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Lentil-Veggie Burgers with Creamy Almondaise
Ingredients
Serves 6 1 small onion, minced 1/2 cup (generous) well-drained, lightly mashed firm tofu 1/2 cup plus 3 Tbsp quinoa flour 1 Tbsp tamari or reduced-sodium soy sauce 2 tsp arrowroot dissolved in 1/4 cup water 1/2 tsp salt 1/2 tsp freshly ground pepper 2 Tbsp nutritional yeast 6 whole-wheat or spelt hamburger buns, split 1 medium carrot, finely diced 1 cup cooked brown lentils 1/2 cup cooked brown rice 2 Tbsp vegetable oil 3 scallions, thinly sliced 2 medium cloves garlic, minced Creamy Almondaise Tomato slices and alfalfa sprouts for garnish Preparation
1. In large bowl, combine lentils and rice. Set aside.
2. In large skillet, heat 1Tbsp oil over medium heat. Add scallions, garlic carrot and onion and cook until tender, stirring occasionally, about 8 minutes. Combine with lentil/rice mixture. Add tofu, 3 tablespoons flour, tamari, arrowroot mixture, salt and pepper. Mix well.
3. In shallow dish, mix together yeast and remaining 1/2 cup flour. With moistened hands, shape lentil mixture into 6 patties, each about 3 inches in diameter. Coat in yeast/flour mixture and refrigerate 30 minutes.
4. In large nonstick skillet, heat remaining 1 Tbsp oil over medium heat. Add burgers (in batches if necessary) and cook until crispy brown, 3 to 4 minutes per side.
5. Spread buns with almondaise, top each burger with some tomato slices and sprouts and serve.
Nutrition
Calories 244, Protein 9 g, Fat 6 g, Saturated Fat 1 g, Carbohydrates 40 g, Sodium 440 mg
www.vegetariantimes.com |
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Hello !
 I just read a very interesting article in the New York Times discussing research connecting screen time and depression. Researchers found that students who reported their internet use as "pathological" were 2.5 times more likely to report severe depression. One speculation is that those who spend a lot of time on the internet perhaps "often went days or weeks without getting enough sleep, which can contribute to depression."
We already know that limiting screen time in favor of active play is crucial in helping kids maintain a healthy weight. This research only adds to the evidence that too much screen time can be harmful - both physically and mentally. With such high levels of overweight in our children, this is just one more reason to get the whole family outside and moving!
Have a healthy week! -Debra |
| Better Burgers |  There has been a bit of a buzz lately about the link between cooked red meat and disease promotion. When red meat is cooked, a substance called malondialdehyde is produced. When ingested, this substance is known to promote atherosclerosis, a buildup of plaque in our arteries that can cause heart attack and stroke. Malondialdehyde can also disrupt our DNA, potentially causing cancer.
Researchers at The University of California wanted to see if adding an antioxidant-rich spice blend (cloves, cinnamon, ginger, black pepper, garlic, paprika, rosemary and oregano) to hamburgers prior to cooking would decrease the presence of malondialdehyde in the meat and in the blood and urine of volunteers who sampled the cooked meat.
After testing the cooked meat and the blood and urine sample of the volunteers who tried either plain cooked meat, or spiced cooked meat, they found that the meat and the volunteers' blood and urine samples all contained less malondialdehyde after cooking when the spice blend was added, most likely due to the antioxidants in the spices.
Bottom Line: While many people know to limit red meat or avoid it altogether due to its high saturated fat content, there are many more reasons to skip the beef. Note: While this study showed that adding spices decreased the amount of malondialdehyde in the meat, we must point out that the spices were provided, for the study, by a spice company. Source: The American Journal of Clinical Nutrition 2010; 91:1180-4. |
| New Maximum Heart Rate Formula for Women |  For over four decades, exercise professionals have used the formula "220 minus age" to determine the maximum exercising heart rate for men and women. However, new research from Northwestern School of Medicine finds that the peak heart rate for women is lower than for men, and requires a different formula.
After following over 5,000 women for 18 years, the research demonstrated the different physiological effects exercise has on women. With this knowledge, the new formula was determined to be 206 minus 88% of age. With the former formula, women were struggling to reach their maximum heart rate. With the new formula however, women can more realistically achieve a heart rate for that is most beneficial to health.
Based on the original equation, a woman of 50 was expected to reach 170 beats per minute. The new formula corrects this number to 162 beats per minute. Researchers emphasize that it is important to have separate guidelines for men and for women and this change in formulas is just the first step. While the researchers acknowledge that the new formula is harder to calculate, taking the time to know your actual peak heart rate will benefit your exercise program in the end.
Bonus! iPhone users - keep your eyes peeled because an iPhone app is coming soon to help you calculate and track your heart rate!
Source: Northwestern School of Medicine, www. Northwestern.edu |
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About Sensible Nutrition
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Metabolism Measurements
 Ever wonder if your metabolism is what is keeping you from reaching your weight goals? Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment.
About Sensible Nutrition
Sensible Nutrition (www.sensiblenutrition.com) is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes The United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com
SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals!Gift Certificates are available!
Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Journal, has been quoted in Family Circle, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56 and Channel 5 news.
Contact us at www.sensiblenutrition.com or 781-741-5483 |
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