This 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/
Makes ~ 8
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
- Preheat oven to 350 F. Line a baking sheet with parchment paper
- 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.
- Heat oil in a large saucepan over medium heat. Add onions and cook until they soften (about 5 minutes)
- Add mushrooms, garlic, thyme and oregano and cook until mushrooms soften (about 5 minutes). Set aside and allow to cool.
- In a medium bowl, beat the egg. Add the quinoa, mushroom mixture, cheese, pecans, oats, and soy sauce.
- Scoop 1/2 cup portions of the mixture onto the baking sheet and flatten slightly.
- Bake 30-40minutes, until slightly browned and crispy.
- Serve with plain yogurt and a green salad.
Recipe adapted from: The Quinoa Revolution
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
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
- Preheat oven to 400°F. Coat 18 standard-size muffin cups with cooking spray.
- Place raisins in a small bowl and cover with hot water; let soak for 5 minutes. Drain and set aside.
- Whisk whole-wheat flour, all-purpose flour, oats, baking powder, baking soda, salt, cinnamon and allspice in a large mixing bowl.
- Beat eggs in a medium bowl until frothy. Add brown sugar and whisk until it has dissolved. Mix in bananas, milk, oil and vanilla.
- 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.
- 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