Plant-Based Burger Patty Recipes

Who doesn’t love a good burger? The possibilities are endless as everyone has their own preference and variations for the perfect burger. Admittedly, frequent consumption of beef burgers may not be the best path to maintaining your good health.

Here, we take a culinary dip into the different variations of plant-based burger patties for a filling, hearty and protein-packed patty with the added fiber and anti-oxidant rich goodness that come from plant-based ingredients.

If you want to keep the recipes vegan, opt for vegan binders such as gelatinized chia seeds and vegan cheese alternatives over eggs and dairy cheese.

Quinoa and Black Bean Burgers:

These burger patties are a very approachable recipe for anybody getting acquainted to plant-based burgers. The smoky spiciness from chipotle powder and paprika gives that indulgent ‘grilled’ taste, while black beans and quinoa make this burger patty packed with protein and fiber.

Leaving the patty mixture in the fridge can feel tedious, but made in large batches, this mix freezes wonderfully and can easily be stored for quick and easy future burgers.

Ingredients:

  • ½ onion, minced
  • 4 roasted garlic cloves
  • ½ teaspoon chipotle powder
  • ½ teaspoon smoked paprika
  • 100 grams chestnut mushrooms
  • ½ cup quinoa, cooked
  • 1 cup black beans, cooked. If from the can, drained and rinsed
  • 1 teaspoon white flour
  • Salt and pepper to taste

Method:

  1. Pre-heat your oven to 200C.
  2. Place your mushrooms on a baking tray and drizzle with olive oil, salt and pepper. Bake for 15-20 minutes or until golden.
  3. Sautee onion and garlic in a pan on low heat, until the onions begin to caramelize.
  4. Add the chipotle power and smoked paprika and cook until fully incorporated.
  5. Once all the ingredients are cooked and cooled, place everything into a blender or food processor, and blitz till well incorporated.
    *Tip: if the mushrooms are watery, drain out any liquid before blitzing.
  6. Place the mixture in the fridge to cool and firm up.
  7. Once firm, get a handful of the mixture and form into patties.
  8. Fry and flip on a pan as you would a beef burger for approximately 5 minutes on each side.
  9. Serve with your choice of bun, vegetables, sides and condiments.

Cauliflower and Pea Burger

This plant-based burger recipe is on the lighter side, but still carries itself well for a satisfying and savory patty. Bringing peas and cauliflower together, these patties are quick to make and don’t skimp on flavor.

Ingredients:

  • 1 cup cauliflower florets
  • ½ cup peas, steamed
  • ½ onion, minced
  • 4 cloves roasted garlic
  • 1 egg
    *If you want to keep the patties vegan, swap 1 egg for 1 tablespoon of chia seed gel. Simply mix chia seeds in water until gelatinized.
  • 3 tablespoons breadcrumbs
  • 1 heaped tablespoon tahini
  • Olive oil
  • Salt and Pepper to taste

Method:

  1. Pre-heat your oven to 180C.
  2. Place your cauliflower florets in a baking tray and drizzle with olive oil, salt and pepper. Bake for 20 minutes or until golden.
  3. Sautee your onions, garlic, and then peas in olive oil until softened.
  4. Once your cauliflower and sautéed veggies have cooled, place all the ingredients into a food processor or blender and pulse until you reach your desired consistency.
  5. Form the mixture into patties and fry and flip on a pan for approximately 5 minutes on each side.

Portobello Mushroom Burger

This recipe lets the earthy heartiness of Portobello mushrooms take front and center in this vegan burgers flavor profile. Here, we use Asian inspired flavors such as soy sauce (tamari if you’re gluten-free) and sesame oil for a hearty mushroom burger patty that would go just as well with rice or a burger bun.

Ingredients:

  • 2 large Portobello mushrooms, diced
  • ¼ cup toasted walnuts
  • 2 tablespoons tamari
  • 4 cloves of roasted garlic
  • ½ onion, minced
  • 1 teaspoon smoked paprika powder
  • ½ cup breadcrumbs

Method:

  1. Sautee your garlic and onions in sesame oil until soft.
  2. Add the walnuts and mushrooms and sauté until cooked.
  3. Add the smoked paprika and soy sauce and stir until well incorporated.
  4. Once cooled, add the sautéed ingredients into a food processor and add the breadcrumbs.
  5. Pulse until you reach the desired consistency.
  6. Form into patties and pan fry quickly to warm all the ingredients through.

Did you know that a fiber-rich diet, very much like these vegan burger recipes, feeds good gut bacteria, promoting a healthy gut microbiome? Whether you’re vegan, plant-based or an omnivore, incorporating Nature’s Health Digestive Enzymes Makezyme-Pro Blend before a fiber rich meal sets up the perfect stage for good digestion. Enhance the benefits of a plant-based meal with these enzyme capsules.

Learn More

Decoding Supplement Dosage Instructions

There are so many different ways to take supplements and there are so many supplement options out there. When it comes to supplements, do your research and consult with a nutritionist or a doctor to help map out the best supplement routine for you. Paired with a healthy diet and lifestyle, supplements are an excellent compliment to your maintaining your health.

Due to the endless variety out there, you’ll soon learn that not all supplements are made the same and therefore taking the same nutrient from a different brand will commonly call for different dosage instructions.

To help you navigate these dosage instructions and get the most of your chosen supplement, here are some common supplement instructions and what exactly they mean:

*For brevity, we’ll use tablets as the example when it comes to supplement dosage instructions.

  • Take one tablet daily with food

These instructions are straight forward. You simply take 1 tablet daily with food. Taking the supplement without food can have the potential to cause stomach upset or may not be properly absorbed due to high levels of stomach acid which can damage the nutrients before it has the chance to be properly absorbed into your body. 

If you plan on taking more than the recommended dose, you’ll need to consult your doctor first. Supplement manufacturers work hard to determine safe and accurate dosage instructions as well as a dosage that the body can readily absorbed. Any nutrients taken in excess usually go to waste as the body does not absorb it.

Taking more than the recommended dosage should be avoided especially if you’re taking a supplement without a doctor’s prescription, it’s best to follow the dosage instructions on the label. 

  • Take one tablet up to two times daily with food

These instructions are also straight forward. It means you can take 1 or 2 tablets a day immediately after a meal. Again, you don’t want to take it on an empty stomach, and for safety reasons, taking more than 2 tablets will require a doctor’s approval. 

You’ll commonly find these types of supplement instructions with water soluble vitamins such as Vitamin C and minerals like magnesium, which are easily excreted from the body. Taking more than 1 tablet daily for water soluble vitamins and minerals ensures you get your daily required dosage. 

  • Take one tablet, twice daily with food

These instructions mean that you’ll need to take this supplement spread between two intervals after eating a meal. This usually refers spacing your supplement intake for 1 during the morning and the second being in the afternoon or evening. 

Opting to only take 1 tablet in the morning and skipping the recommended second dose could mean you are under-dosing and may not experience the health benefits the supplement is meant for. Again, supplement manufacturers work hard to determine an accurate dosage to ensure that the supplement will deliver the desired health benefits. 

  • Take two tablets, once daily with food

These instructions mean that you need to take 2 tablets at the same time immediately after eating a meal. Instead of taking your supplements at intervals, these instructions have you taking them in one go. Again, opting to only take 1 tablet may not deliver the health results you’re after. 

  • Take 2 tablets once daily before a meal

As previously mentioned, these instructions simply mean you take 2 tablets at the same time. ‘Before a meal’ usually refers to 20-30 minutes so when you come across these instructions, time your supplement intake at least 20 minutes before you plan on eating. 

The reasoning behind this is to allow the given supplement time to be properly broken down in your body and for you to properly absorb its health benefits. You’ll commonly see these types of instructions with probiotics, digestive aids and various herbal supplements, which need some time to sit in your stomach in order to work. 

  • Take two capsules in the morning with food

When you come across supplement instructions to take in the morning, this is mainly for helping to keep you energized throughout the day and for your body to properly digest it. 

You’ll commonly find these instructions with weightloss aids, that work with your metabolism all day, multivitamins which an active and awake body will benefit more from throughout the day as opposed to the end of the day, and timed-release vitamins, which need an active and awake digestive system to fully absorb it. 

Whatever your supplement routine, be sure to choose quality supplements that deliver the health benefits you’re trying to achieve. Nature’s Health Supplements offers a wide range of vitamins and supplements to meet a variety of health needs and improve your overall health.

Learn More

Healthy Work from Home Tips

Adjusting to a work-from-home set up may seem strange and new for many people who thrive on the hustle and bustle of working alongside people. But working from home doesn’t mean you get to forgo productivity as well as your health. These simple work-from home tips will keep you productive and possibly even leave you in better health than a day at the office.

Make your space ergonomic

Spending a significant amount of time anywhere deserves investing in your comfort and anything else that will help you perform at your best.

When working from home, set up an ergonomic home office. Whether you have a dedicated room or area that’s a fixed office space, or if you’re working from your dining table, take some time to truly make it feel like a professional space.

One of the first recommendations when it comes to your workspace, (this is especially applicable to people working from a desk) is to set up the proper spacing between your screen, desk, and chair:

  • Computer screen: Ideally, you want to be looking straight at a screen, and not looking down. Looking down on a screen for prolonged periods can leave your neck feeling stiff, sore and even cause a headaches. Keeping your screen at eye level promotes good posture as well as relieves your neck from any pressure.
  • Desk: A’la Marie Kondo, make your work desk a place that brings you joy. Remove distracting clutter and only place objects on it that bring you joy and promote better work performance. This could range from a bare desk that has just your computer on it and a glass of water to a work desk that’s filled with planners, pictures of loved ones, a plant etc. The idea is to set up a space that makes you productive. Where desk spacing is concerned, you want a flat solid surface that won’t make your computer wobble and at a height where you can rest your hands and forearms at a neutral angle on your keyboard. This applies to both standing and sitting desks.
  • Don’t underestimate the power of a good work chair. Aim for a chair that is comfortable, functional and adjustable. The most ideal chair set up is at a height where both your feet can comfortably reach the floor while your arms and neck are neutral to your keyboard and screen. Once this is properly set up, you can implement your own individual preferences such as having a pillow for back support or a footrest to elevate your legs.

Set Boundaries

Create the intention with yourself that when it’s time to work, it’s time to work.

Set the proper boundaries with yourself and communicate your boundaries with other people that you may be living with so that you can promote productivity and replicate the professional setting in your workplace.

This can vary from different careers so get in tune with yourself and aware of what you need in your home work space to keep you as focused and productive as you normally would be. Keeping distractions like the television, frequent trips to the refrigerator, constantly checking your phone and prolonged breaks should be kept in check. However, don’t beat yourself up over any boundary mishaps and simply refocus and get back to the task at hand. Remember that boundaries when working from are enforced to keep you productive and not to act as a reason for self-criticism if you do get distracted.

Keep a schedule

Working from home amidst quarantine definitely requires most individuals to shuffle and juggle multiple priorities.

With that said, ‘sticking to your regular schedule’ just isn’t logical or even possible for many people especially when there are children to take care of, the house to be cleaned, cooking to be done, and groceries to be bought.

For your mental health’s sake, efficiency, as well as ticking off all your important priorities, scheduling your day and doing your best to keep that schedule could prove to be very a very helpful tool by giving you’re a full days overview on what needs to be done.

Since most things will be done at home, work, parenting, home management, and everything in-between will require your time at a certain time of day. To stay on top of it, work out a schedule for all your tasks. Set your priorities, set the time given, and make them realistic.

Whether you find yourself with more time and less time during quarantine, don’t expect to be able to follow your regular schedule. Instead, adjust accordingly and plan your days in a way that will help you to get everything done without burning out.

The idea of working from home may seem more relaxing, but juggling multiple aspects of your life under one roof can be stressful. Stay on top of your game and care for your health while you tick-off your to-list with the help of Nature’s Health Ashwagandha. This ancient root will help keep you feeling focused and energized all day while simultaneously balancing your cortisol levels.

Learn More

Cooking with Ancient Grains

Adding ancient grains to your diet is an excellent option to get in high quality and fiber-rich carbohydrates into your diet. There’s a wide variety of ancient grains out there to help you create eclectic meals when you want to break out of more recognizable grains like rice and want to take a culinary break from your beloved quinoa.

What sets ancient grains apart from regular grains are they are minimally processed and retain primarily the same agricultural and harvesting practices as they were thousands of years prior. This in turn makes ancient grains more nutrient dense and have the added benefits of containing significant amounts of protein, vitamins and minerals along with its high fiber content!

Different varieties of ancient grains will of course bring a different texture and flavor profile to sweet and savory dishes alike. Keep your favorite ancient grains on hand to act as the grain base and up the nutrition of any meal!

Try these simple yet delicious ancient grain recipes.

Savory Kamut Salad

Kamut is an ancient grain from Egypt. Kamut is a large grain and you’ll save yourself cooking time if you soak this fiber and protein-rich ancient grain overnight.

This recipe, which is essentially a stir-fry, uses Kamut as a rice replacement. This large grain makes any meal satisfying and filling. Swap any vegetables in the recipe for any you have on hand.

Ingredients:

  • 2 cups Kamut, soaked overnight
  • 6 cups vegetable stock
  • Olive oil
  • ¼ cup kidney beans, cooked
  • 1 small white onion, chopped
  • 1 red bell pepper, chopped
  • 1 carrot, chopped
  • ¼ cup peas, cooked

Method:

  1. Boil the soaked Kamut in vegetable stock until cooked. This takes approximately 30-40 minutes.
  2. Sauté the onion in olive oil then add the carrot and bell pepper and continue to sauté until soft.
  3. Add in the kidney beans and peas and gently mix through, then add in the Kamut.
  4. Season with salt and pepper, and any herbs and spices of your choice.

Fruit Teff Porridge

Teff is an Ethiopian ancient grain. This gluten-free and calcium grain make it an excellent option for people following a gluten-free diet. The small grains make it an excellent mineral-rich replacement for couscous and rice.

This porridge recipe shows you just how wonderful Teff can be as a substitute for rice, couscous or even quick oats. Investing a little time to cook up this ancient grain will reward you with a hearty and satisfying porridge any time of day.

Ingredients:

  • ¼ teaspoon sea salt
  • 1 ½ cups filtered water
  • 1 ½ cups choice of dairy or non-dairy milk. We recommend coconut milk.
  • 1 tablespoon coconut oil
  • 1 banana, sliced
  • ½ teaspoon ground Ceylon cinnamon
  • ¼ cup of nuts of your choice. We recommend hazelnuts.
  • 1 cup of whole grain Teff

Method:

  1. Bring a saucepan to low heat
  2. Mix and stir in the Teff, milk, coconut oil, cinnamon, banana, and salt.
  3. Bring the mixture to a boil, then once boiling, simmer on low heat for 15-20 minutes.
  4. Once the Teff has cooked, remove from the heat once the Teff is at a consistency of your liking. For a thinner consistency, take it off the heat, for a thicker consistency, simmer it for a longer period.
  5. Place the Teff porridge into a bowl and top with banana slices and your choice of nuts.

Sticky Spelt Granola

Spelt, when harvested, is referred to as spelt berries, and was first cultivated in Iran. Although not gluten-free, Spelt is a minimally processed wheat that is rich in plant protein and minerals.

This recipe lets you bring a chewy and dense texture to your regular granola. This large hearty ancient grain absorbs flavors beautifully, making it very versatile in the kitchen.

Ingredients:

  • 5 cups filtered water
  • 1 cup Spelt
  • ½ cup coconut sugar or sweetener of choice
  • 2 cups coconut cream
  • ½ cup dried mixed fruit
  • 2 cups rolled oats

Method:

  1. Cook Spelt in boiling water until soft. This will take approximately 90 minutes.
  2. In a separate pot, gently heat coconut cream and coconut sugar.
  3. Mix in the rolled oats and fried mixed fruit.
  4. Once the Spelt is cooked, mix it in with the rolled oats and dried fruit until well incorporated.
  5. Chill it in the fridge for at least 1 hour before serving.

Ancient Grains make a wonderful addition to any diet thanks to the many nutrients these grains have to offer. Keeping a varied diet helps you to get the full spectrum of nutrients you need. With that, pairing a varied diet with a quality multivitamin like Nature’s Health Complete Multivitamin will help ensure your body gets the full spectrum vitamins and minerals it needs to function its best!

Learn More