healthy option

Every now and then I enjoy a juicy, barbecue grilled burger topped just with ketchup on a potato bun. However, one must be conscious of the choices they make. 

Ben Carson wrote an article on the Berkeley Wellness website (part of the University of California) that not only should a healthy diet include exercise, but eating fatty fish, legumes, nuts, oats and barley (beta-glucan), olive oil and strawberries. Consuming fish and legumes helps reduce cardiovascular disease. Another benefit of consuming legumes is that they are high in fiber and have a lower glycaemic index, which means that it takes longer for the digestive system to break them down thereby making you feel fuller longer. 

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Back in 2003 a recipe appeared in Southern Living Magazine for bean burgers with adobo mayonnaise. Occasionally, I purchase  veggie burgers from Wegmans, but recently I thought, why not go back to making my own. Besides black beans and pinto beans, you need to have on hand a carrot, jalapeno pepper, salsa, and self rising cornmeal mix. I didn't make the adobo mayonnaise, but if you decided to make the topping, you'll need adobo sauce.  

I use a 1/2 cup measuring cup for measuring out each burger. I have a old Tupperware hamburger pattie form that I use. If using either a measuring cup or hamburger pattie form, use a vegetable spray on the interior to prevent the mixture from sticking to the form. Instead of baking the burgers, I use a non-stick pan along with a bit of olive oil and sauté on the stove top. Also, make sure you ave a flexible spatula as the burgers are a bit soft to lift.  I have frozen these burgers for future use and wrap them in a piece of parchment paper for easier handling.