I was recently asked whether I knew of a good vegetarian hamburger
recipe.
There are so many different burger options. You can create a soy based
burger using a “meat substitute” such as Boca Burger’s Ground Crumbles
found in the freezer section at McCaffreys. Or, go with a burger with
a base of grains, such as bulgur. I had a veggie burger the other
night that was comprised of mushrooms and pinto beans. The options
are endless. Regardless of the veggie burger recipe you try, chances
are it is going to have a fraction of the fat with the bonus of extra
fiber compared to a traditional burger.
Try out this Spicy Vegetarian Black Bean Burger Recipe for size:
Ingredients:
1 15 ounce can of black beans
½ onion, diced
½ red or yellow pepper, diced
¼ c egg beaters or 1 egg
1 c bread crumbs
Oil for frying, optional.
Preparation: Mash the beans in a large bowl and add remaining ingredients,
mixing unit well combined. Form into patties and lightly fry in oil.
Or, fire up the grill and barbecue you black bean veggie burgers over
medium heat.
For additional recipes, check out www.vegetarian.about.com
. Of course, if you don't want to cook you can check out all the different
brands of veggie burgers available in the freezer section at McCaffrey's.
And, don't forget about the vegetarian burgers that are often available
at the prepared foods counter.
For more burger ideas and recipes, go to www.bocaburger.com.
Whether you fancy Savory Mushroom Mozzarella Burgers or Brushetta
Tomato Basil Parmesan burgers, you can't lose.
Antioxidants for your Health
You read about antioxidants in magazines, hear about them on the news,
see claims for them on food labels, but what do antioxidants really
do?
Antioxidants are compounds that help our bodies from damage that could
lead to certain diseases, such as heart disease, cancer and Alzheimer’s,
as well as other signs of aging.
The best way to add antioxidants to your diet is to load up on the
fruits and vegetables. The saying that comes to mind is “eat the colors
of the rainbow!” The more colors you eat, the greater variety of antioxidants
you are consuming.
The best way to get the antioxidants you need is to follow the 2005
Dietary guidelines. Go for at least 4 servings of fruit, 5 servings
of vegetables and 6 ounces of grains, with at least half being whole
grains.
Other foods like vegetables oils, tea, red wine, some juices and dark
chocolate are also rich in antioxidants but should be consumed in
moderation.
Processed foods with added antioxidants, such as cereals, snacks and
drinks, are convenient but should not be the primary source of antioxidants
in your diet. Whole, fresh foods are much better than supplements
or fortified foods and drinks.
Beware of the internet! It is loaded with web sites trying to sell
you antioxidant supplements. Don’t be fooled into thinking a pill
will be a “magic bullet”.
For more about antioxidants, click on to The American Dietetic Association
web site at www.eatright.org and do a search for antioxidants. You
will find accurate, up to date facts about those foods and beverages
rich in antioxidants.
Are Your Beverage Selections Causing You To Sink
Your Diet?
While weight loss diets focus on the foods we eat, sometimes
we forget about those calories found in the beverages we drink. If
you drink a 20 ounce soda each day for a year, that contributes over
73,000 calories or the equivalent of 20 pounds! Just think the damage
you can do when your beverage is super sized!
Soda is not the only culprit. Even fruit juices need
to be considered when you are "busting at your belly". While
orange and other fruit juices are rich in nutrients, you get more
bang from your buck by eating the whole fruit. A piece of fruit will
not only quench your thirst, the fiber in fruit tends to fill you
up and leave you more satisfied than if you were just to drink the
juice Believe it or not, ounce per ounce, soda and fruit juice have
similar calorie levels. There are a number of "lighter"
juices available at McCaffrey's that are lower in calories. .
The beverage of choice is water for any weight loss
plan. It is fat-free, calorie-free and carbohydrate-free. It acts
as a natural appetite suppressant, increases our body's fat burning
ability and helps our body function at its optimal level. Water helps
to regulate body temperature, lubricates our joints, and helps us
to maintain healthy skin. Water is essential for proper digestion,
for transporting nutrients and for removing waste from our body.
When choosing a beverage, keep the following tips in mind:
· Drink during the day! Carry a water bottle everywhere you
go, in the car, at work or at school. Be sure to stay well hydrated
when you are out in the heat and during exercise. Young children and
the elderly are especially at risk for dehydration during the summer
months.
· If you are not a water drinker, add a twist of lime or lemon
to your water for extra zing. Or try keeping a pitcher of water in
your refrigerator. Cutting up fresh fruit like apples and oranges
can add lots of extra flavor as well as an incentive to drink more
water.
· Drink skim, 1 % or even 2% milk over whole milk.
· Make sure you select 100% fruit juice and not juice drink.
Try diluting fruit juice with sparkling water for a bubbling effect.
· If soda is your first beverage choice, switch to diet soda.
· Try some of the calorie-free beverages or water. You might
find you like them. Iced tea is always a favorite all year long. But
stay away from the presweetened teas!
· Flavor coffee and tea with skim milk or fat-free half-and-half.
Regular half and half will add 40 calories/oz to your coffee. If you
prefer the French vanilla variety, add 70 calories/ounce. The question
is… do you only use 1 ounce?
· Alcoholic beverages can add a lot of calories. A single can
of beer has about 150 calories compared to a light beer, which contains
about 110 calories. Four ounces of wine will set you back on the average
of 100 calories. A 4 ounce daiquiri will run over 200 calories per
drink. If you drink alcohol, you should do so in moderation for your
health and your waistline!
FYI - for more information visit www.americanbev.org.
In addition to information on the latest beverage trends you will
find the latest scoop on caloric and non-caloric sweeteners, the safety
of plastic containers and more. Also, find out what is happening in
our schools to improve the beverage selections for our children by
clicking on to www.schoolbeverages.com.
Eating Out - Lessen The Stress
Eating out is a challenge today more than ever. Just
a few reminders to help you choose wisely when you are eating out.
· Don't wait until you are starving to eat. Doing
so may cause you to overeat. Plan your meals accordingly.
· Just because a restaurant serves a large amount of food doesn't
mean you have to finish your meal. Ask for a doggie bag - it is not
unheard of to ask for a container in the beginning of your meal.
Leave only what you plan to eat on your plate and
take the rest home for another meal
.
· If you know in advance the portion sizes are large, ask for
a child's portion or split an entrée with one of your dining
companions.
· Substitute more vegetables such as salads and steamed vegetables
in lieu of a high fat side dishes and appetizers like cheese sticks
and French fries.
· Remember it is okay to ask for sauces and dressings on the
side. Be sure to ask how an entrée or side dish is prepared.
Most restaurants are more than willing to make some variations in
their food preparation to meet dietary needs.
· Vegetarian, whole-wheat foods and other healthy sounding
menu items may or may not be healthy choices. Don't be fooled by buzzwords.
Many times when we eat out we just go for it and leave
our healthful eating plans at the restaurant door. After all, what
we don't know can't hurt us. Right? Wrong. After visiting www.calorieking.com
your dining habits could change forever. This website is an amazing
resource. In addition to being easy to navigate, this site includes
the nutrition content of just about any food you can imagine. Type
away as the answers to your nutrition questions are answered about
the nutrition content of all of your favorite menu items…one click
at a time.
