Meatless Monday

What’s more American than a hamburger and French fries? Unfortunately, this common American meal is typically loaded with saturated and trans fats, the two types of fat known to contribute to heart disease.  However, making your own burgers at home and baking your own fires can be a healthy way to enjoy this meal.  You can make your own burgers out of extra lean beef, bison, or ground turkey to cut down on fat and calories.  Also, you can try the recipe below for homemade veggie burgers. 

Would you like fries with that? Well, say no more. Slicing potatoes in thin strip and baking them in the oven can serve as a healthy alternative to the fried variety.  Try the recipe below for baked Sweet Potatoes Fries. Sweet potatoes are lower on the glycemic index than regular potatoes, which prevent such a rapid spike in blood sugar.  By maintaining stable blood sugar levels, you will be less likely to overeat and have more sustained energy. Furthermore, recent research has shown evidence the fermentable fiber content of in a low-glycaemic-index diet may be important in weight-loss (1).

Southwest Veggie Burgers

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Southwest Veggie Burgers

Serves 4

Serve these hearty veggie burgers on whole grain buns with your favorite condiments.

Ingredients

1 cup cooked brown rice
1 cup cooked no-salt-added black beans
1/4 cup diced tomato
1/4 cup diced roasted red bell peppers
1/4 cup shredded carrots
1 cup cooked and mashed sweet potato
1/4 cup chopped cilantro
1 tablespoon no-salt-added chili powder
1 teaspoon ground cumin
3 green onions, finely chopped
3 tablespoons nutritional yeast
2 cloves garlic, minced
1 teaspoon Tabasco or other hot sauce

Method

Preheat oven to 400°F. Line a baking sheet with parchment paper. Combine all ingredients in a large bowl and stir to mix. Form the mixture into 4 patties. Place patties on the baking sheet and bake, turning once half way through cooking, until browned and slightly crisp on the outside, 25 to 30 minutes.

Nutrition

Per serving: 190 calories (10 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 120mg sodium, 37g total carbohydrate (10g dietary fiber, 6g sugar), 10g protein

Baked Sweet Potato Fries

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Baked Sweet Potato Fries

Serves 4 to 6

Enjoy this treat with little guilt since the "fries" are baked and not actually deep fried. Baking at this high temperature requires a little extra attention but it will be worth it. Serve simply with just sea salt and pepper or season using a blend of 1 to 2 teaspoons of ground spices such as ginger, paprika or cinnamon.

Ingredients

4 medium (8 ounces each) sweet potatoes
4 teaspoons canola oil
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper

Method

Preheat oven to 450°F. Peel potatoes and cut into matchsticks about 1/4-inch to 3/8-inch wide. Place potatoes in a large bowl. Add oil, salt and pepper and toss until coated.

Spread potatoes on 2 large baking sheets in a single layer and bake 15 minutes. Rotate baking sheets and gently turn over potatoes. Continue baking about 20 minutes or until crisp. Watch potatoes and turn frequently to prevent burning or sticking to the pan. Serve immediately.

Nutrition

Per serving: 170 calories (35 from fat), 3.5g total fat, 0g saturated fat, 0mg cholesterol, 330mg sodium, 32g total carbohydrate (6g dietary fiber, 10g sugar), 3g protein

1) Ford, H. & Frost, G. (2010). Gycaemic index, appetite and body weight. Proceedings of the Nutrition Society, 69(2), 199-203. 

**Recipes taken from Whole Foods