These Spicy Black Bean Burgers are packed with protein, fiber, wholesome ingredients and might just be my new favorite burger… and I’ve tried many. They have a nice little kick to them from the cayenne, but so much flavor from the mixture of ingredients. In this recipe we accompany the burger using mixed greens, avocado and mustard, but feel free to add your favorite burger toppings. Try serving these at your next BBQ party for a crowd pleasing hit!

Ingredients for Spicy Black Bean Burgers:

Black Beans- Our plant-based protein source for this recipe as well as a great source of fiber to benefit our gut health.

Red Bell Pepper- Essential to the flavor of the patty and contributing to the consistency of the burger. We blend the bell pepper and it turns quite liquidy, but this is useful for allowing all the ingredients to stick together and give flavor to the oats.

Green Onion- I used chives here, as I didn’t have green onion on hand, but they are so similar to green onion that they work just as well. These really add a lot to the flavor of the patty and shouldn’t be skipped!

Garlic- Another key ingredient you won’t want to skip. We blend it in with the bell pepper, egg and spices so it’s not necessary to mince as the food processor will do the work for us.

Egg- The egg is going to really help bind all the ingredients together so the burger doesn’t fall apart when we cook it. It also gives the recipe a slight bump in protein.

Cumin- This spice helps with digestion and bloating, but the flavor really blends nicely with the ingredients in this recipe.

Cayenne Pepper- That heat that comes from this spice is actually boosting your metabolism! Talk about a win! Using Cayenne in this recipe definitely gives it a little kick, so feel free to adjust it to your liking.

Oats- Another high fiber food promoting good gut health, the oats are going to absorb the liquid from the bell pepper and essentially absorb the flavor, vitamins and minerals from the pepper.

Ingredients:

• 2 cups Black Beans (cooked, drained and rinsed)
• 1/2 Red Bell Pepper (diced)
• 2 stalks Green Onion (chopped)
• 2 Garlic (cloves, peeled)
• 1 Egg
• 1 tsp Cumin
• 1/2 tsp Sea Salt
• 1/4 tsp Cayenne Pepper
• 1 1/2 cups Oats
• 1 1/2 tsps Extra Virgin Olive Oil
• 2 cups Mixed Greens
• 1 Avocado (peeled and sliced)
• 1 tbsp Yellow Mustard

Directions:

1. Ensure the black beans are very dry. Place in a bowl and mash with a fork until they reach a paste-like consistency.
2. In a food processor or blender, combine red pepper, onion and garlic, egg and spices. Blend for ~10 seconds. Add this mixture in with the mashed black beans. Mix well.
3. Add oats to the black bean mixture and mix well until all liquid is absorbed. Use your hands to create even patties with the mixture. Add more oats if patties do not bind.
4. Place patties in freezer for two hours or until ready to cook. When ready, place olive oil in a large skillet and heat over medium heat. Place frozen patties in skillet and cook for 8 to 10 minutes per side (or until crispy).
5. Serve on a bun or on a bed of greens drizzled with mustard, sliced avocado, and any other burger condiments of your choice. Enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to three days.
• Serves 8

Health Insights:

• Fiber- This recipe is rich in dietary fiber, which is essential for a healthy digestive system. The black beans and oats are excellent sources of fiber, which can help to maintain bowel health, lower cholesterol levels, and control blood sugar levels.
• Heart Health- The ingredients in this recipe, such as olive oil, avocado, and black beans, are known for their heart-healthy benefits. They contain monounsaturated fats which can help to reduce levels of bad cholesterol and increase levels of good cholesterol. Additionally, the high fiber content can also contribute to heart health.
• Vitamins and Minerals- This recipe provides a variety of vitamins and minerals. The mixed greens and red bell pepper are high in vitamins A and C, which are important for immune function and skin health. The black beans and oats are good sources of iron and magnesium, which are essential for energy production and muscle function. The avocado provides a good amount of potassium, which is important for heart and kidney function.

This Berry Baked Oatmeal checks all the boxes: it’s healthy, easy, and obviously delicious. You’re getting a fiber fueled, protein packed breakfast, that will keep you feeling full and provide you with sufficient energy all morning. It’s easy to prepare the night before and pull out for a quick breakfast before the day gets hectic. It’s no Cocoa Krispies, but still a big hit with the kids. This way you can rest assured, knowing they are putting good, nutritious food in their bodies that will support their energy, mood and concentration throughout the day. As they say, breakfast is the most important meal of the day, right? Why not start it out right!?

Ingredients for Berry Baked Oatmeal:

Oats- Quick or traditional oats can be used in this recipe. Oats are a great source of fiber and can help with our heart health. They also help keep us feeling fuller for longer.

Unsweetened Almond Milk- The oats have to soak up the almond milk and expand. We use unsweetened almond milk here as to avoid excess sugar.

Maple Syrup- A more natural alternative to white sugar. We only use a minimal amount to add just a bit of sweetness.

Unsweetened Applesauce- This is going to give the oatmeal a bit more natural sweetness without adding more maple syrup or white table sugar. It’s also going to assist in making the texture a bit more moist.

Cinnamon- A tricky addition to make your brain think what you’re eating is sweeter than it actually is! It’s also high in antioxidants and numerous other health benefits. This little spice is going to give the oats good flavor.

Chia Seeds- These little seeds are going to soak in the almond milk and expand, contributing to the texture of the oatmeal, but more importantly, really adding to the nutritional value of the meal. Chia seeds contain fiber, protein, omega 3’s and more. It’s a great source for a vegetarian or vegan to get their omega 3’s in their diet.

Frozen Berries- Really the star of the show. The berries really make this oatmeal bake, delicious! They add natural sweetness and flavor along with fiber and nutrients. Kids love this part of the dish!

Sliced Almonds- A small source of protein and a great little texture addition, adding a nice crunch to each bite.

Ingredients:

• 2 cups Oats (quick or traditional)
• 2 cups Unsweetened Almond Milk
• 2 tbsps Maple Syrup
• 1/2 cup Unsweetened Applesauce
• 1 tsp Cinnamon
• 2 tbsps Chia Seeds
• 2 cups Frozen Berries
• 1/4 cup Sliced Almonds

Directions:

1. Preheat oven to 350ºF (177ºC). Grease a baking pan with coconut oil.
2. Add all ingredients except the sliced almonds to a mixing bowl and stir until thoroughly combined.
3. Transfer to baking pan and bake for about 45 minutes or until a toothpick comes out clean. Sprinkle with sliced almonds before serving. Enjoy!

Notes:

• Leftovers- Refrigerate in an air-tight container up to 3-5 days. Freeze if longer.
• No Applesauce- Use mashed banana instead.
• No Almonds- Replace with pecans, walnuts, pumpkin seeds or sunflower seeds.
• Serving Size- A 9 x 9-inch baking pan (23 x 23 cm) was used to make six servings. One serving is one square.

Health Insights:

• Dietary Fiber- This recipe is rich in dietary fiber, primarily from the oats and chia seeds. Dietary fiber aids in digestion, helps maintain a healthy weight, and lowers the risk of diabetes and heart disease.
• Antioxidants- Berries and cinnamon in this recipe are packed with antioxidants. Antioxidants help to protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases.
• Plant-Based Protein- The oats, chia seeds, and almond milk provide a good amount of plant-based protein. Protein is an essential nutrient needed for muscle growth and repair, and also helps to keep you feeling full.

Never thought you could make an Indian Dosa from home? Think again! It’s really not as difficult as it looks! In fact, this Masala Dosa is quite simple, with simple ingredients. This recipe comes together in just about 30 minutes. It’s a great meal when you’re craving something new and different on your table and you’re running short on time. Although simple, don’t worry, it still delivers on nutritional benefits and flavor.

Ingredients for Masala Dosa:

Mini Potatoes- The substance of this recipe and a great ingredient to hold the flavor. It’s going to soak up that flavor from the sautéed ginger in the oil and create a delicious filling.

Extra Virgin Olive Oil- We’re using EVOO as a healthier option to saute our ginger and bell pepper.

Red Bell Pepper- A little added nutrition and vitamin C to this dish. It pairs very nicely with the potatoes and the ginger and adds a pop of color to the recipe.

Fresh Ginger- The essential key to the flavor of this dosa. Fresh ginger is going to be key!

Lemon Juice- The lemon juice helps mix all the flavors together but also is just a great way to enhance the taste of the meal.

Cilantro- Another flavor enhancer and a great little added nutrition. It also adds color to the filling, making it appear more beautiful.

Chickpea Flour- Adding this type of flour to the dosa gives it a bit more depth and nutritional benefits. The Dosa is going to be less light and airy and a little more hearty and filling. It adds great flavor as well.

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All Purpose Gluten-Free Flour- This flour is mixed with the chickpea flour to keep it light and a bit fluffy. Think of it as a thin pancake or similar to a crepe.

Baking Soda- This is going to add softness and fluffiness to the dosa. You won’t want to skip this ingredient.

Water- We need some liquid to mix the dry ingredients together to form a dough and we simply use water to do the trick. It doesn’t need to be at any certain temperature (as there is no yeast in this dough). Once you have a somewhat liquid consistency (but batter like), it’s ready to go!

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Ingredients:

• 4 cups Mini Potatoes (quartered)
• 1 tbsp Extra Virgin Olive Oil (divided)
• 1 Red Bell Pepper (seeds removed, diced)
• 1 tbsp Ginger (peeled, grated)
• 1 tbsp Lemon Juice
• 1/4 cup Cilantro (chopped)
• Sea Salt & Black Pepper (to taste)
• 1/2 cup Chickpea Flour
• 1/2 cup All Purpose Gluten-Free Flour
• 1/8 tsp Baking Soda
• 1 1/2 cups Water

Directions:

1. Set the potatoes in a steaming basket over boiling water and cover. Steam for about 10 minutes, or until tender. Set aside.
2. Heat 1/3 of the oil over medium-high heat in a pan or skillet. Cook the red bell pepper and ginger until soft, about five minutes. Add the steamed potatoes and mash with a wooden spoon. Add the lemon juice, cilantro, salt, and pepper. Remove from heat.
3. In a mixing bowl, whisk together the chickpea flour, all purpose flour, baking soda and water. Season with salt (optional).
4. To create the dosas, heat the remaining oil over medium-high heat in a skillet. Pour about 1/2 cup of batter and gently swirl to spread it into a thin layer. Cook for about one to two minutes, or until browned and cooked through. Repeat with the remaining batter, using more oil as needed.
5. Divide the dosa onto plates and add the potato-pepper stuffing. Fold over and enjoy!

Notes:

• Leftovers- This recipe is best enjoyed immediately but can be refrigerated in an airtight container for up to four days.
• Serving Size- One serving is approximately one 9-inch dosa with one cup of potato-pepper stuffing. Recipe makes 5 servings.
• More Flavor- Add onion, red chili peppers, and/or mustard seeds before cooking the red bell peppers.
• Additional Toppings- Serve with chutney.
• Flours- This recipe was developed and tested using Bob’s Red Mill Garbanzo Bean (Chickpea) Flour and All Purpose Gluten-Free Flour. Results may vary if using other types/brands of flour.

Health Insights:

• Dietary Fiber- The mini potatoes and chickpea flour in this recipe are high in dietary fiber. Fiber is essential for a healthy digestive system, it helps to maintain bowel health and aids in achieving a healthy weight.
• Immune System- The red bell pepper and lemon juice provide a good source of Vitamin C, which is known to boost the immune system, promote healthy skin, and increase iron absorption.
• Heart Health- The recipe includes ingredients like extra virgin olive oil and chickpea flour, which are known to be good for heart health. They contain monounsaturated fats which can help reduce bad cholesterol levels and provide nutrients to help maintain cells and immune function.

This Lentil & Corn Chopped Salad is perfect when you’re craving something light and fresh. The protein from the lentils, along with the healthy fat from the avocado keeps you feeling full, while simultaneously, along with every other ingredient, feeding your gut microbiome the fiber it needs to be healthy. This salad requires some chopping, but is overall fairly quick and an easy one to make, not to mention loaded with nutrients and vitamins. Perfect for all seasons, it’s a recipe you’ll want to keep in your back pocket the next time you’re craving a fresh and light salad.

Ingredients for Lentil & Corn Chopped Salad:

Lentils- Rich in plant-based protein, fiber and iron, among other things, lentils are nutritionally excellent for us and form the base of this salad. I used pre-cooked lentils from a jar, for time and convenience purposes, but you could also cook your own. Another option if you don’t have lentils on hand, is to swap them out for black beans. It’s just as delicious!

Corn- Besides adding fiber and vitamins, the corn adds such a beautiful color to this salad! I used frozen corn, but you can use fresh or canned if you’d like.

Red Bell Pepper- Providing lots of vitamin C and a lot of crunch to this salad. Feel free to swap out red bell peppers for green or yellow.

Tomato- Use your favorite type of tomato, or whatever you have on hand.

Red Onion- Totally optional, I know raw onion has a strong flavor for some. It’s definitely going to add some pizazz to the salad, and some beautiful color. Make sure to chop this very finely so it’s not too overwhelming.

Avocado- The good kind of fat! Along with the protein from the lentils, this is going to help keep you full.

Extra Virgin Olive Oil- Omitting this ingredient is totally an option, you will just need to add more lime juice to make sure the salad is not dry. But EVOO has an abundant amount of polyphenols, which are really important in helping protect cells from oxidative stress and inflammation. It’s also a source of fat (the good kind), which will help keep you fuller longer.

Lime Juice- An essential ingredient for the flavor of this salad. The dressing is essentially this. Lemon juice can work, but it won’t quite be the same.

Cilantro- Another essential ingredient adding an element of freshness to the dressing.

Garlic- Let’s be honest, everything is better with fresh garlic! The garlic really helps bring all the flavors together. Make sure to dice this finely!

Ingredients:

• 1 cup Lentils (cooked and rinsed)
• 1 cup Corn (cooked)
• 1 Red Bell Pepper (diced)
• 1 Tomato (medium, diced)
• 1/4 cup Red Onion (finely chopped)
• 1 Avocado (chopped)
• 2 tbsps Extra Virgin Olive Oil
• 2 tbsps Lime Juice
• 1 tbsp Cilantro (very finely chopped)
• 1 Garlic (clove, small, minced)
  

Directions:

1. Divide the lentils, corn, pepper, tomato, red onion, and avocado between bowls or plates.
2. To a small jar add the oil, lime juice, cilantro, and garlic and shake well until combined. Pour the dressing over the salads, mix well and enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to three days. Chop the avocado just before serving. For best results, store the dressing and salad separately.
• Serving Size- One serving is approximately 2 1/2 cups (recipe making 2 servings).
• No Lentils- Use black beans or chickpeas instead.
• More Veggies- Serve over lettuce or baby spinach. Add cucumber, fresh herbs, or grated carrot.

Health Insights:

• Fiber- This recipe is rich in dietary fiber, which is essential for a healthy digestive system. The lentils, corn, and avocado all contribute to the high fiber content, which can help to prevent constipation and promote a feeling of fullness.
• Vitamins and Minerals- The ingredients in this recipe provide a wide range of vitamins and minerals. The red bell pepper and tomato are excellent sources of vitamins A and C, while the lentils and avocado provide significant amounts of iron and potassium. These nutrients are essential for maintaining a healthy immune system, promoting good vision, and supporting heart health.
• Healthy Fats-The avocado and extra virgin olive oil in this recipe are sources of healthy fats, specifically monounsaturated fats. These fats are beneficial for heart health as they can help to lower levels of bad cholesterol and increase levels of good cholesterol. Additionally, they can help with the absorption of fat-soluble vitamins.

Craving a chocolate chip cookie, but wishing it was just a bit healthier? We’ve got you. These Chocolate Chip Cookie Dough Protein Balls are the perfect little sweet treats that, due to it’s higher protein content, might even slightly contribute to your gains after a Pilates and barre class. We’re using vanilla protein powder for extra flavor and added protein, subbing out enriched white flour for almond flour, butter for tahini, and white table sugar for maple syrup, giving these tasty treat bombs a little less “guilty pleasure” vibes and a little more “post-workout prize” vibes.

Ingredients for Chocolate Chip Cookie Dough Protein Balls:

Vanilla Protein Powder- I used a soy protein isolate without sugar, although any type of protein powder (whey, pea, hemp etc.) will do. Keep in mind the sweeter your protein powder is the sweeter your cookies will be… The vanilla flavor is important as it really helps add some flavor to the dough.

Almond Flour- Instead of using enriched white flour, like you would in any other cookie dough recipe, we’re using almond flour. This adds a decent intake of protein and healthy monounsaturated fats to the cookie dough bites, however because of the high fat, this flour is much higher in calories compared to white flour. Almond flour has a few other benefits over white flour such as a lower glycemic index and being much less processed.

Sea Salt- Salt brings out the flavor in anything, and it’s no different with sweets. A little salt really adds a lot to the flavor. Optionally, you can add a dash of sea salt on top of each protein ball for a bit of a sweet and salty taste, at the same time.

Tahini- In the place of butter or an egg, we use tahini to hold all the ingredients together. Tahini is high in protein making it a great option for a protein ball. It’s also more mineral-dense than other nut butters and high in monounsaturated and polyunsaturated fats (the good kind), which unfortunately also make it high in calories.

Maple Syrup- In place of white table sugar, we use maple syrup which is less processed and carries trace amounts of nutrients (not significant, but better than “empty calories”). Maple syrup can’t be considered “healthy” because it’s still sugar, however, as a sweetener, it’s one of the better options.

Vanilla Extract- This gives the cookie dough balls a bit more flavor to resemble the classic cookie dough flavor. It’s an important ingredient for this recipe.

Soy Milk- Any milk that you have will do, but soy milk has the highest amount of protein (almost equal to cows milk) compared to other plant-based milks, while typically lower in calories than cows milk. It’s a win-win in this case!

Dark Chocolate Chips- Dark chocolate is slightly better for you than milk chocolate, which is higher in sugar and lower in cacao, meaning less antioxidants than dark chocolate. These chocolate chips really help add a bit of sweetness and flavor, helping make these more closely taste like a real chocolate chip cookie dough ball.

Ingredients:

• 1 cup Vanilla Protein Powder
• 3/4 cup Almond Flour
• 1/4 tsp Sea Salt
• 1/3 cup Tahini
• 1/4 cup Maple Syrup
• 1/2 tsp Vanilla Extract
• 1/3 cup Soy Milk
• 2/3 cup Dark Chocolate Chips

Directions:

1. In a large bowl whisk together the protein powder, almond flour, and salt.
2. Add the tahini, maple syrup, vanilla, and milk. Stir with a spatula until thoroughly combined and the mixture holds together. Add an additional splash of milk if the mixture is too dry. Fold in the chocolate chips.
3. Use a large cookie scoop to form into balls, or use your hands to roll into balls approximately three inches (7.5 cm). You can eat them as is or refrigerate them for 15 minutes to firm up. Enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to five days.
• Serving Size- One serving is equal to one ball.
• No Tahini- Use peanut butter, almond butter, or cashew butter.
• More Flavor- Garnish with flaky salt after forming into balls.
• Protein Powder- This recipe was developed and tested using a plant-based protein powder. Please note that if using a different type of protein powder, results may vary.
• No Soy Milk- Use almond milk, cashew milk, or oat milk.

Health Insights:

• Protein- This recipe is a good source of protein, which is essential for muscle growth and repair. The protein powder and almond flour contribute to the high protein content.
• Fats- The tahini and almond flour in this recipe provide healthy fats. These fats are essential for brain function and the absorption of fat-soluble vitamins.
• Minerals- This recipe is rich in several essential minerals, including calcium, iron, and magnesium. These minerals are important for bone health, oxygen transport, and muscle function respectively.