Healthy Memorial Day Recipes

In perfect timing I found two tasty (healthy and vegan) Memorial Day recipes for your barbecuing enjoyment. First up a homemade black bean burger, then a fresh California quinoa salad. Don’t let the term “homemade” scare you away, this is seriously easy stuff. Both recipes feature good-for-you, fuel food ideal for supporting active, healthy lifestyles.

Homemade Black Bean Burger

Ingredients

• 1 (15 ounce) can no-salt-added black beans, rinsed and drained
• 1 egg
• 1/2 yellow onion, chopped
• 1 cup whole wheat bread crumbs
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon garlic powder or granules
• Salt and pepper to taste
• Hot sauce to taste
• 1 tablespoon extra-virgin olive or canola oil
• 6 whole wheat hamburger buns
• 6 green leaf lettuce leaves
• 2 tomatoes, sliced
• 1/2 small red onion, thinly sliced

Instructions
Put beans in a large bowl and mash with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, salt, pepper and hot sauce. Mix well to combine then shape into six patties. 

Heat oil in a large skillet over medium heat. Arrange patties in a single layer and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total. Transfer to buns, top with lettuce, tomatoes and red onions and serve. OR Place on grill or barbecue and flip when one side is golden. Remove from heat when both sides are goldened. Serve with whole wheat, sprouted or gluten free bun, lettuce (bib is my favorite), tomatoes, onions, pickles, condiments and whatever else you like on your burgers.

Blow your friends socks off with this simple recipe.

California Quinoa Salad

• 1 cups mixed quinoa (see cooking directions below)
• 2 cups water (for quinoa)
• 1/2 package frozen mango, thawed OR 2-3 diced, fresh mangos
• 1/4 large red onion, diced
• 1/2 medium to large red pepper, diced
• 1/2 small bunch cilantro, chopped
• 1 cup shredded, unsweetened coconut
• 1/3 cup unsalted, dry-toasted slivered almonds
• 3/4 cup golden (or regular) raisins
• 1 1/2 cups frozen edamame, thawed
• Juice of 2-3 limes
• 2-3 Tbsp balsamic vinegar

Quinoa Cooking Directions
Start with a 2 quart pot with a fitted lid, and a fine mesh colander.

• Rinse quinoa in cold water
• Drain rinsed quinoa through a fine strainer
• Transfer drained quinoa to the cooking pot, add 2 cups water  and 1/4 tsp salt if desired.
• Bring water to a boil with the lid on (keep a close eye on it), then turn the heat down to simmer. Cook quinoa for an additional 12 minutes.
• Remove quinoa from heat and allow to sit five minutes with the lid on.
• Fluff quinoa gently with a fork and add ingredients for California Quinoa Salad.

Bon Apetite!