By Diana Ross, E-RYT 500 Co-Founder of Breast Cancer Yoga
There are so many benefits to adding Quinoa to your diet. The first big benefit is Quinoa is a high quality protein with nine essential amino acids. It has more protein than rice (7.5 percent), millet (9.9 percent) or wheat (14 percent). Great source of riboflavin which improves the energy metabolism within the brain and muscle cells. The story told is that the Inca warriors had more stamina and a quicker recovery time by eating quinoa seeds, making it a truly ancient powerfood. For those of us counting our calories, quinoa is not fattening! Only 172 calories per 1/4 cup dry (24 of the calories from protein and only 12 from sugars, the rest are complex carbohydrates, fiber and healthy fats). Recently there has been a lot of buzz about Gluten-free so since it is not related to wheat, or even a grain, it is gluten-free. Although it is not strongly alkaline-forming, it is comparable to wild rice, amaranth, and sprouted grains. It is a complex carbohydrate with a low glycemic index, so it won’t spike your blood sugar. Now we combine anti-cancer ingredients and this a power house of health. Add guacamole on the side and you will be so satisfied.
Makes 5 burgers
1 (15 ounce) organic black beans, rinsed and drained
1/4 cup quinoa
1/2 cup water
1/2 cup bread crumbs
1/4 cup minced yellow bell pepper
2 tablespoons minced onion
1 large clove garlic, minced
1 1/2 teaspoons ground cumin
1/2 teaspoon Himalayan pink salt
1 teaspoon hot pepper sauce
1 egg substitute (• 1 egg = 1/4 cup mashed potatoes or 1 Tbsp. ground flax seed simmered in 3 Tbsp. water)
3 tablespoons olive oil
- Bring 1/2 cup of water to a boil in a saucepan. Add 1/4 cup rinsed quinoa and bring back to boil, then reduce heat to medium-low, cover, and simmer until the water has been absorbed, about 15 minutes.
- In separate bowl mash the black beans with a fork leaving some whole black beans in a paste-like mixture.
- Mix the quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg substitute into the black beans using your hands.
- Form the black bean mixture into 5 patties.
- Heat the olive oil in a large skillet.
- Cook the patties in the hot oil until heated through, 2 to 3 minutes per side.
About Diana Ross: E-RYT 500 restorative yoga teacher, survivor that cares and founder of Breast Cancer Yoga. Diana is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at firstname.lastname@example.org if you have questions.