Black Rice and Red Bean Veggie Burgers

Black (or forbidden) rice is not popular (yet), but needs to be the go-to rice for your meals. White rice is the standard rice you will find in America, yet it is devoid of fiber and nutrients. Black rice, which is really a deep purple in color, is high in the antioxidant anthocyanin which battles illness as it fights off free radicals. Black rice also boasts 5 g of fiber per 1/2 cup serving and 8 grams of protein, meaning you will feel full and satisfied, and will be left with a powerhouse of disease fighters within your body.

 

    Ingredients

  • 2 cups black rice
  • 1.5 cups kidney beans (1 can, drained, rinsed, and patted dry)
  • 1/2 cup onion, finely chopped
  • 1/2 cup zucchini, grated
  • 1/2 cup carrot, grated
  • 1/4 cup ground flax seed
  • 1 bunch cilantro, finely chopped
  • 2 garlic cloves, minced
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon black pepper


Directions

In a medium bowl, stir flax, onion, carrots, and zucchini together and allow to sit for 5 min. Then place beans into a large bowl. With a potato masher or fork, mash beans together leaving some of the beans intact. Add the flax and veggie mix and the remaining ingredients into the beans and stir until well combined. Shape into 3-4″ patties. Cover and allow to chill for at least 30 min. Preheat pan to medium heat. Place patties in the pan, cooking about 6-7 minutes per side. Top with avocado, lettuce and tomatoes, sautéed onion and peppers, or other yummy veggies 💚


Makes about 8 patties

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Posted in Nutrition, Recipes

Lemon Basil and Mixed Grains and Veggie Bowl

This is such a great meal to make ahead and enjoy for quick dinners or lunches to go. You can certainly add in/swap out whatever herbs and veggies you want. No excuses for not eating well when you are prepared with something you love on hand!

Zest and juice lemons over the cooked grains, add onion, garlic, nutritional yeast, and pepper and fold in. Add in the vegetables and stir together. Cover and chill for at least 2 hours. This will last several days in the refrigerator.

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Peaches and (Cashew) Cream

Peaches are one of my favorite summer fruits. I have always loved adding them to my cottage cheese, but since I have switched to an anti-inflammatory and heart-healthy diet, I no longer eat dairy. My solution: cashew cream! Super easy, slightly sweet and better than any dairy product available.

Cashew Cream

Place cashews into a cup or bowl. Fill with water just until covered. Let soak about 2 hours (or longer). Place cashews and water into a blender. Add an additional 1/4 cup of water into the blender and blend on high. Add a little bit of water at a time to get the mixture turning and then to reach your desired consistency. The blending process should take about 3-4 minutes to get it creamy. Add cinnamon or vanilla extract if you would like. Place in a mason jar and store in the refrigerator or several days.

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Posted in Nutrition, Recipes

Artichoke and Avocado Salad 

Summer is here, and fresh, chilled salads play a key role in keeping us cool, hydrated and healthy. I love the crunch of the romaine and onions, the creaminess of the avocado and the tanginess of the artichokes. There is no recipe here- just a tossing of these veggies according to how much you want of each:

May your summer be filled with all that is fresh, yummy, and nutritious!

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Posted in Recipes, Salads

Drink Daily

For an anti-inflammatory drink, I was using turmeric powder. However, I was informed by a friend how much more beneficial the extract is, so I switched over to using the extract (you can order it from Amazon or make your own with a few tablespoons of grated turmeric and 8-10 oz of vodka and let stand about a month before using). The ginger is an anti-inflammatory like the turmeric and the lemon is great for an alkaline gut. The frankincense and black pepper are a must for complete absorption of the turmeric into the body. This is a slightly sweet drink and very refreshing. You can make a large batch and keep it in the refrigerator.

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Ultimate Chunky Nut Butter

ChunkyNutBotterThis is one of my go-to snacks each day. I love chunky nut butter, so I’ve been creating my own version. I make a large batch of this, and then I put a dollop of it in a jelly mason jar. It is then ready for me to take (along with a spoon) for an easy snack on a busy day. You can use any variety of nuts and seeds and spices.

Place all the ingredients into a large bowl and stir. Store the chunky nut butter in a air-tight container in the refrigerator. (Store all nut butters in your fridge – always)

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Posted in Food, Nutrition, Recipes

Banana Ice Cream – 3 Ingredients

Banana Ice Cream

Place the frozen bananas, milk and vanilla in a food processor. Blend several minutes until the bananas are completely whipped and creamy. We like to serve ours in mugs with melted peanut butter drizzled over the top and a sprinkling of mini chocolate chips. This makes about 4-5 servings.

This is Joel from 4 years ago enjoying banana ice cream. It has been a long-standing “sweet” staple in our home, and it is still asked for.

joelBananaIceCream

 

Some of our other favorite cool treats:

  1. “Slurpees”

  2. “Frostys”

  3. Mango Pineapple Smoothie

  4. Mocha Almond Smoothie

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Slow Cooker Brown Rice – Serve or Freeze!

slow cooker brown rice 
I shared this super simple recipe on my Whole to the Core Facebook page, and I’ve had to search for it on there several times because I always want to make sure I have the ratio of rice to water correct (even though I should remember!). It is much more difficult to find that way, so I finally decided to make it a post. I will be heading home soon and starting this. It will go into our soup for tomorrow, and I will be freezing the rest for other meals like fried rice  or to accompany chicken teriyaki.

Slow Cooker Brown Rice

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Posted in Recipes

Warm Beet and Avocado Salad 

 

  

This tower of tastiness was inspired by a dish I had in NYC.  The restaurant where I ordered this served it cold, but I knew that it would be better with warm beets to melt the avocado, making it extra creamy. With that said, here is my twist on their idea. 

Warm Beet and Avocado Salad 

Preheat oven to 400. Lay beets on a baking sheet. Season with pepper and sprinkle with chopped garlic. Roast for 20-25 minutes in the oven or until fork tender. 

As the beets become close to being done, slice the avocado. When beets are finished,  begin layering the salad with a beet slice followed by 2-3 avocado slices on top of the beet. Repeat this layering until it’s 5-6 layers high. I sometimes garnish with crunched up kale chips when I have them made. Makes 3-4 servings.

*Beets and avocados are high in Folate (great for women in their child-bearing years!) Beets are also a great liver cleanser and avocados are great for eye and bone health.

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Spaghetti Squash Muffins

My most viewed post of 2015…all natural sugars (and very little at that) to make these a “sweet treat”.

Whole to the Core Blog

Spaghetti squash isn’t just made for dinner. How about dessert or breakfast? Itweakedthis recipe that Ifound on cooks.com and served this to my kids. They ate them up and finished off the batch within a few days. My oldest, Aleyah, privately cornered me and asked what I had hiddenin there. Pretty smart girl! I answered her honestly, and she smiled and commented on how much she liked them (still 🙂 ). Now you can make up a batch of spaghetti squash for yourpomadora saucefor the night and use the rest for your breakfast the next morning.

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Spaghetti Squash Muffins

1 1/4 cup whole grain flour

1 Teaspoon baking soda

1 teaspoon pumpkin pie spice

Dash salt

1 Tablespoon ground flax (or 1 egg)

2 Tablespoons honey

2 Tablespoons coconut oil, extra light virgin olive oil, or nut oil

1 small orange, zested and juiced

1/4 – 1/3 cup almond…

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