Bean Burgers & “Fries"

Did you know?

Sweet Potatoes actually are good for people with diabetes (as well as everyone else too) and don’t raise blood sugar like white potatoes do!


Skip the cholesterol and saturated fat, and try these quick and healthy bean burger and fries recipes.  Make at least some of the fries with sweet potatoes.


Bean Burgers

Modified from Jeff Novick Fast Food Basics

Serves: 4-5

Prep / cooking time: 20-30 minutes

 

Ingredients:

·      1-14 oz can no / low salt kidney beans (drained)

·      ½ cup rolled oats (dry, not cooked)

·      ½ cup cooked brown rice

·      2 Tbs canned no / low salt diced tomatoes

·      No salt seasoning mix (like Mrs. Dash)

·      Ezekiel bread (1 slice per burger, for open face sandwich), or other whole grain bread

 

Directions:

·      Mash kidney beans by hand with a potato masher (do not use a blender or food processer)

·      Add in the remaining ingredients and mix thoroughly.

·      Divide into 4 or 5 equal parts and shape each part into a burger.

·      Let sit for a few minutes in the refrigerator to set.

·      Grill (or broil) on each side till golden brown.

 

Toppings / condiments for burgers:

·      Lettuce (leaf, red leaf, bib, Boston, romaine, etc.)

·      Sliced Tomato

·      Sliced Red Onion

Condiments for burgers and fries: (Look for no salt or sugar added varieties)

·      Mustard

·      BBQ Sauce

·      Salsa

·      Ketchup (see recipe below!)



 Baked “Steak” Fries:

·      Choose several large white or sweet potatoes.

·      Bake the potatoes and let cool

·      Cut the potatoes in half lengthwise

·      Cut each half into halves or thirds again lengthwise depending on the size.

·      Lay each potato down on a cookie sheet with the skin side down.

-       Sprinkle garlic powder etc. before broiling.

·      Broil the potatoes till golden brown.

 

Variations

By changing the type of potato (sweet, golden, red, etc) and by adding a different type of seasoning, you can make many variations of the Baked Steak Fries.  Here are a few examples

Baked Garlic Steak Fries

- Sprinkle garlic powder on the potatoes before broiling.

 

Baked Mexican Steak Fries

- Sprinkle garlic powder on the potatoes before broiling.

 

Baked Cinnamon Sweet Potato Steak Fries

- Sprinkle cinnamon on sweet potatoes before broiling.

 

Baked Curried Sweet Potato Steak Fries

- Sprinkle curry powder on sweet potatoes before broiling.


Salt-Free Ketchup Recipe

From Cathy Fisher at www.StraightUpFood.com/blog

Ingredients:

·      1 6-oz. can no-salt-added tomato paste

·      1 half of an apple diced (with or without skin) 1/3 cup water

·      1 tablespoon lemon juice

·      1⁄4 teaspoon garlic powder

·      1⁄4 teaspoon dried oregano

Directions: Combine all ingredients in a high-speed blender until smooth.

 

See the Healthy Recipes and Shopping Guide for details!


Are you ready for health?

Lifestyle Medicine

at 

Memorial Health System

serving Marietta, Ohio 

and the surrounding region!

 

Email: livememorialwell@mhsystem.org

Office: 740-592-4229

FAX: 740-592-4010

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© David Drozek 2014