My hearty quinoa and black pepper bean burgers

vegan quinoa bean burger

On Sunday after a lovely day in the country, Dan was suffering quite a bit with what appears to be hayfever so I wanted to cook him something wholesome to cheer him up.

These vegetarian burgers were a complete experiment but they turned out beautifully so I thought I’d share my recipe for others to try. Sorry for the poor quality photo, it was taken really quickly on my phone as I did not have the patience to go find my camera before I devoured my meal. 😀

It made four burgers in the end and I saved one to have for lunch the next day.

Ingredients
1 can mixed pulses in water (drained, rinsed thoroughly and shaken a fair bit to get excess water out)
1 cup quinoa cooked and thoroughly drained (bulgur wheat or a mix of both would work well too)
2 cups approx of brown bread crumbs
1/2 red onion, finely diced
1 egg, whisked (or egg replacement if you’re vegan)
As much/as little black pepper as you like (I think a dab of basil or oregano would have worked nicely also)
Wholemeal flour as needed for the mixture

How to cook quinoa bean burgers
1 – Put the quinoa to cook based on the package instructions, do not overcook as keeping them a little al dente adds to the texture.

2 – Cook the mixed pulses very lightly just to soften them up to make it easier.

3 – Mix cooked quinoa, beans and breadcrumbs together with the whisked egg and mash thoroughly, at this stage the mixture will be too runny so add flour as you see fit to get a mixture that is a bit doughy

4 – add red onion and any seasoning (at this point I also added 1 tablespoon of sweet chilli sauce for flavour)

5 – using your hands, form four patties from the mixture, they should feel heavy like they will hold their shape when you’re frying them. Add a dusting of flour on either side.

6 – shallow fry until golden and hot throughout (I used bran oil for my frying which is a great alternative to olive oil)

Enjoy these healthy, meat-free burgers with sweet potato chips and/or your favourite green veg.

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Are you drinking enough water?

pints of water

We all know we should be drinking plenty of water, but how many of us actually drink the recommended daily amount? Pictured above is approximately four pints of water (around 2 litres) which is what has been suggested adults need to consume everyday to keep healthy.

I’m not going to lie, I am terrible when it comes to remembering to stay hydrated and then I wonder why I’m suffering with a headache or feeling tired. In my efforts to change this habit, I thought I’d do a post about water and its importance.

Wet facts!

  • Your brain consists of 90% water
  • Your entire body is anywhere from 55-78% water depending on your size
  • Muscle consists of 75% water
  • Blood consists of 83% water

Now can you see why you feel horrendous if you don’t drink enough? Studies show that if you are feeling thirsty, you are already in the minor stages of dehydration. It has also been proved that when you are thirsty sometimes it gives you that feeling of hunger, so you may be snacking on extra calories when really you just need a drink!

Just some of the benefits of water

  • Detoxifies
  • Regulates body temperature
  • Transports nutrients and oxygen into our cells
  • Protects and moisturises our joints
  • Helps our metabolism
  • Improves the appearance of skin
  • Helps digestion

Your body needs water to thrive and when it is deprived of fluids you are bound to suffer with headaches, dry skin and fatigue.

So drink up to stay healthy and drink more than the recommended allowance if you are working out as you will be sweating precious hydration out!

My day in food

Recently I’ve had a few folk show interest in what I eat during the day, mostly because of the limitations I’ve put on my diet. I don’t eat dairy, meat or fish and my priority is to fit as much veg into my meals as I can. So, without further adieu, this is my day in food from last week.

My protein breakfast

A protein-packed breakfast – 1 banana, 1tbsp of protein powder, 1 egg and 1tbsp of peanut butter (no added salt/sugar and organic) fried for about 5 minutes. Coffee with vanilla soy milk and another 1tbsp of protein powder. Before I ate I had about a pint of water.

Mid-morning snack – 1 date, nut and raisin bar.

Quinoa lunch
Lunch – quinoa, mangetout, carrots, apple and pok choi with another pint of water. Quinoa is an awesome powerfood because it has all 9 amino acids.

Mid afternoon Insanity work out – one and a half pints of water followed by a protein shake with 400ml of hazelnut milk.

20130313_192749Tea – a chickpea and mushroom burger, grilled cherry tomatoes, pepper, pok choi and asparagus. Eaten with another pint of water to drink.

Snack before bed – 7 grain nut granola and half a pint of water.

Food breakdown
Portions of fruit and veg consumed – 9 – asparagus, pok choi, tomatoes, banana, date bar, apple, carrot, pepper and mangetout.
Liquid – over 2 litres
Protein – approximately 55grams

And to round off this post, I’ll show you a bad picture of my awesome new tshirt!

Fitterstrongerbetter

6 Fruits You Should Try

Image

Post credit – leanmeanrecoverymachine

  • Dragon Fruit

This fruit is an excellent supplement for the liver as well as contains vital minerals that assist in weight-loss and balancing body weight without compromising health. For people suffering from diabetes, a dry or fresh dragon fruit guarantees blood glucose control.

  • Star Fruit

This fruit is an excellent source of ascorbic acid, which is important to the fitness of your body, as it assists in maintaining bones, teeth, mucus membranes, skin and improves the immune system. It also contains beta-carotene, which can be converted into vitamin A in your body for good vision and appetite.

  • Kiwano

This fruit is very rich in vitamin c and fibre. These help the red bloods cells, skin, muscles, nerves and heart. Vitamin E works in the body by helping to neutralize the damage from free radicals which can cause cancer and cardiovascular disease.

  • Mangosteen

This fruit has a very high concentration of xanthones that is one of the most powerful anti-oxidents in the world. The fruit also boosts the body’s immune systems and helps increase energy levels.

  • Sugar Apple

This fruit helps regulate the menstrual cycle, and contains a large amount of rosemary oil which can help fight off depression. This fruit also contains cineole which aids the body’s nervous system, helps in blood circulation, and improves concentration. This fruit also aids in reducing the severity of asthma.

  • Goji Berry

Goji berries are called the world’s most nutritional powerful anti-aging food. Goji berries are the highest rated antioxidant and have more vitamin C than oranges, more beta-carotene than carrots, more protein than whole wheat and more iron than steak.

An incredible fitspo

So, ladies and gentleman, I want to share with you an utterly amazing weight loss journey that I know will provide inspiration to many people.

My boyfriend Dan hit an all time low in 2011/12 when he weighed 24 stone (384lbs for you Yanks) and was told by his doctor that he was slowly killing himself. He made the decision to lose weight and get fit and the results are phenomenal.

Over the course of a year, he changed his diet and went from cycling to running to weight training. Dan lost 12 stone/192lbs (almost double my own weight), a feat which was deemed impossible without gastric band surgery.

In the pictures below there is Dan at roughly 21 stone/352lbs and a photo taken yesterday where he weighs 12 and a half stone.

Dan's weight loss

As you can imagine, I am incredibly proud of my love for taking charge of his health and turning his luck around. He’s worked hard and the results speak for themselves.

I know the wonderful fitness community that follow FSB will be wowed by his transformation so I thought I would share his journey with you to show no matter how big you are, you can have the body you’ve always wanted through sweat and determination.

Three Reasons to Drink More Water

An excellent post by Gimmefitness

Do you drink enough water? How can you be sure? Hydration can have a major impact not just on athletic performance but on overall health. Ensuring that you are properly hydrated is an ongoing process of balancing and re-balancing. It’s not enough to just drink a couple of glasses in the morning and hope for the best. In case you needed them, here are three top reasons to drink more water:

  1. Water boosts metabolism. Water is required for your body’s metabolic environment to be sustained. If you fail to hydrate, you will limit the efficiency of your body to regulate its metabolic activities, i.e. slowing down your metabolic rate.
  2. Water detoxifies the body. Drinking a sufficient amount of water helps to eliminate toxins and waste products from the body. A low intake can mean an excess build up of toxins, which is potentially hazardous in the long run.
  3. Water regulates body temperature. Whether in a hot or cold environment, your body needs water to ensure that it can thermoregulate, or maintain a constant temperature. Without proper consumption, you are putting yourself at a greater risk of succumbing to temperature-related conditions such as heatstroke, or conversely, hypothermia.

The next question is, how much water should you consume per day? Well, it’s an individual thing. It depends on your body mass, activity levels, current fitness/medical state, and environment among other factors. However, the best policy is to use what nature provided you – a bathroom barometer – yes I’m talking about your urine. If the color is dark, then you need to drink more. If it’s relatively clear, you’re doing well. With the exception of someone who is taking high doses of a B-vitamin supplement, this is a pretty reliable indicator.

As a final note I would suggest that you consume most of your water earlier in the day as opposed to loading up in the evening time, otherwise you may be waking up several times during the night to visit the bathroom.