild and less chewy. We often do this by boiling some water in a pot, and after washing the collards, holding the stem of the collard and allowing the leaf to stay above the steam for a minute or so as the leaf slightly wilts and softens. Stay tuned for our video demonstrating this.

 

Makes 3 servings

Ingredients
2 cups cooked chickpeas, drained (if using canned, rinse them well)
2 cups baby spinach, chopped
1/4 cup finely chopped red onion
Juice from 1 large lemon
3/4 cup fresh cilantro, chopped
1 Tbs. Dijon mustard
1 garlic clove, minced
1 tsp. ground cumin
1/4 teaspoon smoked paprika
Freshly ground pepper
Large lettuce or collard green leaves (if using collard greens, choose smaller sized leaves)

Directions:
1. Combine the drained chickpeas, spinach, and onion in a large bowl.
2. In a separate bowl, whisk together the lemon juice, cilantro, mustard, garlic, cumin, and smoked paprika until well combined.
3. Pour the dressing on top of the chickpea mixture and stir well. Add pepper to taste. Let the salad marinate for about 15-30 minutes.
4. Place collard leaves flat on a cutting board (so that the stem is pointing up) and carefully shave down the length of the stem with a paring knife (being careful not to cut through the leaf). Repeat for each leaf.
5. Place leaves cut side down and scoop some of the filling in a vertical column (going the same direction as the stem) on one side of the leaf. Fold the top and bottom flaps of the leaf toward the center. Starting from the side with the filling, carefully roll from one side to the other. Slice in half if desired. Enjoy!

 

Nutrition Facts Per Serving: 216 Calories, 3 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 94 mg Sodium, 37 g Carbohydrate, 11 g Fiber, 7 g Sugar, 12 g Protein

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Chickpea Salad Wraps
 
Author:
Serves: 3
Ingredients
  • 2 cups cooked chickpeas, drained (if using canned, rinse them well)
  • 2 cups baby spinach, chopped
  • ¼ cup finely chopped red onion
  • Juice from 1 large lemon
  • ¾ cup fresh cilantro, chopped
  • 1 Tbs. Dijon mustard
  • 1 garlic clove, minced
  • 1 tsp. ground cumin
  • ¼ teaspoon smoked paprika
  • Freshly ground pepper
  • Large lettuce or collard green leaves
Instructions
  1. Combine the drained chickpeas, spinach, and onion in a large bowl.
  2. In a separate bowl, whisk together the lemon juice, cilantro, mustard, garlic, cumin, and smoked paprika until well combined.
  3. Pour the dressing on top of the chickpea mixture and stir well. Add pepper to taste. Let the salad marinate for about 15-30 minutes.
  4. Place collard leaves flat on a cutting board (so that the stem is pointing up) and carefully shave down the length of the stem with a paring knife (being careful not to cut through the leaf). Repeat for each leaf.
  5. Place leaves cut side down and scoop some of the filling in a vertical column on one side of the leaf. Fold the top and bottom flaps of the leaf toward the center. Starting from the side with the filling, carefully roll from one side to the other. Slice in half if desired. Enjoy!
Nutrition Information
Calories: 216 Fat: 3 g Saturated fat: 0 g Carbohydrates: 37 g Sugar: 7 g Sodium: 94 mg Fiber: 11 g Protein: 12 g Cholesterol: 0 g
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Crunchy Zesty Cucumber Cantaloupe Salad

0006_NutritionTwins-cucumber-melon-cantaloupe-lime-mint-serrano-pepper-salad-summer_logoAs you may know by now, although we grew up in a healthy household surrounded by fresh produce, the truth is we didn’t always have all kinds of produce throughout the year at our fingertips, as you’d likely expect.  In fact, there were only a few weeks during the year when we’d have some of our favorite fruits and veggies.  Yup, our mom was ahead of her time—buying local and “in season” before it was cool and trendy.  You could tell what season it was by opening our fridge. This meant that most of the year, we didn’t have some of our favorite fruits—like melons!  We’d wait all year for our favorite season—summer, which just happens to be when some of our favorite fruits are in season. As hard as it is to believe, some of our favorite recipes that we make today, we would have only had a few months of the year.  Recipes like our:

Watermelon Frosty,

Watermelon Snow Cone

Watermelon & Mint Detox Salad

Strawberry Milkshake

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And we can’t help but smile with our latest creation.  It’s the summer dish that we would have waited all year for—and we’re feeling a bit spoiled thinking that we may just keep eating it this one, even when it’s a bit out of season. 😉  When it’s too hot to turn on the stove and you’re looking for a thirst quenching, refreshing side dish (with an optional kick!), this salad with hydrating fruits and veggies and cooling culinary herbs is about to be your new bestie!

Added bonus: Phytonutrients found in cucumbers (cucurbitacins, lignans and flavonoids) may provide antioxidant, anti-inflammatory and anti-cancer benefits. Cucumbers have a high water content and are a great source of fiber to help prevent constipation and the unsightly gut bulges that come with it.

Fun fact: Cucumbers are technically fruits!

Cantaloupes are a great skin beautifier thanks to being high in vitamin C (necessary for the formation of collagen, which keeps the skin pliable and elastic) and vitamin A helps to promote healthy cells and skin. Also since it’s gota high water content, 90 percent, it helps to hydrate the skin, making it appear moist and supple!

Fun tip: To find a great tasting cantaloupe, do a sniff test, if the melon smells delicious it’s sure to be tasty.

We visited the farmers market over the weekend and came across a variety of cucumbers (common salad/garden cucumber, white cucumber, lemon cucumber and Armenian cucumber) and decided why not try them all! You can certainly use just one type of cucumber and it can be any type.

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Just a word of warning, once you start you may not be able to eat just one serving!

You can also make a larger portion, by doubling the recipe, to eat the next day. The lime juice helps preserve the freshness overnight.

0004_NutritionTwins-cucumber-melon-cantaloupe-lime-mint-serrano-pepper-salad-summer_logoCrunchy Zesty Cucumber Cantaloupe Salad

Makes 4, 1 Cup Servings

Serve this easy to make, juicy summer salad with a Mediterranean dish, falafel, grilled fish, fish tacos, grilled chicken or another lean protein.

 

Ingredients

2 cups cantaloupe, diced* (about ¼ medium cantaloupe seeded)

2 cups cucumber, diced* (roughly 2 medium cucumbers), peeled (optional).

1 tsp serrano pepper, (about ¼ small sized pepper) seeded and minced (optional)

1 – 1 ½ Tbsp lime juice,

4-5 fresh mint leaves, chiffonade

Salt to taste

Directions

  1. Combine cantaloupe and cucumber in large bowl.
  1. Pour 1 Tbsp of lime juice over the melon/cucumber mix. Stir to coat the produce in the juice.
  1. Add a pinch of salt to taste to contrast to the sweetness.
  1. Add ½ tsp of the minced serrano pepper, andmix throughout. It can have quite a kick so add more to your liking. This can be omitted if you’re simply looking for a cool and thirst quenching salad without a kick.
  1. Top with slivers of fresh mint leaves.

* Diced pieces can be any size, we liked a small dice in order to get a variety of flavors in one bite!

**A note about the serrano pepper. The oils will linger on your hands, even after washing them. Be aware to not touch near your eyes especially after cutting. You may have to wash your hands a few times before it begins to fade. (I only noticed because I stuck my finger near my mouth while taking a bite of left over cantaloupe and my mouth started tingling! Long after I had finished cutting and washed my hands!)

 

 

Nutrition Facts Per Serving: 47 Calories, 0 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 87 mg Sodium, 12 g Carbohydrate, 1 g Fiber, 9 g Sugar, 1 g Protein  

Cucumber_Cantaloupe_Salad_Collage

 

Crunchy Zesty Cucumber Cantaloupe Salad
 
Author:
Recipe type: Salad
Serves: 4 cups
Ingredients
  • 2 cups cantaloupe, diced* (about ¼ medium cantaloupe seeded)
  • 2 cups cucumber, diced* (roughly 2 medium cucumbers), peeled (optional).
  • 1 tsp serrano pepper, (about ¼ small sized pepper) seeded and minced (optional)
  • 1 – 1 ½ Tbsp lime juice,
  • 4-5 fresh mint leaves, chiffonade
  • Salt to taste
Instructions
  1. Combine cantaloupe and cucumber in large bowl.
  2. Pour 1 Tbsp of lime juice over the melon/cucumber mix. Stir to coat the produce in the juice.
  3. Add a pinch of salt to taste to contrast to the sweetness.
  4. Add ½ tsp of the minced serrano pepper, andmix throughout. It can have quite a kick so add more to your liking. This can be omitted if you’re simply looking for a cool and thirst quenching salad without a kick.
  5. Top with slivers of fresh mint leaves.
Notes
*Diced pieces can be any size, we liked a small dice in order to get a variety of flavors in one bite! **A note about the serrano pepper. The oils will linger on your hands, even after washing them. Be aware to not touch near your eyes especially after cutting. You may have to wash your hands a few times before it begins to fade. (I only noticed because I stuck my finger near my mouth while taking a bite of left over cantaloupe and my mouth started tingling! Long after I had finished cutting and washed my hands!)
Nutrition Information
Serving size: 1 cup Calories: 47 Fat: 0 g Saturated fat: 0g Carbohydrates: 12 g Sugar: 9 g Sodium: 87 mg Fiber: 1 g Protein: 1 g Cholesterol: 0 mg
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Avocado Greek Yogurt Chicken Salad

One of the things that always amuses us is the surprised look on our new clients’ faces when they find out that even though we’re twins who are veggie-loving registered dietitians, we love food as much as they do –and that we even have a killer sweet tooth that we work hard to keep in check. If only we were born with our palates not liking anything that was bad for our waistline or for our health! Avoiding chocolate would certainly be a lot easier! And we’d probably spend a lot less time making guilt-free delish numbers like:

Skinny Oreo Balls,

Chocolate Granola Balls

Chocolate Coconut Chia Balls,

Lightened-Up Blueberry Blender Muffins to satisfy us!

We do feel lucky and we’re grateful that there are a few foods (only a few! 😉 ) that aren’t great for the waistline that we’ve never liked. Here’s lookin’ at you mayo! Yup, you creamy white spread that looks like we’d love it as much as spreadable marshmallow fluff was like a kick in the gut each time we tasted it. We know we dodged that bullet as we’ve witnessed clients cut mayo from their daily lunch and drop pounds, literally! The great news is that we’ve a great chicken salad and our mayo alternative can be used in egg salad, tuna salad! Not to mention making your own mayo alternative is a great way to ensure there are no sneaky additives and ingredients!

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Say hello to this dreamy and creamy Avocado Chicken Salad, made with Greek yogurt! Greek yogurt works it magic here– it’s often substitute for mayonnaise, sour cream, and other similar items that can sneak in fat, carbs, and sugars where they aren’t necessary.

In this recipe we mix Greek yogurt with creamy, nutrient-packed avocados.

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And you can get creative with this as there are so many ways to add your own twists and variations to cater to your own personal tastes! Our recipe is savory, but you can add nuts, grapes, different spices and flavors for a different twis, and you’ll also add nutritional value with the additions that you incorporate. Serve this with whole wheat crackers, carrots, celery sticks, or on sandwiches or wraps (or make use a Collard Wrap like we do here for a low calorie, high –fiber sandwich! This versatile meal is a great source of protein and fiber to keep you powered through long days!

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Avocado Greek Yogurt Chicken Salad

 

Serves: 4

 

Ingredients:

1 medium sized ripe avocado

1/2 cup non-fat plain Greek Yogurt

2 1/2 cups of shredded, cooked chicken

 

1/2 cup chopped red onion

1/2 cup chopped celery

1/4 tsp dill

1/2 tsp. garlic powder

1/2 tsp. onion powder

salt and pepper to taste

 

Directions

  1. Mash avocado in a medium mixing bowl and then stir .
  2. Add in spices and mix until smooth.-Stir in celery and onion until fully coated in the yogurt mixture.

3. Lastly, add in shredded chicken. Enjoy!

 

Nutrition Information (per serving): 177 Calories: , 8 g fat, 6 g carbohydrate, 20 g protein, 3 g fiber, 136 mg sodium

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Avocado Greek Yogurt Chicken Salad
 
Author:
Serves: 4
Ingredients
  • Ingredients:
  • 1 medium sized ripe avocado
  • ½ cup non-fat plain Greek Yogurt
  • 2½ cups of shredded, cooked chicken
  • ½ cup chopped red onion
  • ½ cup chopped celery
  • ¼ tsp dill
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • salt and pepper to taste
Instructions
  1. Mash avocado in a medium mixing bowl and then stir .
  2. Add in spices and mix until smooth.-Stir in celery and onion until fully coated in the yogurt mixture.
  3. Lastly, add in shredded chicken. Enjoy!
Nutrition Information
Serving size: 1 serving Calories: 177 Fat: 8 g Carbohydrates: 6 g Sodium: 136 mg Fiber: 3 g Protein: 20 g
 

 

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Black Bean Patties

  Black Bean Patties

 Black_bean_cakes_LOGO

 

…aka Black Bean Love Cakes. 🙂 That’s right, we’re in love with these lil’ cakes and can’t wait for you to fall head over taste bud after them too. We’re not quite sure why it is that eating food in the shape of a patty or a muffin just makes it that much more fun. But it does—and when we were growing up when our mom would make her Black Bean patties, we loved eating the little cakes—and we loved our contribution to helping her make them—shaping them into the patties, even as small kids we remember loving this assignment she’s give us. And now we’ve cooked up a tasty and super-satisfying Black Bean Patty version, inspired by our mom’s!

Psst… looking for a few more recipes inspired by our wholesome, cook-it-from-scratch mom? Check these out!

One-Pot Quinoa Chickpea & Avocado Bowl

Coconut Quinoa Chicken Nuggets

One-Pot Black Bean Quinoa Chili with Avocado

Quinoa Breakfast Nibbles

Choco-nilla Oats & Quinoa Swirl

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If you’re looking to have a few more meals that are great for Meatless Monday, this patty will hook you up. This clean and delicious alternative to a greasy burger leaves you fully fueled and satisfied, and provides an excellent sources of fiber to stabilize your blood sugar and nutrients like magnesium and potassium to help to relax your muscles and lower your blood pressure. You can top these patties with avocado and salsa for a Mexican twist, or eat them on a whole grain bun for more of a hands-on burger feel! Pair them up with a nice salad or steamed veggies and if you eat it bun-less, add some healthy carbs like these Roasted Tarragon Sweet Potato Fries. Grab a plate, and a patty and dig in! 😉

 

 

 

blackbean5Black Bean Patties (aka Black Bean Love Cakes 😉 ):

Serves 4

Ingredients:

  • 2 tsp olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • 1 tsp cumin
  • 1 tsp chili powder
  • salt and pepper, to taste

 

  • 15oz black beans, rinsed and drained
  • ¾ cup cooked brown rice

 

  • ½ cup corn
  • ¼ cup cilantro, chopped
  • 4 ounce low fat swiss cheese, for melting on top

 

Directions

  1. Heat 1 tsp olive oil in a large soup pot.
  2. Saute the onion, bell pepper and garlic in the olive oil, until translucent.
  3. cumin, chili powder, salt, and pepper and stir to mix thoroughly.Cook for 2 minutes to allow the flavors to meld together.
  4. Add beans and rice, cooking for five more minutes over medium , stirring frequently.
  5. Remove pot from heat and empty rice and bean mixture into a bowl, stir in the corn, and let cool.
  6. Once cooled, add cilantro and mash the contents of the bowl until a near paste-like consistency is made.
  7. Divide into four portions and shape into a patty. Refrigerate patties for 15 minutes.
  8. Add 1 tsp olive oil to saute pan and heat over medium heat.
  9. Place each patty on the pan, and cook 4-5 minutes on each side until both sides have browned and place slice of cheese on top each patty and allow to melt.

 

Nutrition Information per serving (1 patty): 196 Calories, 5g Fat, 14g Protein, 21g Carbohydrates, 267mg Sodium, 7.5g Fiber

Black Bean Patties
 
Author:
Serves: 4
Ingredients
  • 2 tsp olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • 1 tsp cumin
  • 1 tsp chili powder
  • salt and pepper, to taste
  • 15oz black beans, rinsed and drained
  • ¾ cup cooked brown rice
  • ½ cup corn
  • ¼ cup cilantro
  • 4 oz low fat swiss cheese, for melting on top
Instructions
  1. Heat 1 tsp olive oil in a large soup pot.
  2. Saute the onion, bell pepper and garlic in the olive oil, until translucent.
  3. cumin, chili powder, salt, and pepper and stir to mix thoroughly.Cook for 2 minutes to allow the flavors to meld together.
  4. Add beans and rice, cooking for five more minutes over medium , stirring frequently.
  5. Remove pot from heat and empty rice and bean mixture into a bowl, stir in the corn, and let cool.
  6. Once cooled, add cilantro and mash the contents of the bowl until a near paste-like consistency is made.
  7. Divide into four portions and shape into a patty. Refrigerate patties for 15 minutes.
  8. Add 1 tsp olive oil to saute pan and heat over medium heat.
  9. Place each patty on the pan, and cook 4-5 minutes on each side until both sides have browned and place slice of cheese on top each patty and allow to melt.
Nutrition Information
Serving size: 1 patties Calories: 196 Fat: 5 g Carbohydrates: 21 g Sodium: 267 mg Fiber: 7.5 g Protein: 14 g
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