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!~

molasses miso glazed beets & sweet potatoes

I tend to eat a lot of raw foods and salads in the summertime.  Mainly because I don’t feel like cooking and it’s too hot outside to eat warm food!  However, for some  a diet consisting of mostly raw green leafy vegetables (which grow up towards the sun and are considered  light and energizing) needs to be balanced with “grounding foods” such as root vegetables like sweet potatoes and beets (which grow down into the earth).  

Note:  This is only my opinion!  Some people thrive on a raw diet while other need cooked food…it’s important to listen to your body and find a diet that’s right for you!

This recipe is great on its own as a side dish or can be served cool on a bed of lettuce with a lemon vinaigrette.  The combination of miso, molasses, cinnamon and orange juice blend together to create a savory flavor with a warm and grounding quality.

molasses miso glazed beets and sweet potatoes ~vegan~

Molasses Miso Glazed Beets & Sweet Potatoes

2 sweet potatoes, peeled and cut into slices

4 small beets, peeled and cut into slices

2 tablespoons extra virgin olive oil

molasses miso glazed beets and sweet potatoes ~vegan~

1/4 cup orange juice

1/4 cup water

2 tablespoons molasses

2 tablespoons toasted sesame oil

1 heaping tablespoon miso

1 teaspoon bragg’s amino acids or tamari

1/2 teaspoon cinnamon

molasses miso glazed beets and sweet potatoes ~vegan~

-Preheat oven to 375

-Toss sliced sweet potatoes and beets with olive oil, place in a baking dish and bake for 30 minutes.

-Meanwhile, whisk together orange juice, water, molasses, sesame oil, miso, bragg’s amino acids and cinnamon.

-After sweet potatoes and beets have been cooking for 30 minutes, pour molasses mixture on top.

-Bake for an additional 30 minutes or until sweet potatoes and beets are tender and cooked through.

-Top with toasted pecans and enjoy!

molasses miso glazed beets and sweet potatoes ~vegan~

  • , grounding and energizing food, miso glaze, molasses, sweet potato and beet salad, , sweet potatoes and beets