Flavorful Low-Sodium Family Meals

High-Energy Bean Burgers
Cheap meat-based burgers offer little in the way of nourishment and are high in fat and additives. These veggie versions take a little more effort but provide numerous health benefits.

Makes 4 burgers
scant 2/3 cup canned kidney beans, drained and rinsed
1/2 onion, grated
1 small carrot, grated
2/3 fresh whole wheat bread crumbs
1 tbsp smooth peanut butter (low-sodium/natural)
1 egg, beaten
Mrs. Dash® Tomato Basil Seasoning Blend
four for coating
sunflower oil, for frying
4 whole wheat hamburger buns or seeded bagels, to
shredded lettuce, tomato, and cucumber slices, to serve

1. Put the kidney beans in a food processor or blender with the onion, carrot, bread crumbs, peanut butter, and egg. Blend until the moisture forms a coarse puree. Season, then chill for 1 hour to allow the moisture to firm up.
2. Form the moisture into four burgers using floured hands, then dip each burger into four to coat.
3. Heat enough oil to just cover bottom of a large, heavy-based frying pan. Cook the burgers, two at a time for about 3 minutes on each side or until golden crisp. Drain on paper towels. Repeat with the remaining burgers. (To broil the burgers, brush with oil and broil for about 4 minutes on each side.)
4. To serve, split each hamburger fun or bagel in half. Add the burgers and lettuce, tomato, and cucumber as desired. Serve with a spoonful of hummus, guacamole, or tomato ketchup.

Brain Box
B-complex vitamins found in eggs are essential for optimum brain function, particularly clarity of thought.
The vitamin C in the adsorption of the iron also found in this green vegetable. Iron helps boost energy levels.
For more brain food

I wrote this blog post while participating in the Mrs. Dash and TwitterMoms blogging program for a chance to get a $50 gift card. For more information on how you can participate, click here

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