We all know that we should eat more fruits and vegetables. So I am not telling you anything you don’t know! The question is why are they so good for you? There are many scientific studies that have shown why these foods are so important to our overall health. Even Popeye knew that spinach was going to save the day!
Dr. Joel Fuhrman created an acronym to help us remember which foods we should try to eat every day for optimal health. He uses the term GBOMBS: greens, beans, onions, mushrooms, berries and seeds. Dr. Furman is a physician and a nutritional researcher who specializes in preventing and reversing disease through nutritional and natural methods. In his book Eat for Health, he tells us how to do exactly that. Dr. Furman advises that we should have less meat and more produce to help keep our bodies free of disease. Remembering to incorporate G-BOMBS into your daily eating regimen will help to prevent heart disease, diabetes, cancer and more.
Here is a recipe that incorporates all of the GBOMBS: (Minus the Berries! Eat them for dessert!)
Easy Veggie Burgers
It is so easy to go the supermarket and buy a veggie burger from the freezer section. Just as a good homemade burger tastes more authentic and better than a store bought version, this is no different. Not to mention you omit all the stabilizers and preservatives that you do not need. This recipe can be manipulated in so many ways that each time you can be eating a different burger. It is all up to you and what is already in your house. This is a great way to repurpose leftover veggies and rice or that lonely sweet potato or beet that stares at you until it rots.
You will need:
A binding ingredient. Mix 2 TBS of ground flax with 3 TBS of warm water and let sit. It will gel together nicely. (A great way to get your Omega 3s and DHEA!)
2 cups of any kind of cooked beans. You can mix and match depending on your preferences. (Black beans, cannellini, garbanzo, navy, kidney, lentils). You can even a cup of shredded sweet potatoes or beets in place of one of the beans.
I use a food processor with the grating attachment and it takes 20 seconds minus peeling the skin and washing.
Smash the beans. The easiest way is to roll up your sleeves and use your bare hands. You kind of feel like a kid again when you squish the beans.
Add your starch. This is a great way to use leftovers. 1 cup of cooked rice, quinoa, millet or uncooked rolled oats.
Add the flax mixture.
Add Veggies. If you decide to use more than one vegetable, decrease the amount you use, probably by at least half. (i.e. if you use carrots and celery, use 1 rib of celery and 1 carrot stick) Some suggestions are Celery (about 2 ribs), Carrot (about2 sticks), Onion (about 1 small onion), Mushrooms (about 1 cup), Jalapeno (1 or 2 depending on how spicy you like things). I’ve added some asparagus and broccoli. YOU MUST DICE THEM WELL. Don’t fret, it’s a small amount to chop.
Spice it up! Taste your mixture as you stir. You cannot get sick eating raw veggies! Add spices that make your heart sing! Start with a ¼ teaspoon and go from there. Some suggestions are Garlic, Basil, Cilantro, Oregano, Cayenne, Thyme, Cumin,Rosemary, Nutritional Yeast (which will give it a more cheese like flavor), Black pepper, Curry powder (works well with chickpea burgers), Turmeric (use a very small amount – a few dashes will do) works great with chickpea burgers. Add chilipowder to make it more Mexican flavored or Jerk seasoning to whisk you away to Jamaica mon!
Add liquid. You only need ¼ to ½ cup. Some liquids to choose from: Veggie stock, almond milk(any non-dairy milk), or even pureed sweet potato or butternut squash work.
Mix all the ingredients with a wooden spoon and form patties to put on a parchment lined baking sheet. Bake at 350 for about 20 minutes, flipping once in the middle.
The outside of burgers should be slightly browned.
This recipe makes about 4-5 burgers or 8-10 small burgers.
Place your burger on a bun, pita or a bed of lettuce or quinoa. Add your usual toppings and bon appetite!
I recently served mine on a warm naan and topped it with lettuce and slices of tomatoes and avocados. I added some leftover cilantro lime tahini sauce I made from Oh She Glows.
Another favorite of mine is to add vegan mayo and mango chutney!
About the Author:
Lauren Gladstone is a certified Master Vegan Lifestyle Coach and Educator who loves to teach people about compassion and eating healthy through lectures, private chef events and food demonstrations. She holds a certification in Plant Based Cooking from Cornell University and in Plant Based Cooking from the Rouxbe School of Cooking. Lauren is a facilitator at Rise Gatherings Annual Weekend and headlining all of the summer Day of Renewal retreats.