One of the greatest challenges most people face when eating clean is maintaining a dietary lifestyle while trying to maintain their social life. So many of us run into this!
If you know you’re going to be attending a family or friend BBQ, what do you do? Let’s just say you’re new to not eating meat, your newly plant based, and you’ve just read all this science that backs up why you shouldn’t be torching meat over a flame. You don’t know what to eat, what to bring, or how to support yourself with your differentiating health views…
I’m asking these questions because I have totally been there. This means you will too.
There’s fear, some risk, and confidence that can all be tackled and accomplished when bringing your awesome healthy options to a party!
” What will people think?… Will they think I’m high maintenance?… This is embarrassing…”
None of this is true, nor does it matter! Bringing your awesome oil free plant based burger is the coolest thing to do! Why?
You care about your health, you love yourself, and it’s an opportunity to share your story with another about WHY you choose to eat clean.
Great loads of information have come out regarding the adverse effects from eating meat that is cooked over a flame…
Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when muscle meat, including beef, pork, fish, or poultry, is cooked using high-temperature methods, such as pan frying or grilling directly over an open flame (1). In laboratory experiments, HCAs and PAHs have been found to be mutagenic—that is, they cause changes in DNA that may increase the risk of cancer.
For the past 5 years, I’ve stayed away from this delicious lifestyle for the sake of my health. This “burnt” relationship (haha!) has developed into a much healthier version!
It’s also a delicious way of living 🙂
Why black beans are the best for plant based burgers AND your digestion
The idea of digestive tract support from black beans may sound surprising. Many people think about black beans (and beans in general) as problem-causing foods in the digestive tract, perhaps largely because of gas production. But recent research has shown that black beans actually provide special support in the lower large intestine (colon) where gas if often produced. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas. It is the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower digestive tract functioning properly. By delivering a greater amount of IF to the colon, black beans are able to help support this lower part of our digestive tract. Lowered colon cancer risk that is associated with black bean intake in some research studies may be related to the outstanding IF content of this legume.
Why use flax seed?
Consuming flaxseed may help protect against prostate, colon, and breast cancers. Flaxseed is thought to prevent the growth of cancerous cells because its omega-3 fatty acids disrupt malignant cells from clinging onto other body cells. In addition, the lignans in flaxseed have antiangiogenic properties – they stop tumors from forming new blood vessels.
One US study presented at the 43rd annual meeting of the American Society of Clinical Oncology (ASCO) revealed that consuming flaxseed can stop prostate cancer tumors from growing. Dr Wendy Demark-Wahnefried, lead investigator of the study said that the team was “excited that this study showed that flaxseed is safe and associated with a protective effect on prostate cancer.”
Ingredients (All organic, preservative, and oil free)
1 cup organic black beans (or 1 can of organic OIL FREE refried black beans)
1 cup brown rice
1/2 medium sweet potato
1/2- 1 Tsp pink salt
1/2 Tsp black pepper
1/2 Tsp turmeric
1 Clove minced garlic ( 1/2 -1 Tsp garlic granules )
1/8th Tsp cayenne pepper
2 Tsp ground flax
1/4 -1/2 Chopped purple onion
Eden Yellow Mustard
1 Basil leaf
1 Tbsp Sauerkruat
Oil free burger buns
Soak rice for a minimum of 30 minutes to as much as a few hours. Once done soaking, drain and rinse.
Boil 2 cups of water. While your water is boiling, peel and chop sweet potato into quarters.
As your water is boiling, pulverize your flax seed in a high speed blender to make your flax meal. I personally prefer to make flax meal from scratch versus buying it pre-pulvarized.
In this case, if I don’t have any flax meal available, I will pulverize 2 cups of flax and store in the fridge, ready for use 🙂
Toss sweet potato and rice into pot. Let rice and potato cook together in pot.
While your rice and potatoes are boiling, use this time to preheat your oven to 375°.
Once their done cooking, add your black beans, and mix together with a wooden spoon.
Then, add your spices and flax, followed by mixing. 🙂
Your mixture should begin to come together, binding from the flax. It should really begin to look and feel sticky. The flax serves as your glue, or egg alternative. Seems to work just as well, if not better than potato starch.
While your oven is still preheating, you may begin forming and placing your patties onto your non-stick baking sheet.
You can use your hands to make the perfect patties. Or, you can use your wooden spoon to plop your imperfect patty onto the tray, and mold it with the wooden spoon. These patties can get sticky, so use which ever method you find works best for you 🙂
I’ve found it best to make them so they’re about an inch thick. This is what helps them feel like a REAL burger as you bite into them 😉
It is definitely preferred to use a non-stick baking sheet.
If you don’t have or use non stick baking sheets, then you can use parchment paper. Since there isn’t any oil in these, a non stick baking surface is an essential part of their success.
Allow your patties to bake for 1 hour. The best part about these is that you don’t have to flip them! If you want your burger to be medium/rare, then let it go for an entire hour at a 1″ burger thickness. Anything thinner than that will cook faster and will be a bit tougher in texture.
After an hour, your burgers will be ready to pull out of the oven. Use this time to test their readiness. Using a fork, press firmly in the middle. If your burger slightly compresses, then there perfect to medium/rare.
If its firm, then you’ve reached well done.
Now, remember, you don’t want to be eating charred BBQ. Even though were baking this recipe, which is still not something I like to do too often because of the high heat exposure, do not bake your burgers until they’re charred!! Then, you’ll allow the carcinogenic agents into the food which completely defeats the purpose of why you’re making a plant based BBQ alternative. Kapish?
When you’re burgers are complete and baked to your perfection, you can load them up on your oil free bun!
I personally love Alvarado St. Bakery oil free and sprouted grain burger buns. I also love to make bagel burgers 🙂 Alvarado St. Bakery makes these as well.
Load up your burger using quality condiments that are certified organic and have no preservatives. I love to use Eden for their mustard, along with xxx for their ketchup.
These burgers are a perfect alternative to take with you to any family or friend event! If your goal is to maintain your dietary lifestyle, this is definitely an easy and economic way to do it!
Get in the kitchen & get to burger baking!
I’d love to hear about your bean burger making experience!