Simple Sweet Potato Veggie Burger

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What better way to celebrate Memorial Day than lighting the BBQ, bumping country music, and embracing the land of the free, because of the brave. My boyfriend Ryan recently served in the Air Force, so Memorial Day is a special day for me to thank him, through the only way I’m good at… food.

I’ll have to admit one of the most frustrating things about not eating meat is going to friend’s BBQ’s and having to turn down a delicious looking burger or hot dog, especially when I’m hungry, I feel so rude! So tonight, I made the BEST alternative, Sweet Potato Veggie Burgers. They were very filling and chewy, so I didn’t feel like I was “missing out” whatsoever. I also didn’t feel bad after because they were filled with fiber, vitamins, protein and digested very easily. They’re also SOO easy to make. I adapted this recipe from kblog.lunchboxbunch.com and added some of her photos, as mine didn’t do the burger enough justice.

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Ingredients:

  • 1 sweet potato, washed
  • 1 can cannellini white beans, drained
  • 1 tbsp hummus
  • Scoop of Nutritional Yeast (optional)
  • 1 tsp maple syrup
  • 1 tsp cajun or lemon pepper seasoning
  • 1/4 cup almond or wheat flour
  • Salt & Pepper
  • Panko Break Crumbs
  • Coconut oil

Burgers: Toasted buns, Avocado, Dijon mustard, Romaine lettuce, tomato, basil

Directions:

  1. Bake sweet potato at 400 degrees for 45 minutes OR microwave for 6 minutes (Pierce a couple times before with fork to let steam out)
  2. Peel potato, place in large mixing bowl
  3. Add drained beans and mash together with potatoes
  4. Mash in seasoning, nutritional yeast, hummus, flour and any additional seasonings. It will be really soft, moist and sticky but you should be able to kind of form a patty. Add more flour or a scoop of breadcrumbs to thicken mixture if needed. 
  5. Heat 1 tbsp of coconut oil in pan over high heat
  6. Form patty and heavily coat in Panco crumbs.
  7. Drop patties in pan and cook until browned on both sides. OR bake for a healthier preparation
  8. Transfer cooked patties to paper towel, cool for a little
  9. Serve on toasted but with your favorite toppings!

This patty does kinda fall apart as you eat it but its totally okay because it tastes amazingg

Makes 3 patties (I freezed the two I didn’t eat for later)

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Skinny Creamy Pumpkin Ziti

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I was craving comfort food earlier this week but didn’t want all the extra calories and fat that comes with it, so I whipped up this light warm comfort dish that kept me fuller longer than the fattier comfort dishes – and it’s only 140 CALORIES per serving, 10g of PROTEIN, 5g of FIBER, and only 1.5g of fat.

Ingredients 

  • 1 cup pumpkin purée (or baked sweet potato)
  • 1/3 cup almond milk
  • 1/2 cup nonfat Greek yogurt
  • 1 tbsp ground flaxseed
  • 1 box whole grain Ziti (I use Dreamsfield pasta because it’s packed with fiber)
  • Chopped garlic
  • Salt & pepper
  • Turmeric & cinnamon

Cook pasta. In separate dish, mix pumpkin purée or sweet potato purée with milk, yogurt, turmeric, cinnamon & salt and pepper. In a separate pan, heat garlic in coconut oil and add pumpkin mash. Drain pasta and add to pan with heated pumpkin pan. Add handful of Parmesan if you wish. Serve and enjoy!

Vegan Farro & Sweet Potato Chili

I am hearty.

Ingredients

  • 1 tablespoon olive oil (I used avocado oil)
  • 1 cup dry farro
  • one 29 oz can black beans, rinsed and drained
  • one 29 oz can Kidney beans, rinsed and drained
  • one 6 oz can tomato paste
  • one 10oz can of diced tomatoes with green chilis
  • 1 1/2 sweet potatoes, peeled and cut into bite sized chunks
  • 2 cups vegetable broth
  • 1 sweet onion, chopped
  • 5 cloves garlic, minced
  • 3 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 teaspoon oregano
  • 2 teaspoons smoked paprika
  • 1 Bay leaf (remove after finished)
  • 1 tablespoon Pumpkin Pie Spice (plus extra cinnamon as needed)
  • 1 tablespoon ground coffee (I used my seasonal Pumpkin Spice coffee)
  • 3 tablespoons Red Wine
  • 2 tablespoons Soy Sauce or tamari
  • Juice of 1 lemon
  • 1 Avocado, Daiya Cheddar Cheese & cilantro for garnish + Salt/Pepper  (optional)

Directions

Cook farro as directed, set aside

Heat the oil in a large heavy soup pot over medium low heat. Add onions, and cook until soft, add the garlic, and cook for about 2 minutes. Add the Sweet Potatoes, tomato paste, diced tomatoes, lemon, wine, soy sauce, brown sugar, spices and cook for about 7 minutes, stirring constantly, scraping bottom. Add the beans and broth, and season with salt and pepper. Cook for about 5 minutes, then add the farro. Continue cooking for about 15 minutes – 30 minutes, stirring frequently, until potatoes are cooked and the chili has thickened. Add a bit of water if the chili becomes too thick for your liking. Top with avocado, daiya cheddar cheese and chopped cilantro.

Makes 6 hearty bowls of chili

– Legumes

Beans, lentils and other legumes are one the best sources of lean vegetarian protein. They are also high in soluble fiber, low in fat and rich in complex cars and protein. In short, beans are the ultimate hunger fighter, helping us feel full and satiated for a long time and actually reduce our craving for fatty food, ultimately a good tool for weight loss. Beans have been studied to improve memory, mood, prevent migraines and grow hair.

Rich in vitamins & minerals, folate, magnesium, iron and potassium, legumes help lower cholesterol by up to 10%, as well as loweing triglycerides and blood pressure and also reducing your risk of coronary artery disease, diabetes & osteoporosis. Beans actually decrease the risk of heart problems up to 20%.

More specifically, Kidney beans contain vitamin C, an antioxidant produces collagen, and contributes to healthy skin and hair. Like black beans, they’re rich in magnesium. Vitamin C has also been shown to help reduce the risk and progression of macular degeneration. Kidney beans also contain niacin, a B vitamin that may prevent cataracts. And like black beans, they are rich in magnesium.

Happy Fall Yall!