Happy Birthday, America!
I love the 4th of July. It's about spending time with family and friends and celebrating the fact that we are free to do what we choose to do and to be.
As you know, I choose to eat healthy foods and love to share ideas with others in the healthy cooking programs that Growing Healthy Kids conducts. Teaching kids how to eat healthy and return to a healthy weight so they can be free from a lifetime of suffering that comes with the complications of diabetes is a huge part of why I started the Growing Healthy Kids movement. We must halt, reverse, and prevent childhood obesity. We are America, the land of the free and home of the brave. Be brave and take a stand with me. Dare to make a difference in the life of an overweight child.
A recipe I love to make and share, especially today when people have grilling on their minds like today, the 4th of July, is my famous black bean burger.
Here is the recipe:
Healthy Cooking with Nancy Heinrich: Black Bean Burgers
PROCESS in food processor (or mash with fork in large mixing bowl):
• Two-thirds of one 15 oz. can of black beans, drained and rinsed
• ¼ cup corn meal
• ¼ cup brown rice flour
• 1 teaspoon cumin
• 1 teaspoon chipotle chili pepper
• ½ cup salsa
• ½ zucchini (if not using food processor, then grate zucchini)
TRANSFER to large mixing bowl and mix in:
• Remaining 1/3 can of black beans
• ¼ cup cilantro (optional)
SHAPE into 4 patties.
GRILL with small amount of canola oil.
SERVE on whole grain buns* with your choice of sliced cheddar cheese*, avocado, and tomato.
*For demonstration purposes, Arnold’s Flat Sandwich Thins were used in the preparation of this recipe. Each bun has 100 calories and 5 grams of dietary fiber. Cabot’s Extra Sharp Cheddar Cheese was also used in the preparation of this recipe.
NANCY’S NOTES: What I really like about this recipe is that you can make it a day ahead and keep in refrigerator until ready to use the next day.
Beans are an excellent source of dietary fiber, with about 5-6 grams of fiber per ½ cup. Increasing the dietary fiber improves your blood sugar control if you have diabetes or prediabetes and prevents you from overeating because dietary fiber fills you up.
Enjoy today's freedom and remember to say a prayer for all the people in the military who are serving out of the country and for their families.
In kindness,
Nancy Heinrich
Founder, Growing Healthy Kids
a movement to improve the health - and lives - of America's children, one garden and one child at a time
