So Easy Bean Burgers

I thought I would try Happy Herbivores “Quick and Easy Black Bean Burgers” http://happyherbivore.com/2011/08/easy-black-bean-burger/
I wanted to get in some extra GBombs, so I added in some mushrooms, garlic, and flax seeds. I also used some italian seasoning.

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I like chopping the mushrooms super fine so that my kids will not notice them. (Plus they seem more like ground beef when chopped fine)

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When all the ingedients are mixed, it looks like this.

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Form patties and bake. Happy Herbivores recipe bakes for 7 minutes each side. I cooked for longer because the mushrooms make them a bit wetter.
So I cooked for about 15 minutes on one side, and maybe 10 minutes on the other. They seemed a bit soft when cooked but firmed up more as they were cooling.

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My kids loved them when they were done! (Even my picky son!)

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Have a healthy day!
Amy ♡

Five Tips For Getting Healthy On A Budget

Love this post. Exactly how I think!

Amber Barry

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Think eating healthy is expensive? It doesn’t have to be! Here are five simple ways to save money on a nutrient-dense diet:

1) Do your research. Learn about the nutrient density of foods, as well as when they are freshest, and prioritize your investments in food accordingly (check out what Dr. Joel Fuhman has to say, here). Loose carrots and leafy greens are generally more nutrient-dense than the pre-packaged kind, and also a lot cheaper. Packaged veggies take longer to prepare and transport for sale, which means they have been out of the earth for more days than those that are transported in bulk. They also have higher packaging costs, and that expense is passed on to the consumer at the store.

2) Buy flash frozen organic fruits and vegetables. Frozen produce can be just as healthy, and sometimes healthier, than fresh foods. It is also often easier to…

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Healthy Stirfry

This is a simple healthy stirfry that includes 4 of the 6 Gbombs!

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Start by chopping mushrooms and an onion. Add them to a frying pan with a little water. Drizzle some tahini (ground sesame seeds) and some Braggs liquid aminos (soya sauce would also work) over top. Braggs is high in sodium, so only use a little.

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Cook until the mushrooms are done on medium heat. (Less then 10 minutes)

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Add the cabbage, carrots, and beansprouts, cook for about five more minutes.

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It will look like this when done.

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I like this over quinoa, but it is tastey on its own.

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Here is my finished lunch, yum!

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This meal took about 15 minutes to make, and I didn’t have to measure a thing. You can use any vegetables you like (or have in you fridge).
This would also be good served over cauliflower rice or brown rice.

Have a healthy day!
Amy ♡

What is a Nutritarian?

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Nutritarian is a term used for people who embrace Dr. Joel Furhmans eating style written in his book “Eat To Live”

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Many nutritarians are vegan. Some are not vegan but use animal products only in small quantities.

The goal of this eating style is to eat the highest amount of nutrients for the fewest calories. Nutrients include thousands of  micronutrients and phytochemicals only found in plants.

The eating focus should be on Gbombs.
G- greens
B- beans
O- onions
M- mushrooms
B- berries
S- seeds and nuts

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These Gbombs are  powerfully protective against many diseases.

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Greens have only about 100 calories per pound and are nutrient rich, containing nutrients which protect blood vessels and are associated with reduced diabetes risk. The calories from greens come from protein and is packed with phytochemicals rich in folate (the natural form of folic acid), calcium,and small amounts of omega 3 fatty acids, also rich in carotenoids, which promote healthy vision. When greens are chopped, blended, or chewed the cell walls are broken down and isothiocyanates (ITCs) are formed. ITCs help remove carcinogens,  reduce inflammation, inhibit tumor growth and kill cancer cells.

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Beans and lentils are the most nutrient dense carbohydrate source. They digest slowly and have a stabilizing effect on blood sugar helping to prevent food cravings. Their soluble fiber lowers cholesterol levels. Eating beans, peas, and lentils has been found to decrease colon, oral, larynx,  pharynx, stomach, and kidney cancer.

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Onions, leeks, garlic, and other members of the allium family have been found to have anti-diabetic and anti-cancer effects similar to ITCs found in  leafy greens. Organosulfur compounds (the stuff that makes your eyes water) are released when chopped. These compounds prevent cancer from developing by detoxifying carcinogens,  stopping cancer cell growth, and blocking tumor growth.

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Mushroom consumption is associated with decreased breast, stomach, and colon cancers. They are anti-inflammatory,  stimulate the immune system,  prevent DNA damage, slow cancer cell growth, and cause cancer cell death. Cook your mushrooms,  as many types, including common white button mushrooms, contain agaritine, a carcinogenic substance which is destroyed by cooking.

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Berries are superfoods full of antioxidants. They help reduce blood pressure, protect against cancer, reduce inflammation, and stimulate the body’s own antioxidant enzymes. Berries are excellent food for the brain, improving motor coordination and memory.

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Seeds and nuts contain healthy fats and are rich in micronutrients including phytosterols, minerals, and antioxidants.  Including raw nuts and seeds in your diet aids in weight maintenance and diabetes prevention. Flax, chia, and hemp seeds are rich in omega-3. Flaxseed and sesame seeds contain lignans which have anti-cancer effects. Sunflower seeds are high in protein and minerals. Pumpkin seeds are rich in iron and zinc.  Sesame seeds have the highest amount of calcium of any food in the world! The healthy fats in seeds and nuts also aid in the absorption of nutrients when eating with veggies.

Try to eat all the Gbombs daily!

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When starting out it can be hard to figure out how to eat as a nutritarian.
Here are some guidelines to get you started. Keep in mind that these are guidelines and not set in stone. You do not have to eat as much.

Eat 1 lb of raw vegetables.
Eat 1 lb of cooked vegetables
Eat 4 servings of fruit.
Eat 1 cup of beans or lentils
Eat 1 cup of grains or starchy vegetable.
Eat 1 oz of seeds or nuts (include a tbsp of chia or flax seeds)

Do not eat salt.
Do not eat oil.
Do not eat meat.
Do not eat dairy.
Do not eat eggs.
Do not eat sugar.
Do not eat processed food.
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Here is a shopping list to help you get started!
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Some people ask, what about coconut oil, agave, maple syrup, palm sugar? These are all no-nos, and unnessassary to making delicious nutrient dense foods. Nutritarians typically prefer whole coconut over coconut oil, nuts in place of oil in dressings, and dates or other fruit as sweeteners.

You might be wondering, I thought you said some nutritarians eat meat?
Some people choose to eat 100% nutritarian, as I do. Others choose to eat 90% nutritarian, with 10% of their calories coming from foods that are not as nutrient dense, such as meat.
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I find it easiest to eat 100% nutritarian all of the time. I have no cravings, and no desire to eat low nutrient food.
Some people find it impossible to imagine never having their favourite food again, or find it difficult in social situations, so they might prefer the 90% approach.

This is Dr. Fuhrmans food pyrimid. Very different then the standard food pyrimid.

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And here are over 450 sucess stories of people losing weight and/or reversing disease.
http://www.drfuhrman.com/success/stories.aspx/results

Dr. Fuhrman is my favourite plant based Doctor, but there are many others that are wonderful as well!
Dr. McDougall
http://www.drmcdougall.com
Dr. Greger
http://nutritionfacts.org

Engine 2 is another good plant based eating style.
http://engine2diet.com

I am sure there are many others, these are just the few that are coming to mind right now. I will add in more as I am reminded of them!

Have a healthy day!
Amy ♡