bbq sweet potato and black bean burgers

Here is another recipe that is healthy and cheap!

Healthy eating doesn’t have to be expensive!!!  Canned beans can be found for under $1.00 a can or you can make your own for even less!  These homemade black bean burgers are not only less expensive than beef, but they are much healthier for you too!

While it would be ideal if everyone ate more vegetarian meals, I know a plant based diet isn’t for all.  However, by replacing just one meal a week with a vegetarian option you will decrease your risk of developing diseases such as cancer, heart disease and diabetes.

Also, recent studies found that those who eat a mostly plant-based diet live a longer life!  (You can read more here)  Not only will your body thank you for eating meat-less meals, but so will the planet!  It is estimated that the beef industry is responsible for 1/5 of man-made greenhouse gas emissions.  Slow down this trend by trying out these burgers tonight!

BBQ Sweet Potato and Black Bean Burgers ~vegan, gluten-free, grain-free~

BBQ Sweet Potato & Black Bean Burgers

1 can of black beans, rinsed and drained

1 sweet potato, peeled and cubed

1/4 cup red onion, chopped

1/2 cup flax seed meal

1/4 cup BBQ sauce (preferably a brand that does not use high-fructose corn syrup!)

1 clove garlic, minced

1/2 teaspoon sea salt

1 teaspoon olive oil plus more for frying

BBQ sweet potato and black bean burgers ~vegan, gluten free, grain free~

~Fill a medium pot halfway with water and bring to a boil.  Add sweet potatoes and cook until tender, drain and let cool.

-In a small skillet, add 1 teaspoon olive oil and place over medium-low heat.  Add onion and garlic and cook until translucent.  Remove from heat and let cool.

-In a food processor, add black beans and cooled sweet potatoes, pulse a few times until “mashed” but not pureed.  Remove from food processor and place in a large bowl.

-Add onion/garlic mixture, flax meal, bbq sauce and salt.  Mix until well combined.

-Using your hands, form into burgers.  (using about 1/4 – 1/3 of mixture for each burger)

-In a large skillet, heat 1 tablespoon olive oil over medium heat.  Place burger in skillet and let cook for 3-4 minutes on each side or crispy and warmed through.

~These burgers can be served on a salad or as a sandwich!  Top with avocado, salsa, cheese and/or sprouts, enjoy!~

www.beginwithinnutrition.com

quick meals ~breakfast chia pods and overnight oats~

I hear a lot of people say they are too busy in the morning to eat breakfast.  Breakfast is essential for giving you sustained energy throughout the day and jump starting your metabolism.  I also hear people say it’s too expensive to eat healthy.  I have a solution to both problems!  These breakfast ideas take minutes to prep the night before and all cost under $1.00.  Even stopping at a drive thru fast food restaurant will cost you more time…and money!

quick meals ~chia pods and overnight oats~

I’ve talked before about the benefits of both chia seeds and oats.  They provide you with fiber, healthy omega 3 fatty acids, protein, calcium, etc…  In short, it’s MUCH healthier to grab one of these breakfasts on your way out the door instead of dragging your body down with a bacon, egg and cheese muffin!

I make mine on sunday night and have them ready to go all week long, they store well for days!

quick meals ~chia pods, overnight oats~

Here are three ideas but the possibilities are endless!

Cocobanana Chia Pod

1 1/2 tablespoons chia seeds

1 tablespoon shredded coconut, extra coconut for topping

2/3 cup coconut milk, almond or soy milk

1/2 banana, mashed

~Combine all ingredients, stir until well blended and pour in a small mason jar or air-tight container, let sit in refrigerator overnight and enjoy the next day!~

Pineapple Overnight Oats

1/4 cup old fashioned oats

1/4 cup almond milk, soy milk or coconut milk

1/4 cup pineapple juice (reserved from canned pineapple) or extra milk of your choice

1/4 cup greek yogurt or coconut yogurt

crushed pineapple (canned in juice or fresh)

ground flax seeds for topping

~Combine all ingredients, stir until well blended and pour in a small mason jar or air-tight container, let sit in refrigerator overnight and enjoy the next day!~

Chocolate Strawberry Chia Pod

1 1/2 tablespoons chia seeds

1/2 tablespoon cocoa or cacao powder

2/3 cup almond milk, soy milk or coconut milk

1/2 mashed banana

sliced strawberries

~Combine all ingredients, stir until well blended and pour in a small mason jar or air-tight container, let sit in refrigerator overnight and enjoy the next day!~

quick meals ~chia pods and overnight oats~

Experiment with other fruits, seeds, nut butters and grains to keep it exciting!

Don’t limit these to just breakfast either!  They make awesome afternoon snacks, provide pre/post-exercise nourishment and can be a guilt-free dessert!

www.beginwithinnutrition.com