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.

My protein-packed breakfast

protein pancakes

Taking photos of food it definitely a talent I do not have, but I thought I’d share with you guys my quick and easy breakfast that is full of protein.

The protein pancake – it fell apart so today it’s a “scramble” rather than a pancake – is so easy to make and only has 1 egg, 1 banana and 1 tablespoon of peanut butter in. You simply mash the banana, mix the egg in well and then add your favourite nut butter to it. I currently have crunchy PB so instead of making sure it’s thoroughly distributed in the mixture, I leave chunks as though they were like chocolate chips. If you want pancakes as opposed to my messy scrambled look, instead of making one big pancake, make a few small ones.

Now, because I’m thoroughly aching from yesterday’s work out, I needed some extra protein today. So instead of having a protein shake, I got creative and mixed half a scoop into my pancake and half a scoop into my coffee rather than using a little stevia. So as well as having cookie flavoured coffee which was delicious, I got 30g of protein in total this morning and potassium from the banana. It’s such an easy breakfast and satisfies your sweet tooth healthily.

Bon appetite and I hope that my British readers aren’t working on this bank holiday! No rest for the wicked, so I’ll be chained to my desk for the day. 😉

PB + J protein bars

protein bars

Ingredients

1/2 cup Protein powder
1/4 cup Peanut flour (or PB 2) 1
1/2 tsp Baking powder
1/4 tsp Salt
2 tbs Applesauce, unsweetened
1/4 cup Skim milk (or milk substitute of choice)
1/4 cup Egg whites (or egg white substitute)
4-5 Packets stevia (or to taste, OR sweetener of choice to taste)
1/4 cup Low sugar/ No sugar added strawberry jelly or jam
  • Preheat oven to 350 degrees. Spray a loaf pan with non-stick cooking spray. Set aside.
  • Place all of the ingredients in a bowl, (except for the strawberry jelly), and whisk until everything is well combined. Pour batter into prepared baking pan. Drop jelly over the top of the batter, and swirl into batter.
  • Place in the oven and bake for 15-20 minutes, or until protein bars are set. Cut into 8 bars and enjoy!

Taken from Dashing Dish.

Quinoa trail mix balls

healthy eating quinoa trail mix

RoundtoRavishing posted the link to a yummy-looking recipe created by Eatliverun that I can’t wait to make.

Chocolate Chip Quinoa Trail Mix Balls
makes about 14 bite-sized balls

Ingredients:

  • 1 cup old fashioned or quick-cooking oats, dry
  • 1/4 cup quinoa, dry + 3/4 cup water
  • 1/4 cup shredded unsweetened coconut
  • 1/3 cup unsalted sunflower seeds
  • 1/2 cup dark chocolate chips
  • 1/3 cup dried cherries, raisins or cranberries
  • 1 tsp vanilla extract
  • 1/2 tsp sea salt
  • 1 tbsp peanut butter
  • 1/3 cup honey

Directions:

  1. Combine the quinoa and water in a small saucepot and bring to a boil. Reduce heat and simmer for about 12 minutes, until quinoa has absorbed all the liquid. Fluff and scoop quinoa into a large mixing bowl.
  2. Add sunflower seeds, oats, dried cherries and coconut to quinoa and mix well. Bring honey to a simmer on the stove then stir in the vanilla extract and pour on top of nuts and seeds. Mix until well combined.
  3. Let mixture cool before adding the chocolate chips, peanut butter and sea salt. Mix well with your hands so the peanut butter is evenly dispersed but be careful not to melt the chocolate chips!
  4. Using wet hands, gently roll mixture into golf ball-sized balls. Place balls on a plate and chill for at least two hours until firm.

Time:
2 1/2 hours (includes time to chill)

7 Ways To Cook Eggs: Never Be Bored Again by Shannon Clark

Eggs pack protein, convenience and taste. But if you’re scrambling to find new preparation methods, look no further.

Eggs are damn near perfect for bodybuilders and other health enthusiasts, but the egg sure endured a lot of grief over years. The cholesterol scare instituted a campaign of egg-bashing, the sort of smears to make you think eggs are laid by scapegoats rather than chickens.

Eggs provide a great source of protein, and protein is an extremely powerful component of any fat-loss or muscle-building diet. You can’t go wrong with this highly-nutritious food. Eggs are rich in tryptophan, selenium, iodine, vitamin B2, phosphorus, vitamin B5, vitamin D and many micronutrients.

The only risk with eggs is that they are SUCH a staple that you grow weary of eating them every day. There’s no reason to get bored with these universal dynamos! Preparing eggs in unorthodox ways builds a skillet repertoire that keeps you growing, not gagging.

1: Mexican Scramble

When you need a morning fix, nothing beats scrambled eggs for brevity and versatility. Toss in chopped veggies (peppers, onions, tomatoes, etc.) and add a little cheese to round-out a protein-packed breakfast.

The Process:
Heat half a tablespoon of olive oil in a pan over medium-high heat and add veggies.
Crack two eggs and add a few egg whites into the pan.
Scramble using a spatula until eggs are white and fluffy and sprinkle salt, pepper and garlic. Add cayenne pepper if you like it spicy.

2: Hard-Boiled Egg And Tuna Salad

Hard-boiled eggs are a great way to meet protein requirements. And they offer a vastly different taste from scrambled eggs. Hard-boiled eggs are easy to prepare in large batches for quick meals on the go.

For something unique, try preparing a hard-boiled egg and mixing it into tuna salad.

The Process:
Hard boil 1-2 two eggs, peel and dice finely. Mix with one can of tuna. Stir in 1-2 tablespoons of low fat mayonnaise and one tablespoon of relish.
Add salt and pepper and spoon onto two slices of Ezekiel bread to form a sandwich.

3: Protein Packed Crepes

Need to satisfy a pesky sweet tooth? Here’s a healthy recipe to kill your cravings without destroying your diet.

Egg white protein crepes are the perfect dessert (or a weekend brunch idea) when you’re in the mood. This nutrient-balanced snack takes only moments to prepare.

The Process:
Whisk in a bowl two egg whites with half a scoop of protein powder. Blend well and pour onto a non-stick, heated pan and cook like a pancake. Flip carefully with a spatula once the edges begin to bubble.
Remove from the pan and smear with almond butter, sliced apples and a sprinkling of cinnamon, or try natural peanut butter with sliced bananas.

4: Egg Poppers

These finger foods are perfect for protein on-the-go. Egg poppers are pure protein. They work perfectly for a post-workout snack when you don’t feel like mixing up a protein shake.

The Process:
Pour liquid egg whites into an ice cube tray sprayed with a little non-stick cooking spray. Place in the microwave for 4 minutes.
Place in the fridge for 1 hour. The cooling process makes poppers slide easily from the ice cube tray.
Try mixing egg whites with sugar-free Jell-O powder for added flavor. Or, serve them with some homemade salsa. Egg poppers are great for strict dieters.

5: Egg Drop Soup

Winter draw nears – hell, it is here – and chances are you’ll be on the lookout for comfort meals. Soup fits the bill perfectly.

Rather than resorting to the played-out chicken noodle, consider egg drop soup. It’s incredibly simple to prepare (if you can drop eggs!) and can tailor-fit any and all nutritional requirements.

The Process:
Heat 2-3 cups of chicken or beef broth (preferably a low sodium variety) and add desired vegetables. Broccoli, mushrooms, onions, carrots, celery and bean sprouts.
If you want carbs, add sliced potatoes, cooked barley or whole wheat pasta.
At the end of the cooking process, crack 1-2 eggs into the bowl (or pour in 5-6 egg whites) and continue to heat, stirring occasionally.
Once the eggs whiten, remove from heat and serve.

6: Chocolate Meringue Cookies

Those with a sharp sweet tooth can turn eggs into a dessert. Meringue cookies are one of the tastiest low-calorie treats in the cookbook.

The Process:
Preheat oven to 300 degrees and line two baking sheets with parchment paper.
Sift a half cup sugar substitute (Stevia), one tablespoon cocoa powder and a quarter teaspoon of cinnamon together. Set aside once blended.
Place two egg whites in a large bowl and beat with an electric mixer until stiff peaks form. Add the dry mixture and stir well.
Place teaspoon-sized balls onto the baking sheets about two centimeters apart and bake for 20 minutes. Once finished, remove from the pan and cool on a wire rack for 30 minutes.

7: Egg And Salmon Muffin

Many people don’t include enough fatty acids in their diets. But you need to make an effort to increase omega fats if you want to maintain good health and achieve a leaner body composition.

Combine salmon with eggs to score double: protein and essential fats. This recipe includes wholesome carbohydrates from the English muffin as well.

The Process:
Heat half a teaspoon of olive oil in a pan. Add a tablespoon of chopped red onion with one tablespoon of chopped green onion and cook until slightly tender.
Add two egg whites and scramble until cooked through, adding salt and pepper if desired.
Slice one whole wheat English muffin and place in the toaster. Smear with one tablespoon of Dijon mustard.

Top one half of the English muffin with a slice of tomato and one ounce of smoked salmon. Top the other half with the egg mixture from the pan and then place both halves together.

Original article can be found here