If you read my last post about the Super food Sphere Project, you know very well how I feel about the health food industry. It has the right heart, mostly the ingredients, but fails in the sense of pricing that appeals to ALL populations and makes a healthy seem foreign; only something that can be achieved through buying a product that claims to "have all you need" in one serving. Once again, let's change that. You can easily make your own products that are CHEAPER and HEALTHIER than some of the ones you are often overcharged for.
Today's subject for nutrition-based self-empowerment: The Veggie Burger.
Why? I personally love the veggie burger not because I'm trying to watch my figure or that I'm anti-animal, but more that IT'S A BURGER MADE OF VEGGIES! Seriously, this is exciting. The opportunity to get several servings of healthy vegetables that most people miss out on in one meal is the one of the gnarliest things ever. So enough talk, let's get down to veggies.
What you'll need:
- Vegetables fool! We're talkin' 1 can of Black Beans, 1 can of Corn, 1/2 an Onion (we pre-caramilized them), 3 cloves of Garlic, 2 purple potatoes, 2 yams, 2 red potatoes
- We also added 1/2 lb of Quinoa, some pine nuts, and we got Alfalfa sprouts and Enoki Mushrooms as a topper.
- A bun: go for whole grain or your favorite health bread.
Prep time is about 20-30 minutes depending on how long the potatoes take to boil. The rest is simple. Cook time is around 8 minutes.
Here's the steps (they're super easy):
- Boil potatoes and yams until soft
- Mash up corn and black beans (we used a potato mashers)
- Cook your Quinoa if it isn't premade, and add it to the mixture when done. Add chopped garlic. This is also when you throw in your pine nuts, or any other special ingredient. These did come out a weeeee bit mushy, so a binder such as bread crumbs may be a good idea.
- Once the potatoes are done, mash them up in a separate bowl and then add to the mixture. Add onions. We didn't add any spices, but if you would like to, now is the time to do it.
- If you have plastic gloves (which is no fun), use them here. After you annihilated the crap out of this mixture, it's time to form the patties. But not in patty form. For us, we found it is easier (for transport and storage sake) to form into balls and press them into patties with a spatula on the pan. Press the ball you made into a patty to see if it is the desirable size, and then adjust accordingly.Too big and it may fall apart, too small and you got yourself some sliders.
- Placing them on sheets of aluminium foil, wrap them up like Hersehy's Kisses.
- Drizzle olive oil in a pan and cook one side until ready to flip, etc.
- Place on your bun and top with whatever you like. We didn't make a sauce or add any seasoning, and they tasted amazing. VIVA LA VEGGIE!
We kept it all natural here. About 20 dolllars worth of fresh produce made 8 burgers, coming in hot at $2.50 a piece (big profit for potential fresh street food here). Here's the breakdown of all the ingredients and a brief explanation of their health benefits. It's important to reach out to other ingredients and educate yourself on their benefits, as we cannot truly empower with mind power.
Black Beans- They have a great protein and fiber harmony! In one cup you can find 15 grams of fiber and 15 grams of protein. A match made in digestive tract heaven. This balance is also speculated to have a positive effect on blood sugar balance. They breakdown sulfites with a mineral called Molybdenum and have a good B6 content (good for pregnant women).
Corn- Similar to the bean, corn has a great amount of fiber. In addition, it has essential vitamins such as B vitamins (niacin and folic acid) and Vitamin C.
Purple Potatoes-High in potassium and an amazing source of antioxidants due to its vibrant color. Some studies have shown it can also reduce blood pressure in hypertensive individuals.
Red Potatoes-Contains close to 1/2 the recommended DV of Vitamin C and has 1/3 more potassium than foods such as bananas and broccoli. Also high in fiber and antioxidants (keep the skins in).
Yams-Very high in B6 (which break down a protein that damages the walls of blood vessels) and potassium as well as a powerful antioxidant. These dudes and their roots are considered all-powerful in the nutrition and herbal medicine world.
Onions-contain plenty of phytochemicals and Vitamin C. If you get the bright green tops involved, you can even add some good Vitamin A. They are rich in Chromium as well.
Garlic-Known for its anti-inflammatory properties, garlic also contains Vitamin C and B6. Don't cook it or burn it, add it fresh to maintain its most powerful benefits.
Afalfa Sprouts-These guys are an unlikely hero. They contain Vitamin K as well as a plant component called Saponins, which can increase immunity, fight off tumor cells, act as anti-inflammatories, and cleanse your intestinal tract. Read more about it here: http://www.sprouts-as-medicine.com/alfalfasprouts.html
Enoki Mushrooms-These fungi have anitoxidants and proteins that aid in immune system regulation and have been used in many cancer therapies and to increase vaccination efficiency. I just think they look like ET's fingers.