Two Great Healthy Vegan Snack Patty Recipes

Snack patties are usually made with a mix of beans, lentils and ground vegetables. They are very tasty and easy to make. The nutritional value in these two recipes is upped iby the healthful spices and herbs that are part of the mix, such as turmeric, chives, green onions and cilantro, all of which are protective of the immune system.

Frying Bean Burgers

There are two recipes listed here: one for a darker snack and one for a lighter looking one. If you make both they look attractive contrasted on a serving plate.  

When using canned beans be sure to rinse them well and try to choose an organic brand that is lower in sodium.

Also, as always, be sure that  beans, yams, millet flour, bread crumbs, cornmeal and other ingredients are allowed foods on your HAP metabolism list of allowed foods.

Black Bean Yam Snack Patties

Serves 4.

3 large organic yams

1 cup cooked organic black beans

½ cup gluten-free breadcrumbs

3 tablespoons organic millet flower

1 teaspoon coarse salt

1 teaspoon fresh cracked pepper

½ teaspoon ground chipotle pepper

½ teaspoon turmeric powder

1 large organic garlic clove, minced

4 organic green onions, chopped

1 tablespoon cilantro, roughly chopped

4 tablespoons extra virgin olive oil

Fill a large saucepan with water and cook the yams over high heat until tender. Drain until dry.

Mix the yams with the black beans in a bowl and mash until smooth.  Add the breadcrumbs, flour, green onions, garlic and cilantro and blend it all until it is a batter.

Heat two tablespoons of extra virgin olive oil over medium-high heat.  Make patties and fry in the oil on each side until golden brown.  Cool and serve with your favorite dip, salad or spread.

White Bean and Chive Patties

Makes 12 patties

1 19 ounce can organic white beans

1 shallot, diced

1 carrot, grated

1/3 cup gluten-free cornmeal

1/3 cup gluten-free cornmeal

1 tablespoon chopped organic fresh chives

1 teaspoon salt

1 teaspoon cracked salt

2 dashes cayenne peppers

¼ cup extra virgin olive oil

Put the beans, shallots, carrot, cornmeal and chives in a blender and process until it a puree. Add the rest of the ingredients and blend it all until it is a batter.

Heat two tablespoons of extra virgin olive oil over medium-high heat.  Make patties and fry in the oil on each side until golden brown.  Cool and serve with your favorite dip, salad or spread.

For more information or to book a consultation about anti-aging, diet and weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Health Clinic website that has a list of full services and products at www.pinewood.ca or call our Toronto Office at  (416)-656- 8100.  We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at info@pinewoodhealth.ca and we would be happy to answer any question that you have about our holistic health services.

 
 

Cleansing and Healthy Vegan Soups

Vegan soups are the healthiest as they are free of bad fats, low sodium and very nourishing to the body. Here is a collection of delicious  recipes for soups that are perfect to eat in the coming months because they are both cleansing and replenishing at the same time.

As is true of all recipes presented in this blog it is recommended that you scan the ingredients to make sure that it is compatible with the particular diet that you were prescribed.

Butternut Red Pepper Soup

Serves 6.

1 tablespoon extra-virgin olive oil

1 large organic butternut squash, peeled and cubed

1 large organic onion, diced

2 organic celery stalks, diced

2 organic garlic loves, minced

2 roasted organic red peppers

1 tablespoon organic fresh thyme

¼ teaspoon crushed red pepper flakes

1 teaspoon of kosher salt

7 cups low sodium vegetable broth

Cracked black pepper

Heat oil in large pot and sauté the onions, celery and butternut squash until tender.  Add the garlic and roasted red pepper and stir.  Add thyme, red pepper flakes, salt and vegetable broth and bring to a boil. Reduce heat and simmer until squash is soft; 45 minutes.

Serve in bowl garnished with a drizzle of the olive oil thyme sprig and a dash of cracked black pepper.

Carrot and Orange Soup

Serves 4

1 tablespoon olive oil

2 organic leeks, thinly sliced

6 organics carrots, sliced into coins

2 tablespoons curry powder

1 tablespoon grated lemon rind

1 cup organic orange juice, freshly squeezed

1 cup plain almond milk

2 cups vegetable stock

½ cup cashew nuts, roasted, chopped

Sprig of dill

Heat oil in saucepan over medium heat. Add leeks. Sauté for 5 minutes until golden. Add carrots, curry powder, lemon rind, organic orange juice and stock.

Bring to a boil. Simmer for 10 minutes. Let mixture cool.

Puree soup. Return soup to a clean saucepan. Add the almond milk.  Dish out into bowls with a sprig of dill and serve.

Cleansing Spicy Lentil soup

Serves 6.

2 tablespoons extra-virgin olive oil

1 teaspoon cumin seeds

1 teaspoon turmeric powder

2 dried chipotle peppers

1 medium organic red Spanish onion, diced

1 organic celery stalk diced

2 organic cloves garlic

1 organic carrot, diced

1 organic green pepper, diced

dash of sea salt

3 cups organic lentils, soaked

8 cups low-sodium, gluten-free vegetable broth

1 large organic tomato, diced

handful of cilantro

In large stock pot heat the olive oil and add cumin, turmeric, chipotles, onion, garlic, celery, carrot, pepper and a dash of salt. Saute until vegetables are soft.

Add in the lentils, broth and tomato and simmer until the lentils are tender. This usually takes at least sixty minutes.  Add salt and pepper to the soup to taste and serve with chopped fresh cilantro or green onions on top.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

 

Top Ten Superfoods for Weight Loss

Superfoods are considered to be superior to ordinary foods because of their high nutritional content and low fat content. These are the foods that have numerous phytonutrients and special compounds that can help promote weight loss.  However, as is true with all foods recommended to you for any purpose, make sure that it is on your allowed foods list in the Healthy & Active Metabolism program.  

1. Blue Green Algae

Blue Green Algae is a freeze-dried vegan product that is sold in capsules or a vial. It is harvested mostly from alpine lakes.

Blue Green Algae is a whole food. It contains the amino acid-profile of a complete protein and yet it is a vegan source. It balances blood sugar, lowers blood sugar and promotes intestinal regularity. This makes it ideal for dieters because they get all of the nutritional support that they need to sustain them for hours simply by taking a few capsules or drops.

2.   Eggs

Eggs are an amazing superfood for dieters. Each one has only 70 calories and is filled with nutrients such as vitamin E, calcium, B vitamins, zinc, iron, selenium, phosphorus, and iodine. In combination, these vitamins and mineral work together in your body to build a robust immune system, powerful bones, and strong muscles, while improving brain function and the health of your eyes. They also thyroid gland, which helps regulate metabolism and affects weight, needs iodine in order to function properly.

By providing the protein your body needs, people who eat them and then increase their activity through passive or active methods of exercising will boost their metabolic rate. In this way, eggs can help you lose weight in more than one way as well as provide building blocks for more muscle.

3.  Turkey

sliced roast turkey

Although 2 ounces of turkey contains only 110 calories, it is packed with phosphorus, selenium, B vitamins (including B6 and niacin), and zinc. Iron is important in red blood cell formation. Having low levels of iron can lower your energy levels and make you less likely to exercise. Selenium can improve the way your thyroid works and also works as an antioxidant. In addition to vitamins and minerals, turkey also contains omega-3 fatty acids, which are good fats.

You can eat turkey hot, cold or in a curry made with health enhancing vegetables and turmeric based curry.

4. Chilies

Chili is actually a term for any pepper that contains the compound capsaicin. Peppers, such as the cayenne, the jalapeno, and the habanero, all taste hot because of the capsaicin in them. However, it is also the reason chilies have weight loss and medicinal benefits.

Chilies reduce appetite, balance blood sugar and reduce the muscle and joint pain that could interfere with exercising.

Eating ½ - 1 teaspoon of cayenne pepper each day can help you lose weight. For a kick to get you awake in the morning, mix together 2 cups tomato juice, ¼ cup lime juice, 1 cup orange juice, 4 dashes Tabasco sauce, and 2 level teaspoons of cayenne pepper. Pour in a glass and store the extra in the refrigerator.

5. Cinnamon

Cinnamon contains 11 vitamins and minerals. One teaspoon is a significant source of manganese and calcium. It can decrease the amount of LDL and triglycerides in the blood stream, which leads to a reduction in the overall blood stream cholesterol levels. It also will help you lower your blood pressure and decrease your risk heart problems.

Cinnamon can also help with regulating blood glucose levels by increasing muscle mass. Muscle tissue helps prevent the ups and downs during times of fasting and the times right after eating. Although this is beneficial for people with diabetes, it is also good for those who want to lose weight. It prevents cravings and decreases feelings of hunger.

In the morning, prepare your plain oatmeal and add ½ teaspoon cinnamon and 1 teaspoon vanilla extract to it. Chop an apple or a banana and stir into it. Or add cinnamon and a sprinkle of sugar on top of your waffles instead of syrup. You can also add it to yogurt.

6. Dragon Fruit

Dragon Fruit is the fruit of a cactus and it is grown in Southeast Asia, Mexico, Central and South America, and Israel. Dragon Fruit is a beautiful large round rose-hip shaped fruit with a pink to red body and green and yellow tendrils on its side. When opened it reveals flesh studded with hundreds of very small seeds.  It is crunchy and tastes like a cross between a kiwi and a pear.

Dragon fruit is low in calories and offers numerous nutrients, including Vitamin C, phosphorus, calcium, and iron. fiber and antioxidants. The average Dragon Fruit contains about 15 grams of protein and 1 gram of fat. This makes it a very sustainable choice of dinner for dieters.

It is best cut in cubes and unearthed from the shell and served raw.

7. Rambutan

Rambutan comes from Indonesia and are like a large, apple-sized lychee covered with a skin with sharp brown spikes. They taste like a cross between a strawberry or a kiwi.

Rambutan is a vegan source of iron, supplying 40% of your daily needs as well as magnesium, manganese, potassium, zinc, vitamin A, riboflavin and thiamin. I tis excellent for weight loss as it is so rich in vitamin and minerals and yet so low in calories.  It is high in niacin which also good for increasing circulation and boosting the body’s ability to detoxify itself.

The Rambutan is best eaten raw and quickly as it does not keep for more than a week.

8. Watermelon

Watermelon contains about 92 percent water making it ideal for hydration. At the same time it is a diuretic that cleanses the body of fats and toxins. Watermelon is an excellent source of Vitamin C, A and betal-carotene.  It is also a concentrated source of lycopene, which has antioxidant properties.  It also helps relieve rheumatic pain that might be keeping you from exercising.

Watermelon can be eaten raw, frozen as a slush or as part of a smoothie.

9. Asparagus

Asparagus only has 4 calories per piece and is devoid of fat and cholesterol. It tastes salty but has almost no sodium. Asparagus spears are rich potassium, calcium, iron, fiber, folic acid (needed for healthy blood cells), thiamine, glutathione, vitamins A, C and K.  It is an excellent diuretic that can help you eliminate toxins from your body.

 It is tasty and you can eat a lot of it without gaining weight. You can eat it steamed, baked or broiled and you can serve it hot or cold.

10.  Cantaloupe

Cantaloupe is one of the best foods you can eat if you are insulin resistant. Women who eat cantaloupe have lower insulin resistance and thus are less likely to gain weight. This is also a hydrating fruit with plant of Vitamin C, Vitamin A and carotene.

Cantaloupe is best served raw and also delicious served up as a smoothie.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.