February 21 2018
Why vitamin D is essential for runners and how you can add more to your diet.
This burger packs an explosion of flavor while retaining its nutritional functionality. Serve with baked root vegetable chips, if desired.
Avocado, Black Bean & Chipotle Burger
Makes 1 burger
1 Tbsp. virgin coconut oil
1 black bean veggie burger patty (recipe follows)
1 sprouted ancient grain burger bun (my favorite is Silver Hills)
¼ cup Daiya or your favorite dairy-free Cheddar-style cheese
2 Tbsp. chipotle lime aioli (recipe follows)
2 slices tomato
½ ripe avocado, peeled and thinly sliced
1 large romaine lettuce leaf
Preheat oven to 350 degrees. Heat coconut oil in a grill pan over medium heat. Cook veggie patty for 4 to 6 minutes per side or until golden brown.
Meanwhile, cut the bun in half and place cut sides up on a baking sheet. Sprinkle cheese over the top half. Bake until cheese begins to melt, 4 to 5 minutes. Then spread chipotle lime aioli on the bottom half. Place patty on the bottom half of the bun. Top with tomato, avocado, lettuce and the top half of the bun.
Related: Heavenly and Healthy Pecan Bars
Black Bean Veggie Burger Patties
Here’s a classic protein-rich black-bean burger staple.
Makes 10–12 patties
2 cups cooked (or rinsed canned) black beans
1 cup rolled oats
⅔ cup cooked whole-grain brown rice
⅓ cup nutritional yeast
¼ cup shredded Daiya or your favorite dairy-free Cheddar-style cheese
1 large cooking onion, peeled and grated
1 large handful fresh cilantro leaves, chopped
2 Tbsp. ground coriander
1 Tbsp. paprika
1 Tbsp. grainy mustard
2 Tbsp. tamari sauce
3 Tbsp. sea salt
1–2 cups fresh breadcrumbs made from sprouted bread
In a medium bowl, combine black beans, oats, rice, nutritional yeast and cheese. Mix thoroughly with your hands. In a blender, combine onion, cilantro, coriander, paprika, mustard and tamari. Blend just until mixed. Add onion mixture to bean mixture and mix well, adding salt. After mixing, adjust salt if necessary to taste. Add breadcrumbs and mix with your hands until mixture is firm to the touch and no longer sticky. You will find that the breadcrumbs and oats absorb the moisture and it will become harder to mix. Form ¾-inch-thick patties. Uncooked patties keep in a sealed container, refrigerated, for up to 5 days.
Chipotle Lime Aioli
Sweet, sour, savory and spicy, this sauce spans the flavor spectrum. Plus, it supplies a solid nutritional kick. Great as a dip for raw vegetables or baked corn chips.
1 jar (16 oz.) Wildwood Zesty Garlic Aioli
1 small handful fresh cilantro leaves, finely chopped
1½–2¼ tsp. finely chopped chipotle pepper in adobo sauce
1 Tbsp. freshly squeezed lime juice
1 tsp. maple syrup or coconut nectar
1 tsp. sea salt
Pinch freshly ground black pepper
In a medium bowl, combine all ingredients. Whisk together until smooth. Keep in a sealed container, refrigerated, for up to 1 week.