Pumped-up Pumpkin-Oat & Black Bean Burger

It's that time of year again when there is a plethora of pumpkins.  We buy them and scatter them through the house for decorations, we may even carve them out and use them to serve up a spectacular dish.  But rarely do we ever eat the darn things!  It's time for us to come out of our shells and enjoy this gorgeous gourd in some ways as unique as this precious fruit.  I tackled my pumpkin perplexities and whipped together a pretty darn tasty pumpkin oat black bean burger.  OK, I know what you're saying..."Eeeewww, yucky!"  That's what I thought at first, but then I had to take off my little girl loafers and strap on my mature mama stilettos (insert laugh here).  You know what I mean!  I had to stop thinking and acting like a picky, finicky kid and excite my palette with something new, something adventurous - that wouldn't break the bank if I didn't  like it. 

I have often seen and heard of interesting pumpkin recipes, but never really tried them.  I cook and bake often, so I just let my mind and tastebuds wander and came up with this crazy, culinary concoction.  I challenge you to not question the combination.  It's actually pretty intuitive and turned out much better than expected. I really could see this on the menu at any restaurant dedicated to serving unique, tasty and healthy alternatives to its clientele.  Pumpkin is loaded with vitamin A, an important antioxidant which gives your skin that youthful glow and helps protect your immune system for colds.  It's also has a lot of fiber and essential fatty acids that aid in reducing blood sugar and cholesterol levels and blood pressure.  The rolled oats and black beans also provide many of the same benefits, including helping you feel fuller longer (fiber) and a good source of protein (black beans) 

Try it out and let me know what you think!   I am certain if you like it, this recipe could be one of the latest tools in your arsenal to becoming healthy and wealthy.


Pumpkin Oat Black Bean Burger

• 1 can of black beans (rinse them thoroughly)
• 1 can of pumpkin puree - NOT PUMPKIN PIE FILLING!!!
• 1/2 cup rolled oats (use more if consistency seems too soupy)
• 1/2 tsp cinnamon
• 1/2 tsp chili powder (or more to taste)
• 1/2 tsp garlic powder (or more to taste)
• 1/2 cup of egg substitute - egg whites can also be used
• 1/2 tsp sage
• 1/2 tsp of allspice (optional)
• 1 tsp of any herb seasoning or italian seasoning
• Salt and pepper to taste - Try not use a table salt.  I prefer Himalayan or sea salt - it's better for you and a little goes a long way.
• 2 slices rye or marble rye bread or bun, optional. (I prefer bread-less for this burger cause of the oatmeal...not necessary.  It's fabulous on it's own! )

 

Preheat oven to 350F

 

Mix all the ingredients until well blended and your consistency is sticky enough to form patties.

 

Make your patties are large or as small as you want them.  Place them a baking sheet  coated with the non-stick spray of your choice (mine is coconut oil). 

 

Bake 20 minutes - flipping half-way through baking.

 

Remove from oven and enjoy!  Top with your favorite burger condiments or enjoy plain.

 *If patties seem dry, you can baste them with warm veggie broth or make your own with the seasonings of your choice and hot water.

 

Nutritional Value:

Approx. 146 calories. Serving size is 1. Not including bread.

calories from fat 21, fat 2.4g, saturated fat 0.3g, polyunsaturated fat 0.6g, monounsaturated fat 0.6g, carbs 27g, fiber 6.2g, sugars 2g, protein 6.9g, 118% vitamin a, 13% vitamin c, 5% calcium, 15% iron

Hungry For Nutrition

Hi healthy and wealthy peeps.  We are just a few days away from the kick-off of the season of gluttony!!!  Yes, Thanksgiving is just days away and people everywhere are jammed packed into grocery stores, deli's and anyplace where they can find a deal on food and lots of it.  While it's great to have a day to indulge in a few of our favorite foods, we should not overdo it.  "I know, I know, you're saying Alicia, but it's Thanksgiving, let me enjoy the day."  Well, I'm saying to you that unfortunately for hundreds of thousands of adults and children, Thanksgiving is the beginning of the end of any sense of eating consciously let alone nutritiously sound meals from that very day and most times for at least the next 6 weeks, 6 months and eventually a year, which sometimes leads to a lifetime of bad eating habits. 

 

I want you to enjoy the holidays and all of the culinary perks that come along with it.  But I want you to be aware of what you're putting in your mouth and understand why you're eating it and not beat yourself up about it later.  If you can do that, then you can also stay in control all those days and weeks in between special occasions and make sure you're never HUNGRY FOR NUTRITION. 

 

When you're hungry for nutrition, you are robbing your body of the essential vitamins, minerals and nutrients it needs to survive.  See if this sounds familiar:  You start the day off by having a cup of coffee and a bagel for breakfast.  I don't care if it's white, wheat, multi-grain - it's bread that's usually made with lots of added sugar.  Then about 2 hours later, you're feel famished, so you grab one of those "healthy" protein bars (usually with even more sugar than you realize which works against the protein content).  An hour or two later, it's time for lunch.  You have a hankering for a big sub sandwich, a bag of baked chips and to wash it down a 20oz soda that you think will help keep your hunger at bay until you get home for dinner.  But at 3pm, you start feening for something to wake you up.  So you run out and get a medium or large fancy coffee drink with lots of sugar and whip cream - so what you used sugar substitute, skipped the cream and asked for soy milk.  Another short 3 hours later, you can't get home fast enough because your body is yearning for food again!  And you're wondering, what is wrong with me?  I've been eating all day.  Then after you finish dinner, you still have that empty feeling and what more food or even better -- DESSERT!  Want to know why?  You filled up on simple carbs throughout the day and what your body really wanted was fresh produce and lean protein and maybe some complex carbs here and there - not the bulk of food you wolfed down throughout the day thinking that you were feeding that hunger feeling,   my friend.  You were unaware of the fact you were hungry for nutrition.   

 

If this makes sense to you but you don't know how to get a handle on it, you should consider reaching out for help.  Continuing on this vicious cycle is potentially setting you up for a lifetime struggle of health problems.  I don't necessarily mean obesity either.  Too little or too much weight are forms of malnutrition.  Not to mention both sides of the coin can lead to a number of other unhealthy side effects from diabetes, high blood pressure, chronic fatigue, arthritis, digestive disorders, auto immune diseases, issues with morale and self-esteem and a host of other health concerns too numerous to name. 

 

I want each and everyone of you to live healthy and wealthy.  As I always say, your health is your greatest wealth.  And if you don't know how to nurture and cultivate your priceless asset, I am here to help.  Please feel free to post comments below or send me an email at alicia@ritechoicenutrition.com if you'd like to discuss something more personal. 

 

Living healthy and wealthy is a journey, not an overnight, wham-bam, thank you ma'am event.  Love yourself enough to live your best life so you can inspire others to do the same.

 

 

Don't forget to follow me on Facebook: http://facebook.com/ritechoicenutrition and Twitter: http://twitter.com/AliciaBettes and http://ritechoicenutrition.com  

The Health and Wealth of Your Pets

The Health and Wealth

The Health and Wealth of Your Pets

'Tis the season to be holly, jolly and footloose and fancy free. There'll be party after party, dinners, lots of family and friends to see and entertainment. But let's not forget the four-legged members of our families who sometimes get lost in the shuffle. As we embark on the busiest time of the year, slow down and remember to have safety measures in place for our furry little friends. Whether you're a pet owner or not, I wanted to provide you with valuable tips so you don't make a mistake and unknowingly make Fido or Fluffy sick. Just because what you're eating looks good, smells good and tastes good means that it is any good for dogs or cats. Remember, dogs may be man's best friend and cats are cool companions - you have to be an even better best friend and a cooler companion and protect their best interest. Check out the following safety tips that are especially important reminders throughout the holiday season and anytime of the year. 


My little girl Daisy, asleep after a good snack and a lot of running around

 



Holiday Safety Tips

 

 

Cut the fat

Fatty or rich foods like beef fat, poultry skin and gravy can cause severe gastrointestinal issues in pets, including:

• Vomiting
• Diarrhea
• Excessive gas
• Serious diseases like pancreatitis.

Pancreatitis is a severe inflammation of the pancreas, an organ that produces digestive enzymes. On the mild side, pancreatitis can cause vomiting and a decrease in appetite, but can potentially be fatal.
If you want to treat your pet, it’s best to stick to a pet treat or a couple of small bites of lean poultry or unsalted/unbuttered vegetables.

Bones are bad

Although bones from our holiday birds look good to pets, they are dangerous and can cause intestinal upset and may even splinter once digested.

 

Watch the packaging

• Make sure you dispose of any turkey or other food packaging quickly and appropriately.
• All strings, plastic holders and bags that have a meat smell to them can be very attractive to a pet. Once ingested, these items can cause damage or blockage of the intestines.

Chocolate is particularly toxic

 

 

Consider all the cookie and desserts offered during the holidays, many of which contain chocolate.
Chocolate is dangerous for dogs in particular because it contains theobromine, a caffeine-like ingredient that can be toxic to your pet. Dogs are not able to metabolize theobromine as quickly as humans. Complications include:

• Digestive issues
• Dehydration
• Excitability
• Slow heart rate

Later stages of theobromine poisoning include epileptic-like seizures and death. Keep your pet away from dark, semi-sweet and baker’s chocolate because they contain higher levels of theobromine

Source: www.banfield.net