Mediterranean Burgers
Mediterranean Burgers
Posted: 12/01/2009
Many people express an interest in
consuming a vegetarian diet but don't do so because they are unsure
of how to do it or are not ready to give up meat. Fortunately,
there are options and lots of great resources available to help.
The key to making this diet work for you is to understand what nutrients you are missing from the foods that you are not consuming and to learn how to balance your meals without these foods.
The American Heart Association recommends "consuming fish (particularly fatty fish) at least two times a week." The fat in fish provides the essential omega-3 fatty acids.
While there are no official guidelines for how to get an adequate amount of omega-3 fatty acids in a vegetarian diet, there are some recommendations that you can follow:
- Use microalgae oil as a replacement for fatty fish consumption
- Use flaxseed oil or flaxseeds (ground or crushed) as your source of ALA. Do not heat the oil when you use it.
- Cut back on your intake of omega-6 fatty acids by replacing plant oils with olive oil or rapeseed oil.
This recipe isn’t just for vegetarians. If you like meat, but at looking to eat less of it overall, this dish is a perfect “every now and then” substitute for hamburgers on the grill.
Mediterranean Burger Mix
8 oz. Brown Lentils
8 oz. Red Lentils
1 qt. Cold Water
1 oz. Miso Paste White (Shiro style)
2 oz. Soy Sauce
2 ea. Whole Egg
2 tea. Dry Oregano or Marjoram
2 tea. Curry powder
Cayenne Pepper and salt to taste
1 Tlb. Local Honey
2 ea. Crushed Garlic cloves
2ea. Peeled Carrots Grated
2 ea. Peeled Onions Grated
2 ea. Peeled Potatoes Grated
5 oz. Sunflower seed
5 oz. Sesame Seed
2 cup rolled Oats
4 oz. Whole Meal Flower
Bring the Lentils and water to a boil for 60 seconds, Remove from heat and let stand at room temperature for 2 hours, do not drain. Add Miso and cook over medium to slow heat covered until all water is absorbed, and lentils are soft. In a large bowl mix soy, Eggs and herbs together. In a large bowl combine all remaining ingredients adding the egg mixture last.
The key to making this diet work for you is to understand what nutrients you are missing from the foods that you are not consuming and to learn how to balance your meals without these foods.
The American Heart Association recommends "consuming fish (particularly fatty fish) at least two times a week." The fat in fish provides the essential omega-3 fatty acids.
While there are no official guidelines for how to get an adequate amount of omega-3 fatty acids in a vegetarian diet, there are some recommendations that you can follow:
- Use microalgae oil as a replacement for fatty fish consumption
- Use flaxseed oil or flaxseeds (ground or crushed) as your source of ALA. Do not heat the oil when you use it.
- Cut back on your intake of omega-6 fatty acids by replacing plant oils with olive oil or rapeseed oil.
This recipe isn’t just for vegetarians. If you like meat, but at looking to eat less of it overall, this dish is a perfect “every now and then” substitute for hamburgers on the grill.
Mediterranean Burger Mix
8 oz. Brown Lentils
8 oz. Red Lentils
1 qt. Cold Water
1 oz. Miso Paste White (Shiro style)
2 oz. Soy Sauce
2 ea. Whole Egg
2 tea. Dry Oregano or Marjoram
2 tea. Curry powder
Cayenne Pepper and salt to taste
1 Tlb. Local Honey
2 ea. Crushed Garlic cloves
2ea. Peeled Carrots Grated
2 ea. Peeled Onions Grated
2 ea. Peeled Potatoes Grated
5 oz. Sunflower seed
5 oz. Sesame Seed
2 cup rolled Oats
4 oz. Whole Meal Flower
Bring the Lentils and water to a boil for 60 seconds, Remove from heat and let stand at room temperature for 2 hours, do not drain. Add Miso and cook over medium to slow heat covered until all water is absorbed, and lentils are soft. In a large bowl mix soy, Eggs and herbs together. In a large bowl combine all remaining ingredients adding the egg mixture last.
Copyright 2009 The E.W. Scripps Co. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
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