Quinoa Burgers

DSC_0334This is a nice baked veggie burger that (hopefully) even meat lovers will enjoy.  It has a full flavour and a great crispy exterior. These burgers are a good source protein and healthy fats.

Each serving contains about 150 Calories, 7 grams of protein, and 2 grams of fibre.

There has been some controversy in the news lately about how North Americans’ love of quinoa is harming the countries where it is grown and harvested. See: http://www.theglobeandmail.com/life/the-hot-button/the-more-you-love-quinoa-the-more-you-hurt-peruvians-and-bolivians/article7409637/

However, many Canadians might not know that quinoa can be grown right here at home! I encourage you to search out Canadian quinoa the next time you are out shopping – you may need to check a whole foods or health foods store. See: http://www.theglobeandmail.com/commentary/what-a-bit-of-rd-could-reap-a-prairie-brimming-with-quinoa/article7760555/

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Quinoa Burgers

Makes ~ 8

Ingredients:

1 cup water

1/2 cup dry quinoa

1 tbsp olive oil

1 large onion, diced

2 cups cremini mushrooms, chopped

2 cloves garlic, minced

1 tsp dried thyme

1/2 tsp dried oregano

1 large egg

2/3 cup light cheddar cheese, shredded

1/3 cup quick cooking rolled oats

1/2 cup pecans or walnuts, chopped and toasted

1 tbsp low sodium soy sauce

Directions:

  1. Preheat oven to 350 F. Line a baking sheet with parchment paper
  2. Combine water and quinoa in a medium pot. Bring to a boil, reduce heat, and simmer for about 15 minutes or until all of the water is absorbed. Fluff quinoa with a fork and allow to cool.
  3. Heat oil in a large saucepan over medium heat. Add onions and cook until they soften (about 5 minutes)
  4. Add mushrooms, garlic, thyme and oregano and cook until mushrooms soften (about 5 minutes). Set aside and allow to cool.
  5. In a medium bowl, beat the egg. Add the quinoa, mushroom mixture, cheese, pecans, oats, and soy sauce.
  6. Scoop 1/2 cup portions of the mixture onto the baking sheet and flatten slightly.
  7. Bake 30-40minutes, until slightly browned and crispy.
  8. Serve with plain yogurt and a green salad.

Recipe adapted from: The Quinoa Revolution

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Carrot Banana Muffins

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This is another great nutrient dense muffin recipe. These carrot banana muffins contain about 180 kcal, 5 grams of protein, and 3 grams of fibre. They are perfect for a breakfast on the go or a snack before a workout. What I really like about them (besides the fact that they contain a two different fruits and a vegetable) is that a lot of the sweetness comes naturally from the raisins,  bananas, and carrots. To maximize the natural sweetness use very ripe bananas or defrosted, frozen bananas and flavourful carrots. ________________________________________________________________________________________

Carrot Banana Muffins

Makes about 1 1/2 dozen muffins

Ingredients:

1 cup raisins

1 1/4 cup whole-wheat flour

3/4 cup all-purpose flour

1 cup rolled oats

2 tsp baking powder

1 tsp baking soda

1/4 tsp salt

2 tsp ground cinnamon

1/4 tsp ground allspice

2 large eggs

2/3 cup packed brown sugar

1 cup mashed bananas, (2 medium bananas)

1/2 cup skim milk

1/4 cup canola oil

1 tsp vanilla extract

2 cups shredded carrots, (4 medium carrots)

1/3 cup chopped walnuts

Directions:

  1. Preheat oven to 400°F. Coat 18 standard-size muffin cups with cooking spray.
  2. Place raisins in a small bowl and cover with hot water; let soak for 5 minutes. Drain and set aside.
  3. Whisk whole-wheat flour, all-purpose flour, oats, baking powder, baking soda, salt, cinnamon and allspice in a large mixing bowl.
  4. Beat eggs in a medium bowl until frothy. Add brown sugar and whisk until it has dissolved. Mix in bananas, milk, oil and vanilla.
  5. Make a well in the center of the dry ingredients. Add the wet ingredients; stir until just combined. Gently stir in carrots and the drained raisins. Scoop the batter into the prepared pan and sprinkle with nuts.
  6. Bake about 15 to 20 minutes. Let cool in the pan for 5 minutes.

Recipe adapted from: http://www.eatingwell.com/recipes/carrot_banana_muffins.html

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