This burger is a little unusual in that it features bulgur, a grain that adds fibre to a burger! Researchers from the Harvard School of Public Health showed that men whose diets contain lots of whole grains appear to have a lower risk of heart disease than men who consume only small amounts of foods such as oatmeal, brown rice, barley, bulgur, whole grain breads, and breakfast cereals. Black beans are also a healthful addition, as they add quality protein and fibre without the saturated fat of beef. We’ve used a meat substitute here to implement some soy and reduce the overall fat content. These burgers grill up just as dark and delicious as any beef burger and you’ll be hard pressed to tell the difference.
1/3 cup (85 mL) bulgur wheat
1/2 cup (125 mL) plus 2 Tbsp (30 mL) boiling water (or red wine)
1 tsp (5 mL) extra virgin olive oil
2 cloves garlic, crushed
1 small onion, finely chopped
1/3 cup (85 mL) black beans, cooked
1/2 tsp (2 mL) ground cumin
1/2 tsp (2 mL) ground coriander
1/4 tsp (1 mL) allspice
400 g (14 oz) veggie ground round
1 egg, lightly beaten
1/2 tsp (2 mL) salt to taste
1/2 tsp (2 mL) cayenne pepper
1/4 to 1/2 cup (60 to 125 mL) soy flour, as required
4 whole wheat hamburger or kaiser buns
In a small bowl, combine bulgur wheat with boiling water. Cover and let sit 20 minutes.
Meanwhile, in a large skillet, heat oil over medium heat. Add garlic and onion and cook until onion softens, about 5 minutes. Add black beans and cumin, coriander, and allspice. Stir and cook another 3 minutes. Add 2 Tbsp (30 mL) water and stir until absorbed, about one minute. Remove from heat.
In a large bowl, mix together ground round, egg, salt, and pepper. Add black bean mixture and bulgur. Stir well until mixture is thick and sticks together easily. If the mixture is too wet, add a little soy flour. Make 4 large patties, each about 3/4-in (1.5 cm) thick.
Lightly oil skillet or grill and heat to medium. Cook patties 4 minutes on each side. Meanwhile toast whole wheat buns.
Serve burger patties hot on whole wheat buns with trimmings such as natural mayonnaise, ketchup, tomatoes, and lettuce.
source: "Tex-Mex Barbecue", alive #272, June 2005
A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavoured with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favourite. Cut back on the red pepper flakes if you prefer a less spicy version. Chocolate contains tryptophan—an essential amino acid—that helps our brain produce serotonin. Eating chocolate is a delicious way to get a mood boost, which can help lift our spirits when sunlight levels are low. Food of the Gods In the taxonomy of plants, the cacao plant, from which chocolate is derived, is called Theobroma cacao. Theobroma comes from Greek for “food of the gods.” Cacao comes from the Mayan word for the plant.
Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment. Juniper has a strong and piney flavour and lends a unique tang to this dish. It also contains antioxidants with anti-inflammatory properties. Be sure to capture the juices that arise during steaming. No mortar and pestle? Crush juniper berries by laying them between two sheets of parchment and bashing them gently with a rolling pin.
Escarole is a bitter green that stands up to heat and is suitable for grilling, braising, or using in soups. In this salad, it’s broiled with radishes before being dressed in a sweet, garlicky dressing that cuts the bitterness. Escarole is high in folate (vitamin B9), important in red blood cell formation, and vitamin A, important in immune function and eye health. Like kale and other cruciferous vegetables, it’s also very high in vitamin K, which assists in blood clotting. Bitter green substitutes If you can’t find escarole, use frisée (also called curly endive), mustard greens, or radicchio. Romaine also stands up to heat well and makes a good substitute, but it lacks the characteristic bitterness of the others.
In Japan, it’s a custom to eat kabocha squash on the day of the winter solstice as a symbol of good health. In fact, kabocha squash contains cancer-fighting antioxidants such as beta carotene and lutein. It’s also full of fibre and vitamins A and C. We’ve made a roasted version dressed in a sweet and tangy marinade that’s sprinkled with sesame seeds before roasting in the oven. The remaining marinade, full of ginger, tamari, and red pepper flakes, is used as a dressing to further flavour the squash. Know your squash You’ll recognize kabocha squash by its dark green rind and round shape. Its yellowish-orange flesh is sweeter than other types and has been likened to a cross between sweet potato and pumpkin. The rind is quite hard but is edible when cooked. Wash squash well and take care while cutting. You can microwave the whole squash for 4 to 5 minutes prior to cutting to help soften the rind and make things a bit easier.