Wednesday, May 23, 2012

Black Super Foods & Memorial Day Black Bean Burger!

Happy Memorial Day! I just dusted off my black bean and lentil burger recipe to get ready for this weekend with my family and my daughter and I have been so enjoying blackberries over the past few weeks and I was reminded of my great Black Super food recipes that I presented on Great Day Houston last year. There are some amazing benefits to eating black or darker foods, the darker the better nutritionally! So try black rice instead of brown, black lentils instead of green, black soybeans (if you can find them!) instead of green and enjoy this great burger recipe as you fire up the grill this weekend!


Healthy Regards,

PS: Enjoy the informative and funny video. My test subject wasn't quite sure what to make of my black bean burger as she usually eats McDonald's! :-)

Great Day Houston Show 9/16/11

Black Bean and Lentil Burger

Yield: 4 Burgers

½ (16 oz) can Black beans, drained and rinsed (8 oz)
8 oz cooked Black lentils or French green lentils
½ Green bell pepper, cut into 2" pieces
½ Onion, cut into wedges
3 cloves Garlic, peeled
1 Egg
1 Tbsp Chili powder
1 Tbsp Cumin
1 tsp Thai chili sauce or hot sauce (we used Sambal)
½ cup bread crumbs (we use brown rice crispies to make gluten free)


  1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375F (190C), and lightly oil a baking sheet.
  2. In a medium bowl, mash black beans and lentils with a fork until thick and pasty.
  3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
  4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
  5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
  6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
  7. Add 1 oz. of cucumber dill dressing with arugula, roasted red peppers and serve on toasted whole wheat or whole grain bun.

Cucumber Dill Dressing

Yield: 1 cup dressing

1 cup Greek Nonfat yogurt
2 tsp fresh Dill, chopped
2 tsp Honey
2 oz fresh-squeezed Lemon juice
2 oz minced English cucumber
½ tsp Kosher salt
½ tsp White ground pepper

Stir to combine.

Black Tea Infused with Blackberry Puree and Mint

1 gallon Brewed tea
½ cup fresh Mint
2 cups fresh Blackberries
½ cup Agave nectar

Blend well in mixer and pour over ice, garnish with lemon and mint and enjoy!

Black Rice Salad

2 cups cooked Black rice (rinse rice well before cooking)
2 oz small Diced red and green bell peppers
2 oz small Diced sweet yellow pepper
3 oz small Diced English cucumber
½ cup dried Cranberries

Toss to combine with Red Wine Vinaigrette.

Thursday, May 10, 2012

Healthy Summer Eating Tips & Recipes

Summer is almost here! Be prepared with a few healthy pointers and reminders for you and your family. I recently spoke at the Mommie Summer Series on this topic last Wednesday, May 2, 2012, so I wanted to share my tips and recipes with everyone!

See more pics from our great event on Green Plate Kids Facebook page.

Follow me on Pinterest now! Lisa Pounds Foodie Board

  • Keep kids on a schedule for meals and snacks. This helps them feel the signs of hunger and stops the mindless snacking between meals.
  • Make the kitchen off limits during the day unless it’s time for a meal or a planned snack
  • Even though the days are longer and the kids might stay up longer, consider setting a time when the kitchen is closed for the night.
  • Focused efforts on Eating Healthy as a Family and explaining what that means. Leading by Example.
  • You are the Role Model!
  • Eliminate Fast Food and processed foods
  • Eliminate White grains- Choose only WHOLE grains (label, fiber, less processed, more nutrients)
  • Eliminate SODAS, high sugar drinks
  • Watch your Sodium intake (Adult no more than 2300 mg/day)
  • Exercise as a family- bike ride to the farmers' market!

Hydration and Drinks

  • Keep the refrigerator stocked with COLD Water in pitchers and have designated reusable water bottle for every family member.
  • Send children to summer camp with a filled water bottle.
  • If your child is doing outdoor sports during summer time, teach them to drink a few sips of water every 15-20 minutes.
  • Teach children to drink water before they are thirsty!
  • Juices, fruit punch and sodas can have a lot of added sugar and empty calories
  • READ YOUR LABELS! Each teaspoon of sugar is 4.2 grams (A can of regular soda 30 grams or 8 tsps!) Make sure each item is 10 grams or less
  • You can try adding some juice to plain soda water or to water to give water a little fruit flavor. A typical serving of fruit juice is ¾ cup. Make sure the label states 100% fruit juice.

Summer Food on the Go

Camp, Pool, Beach, Road Trip, Plane Trip, etc. Be prepared don’t get stuck going through fast food drive through or horrible & expensive airport options.
  • Throw some of the juice boxes or mini waters in freezer to help keep cooler cold and perfect temp hours into the trip.
  • Make your own trail mix (Granola, dried fruit, nuts, chocolate chips)
  • Pack lots of fresh fruit, minimize salty snacks, bring an apple and peanut butter packets
  • Plane: Be mindful of the 3 oz. rule for liquids (including yogurt, peanut butter)
  • Alternatives to regular sandwiches: Nut Butter (sushi) rolls, WHOLE Grain breads
  • Pasta/Quinoa Salads pack well (no Mayo) dressing on side (Whole Grain pasta)
  • Only WHOLE grains have fiber, read labels- experiment with new varieties for your family!
  • Pool/Beach: Make ahead fruit or yogurt pops!
  • Fruit kabobs for pool/beach- easy to pass around and hold w/out utensils.
  • Always pack lots of wipes, hand sanitizer, bug spray and suntan lotion! Bring a blanket and have an instant picnic.
  • Packaging Lunch for camp/school- Double up on ICE packs!

At HOME: Everything is more fun on a stick! (Marketing can do wonders!)

  • Breakfast - Rainbow Fruit Skewers, with yogurt dipping sauce
  • Salad kabobs - kids can eat their salad on a stick; make your own Ranch dressing dip!
  • Grill Dinner on Kabobs! - Lean meats or shrimp, veggies and Grilled Fruit kabobs for dessert! (brush w/oil add cinnamon)
  • Set out veggies and hummus during dinner prep
  • What is seasonal? Tomatoes, peaches, berries, melons experiment with different leafy greens, multicolored potatoes and turnips, quinoa or barley salads (See recipe)
  • Family Nights - Take turns planning menu or themes
  • Turn off Technology and spend quality time with you family

Fun & Healthy Summer Recipes

PBJ & Banana and Granola Breakfast Wraps

1 Flatout Light Flatbread or other Whole grain wrap
1 Tbs peanut or almond butter
1 Tbs jam
2 strawberries, hulled and sliced
1/4 banana, cut in half lengthwise
2 Tbs granola

Spread peanut butter evenly over entire Flatbread. On one rounded end, spread jam. Layer strawberry, banana and granola. Roll, cut and enjoy!


Any combo of fresh seasonal fruit: blueberries, blackberries, grapes, strawberries, chopped cantaloupe, sliced kiwi, etc.
Yogurt or almond yogurt
Tall glass or trifle dish
Add granola, hemp or flax seeds, nuts or shredded coconut in layers and as a topping (optional)

Layer 3 of the fruits, followed by some yogurt. Layer the next 3 fruits and top with more yogurt.

Grilled Veggie Quinoa Salad

(Serves 4)

1 Cup uncooked Quinoa (try different colors, darker = better)
1 zucchini sliced and grilled
1 summer squash sliced and grilled
1 small eggplant sliced and grilled
1 red onion- sliced and grilled
1 red pepper sliced and grilled
Sprinkle Parmesan (optional)
3 cups spinach or any green leafy lettuce
Chopped fresh herbs (Italian parsley, basil)
Classic French Vinaigrette (Try making your own)
Chop Grilled Veggies toss all ingredients and sprinkle with cheese and enjoy

Patriotic Frozen Pops

Make 4 pops, prep: 15min. Freeze 10 min to overnights (Need frozen pop-makers)

1 cup plain Keifer
2 teaspoons Sugar
2 packets Truvia
¼ teaspoon Vanilla
½ cup blueberries (divided equally)
¼ cup raspberries, or quartered strawberries (divided)

Stir vanilla, sugars into the kefir. For each pop, place 8 blueberries in mold, insert sticks fill mold halfway w/kefir, add red berries then fill in remaining kefir. Freeze and enjoy!

Have a great and healthy summer everyone!