The End of Dieting: How to Live for Life (34 page)

Onions and Garlic:
Onions and garlic give a flavor boost without added salt. They are also in the
Allium
genus of vegetables, which have beneficial effects on the cardiovascular and immune systems.

Tempeh:
Tempeh is made from cooked and slightly fermented soybeans that are formed into a firm patty. It provides an interesting flavor and chewiness and can be grated or crumbled and added to burgers.

Tofu:
Freeze extra firm tofu, defrost it, squeeze out the excess moisture, and then crumble and add it to burgers for a light but chewy texture.

For Meat Lovers:
You don’t really need meat since bean burgers taste so good, but if you want them to taste meaty, add 1 ounce of ground organic/wild meat or fowl per person for a burger that tastes even better than traditional all-beef patties.

Toppings:
Add sliced red onion, sliced tomato, lettuce, avocado, sautéed mushrooms, and/or low-sodium/no-corn-syrup ketchup.

Bread:
If desired, serve burgers on a small pita, half a roll, or a slice of bread. Make sure your bread choices are 100% whole grain. For more advice on choosing
bread products
.

Sunny Bean Burgers

Serves: 2

¼ cup sunflower seeds

2 cups cooked kidney or pinto beans, or canned no-salt-added or low-sodium kidney or pinto beans, drained

½ cup minced onion

2 tablespoons low-sodium ketchup

1 tablespoon old-fashioned rolled oats

½ teaspoon chili powder

Preheat oven to 350°F. Lightly oil a baking sheet with a little olive oil on a paper towel. Chop sunflower seeds in a food processor or with a hand chopper. Mash beans in the food processor or with a potato masher and mix with the sunflower seeds. Mix in remaining ingredients and form into six patties.

Place patties on the baking sheet and bake for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to reform the burger. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes.

Note:
If desired, you can cook these on a grill.

PER SERVING: CALORIES 369; PROTEIN 21g; CARBOHYDRATES 53g; TOTAL FAT 10.2g; SATURATED FAT 1.1g; SODIUM 13mg; FIBER 14.4g; BETA-CAROTENE 187mcg; VITAMIN C 8mg; CALCIUM 97mg; IRON 5.5mg; FOLATE 282mcg; MAGNESIUM 153mg; ZINC 2.9mg; SELENIUM 13.8mcg

White Bean, Wild Rice, and Almond Burgers

Serves: 10

½ cup uncooked wild rice, rinsed

1 cup finely chopped red onions

1 cup finely chopped celery

3 cloves garlic, minced

¼ teaspoon dried basil

¼ teaspoon dried parsley

¼ teaspoon Mrs. Dash Original no-salt seasoning blend

½ cup raw almonds, lightly toasted

1½ cups cooked white beans, or 1 (15-ounce) can no-salt-added or low-sodium white beans, drained

Bread crumbs (100% whole grain), or old-fashioned oats, if needed to adjust consistency

Combine rice and 2 cups water (or no-salt-added or low-sodium vegetable broth for additional flavor) in a saucepan. Bring to a boil, reduce heat, cover, and simmer for 45 minutes or until rice is tender. Drain any excess water.

While rice is cooking, water-sauté onions, celery, and garlic over low flame for 10 minutes, or until tender. Stir frequently to prevent burning; cover sporadically to soften vegetables, but uncover to let water steam off. Stir in basil, parsley, and Mrs. Dash.

Finely chop almonds in food processor. Add beans and process until beans are pureed and mixture is well combined. Place in a bowl and stir in wild rice and onion mixture. Form into burgers. If mixture is too wet, add a small amount of whole grain bread crumbs or oats. Place burgers on a baking sheet lined with parchment paper. Bake at 350°F for 40 minutes, turning after 20 minutes.

PER SERVING: CALORIES 117; PROTEIN 6g; CARBOHYDRATES 16g; TOTAL FAT 3.9g; SATURATED FAT 0.3g; SODIUM 13mg; FIBER 3.4g; BETA-CAROTENE 29mcg; VITAMIN C 2mg; CALCIUM 51mg; IRON 1.5mg; FOLATE 38mcg; MAGNESIUM 54mg; ZINC 1.1mg; SELENIUM 1mcg

C
HOOSE
O
RGANIC
M
EATS

If you choose to include a small amount of meat in your diet, select certified organic products. You can be sure that the animal feed is grown without chemical pesticides and the animal is not treated with antibiotics or hormones. The animals also must have access to outdoor exercise areas, sunlight, and pasture. Organic farms are monitored, and the producers are held responsible for their practices. “Natural” meats may follow some or all of the organic practices, but they don’t have to. “Natural” as well as “grass fed” are voluntary terms and aren’t monitored. They can refer to a wide range of practices.

Meat-Lover’s Beef, Bean, and Mushroom Burgers

Serves: 7

1 small onion, chopped

1 clove garlic, minced

2 cups mushrooms, chopped

¼ cup unhulled sesame seeds

1½ cups cooked red kidney beans, or 1 (15-ounce) can no-salt-added or low-sodium kidney beans, drained

1 teaspoon dry basil

½ teaspoon dry oregano

⅛ teaspoon black pepper

1 cup cooked black rice

6 ounces (about 1 cup) organic ground beef (see Note for vegan option)

Preheat oven to 300°F. Water-sauté onions and garlic until they begin to soften, about 2 minutes. Add mushrooms and cook for about 5 minutes, until all liquid is evaporated.

Grind sesame seeds in food processor. Add mushroom mixture, beans, and spices and process until well combined. Spoon into a bowl and mix in cooked black rice and beef.

Form into 7 medium-size patties. Place burgers on a baking sheet lined with parchment paper or lightly wiped with olive oil. Bake for 40 minutes, turning after 20 minutes.

Note:
To make without ground beef, use an additional 1½ cups cooked beans.

PER SERVING: CALORIES 238; PROTEIN 12g; CARBOHYDRATES 32g; TOTAL FAT 7.1g; SATURATED FAT 1.8g; CHOLESTEROL 16.5mg; SODIUM 20mg; FIBER 4.2g; BETA-CAROTENE 16mcg; VITAMIN C 3mg; CALCIUM 81mg; IRON 3.8mg; FOLATE 64mcg; MAGNESIUM 45mg; ZINC 2.1mg; SELENIUM 7.3mcg

Black Bean and Turkey Burgers

Serves: 7

2 cups chopped mushrooms

½ cup old-fashioned rolled oats

¼ cup raw pumpkin seeds

2 carrots, grated

1½ cups cooked black beans, or 1 (15-ounce) can low-sodium or no-salt-added black beans, drained

½ teaspoon cumin

½ teaspoon coriander

½ teaspoon chili powder

½ teaspoon onion powder

¼ teaspoon black pepper

⅛ teaspoon cayenne pepper

6 ounces (about 1 cup) ground organic turkey (see Note for vegan option)

Preheat oven to 300°F. Heat 1–2 tablespoons water in a small pan and sauté mushrooms until tender and moisture has evaporated, about 5 minutes. Set aside.

Grind oats and pumpkin seeds in a food processor. Add grated carrots, three-quarters of the beans, and all of the spices and process until blended. Spoon mixture into a mixing bowl and mix in remaining whole beans and ground turkey.

Form into 7 medium-size patties. Place burgers on a baking sheet lined with parchment paper or lightly wiped with olive oil. Bake for 40 minutes, turning once after 20 minutes.

Note:
To make without ground turkey, use an additional 1½ cups cooked beans.

PER SERVING: CALORIES 148; PROTEIN 11g; CARBOHYDRATES 16g; TOTAL FAT 5.1g; SATURATED FAT 1.1g; CHOLESTEROL 19.2mg; SODIUM 40mg; FIBER 4.9g; BETA-CAROTENE 1,491mcg; VITAMIN C 2mg; CALCIUM 25mg; IRON 2.3mg; FOLATE 70mcg; MAGNESIUM 77mg; ZINC 1.6mg; SELENIUM 9.8mcg

Tofu Fingers Marinara

Serves: 6

1 block extra firm tofu, drained

1 cup raw almonds, toasted

2 tablespoons cornmeal

2 tablespoons nutritional yeast

¼ teaspoon garlic powder

¼ teaspoon dried basil

¼ teaspoon dried oregano

⅛ teaspoon cayenne pepper, or to taste

1 cup no-salt-added or low-sodium marinara sauce, divided

Preheat oven to 375°F. Wrap tofu in several layers of paper towels and place on a plate or cutting board. Cover with a second plate and balance a heavy can or two on top to weigh down the plate and press the tofu. Set aside and let drain for 30 minutes. Remove and discard paper towels. Slice the tofu into ½-inch-thick slices.

Place almonds in food processor and pulse until chopped to the consistency of coarse bread crumbs. Remove from food processor and combine with cornmeal, nutritional yeast, garlic powder, basil, oregano, and cayenne pepper.

Place ½ cup marinara sauce in a bowl. Dip the tofu pieces into the marinara and then place them in the almond mixture, pressing lightly to cover both sides well. Gently shake off any excess nut mixture. Lay flat on a baking sheet. Bake, flipping every 10–15 minutes, for 40–45 minutes. Serve with remaining marinara sauce for dipping.

PER SERVING: CALORIES 282; PROTEIN 15g; CARBOHYDRATES 17g; TOTAL FAT 18.1g; SATURATED FAT 1.7g; SODIUM 23mg; FIBER 5.7g; BETA-CAROTENE 163mcg; VITAMIN C 5mg; CALCIUM 128mg; IRON 2.8mg; FOLATE 123mcg; MAGNESIUM 159mg; ZINC 1.1mg; SELENIUM 1.5mcg

Zucchini Bean Burrito

Serves: 6

1 red onion, chopped

2 cloves garlic, chopped

1 green poblano chili pepper, seeded and thinly sliced

1 medium tomato, chopped

2 cups zucchini, chopped

3 cups cooked pinto beans, or 2 (15-ounce) cans low-sodium or no-salt-added pinto beans, drained

1 tablespoon chili powder

1 teaspoon ground cumin

2 tablespoons chopped cilantro

6 large (100% whole grain) tortillas

3 cups shredded romaine lettuce or mixed greens

1 ripe avocado, sliced

1 cup low-sodium or no-salt-added salsa

Heat 2 tablespoons water in a large skillet. Add onion, garlic, and poblano chili pepper and water-sauté until tender, about 3 minutes. Add tomato and zucchini; continue cooking for an additional 5 minutes or until zucchini is soft. Add beans, chili powder, and cumin; stir to combine and cook for 10 minutes.

Using a potato masher or back of a spoon, thoroughly mash bean mixture. Stir in cilantro. Spread beans on tortillas, top with lettuce, avocado, and salsa and roll up. Beans may also be served as a side dish or dip.

PER SERVING: CALORIES 361; PROTEIN 18g; CARBOHYDRATES 73g; TOTAL FAT 10.7g; SATURATED FAT 2.1g; SODIUM 126mg; FIBER 14.6g; BETA-CAROTENE 1,603mcg; VITAMIN C 77mg; CALCIUM 109mg; IRON 5.6mg; FOLATE 326mcg; MAGNESIUM 94mg; ZINC 1.9mg; SELENIUM 22.8mcg

H
EALTHY
B
READ
C
HOICES

If you choose to eat bread, don’t make your decision on the basis of claims made on the front of the package. You need to learn about the different options and look at the fine print on the list of ingredients.

Whole Grain Bread:
“Whole grain” means that all parts of the grain are still present. A whole grain has three components:

Germ:
The embryo or sprouting section of the seed.

Endosperm:
The bulk of the interior of the seed.

Bran:
The outer layer that holds everything together.

When wheat is refined to make white flour, the bran and germ are stripped away, along with most of the nutrients, leaving only the endosperm, which is ground into flour. Look for breads that contain only 100 percent whole grains. Breads that are made with whole grains that are more coarsely ground are the healthiest choice. The more finely ground the grain, such as whole wheat pastry flour, the higher the glycemic load. Breads that are labeled “made with whole grains” often contain some whole grain but include refined flour as well. In addition to wheat, whole grain products can be made with barley, millet, rye, brown rice, and oats. Intact whole grains have not been ground into flour and are usually eaten after being softened by boiling.

Sprouted Grain Bread:
Sprouted grain breads are made from whole wheat kernels or other whole grains that are allowed to sprout and then are ground up. As far as nutrition goes, they are the best whole grain choice.

Whole wheat bread:
Whole wheat bread is a type of whole grain bread made from whole wheat flour. Look for bread made from 100 percent whole wheat flour. This should be the first ingredient listed and the only flour mentioned in the ingredients. Many products claiming to be “whole wheat” are simply white bread with a little extra whole wheat flour added, along with some food coloring.