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Healthy Living: Black Bean Burgers


My family loves to grill in the summertime. Once the weather begins warming up, we start grilling almost every Saturday and Sunday for lunch. Some of my favorite things to grill are salmon on a cedar plank, asparagus, corn, zucchini and onions.

Recently, I have fallen in love with grilling black bean burgers. Not only do I love them, but so does my meat-loving boyfriend. I know he is not too crazy about having meatless meals, so I was rather nervous about him liking them the first time I made them. He ate the first burger and then quietly said, “Could I have another one?” I was in shock! I thought, if he likes them, anyone would. We have now added black bean burgers into our meal rotation.

Black beans are an excellent source of cholesterol-lowering fiber. They are also a good source of iron and protein with no saturated fat, making them a great substitute for meat in a vegetarian meal. Black beans get their black pigments from the flavonoid, anthocyanin. Anthocyanin aids in the prevention of cancer, inflammation and heart disease, and it helps protect your memory. So, with all these benefits, why not try a black bean burger?

Black Bean Burger

Prep Time: 15 minutes
Cook Time: 15 minutes

Ingredients
1/2 medium yellow onion, roughly chopped
1 garlic clove, smashed
1 jalapeno pepper, seeds and stem removed, chopped
2 (15 oz) cans black beans, drained, rinsed and dried, divided
2 Tbsp chopped cilantro
1 tsp cumin
1 egg
1/2 cup cooked corn, dried
1/2 cup panko bread crumbs
1/4 tsp salt
1/4 tsp ground black pepper
6 hamburger buns
6 lettuce leaves
1 avocado, sliced

Directions
Heat grill or pan to medium-low heat. 

In a food processor, pulse onion, garlic and jalapeno until finely chopped. Add 1 can black beans (make sure beans have been dried completely or patties will not stick together). Add cilantro, cumin and egg; pulse until well combined. Add mixture to a large mixing bowl. Dry black beans and corn, removing any liquid from the surface. Add remaining black beans, corn, breadcrumbs, salt and pepper; mix until well combined. Divide mixture into 6 patties. Line grill with foil. Place patties on grill and cook 6 minutes on each side, or until golden brown crust has formed. 

Toast hamburger buns on the grill. Add patties to hamburger with lettuce leaves and sliced avocado.

Serves: 6

Calories Per Serving: 400, Fat: 9 g (2 g Saturated Fat), Cholesterol: 27 mg, Sodium: 943 mg, Carbohydrates: 64 g, Fiber: 11 g, Protein: 16 g



Healthy Living: Quinoa


One of my new obsessions is quinoa.  I make it for dinner about once a week; it has become a staple in my house. When I go to Brookshire’s I know to add quinoa to my grocery cart because I will have it sometime during the week. I normally reserve quinoa dishes for busy nights because it’s so easy and quick to make. Quinoa has a nutty flavor and can go with almost any ingredient.

Quinoa is not a cereal grain, but a pseudo-cereal. You cook it and eat it like a grain, but it is actually an edible seed. Quinoa is not only packed with protein, but it is a complete protein – meaning it offers all of the essential amino acids. Quinoa is also rich in fiber and iron.

This is one of my favorite quinoa recipes that I have very often. I normally have enough to take in my lunch the next day.

Southwest Quinoa

Prep Time: 5 minutes
Cook Time: 30 minutes
Serves: 4

Ingredients:

1 tsp canola oil
1 onion, chopped
3 garlic cloves, peeled and minced
1 cup uncooked quinoa
2 cups vegetable broth
1 tsp ground cumin
1 cup cooked corn
1 (15 oz) can Food Club Black Beans
1/2 cup chopped cilantro 

In a saucepan, heat oil.  Add onion and garlic; cook until onions are tender. Add quinoa, vegetable broth and cumin to saucepan; bring mixture to a boil. Cover, reduce heat and simmer for 15 minutes. Add corn and black beans; cook until warm. Stir in cilantro and serve.

Calories Per Serving: 233, Fat: 4 g (0 g Saturated Fat), Cholesterol: 0 mg, Sodium: 538 mg, Carbohydrates: 39 g, Fiber: 7 g, Protein: 10 g



Healthy Living: NuVal. New Year, New You


I can’t believe 2013 is almost here! This year has gone by so quickly! Many of us start off the New Year with a healthy bang. We join gyms and stock our fridges with fresh fruits and vegetables in hopes to lose those unwanted pounds that seem to just appear over the Christmas holiday. Unfortunately by mid-January the visits to gym get fewer and the hopes of getting healthy diminish.  

At Brookshire’s we have an easy tool that lets you pick the most nutritious products in a short amount of time. NuVal is a scoring system that places food’s overall nutritional value on a scale between 1 and 100. Simply put, the higher the NuVal score, the higher the product’s overall nutrition. You can find these scores located in the blue double hexagon on the price tag.  

NuVal produces the scores by entering the information from the nutrition facts panel and the ingredients list into an algorithm, called Overall Nutritional Quality Index (ONQI). The ONQI takes into account 30 different nutrients that affect the health of the general public, including sodium, fat, carbohydrates, proteins, cholesterol, fiber, antioxidants and a number of vitamins and minerals.

 When using NuVal, there is not a particular score to shoot for; rather it’s a tool to help you compare items. If you normally buy a cereal that scores a 10, try to find one that scores a little higher, like a 17. Just remember the higher the score, the better the overall nutrition of the product. The NuVal system is not a diet and should not take place of any dietary recommendations provided by your doctor. NuVal is a quick and simple tool to help you pick the most nutritious foods for your family.  

I personally love using the NuVal system and use it every time I go to the store. I encourage you to give it a try this January!



Now That’s Fresh!


If you’re a true Tylerite, I know you’ve sampled the new selections at Brookshire’s in Bergfeld Shopping Center (on Roseland). If you haven’t, don’t just take my word for it, drop what you’re doing and go check them out!

Seafood, seafood, seafood! This store has added a brand new seafood program! Not all of us have time to throw up a Gone Fishing, Back in a Few (Hours) sign outside our door, and this seafood is as fresh as you can get without catching it yourself – and let me tell you, it’s fresh daily!! How about some fresh herbs to season that fish filet you have a hankering for? They too are now available and can be found in the produce section at this store. Healthy, ready-to-go garden salads and a new floral update are also included. And as you’re drawn into the store by the smell of fresh-baking Full Circle breads, be sure to check out our very own corporate chef inspired pimiento cheese, chef’s chicken salad, tuna salad and tarragon & grapes chicken salad. Trust me, they’re good; we’ve had plenty of taste tests here in Marketing. Follow your nose to Brookshire’s in Bergfeld Center, it always knows! The store has plenty more updates to come…keep your eyes peeled. And know that fresh is the word!!

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Posted in: Seafood


Up Close and Personal With Martha!!!


What an amazing day in the Big Apple!!! We had a brief celebrity sighting at brunch this morning of Harvey Keitel, but nothing compares to the sighting I have right now…..we’re in the 3rd row from Martha Stewart’s kitchen stage!!! We are so close, we could almost reach out and touch her!

She’s cooking out of her brand new cookbook (sadly it isn’t available until next week) called Martha Stewart’s Dinner at Home, which features 52 full menus for 52 full dinners, covering all courses and offering a fairly healthy selection. This cookbook sounds like it will make your families happy and your friends ecstatic. I can’t wait to pick up a copy!

Okay, on the menu tonight is…..are you ready…..duck breast with carmelized onions and fig jam, braised red cabbage, grated potato cake (like a pancake) and a most scrumptious and heavenly hot fudge hazelnut (aka filbert) sundae. Oohhh, I bet Goldenbrook Farms Ice Cream would make this sundae taste even better! Martha says this would be her last meal.

Oh, and she says iron skillets are a must in the kitchen. And she craves daiquiris…who knew?? She’s got a really funny personality.

I wonder if Martha would want to come cook for me every week….yeah, I know, I’ll keep dreaming!

You wouldn’t believe how wonderful this room smells!

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Posted in: Cooking


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The products mentioned in “Share, the Brookshire’s Blog” are sold by Brookshire Grocery Company, DBA Brookshire’s . Some products may be mentioned as part of a relationship between its manufacturer and Brookshire’s.

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