Delicious Homemade Black Bean Veggie Burgers
No need to buy the frozen ones, these are easy to make and taste so much better!
Mash black beans with a fork until thick and pasty.
Finely chop bell pepper, onions and garlic. Stir into mashed beans.
In a small bowl stir egg, chili powder, cumin and chil/hot sauce.
Stir egg mixture into the beans. Mix in bread crumbs until mixture is sticky and holds together. Make into 4 patties.
Place on baking sheet and bake 10 minutes per side. You can also grill 8 minutes on each side.
Per Serving: 198 calories; protein 11.2g; carbohydrates 33.1g; fat 3g; cholesterol 46.5mg; sodium 607.3mg
Most coughs are benign and temporary, lasting a week to several months, but some are chronic and may portend a more serious condition, The following is a list of the more common causes of cough:
1 large onion, sliced thin
2 lbs green beans
1 15 oz can white beans- no salt added, drained and rinsed
1 28 oz can whole peeled tomatoes
1/4 cup olive oil
4 cloves minced garlic
2 Tbsp, tomato paste
1/2 cup chopped fresh parsley leaves
1 Tbsp chopped fresh dill (or 2 tsp. dried dill)
3/4 tsp salt
1/2 tsp black pepper
1/2 cup plain Green yogurt (low-fat)
In a large pot, heat oil over medium heat. Add the onion and saute until onion is softened, about 8 minutes. Add garlic and stir for 1 minute. Stir in the tomato paste and cook until it's caramelized. (no more than a minute).
Crush the tomatoes by hand over the pot and add with the juices. Add 1/2 cup of water to the mixture and bring to a boil. Add green beans, parsley, salt, pepper and dill and cover. Reduce heat to low and simmer for 30 minutes. Add the white beans and continue cooking covered until the green beans are tender. (about 30 minutes longer). Serve with a spoonful of yogurt on the top.
1 large yellow onion chopped (approx. 2 cups)
6 cups cubed and peeled sweet potatoes
6 cups chicken broth- unsalted
1 chipotle pepper in adobo, chopped and seeded
5 cloves garlic
2Tbsp butter- unsalted
2 Tbsp chopped fresh oregano
1 Tbsp all-purpose flour
2 Tbsp. adobo sauce
1 tsp. of zest of orange
3/4 tsp. kosher salt
1/2 tsp. cinnamon
1/2 cup sour cream (or creme fraiche)
2 Tbsp water
1/2 cup toasted pumpkin seeds
It is important to keep well-hydrated to prevent heat exhaustion and kidney stones. In addition to drinking 6 to 8 glasses of water daily, the following 10 foods will help keep you in positive water balance. Please keep in mind that 20% of our day fluid intake comes from the foods that we eat.
1) Bananas- contain 74% water and are high in potassium which is easily lost during perspiration.
2) Cauliflower- contains 92% water and is rich in Vitamin C, Vitamin K and antioxidants that help prevent cancer.
3) Celery- contains 95% water and is high in Vitamin K, folic acid and potassium.
4) Cucumbers- contains 96% water
5) Spinach- contains 92% water, a favorite of Popeye, and a healthy supply of magnesium.
6) Iceberg Lettuce- contains 98% water, the rest being fiber which helps lower cholesterol and prevents constipation and diverticulosis/itis.
7) Radishes- contains 95% water.
8) Strawberries- contains 91% water and are a rich source of the antioxidants known as flavonoids.
9) Watermelon- the quintessential summer fruit. It contains 91% water and is a rich source of lycopene, an antioxidant. Although sweet, watermelon contains only 8% sugars and is rich in sodium, potassium and magnesium,
10) Milk- according to research at McMaster University, Hamilton, Ontario, Canada, milk hydrates better than sports drinks due to it's combination of sugars, sodium, potassium, calcium and electrolytes.
11) Other- A few other hydrating food sources include cantaloupe, oranges, zucchini and cottage cheese.
The daily calorie requirements for adult men and women
These numbers reflect the usual day-to-day activities of a person that does not have a very physically active daily routine, such as a banker or physician,
More physically active individuals need more calories. This is one of the reasons the we recommend a structured exercise program for our weight loss patients.
Happy New Year!
Ernest Gerfin, MD
The daily recommendation for sodium intake (salt) is 1700mg per day. That is the amount in one level teaspoon, Lunch meats and canned foods are very high in their sodium content, which is used to act as a preservative and should be avoided. Fresh produce and meats are preferable.
The best preventative measure for constipation is ingestion of a packet of Quaker Oats Instant Oatmeal (not steel cut). Packets come in multiple flavors (blueberry, maple walnut, peach, etc). Follow instructions to prepare. Fruit of any kind can be added before or after for additional benefit.
Muscle spasms usually dissipate rapidly. Here are some tips on treating them.
A) Stretch muscle for several minutes.
B) Drink 2 (two) 8 (eight) ounce glasses of water.
C) Apply heating pad to affected area until spasms disappear.
Most muscle spasms (cramps) are due to muscle dehydration and not to deficiencies of calcium or potassium.
Coconut oil is comprised of 82% saturated fat, compared with 63% for butter and 50% for beef fat.
The higher the percentage of saturated fat in a foodstuff, the greater it’s propensity to elevate bad ldl-cholesterol, resulting in a greater risk for the development of heart attack and stroke.
Solution- substitute olive oil and/or canola oil for coconut and other oils, eat red meat only on special occasions and avoid butter and margarines. Benecol (a plant-derived margarine) is a heart healthy exception.
Dr. Gerfin blogs about all kinds of medical issues and provides healthy recipes.