Veggie Burger with Roasted Red Pepper Relish

One of the most creative ways to increase your fruit and vegetable intake is to make it the highlight of your meal, not just a side-dish! We often think “protein” first, and plan meals around that. But instead, maybe for just one meal per week, center everything around the plants! 

My go-to vegetarian meal is a homemade “veggie burger”. These are not only easy and simple to make, but they also tend to fool the taste-buds of born-and-bred meat eaters. With so much flavor, texture and nutrients, it’s hard to go wrong! They’re versatile, too; you could use any bean, any mixture of finely chopped vegetables, and any seasonings you like. 

Veggie burgers are often bean-based, so your “protein” quota is undoubtedly satisfied. This particular recipe adds in the grain, Quinoa, as well. Quinoa is the only grain that contains all essential amino acids, making it a complete protein. 

Quinoa Veggie Burger & Relish*

Burgers (makes 6):

3-4 tbsp olive oil
4 cloves garlic, finely chopped
1 small carrot, finely chopped
1 small yellow onion, finely chopped
1 celery stalk, finely chopped
2 cups fresh arugula leaves, chopped
1 can (15 oz) cannellini (white) beans, rinsed, drained & mashed
2 cups cooked quinoa
½ cup breadcrumbs
3 tbsp dried oregano leaves
1 egg
Salt & pepper to taste

Relish:

1/3 c dried parsley
2 tbsp fresh lemon juice
1 tsp ground cumin
2 roasted red bell peppers**, finely chopped
½ small yellow onion, minced

Mix all ingredients together. 

Heat ~2 tbsp oil in a 12” skillet over medium heat. Add garlic, carrot, onion and celery; cook, stirring, until soft for about 8 minutes. Transfer to a bowl and add in the arugula, cooked quinoa, oregano, egg and mashed beans. Season with salt/pepper to taste; mix well. 

Divide mixture into six patties; place on a plate and refrigerate for ~20 minutes or until ready to use. Heat ~2 tbsp oil in a 12” skillet over medium heat. Add 3 burgers, cook and flip once until toasted on each side and cooked through (~6 minutes). Repeat with remaining oil and burgers. Divide between whole-wheat buns and top with relish. 

Recipe adapted from Saveur. 

*Optional. Other topping ideas: guacamole, ketchup/mustard, chipotle sauce, BBQ sauce.

**Look for these jarred near olives, canned veggies and/or condiments. Try to find peppers jarred in water, vs. oil. 

Nutrition info (burger + relish – does not include buns)
Calories: 325  Fat: 10.1 (Sat. fat: 1.2g) Carbs: 48 g  Fiber:  7.8 g Sodium: 96 mg  Protein: 11.7 g

Then & Now - The Benefits of Tai Chi

Two of the most natural forms for movement for us are walking and running, hence they tend to be at the core of suggestions, recommendations and workout regimens. But there so many other options and types of “exercise” that have also been around for years – hundreds of them, to be exact! As I research and explore the many ways to move, strengthen, tone and lengthen the muscles, I repeatedly come across Tai Chi. 

As it turns out, in some cultures this routine practice is deemed one of the “secrets” to longevity. It’s an ancient Chinese martial art credited to the life expectancy, health and vibrancy of populations in various Asian cultures. Now making its way west, you might find it offered at yoga studios, gyms or even as a college class elective!

If you’re looking for a new way to “exercise” and expand your moving horizons, here are a few convincing reasons to try Tai Chi (“tie-chee”): 

• It’s been known for centuries to be a key player in stress reduction, in turn reducing the risks for some chronic health diseases. 
• It improves strength, flexibility, balance and coordination.
• It’s a low-impact exercise, ideal for people of all ages and sizes
• It may help some learn to deal with emotional eating and overeating/stress triggers, according to experts.
• It incorporates movement, meditation and deep breathing – working in the same way as some mind-body therapies. (1)
• It has been shown to improve overall fitness and agility, posture, range of motion and sleep quality.
• It is safe for people of all ages, regardless of athletic ability or fitness!
• It can be part of a combined treatment approach to conditions such as arthritis, low bone density, heart disease, hypertension, Parkinson’s disease and stroke. (2)

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We hope your interest in piqued! Look around your local fitness studios/gyms to see if a class is offered near you. Either way, see the resources below to find some tips and helpful online videos to help you practice Tai Chi safely on your own – anytime, anywhere. 

Tai Chi Resources:

(1)  University of Maryland Medical Center – What is Tai Chi?

(2)  Harvard School of Public Health – The Health Benefits of Tai Chi