Category Archives: hamburger
Black Bean Patties
Black Bean Patties
a good recipe for meatless Mondays
Ingredients:
2 c black beans, canned or cooked, rinsed and drained
1 small onion, peeled and coarsely chopped
2 cloves fresh garlic
1 carrot, chopped fine or grated
1/2 c oats
1/4 c nut butter (almond, peanut)
1/4 c raw sunflower seeds
3 T flaxseeds
dash Worcestershire sauce
2 T olive oil
2 egg whites
pinch red pepper flakes
1/2 chopped celery leaves (I did not add since I didn’t have any on hand, instead I added a dash of celery salt)
1 tsp paprika
1tsp curry powder
1 tsp sea salt
1 T fresh thyme or 1/2 T dried
Instructions:
Preheat oven to 375F. Line a large cookie sheet with parchment paper or grease. Place all ingredients in large food processor. Process mixture until it become uniform. You may have to do in bathces if you have a small food processor.
I added about 1/4c more oats as I though it was a bit runny, however it will probably seem a little runny, this is ok.
You should be able to scoop about 1/4 c patties onto cookie sheet without them runny too much.
Bake for about 20 minutes. Serve on whole wheat buns or bunless with all you burger fixins.
Sara B News: Look Better Naked Challenge meeting, 7pm at Crossfit Epic (Iowa City) tonight. Contact me for details! Learn about the 24 Day Challenge and how you can lose weight, have more energy and feel more positive about your health.
Until next time…
look good, feel good, do good
https://davissportsnutrition.com/
Gross! McDonald’s non-rotting burger
McDonald’s Happy Meal resists decomposition for six months
See article here
May make you think twice about your next drive through visit.
Until next time…
look good, feel good, do good
www.davissportsnutrition.com
An Iowa City filled weekend…
This past weekend was the big ISU vs Iowa football game. Although, the game might not have been a hit, the weekend was!
Lots of good times and good food with friends and family.
Highlights:
Friday J and I had Aunt Barb and Uncle Tom and Kelli and Mike over for dinner.
The Menu:
Appetizer: Bruschetta (recipe from crossfitter Katie)
Here’s the bruschetta recipe (makes 12 pieces):
Ingredients
• 1/2 loaf whole-grain French, ciabatta or other thin loaf bread
• 3 Tbsp / 45 ml extra virgin olive oil, divided
• 1 cup / 240 ml fresh tomatoes, chopped
• 3 cloves garlic, passed through a garlic press
• 1 tsp / 5 ml sea salt
• 1 tsp / 5 ml freshly ground black pepper
• 1 handful fresh arugula leaves, finely chopped
• 1 handful fresh basil leaves, finely chopped
• 2 Tbsp / 30 ml best quality balsamic vinegar
• 2 fresh avocados
• Juice of 1/2 fresh lemon
Preparation
1.Preheat oven to 375º F / 190 ºC. Line a baking sheet with parchment paper.
2.Slice bread into thin, 1/2-inch slices on the diagonal. Arrange slices on baking sheet. Don’t overlap. Use another baking sheet if necessary.
3.Use a baking brush to lightly coat each piece of bread with olive oil. Bake for several minutes or until lightly toasted. Remove from oven. Set aside.
4.In a medium-sized oven-safe mixing bowl combine tomato, remaining olive oil, garlic, salt and pepper. Place in hot oven and bake for 10 minutes or until tomatoes are soft. Remove from heat.
5.Transfer cooked tomatoes to new mixing bowl. Add chopped arugula, basil and balsamic vinegar. Mix gently to combine. Set aside.
6.Peel avocados. Cut in half and remove pits. Dice avocado and toss with lemon juice.
7.Top each piece of bread with tomato mixture. Top with avocado. Serve.
***Katie mentioned she couldn’t’t find arugula by itself, so instead found a salad mix that had spinach and arugula together and used that. You could use spinach by itself, too.
Entree: Swiss and sauteed mushroom burgers (mushrooms were sauteed in olive oil)
and Uncle Jim’s home grown squash
Dessert: Birthday cake for Kelli!
it’s suppose to be red frosting and not pink…obviously I do not have a career as a cake decorator
and of course, Aunt Barb’s scotcheroos
Saturday morning we woke up ready to cheer on our Cyclones!
Salsa Burgers
but before we get all sad and sentimental as we think back on our summer…
Salsa Burgers
adapted from Clean Eating Magazine
Ingredients:
1 lb ground turkey breast
1/2 tsp sea salt
for guacamole:
1/4 red bell pepper, finely chopped
1 tsp lime juice
salt and pepper
Instructions:
Grill away.
Be sure to pick up the September issue of Iowa’s Momentum Magazine for Endurance Athletes and check out my article “Essential Nutrients for the Endurance Athlete.”
look good, feel good, do good
How to "lean up" your next hamburger
source of graph: Department of Agriculture
Click on picture to get a larger view
I thought this pamphlet from the Iowa Beef Industry Council was worth sharing.
Look at the difference blotting and rinsing your meat can make! It reduced the calories by 100 in 80% lean beef.
Of course, I always recommend buying no less than 93% lean, but you can still try these techniques.
Another great way to reduce the calories and saturated fat is to combine 1lb beef with 1lb ground turkey breast and then make your patties.
Until next time…
look good, feel good, do good
https://davissportsnutrition.com/