Black Bean Burger with Veggie Mayo

Looking for an alternative to hamburgers? Veggie burgers are a great alternative and can be made with just about anything - black beans, white beans, chickpeas, lentils, or any other vegetable that can be mashed and formed into a patty.  Made right, they're delicious—but fragile. Cooking them on the stove top or under the broiler is best. I prefer homemade veggie burgers as opposed to commercial patties, which tend to have preservatives and other ingredients that are hard on the digestive system. The black bean burger is simple to make and takes about 30 - 40 minutes from prep time to the dinner table.

To prepare, you'll need black beans, green onions, bread crumbs, grated carrots, an egg, and seasoning.  For this recipe I used chili powder, cumin, paprika, kosher sea salt,  and black pepper.  (See full recipe below.)

In a large mixing bowl, mash 1-1/2 cups of the two cups of black beans.  Then add remaining 1/2 cup of black beans, green onions, celery, grated carrots, bread crumbs, egg, and dry spices.  Stir until mixed well.  I used a large fork to mix the ingredients, but you may also use a large spoon.

  

Using a large skillet or griddle, add the olive oil and heat over medium heat.  Take a large spoonful of the bean mixture and shape each patty (6 patties total) and place on the heated skillet.  I prefer an iron griddle because I can cook them all at one time.  Cook on one side until golden brown, flip and do the same on the other side.  

Serve burger on your favorite bun or toasted sliced bread and add spinach leaves or lettuce, cheese (optional) and top with the delicious veggie mayo.

Black Bean Burger

Ingredients:

2  cups of cooked black beans

(approximately 2 15oz cans worth, - drained & rinsed)

1/4 cup green onions, finely chopped

1/4 cup celery, finely chopped

1/2 cup bread crumbs or oats (gluten free also an option)

1 large carrot, grated

2 eggs

1 teaspoon of chili powder

1 teaspoon of cumin

1/2 teaspoon paprika

1/2 teaspoon of kosher sea salt

1/2 teaspoon of black pepper

1 tablespoon of olive oil

Makes about 6 patties

Veggie Mayo

1 small tomato
2 green onion stalks
1 tablespoon balsamic mayo
1 teaspoon brown mustard
1/2 teaspoon honey
Place tomato and green onion in a food processor and chop lightly.  Drain excess water from tomato.  In a mixing bowl, add the mixture and remaining ingredients.  Stir until well mixed.

Vegetable Wild Rice

If you love fried rice or dirty rice even, you will love this dish!  I love the color and different textures.  This is one of my Quick 30-minute meals that's easy to make.  It's filling and simply delicious.  All three food groups are covered with this dish - protein, vegetable, and grain - so feel free to make it a meal all by itself.  Enjoy!

 

Vegetable Wild Rice
Ingredients:
3/4 c wild rice
3/4 c parboiled rice
2 cup chopped broccoli
2 tablespoon olive oil
4-5 whole eggs
2 tablespoon of fresh rosemary
Salt & pepper to taste

Directions :
In a large sauce pan, boil 2 cups of water.  Add wild rice.  In a separate sauce pan, boil 2 cups of water.  Add parboiled rice.  Cook until slightly done. Rice should be light and fluffy.  Not watery. The wild rice will take longer than the parboiled rice, so cook separately.  Place cooked wild rice and parboiled in a large bowl and set aside. 

In a skillet, add 1 tbsp oil and lightly saute broccoli and rosemary until wilted.  Add broccoli and rosemary to rice mixture.  Lightly mix broccoli, rosemary, rice, salt and pepper in the bowl and set aside.  In the same skillet, add remaining oil and heat.  In small bowl, mix eggs and pour in heated skillet.  Scramble eggs until done.

Fold in rice, broccoli, rosemary mixture in the skillet with the scrambled eggs.  Mix well.

Makes about 6 - 8 servings

Delicious Veggie Burger!

If you're looking for a burger makeover, then this recipe is for you!  Amazing is all I can say about this burger. To make, I simply grabbed spinach, onion, parsley, and mushroom from the refrigerator and a rosemary clipping from my garden.  While figuring out the recipe I wasn't sure what to expect as I was putting it all together, but after tasting the finished product its a keeper! The flavor resembles that of stuffing mix but better.  Perhaps because of the rosemary and parsley.  I'm sure you'll find the flavor well pleasing.    

In a large bowl, add quinoa, vegetables, walnuts and rosemary.  Tossed until well mixed.  In a separate cup beat 3 eggs until well mixed.  Pour over vegetable and quinoa mixture.  Add salt & pepper. Stir until well mixed.

Heat skillet or griddle and add the olive oil.  Turn temperature to medium-low.  Place a large spoonful of the vegetable mixture in your hand and shape into a patty.  Mixture will be loose.  Place patty on heated surface.  Heat one side until golden brown and then turn to cook the other side.  Patty will be firm and well meshed together when done.

Delicious Veggie Burger!

Ingredients:

2 cups of cooked Rainbow Quinoa
2 cups freshly chopped Spinach
1 cup of fresh parsley, chopped
1/4 cup finely chopped walnuts
1/4 cup of ground flax seed
1 small Vidalia onion, chopped
1 cup of fresh baby bella mushrooms, finely chopped
3-4 inch clipping of fresh Rosemary, finely chopped
3 eggs
1 tablespoon olive oil

 Makes about 8-10 patties

Vegetable Frittata

A frittata is an egg-based Italian dish similar to an omelette or crustless quiche, but is cooked in a skillet or pan on top of the stove.  With a frittata, you can just about anything to it that you want.  From meat, to veggies, to whatever else you can think of or have a taste for.  Today's taste was an all veggie frittata.

First add 1 tablespoon of olive oil to a skillet.  Heat and coat the pan with the oil.  Add your vegetables and saute' until the vegetables become transparent.  Below are diced celery, green onion, carrot, peas and corn.  In a separate bowl beat 2 eggs until well mixed.  Pour over vegetables.  Add kosher sea salt and pepper, and cover skillet with lid.  Turn heat to very low and allow to slowly cook until the center is cooked.

When the center is cooked, remove skillet from heat and sprinkle with cheese or not.  The cheese is optional.  Cover for 2-3 minutes to allow steam to melt the cheese.  Using a turner or spatula, loosen edges and underneath.  Place frittata in dish of your choice and Enjoy!

Chia Pudding, Seeds, Nut, & Fruit

In a mason jar, add 2 cups of vanilla-flavored unsweetened almond milk, 1/4 cup chia seeds, 2 tablespoon agave nectar, 1 teaspoon pure vanilla extract.  Stir to mix well.  Cover and refrigerator overnight. Consistency will be gelatin like when ready.

Top with strawberry and peach slices (about 1/2 cup), 2 tbsp pumpkin seeds, 1 tbsp hemp seed, and 2 tbsp pecan pieces. Enjoy!

Dr. Hyman's Black Bean Salad

Dr. Hyman's Black Bean Salad

Ingredients
2 c. red onion
2 c. yellow onion
1 jalapeno pepper
5 garlic cloves
¼ c. carrots
⅓ c. celery
2 green onions or scallions (white parts only)
1 can (16 ounces) organic black beans
For the dressing
4 tbsp. lemon juice
¼ tsp. cumin
½ tsp. fresh oregano
¼ tsp. cayenne pepper
3 tbsp. olive oil

Directions:
Julienne the red and yellow onions. Mince the jalapeno and garlic. Peel and dice the carrots and celery. Thinly slice the green onions. Drain and rinse the black beans.

On medium heat, in a sauté pan, heat a small amount of the olive oil. Add the red and yellow onions and sauté for 4–5 minutes.  Add the jalapenos, garlic, celery, and carrots and cook for 5 additional minutes. Cool mixture.

In a large bowl, mix thoroughly the beans, and sautéed onion mixture.

Dressing: In a small bowl, add the lemon juice, cumin, oregano and cayenne pepper. Slowly whisk in olive oil. Pour dressing over black bean mixture. Gently mix until dressing thoroughly covers all beans.
Makes: 4 servings; Prep time:10 minutes; Cook time: 30 minutes

Dr. Hyman's 10-Day Detox Diet Meal Plan

Breakfast:  Dr. Hyman's Whole Food Protein Shake
This shake will power you through the hardest and longest of days.  It is 100% whole, fresh, real food, with  a spotlight on healthy fats and potent antioxidants from the blueberries.


1/2 cup frozen wild blueberries
1/2 cup frozen cranberries
1/2 lemon lemon with rind (optional)
1 tbsp almond butter
1 tbsp pumpkin seeds
1 tbsps chia seeds
1 tbsp hemp seeds
2 walnuts
1/4 avocado
1/2 tbsp extra virgin coconut butter
1/2 cup unsweetened almond milk
1/2 cup water

Combine all of the ingredients in a blender.  Blend on high speed until smooth, about 2 minutes.  If the shake is too thick, add more water until you reach a thick but drinkable consistency.  Makes one shake.

Lunch:  Dr. Hyman's Super Salad Bar

• Choose a green base: arugula, spinach or mixed salad greens
• Choose 3 vegetables: red, green or orange bell pepper, celery, mushroom, snap peas, jicama, carrots, radish, broccoli, cauliflower, cabbage, onion, roasted peppers, artichoke hearts, parsley, dill, cilantro, mint.
• Choose one healthy fat: 1/4 avocado, 2 tablespoons nuts or seeds (walnuts, almonds, pumpkin or sunflower seeds), 2 tablespoons olives (Kalamata)
• Choose one serving protein (4 ounces): salmon, sardines or shrimp (wild, fresh, or canned), diced chicken or turkey, cubed tofu or tempeh
• Choose your dressing: 2 tablespoons tahini with lemon juice, 1 tablespoon olive oil with lemon juice, 1 tablespoon olive oil with lemon juice or apple cider vinegar

Dinner: Nourishing Entrees with Aromatic Greens

•  Choose a green base: Broccoli, asparagus, arugula, spinach, kale or chard.  Steam or lightly saute' with some garlic and oil.
• Add 4-6 ounces of protein (choose from below)

Protein Options: Chicken, turkey, salmon, shrimp, scallops, grass-fed meat, canned salmon, sardines or herring, hard boiled omega-3 eggs, tofu or tempeh.

Snacks: Quick Creamy or Nutty Snacks

• Choose either: Creamy tahini, hummus or tapenade with sliced raw veggies of choice (see salad bar options for ideas)
• Or: 1/4 cup mixed nuts (raw if possible) like almonds or walnuts.

ALLOWANCES

  
Unlimited Non-Starch Vegetables Allowed:
Arugula, artichoke, mushrooms, Swiss chard, asparagus, dandelion greens, mustard greens, tomatoes, bean sprouts, eggplant, onions, turnip greens, beet greens, endive, parsley, watercress, bell peppers (yellow, red or green), fennel, radishes, celery, broccoli, garlic, radicchio, chives, Brussels sprouts, ginger root, snap beans, collard green, cabbage, green beans, snow peas, jalapeno peppers, cauliflower, hearts of palm, shallots, kale, summer squash, zucchini, spinach, and lettuce

Approved to cook & season meals with:
Coconut oil, olive oil, nut butters, nuts & seeds, (hemp, chia, flax, pumpkin & sesame), coconut milk, unsweetened almond milk, balsamic vinegar & apple cider vinegar,  low-sodium vegetable broth, Dijon mustard, sea salt & black pepper, turmeric, cayenne, thyme, rosemary, chili powder, cumin, sage, oregano, onion powder, cinnamon, coriander, cilantro, paprika and parsley

  

Chef Salad with Pumpkin Seed Viniagrette Dressing

Did you know that using a variety of colors when planning a meal can be very appealing to the eyes, but including a variety of taste will satisfy the body? The rainbow of colors in this meal creates eye appeal and will get your taste buds churning.  This meal contains the six tastes that will help to create balance in the body and mind according to Ayurveda.   A core concept in the ancient Ayurvedic healing system is the six tastes: sweet, sour, salty, pungent, bitter, and astringent.  Ayurveda teaches that ideally, we should include each of the six tastes in every meal to balance the body and ensure that we are ingesting all the nutrients we need. Including all six tastes in each meal also helps eliminate cravings, so that we won't find ourselves snacking on chips or sweets a couple of hours after a meal.

Chef Salad
Ingredients: 1/2 avocado (sliced), 1/2 tomato (diced), 1/4 cup red onions, 3 inch cucumber (peeled & diced), 1/2 cup black beans, 1 hard boiled egg (chopped),3 cups Sweet Butter lettuce

Pumpkin Seed Viniagrette Dressing
1/2 cup pumpkin seeds
1/4 cup balsamic vinegar
1/4 section of lemon with rind
2 teaspoons coconut sugar
2 garlic cloves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
3/4 cup olive oil
1/2 cup water

Directions:
Add all ingredients except the olive oil into a a high powered blender (nutribullet, vita-mix, ninja, etc).  Mix until smooth.  Add additional water if needed.  Mixture should be creamy  Stir in olive oil.
Makes about 2 - 3 servings

Red Delicious Grapefruit

There are so many wonderful benefits of eating fresh grapefruit!  Deep red varieties pack the biggest punch because they have higher levels of antioxidants and vitamins.  The properties in grapefruit fight again sore throat and other ailments from the common cold.  The pectin has been known to reduce plaque deposit along arterial walls.  Grapefruit also has fat-burning enzymes that aid in weight loss and can absorb and reduce the starch and balance sugar levels in the body.  There is one caution though.  Grapefruit may increase the potency of some prescription drugs, so be sure to check with your doctor before consuming.

 

Baked Avocado & Egg

Here's a simple and quick breakfast idea that's packed with protein and other nutrients.  To make just simply need a whole avocado and 2 eggs.  Cut the avocado in half  length-wise and remove the seed. Take a spoon and scoop out some of the avocado to make enough space for the egg.  Crack each egg and place one in each half of the avocado.  Sprinkle with cracked pepper.  Place avocado on top of a muffin pan to hold in place.  Bake for 15-20 minutes at 350 degrees.  Add grated Parmesan cheese. (optional) 

A healthier option to this dish is to use one egg.  Whisk egg  in a bowl and pour into each half of the avocado.

Makes 2 servings

 

Quinoa, Fruit, and Coconut Cream Sauce

My indulgence!  It's all about the coconut cream sauce for this dessert.  It's creamy, light, and not too bad on calories.  The fresh strawberries and blueberries along with the quinoa complete the dish.  Quinoa is such a versatile food that you can add to any dish.  I'm finding more and more ways to use this super-food.

Coconut Cream Sauce
1 small egg
1 c almond milk
1/4 c unsweetened coconut
1 tbsp tapioca starch
3-4 tbsp agave nectar
Vanilla flavor.

Directions
Place all ingredients in a sauce pan.  Whisk until well blended and almost foamy. Then cook over low heat whisking continuously until sauce thickens. A double boiler is recommended.

Makes about 2-3 servings 


Dessert: Place fruit (4 sliced strawberries & 3/4 c blueberries) and 1 cup cooked quinoa in a bowl.  Spoon warm coconut cream sauce on top.  Enjoy!


 

Pico de Gallo Salad with Jalapeño Vinaigrette Dressing

There is nothing like a fresh garden salad with a little kick that makes your taste buds scream!  This simple salad is light but filling and can be eaten alone or added to any main course meal.  It's a great way to get your veggies in and satisfy your taste buds too. Enjoy! 

Pico de Gallo Salad with Jalapeño Vinaigrette Dressing

Ingredients:
3 Romaine leaves
1/2 c diced cucumbers
2 tbsp shredded cheese (optional)

Pico de Gallo
1 medium tomato, diced
1 onion, finely chopped
1/2 fresh jalapeño pepper, seeded and chopped
2 sprigs fresh cilantro, finely chopped
1 green onion, finely chopped
1 teaspoon minced garlic

Jalapeño Vinaigrette Dressing
1 large jalapeño pepper (seeded and membranes removed)
1/4 cup rice vinegar
1/4 cup olive oil
1/4 teaspoon Dijon mustard
1 tbsp coconut sugar

Directions:
Chop lettuce into bite size pieces and place on plate.  Add diced cucumbers and cheese.  Set aside.

In a separate bowl, add diced tomato, onion, jalapeño, cilantro, green onion, and garlic.  Stir until well mixed.  Spoon over lettuce.

To make the dressing, place jalapeño pepper, rice vinegar, olive oil and Dijon mustard in a blender and puree.  Drizzle over salad.

  

Chocolate Supreme Smoothie

 

 

Delightful Salad! with Citrus Berry Vinaigrette Dressing

Sometimes you can't decide if you want to eat a fruit salad or a vegetable salad!  This was my dilemma, so I made them both.  I know, I know, some would rather not mix their fruits and vegetables together.  But it's okay!  I'd rather be satisfied knowing I've eaten something healthy no matter how "mixed up" it may seem.  Who can argue with that?  If this doesn't "wow" you, I believe the dressing will.

Delightful Salad!

Ingredients:
3 cups of mixed greens
2 thin slices of red onion
1/2 tomato, sliced
1/2 avocado
1 orange, peeled and sectioned
1/2 c grapes
1/2 green apple, diced

Directions:
Place mixed greens on a plate.  Add remaining ingredients layering one at a time. 
Drizzle dressing over salad.  Enjoy!

Citrus-Berry Vinaigrette Dressing
1 orange, peeled and sectioned
4-5 fresh strawberries
3/4 c olive oil
1/4 c white wine vinegar
1 tsp brown sugar or coconut sugar

Place all ingredients in a blender and puree.  Makes 2-3 servings

  

Benefits of Walking

Did you know that a brisk interval walk - alternating fast then slow - can help tone your legs, slim your stomach, strengthen your heart, lower your blood pressure, relieve stress . . . and more?  The health possibilities are endless!

 

Beta Carotene Smoothie

 

Energizing Smoothie

 

Antioxidant Smoothie

 

Blueberry Antioxidant Smoothie

 

Easy Crustless Vegetable Quiche

No time for breakfast?  Here's a simple dish that you can prepare ahead of time and pop it in the toaster oven to warm in the morning.  The recipe is simple and allows you to add the vegetables you love based on your taste buds each time you make it.

Easy Crustless Vegetable Quiche

Ingredients
1 tsp. olive oil
2 cup freshly chopped spinach
1 small tomato, diced
1/2 cup minced onion
1/2 cup minced bell peppers
1/2 cup whole organic milk
2 tbsp. milled flax seed (optional)
7 eggs, well beaten
1 tsp. sea salt
1 tsp. black pepper
1 cup shredded Parmesan cheese

Directions

1. Preheat oven to 350 degrees F (175 degrees C).
2. Coat deep pie dish with olive oil.  Then layer the spinach, tomatoes, onions, and bell peppers in the dish starting with the spinach.  Set aside.
3. In a bowl, combine the eggs, milk, sea salt and pepper.  Beat until well mixed.  Pour over vegetables.  Top with parmesan cheese.
4. Bake for 30 minutes, or until center has set.
5. Let set for 10 minutes.  Slice and serve.

Makes 8 servings

  

Cream of Broccoli Soup

There is something about soup that warms the heart no matter the season or time of day.  Soup can make a meal all by itself or can be combined with a salad, sandwich, or added to a full course meal. You'll find this recipe super simple and very tasty.  I admit I could hardly eat only one bowl.  Trust me!  You'll see why after you make it too.

Recipe from Frederica Schmidt

The recipe is simple.  All that's needed is broccoli, celery, onion, broth, olive oil and a cup of milk. It makes about 4-6 servings and is ready in about 30 minutes.

 



 

Heat 2 tbsp of olive oil in a skillet or wok.  Add the broccoli, onion, and celery and sauté until wilted.  Then pour in 2 cups of broth and simmer until very tender.  Pour vegetables and remaining broth in a blender or Ninja master prep and puree until smooth.  Set aside.

 



To make the roux, heat 1 tbsp of olive oil in a plan and add 2 tbsp of flour.  Stir until thickened and slightly brown.  Pour in milk stirring until smooth.  Then add the puree mixture. Stir until well mixed.

Cover and simmer over low heat for about 5 - 10 minutes to allow soup to thicken.  Soup should be creamy and smooth.  Place soup in a bowl and add shredded parmesan if desired. Sit back and enjoy!

 

Cream of Broccoli Soup

3 tbsp olive oil

8 cups of Broccoli florets

1 small whole onion (sliced)

2 celery stalks (chopped)

3 cups of broth

1 cup of milk

2 tbsp flour

 

Directions

Place 2 tbsp of olive oil in a skillet or wok and heat until warm.  Add broccoli, onion, and celery and sauté' until wilted. Pour in 2 cups of broth, cover, and cook until vegetables are very tender, about 15 minutes.

 

Spoon the vegetables and remaining broth into a blender or Ninja master prep and puree for about 2-3 minutes.

 

In a pan, add 1 tbsp of olive oil and 2 tbsp flour to make the roux. Stir over low heat until thick and slightly browned.  Pour in the milk blending well.  Then stir in the broccoli puree mixture and simmer for about 5 - 10 minutes.

 

Add freshly grated parmesan cheese to garnish. (optional)

 

Makes about 4-6 servings.