Smoky Sweet Potato Burgers with Roasted Garlic Cream and Avocado



Please enjoy another great recipe from the Real Foods E-book, compiled by Health Coaches at IIN.

Smoky Sweet Potato Burgers with Roasted Garlic Cream and Avocado
(VEGETARIAN) (can be made Gluten-free with substitutions)

Ingredients

2 cups coarsely mashed sweet potatoes (or yams), about 2 large potatoes

2 bulbs of roasted garlic

1 cup cannellini beans (rinsed and drained, if canned)

2 garlic cloves, minced

1/3 cup panko bread crumbs (gluten-free, if desired)

1/3 cup garbanzo bean flour (or allpurpose, wheat, etc)


1 large egg, lightly beaten (or egg whites)

1-1/2 teaspoons smoked paprika

1 teaspoon onion powder

1 teaspoon salt

1/2 teaspoon black pepper

1/8 teaspoon cumin

2-3 tablespoons olive oil

1 avocado, sliced

2/3 cup plain Greek yogurt or sour cream

1 teaspoon maple syrup (I used agave syrup)

extra salt and pepper for seasoning yogurt/cream

4 whole wheat buns (or gluten-free buns)

Instructions

Pierce potatoes (I used 2 large) all over with a fork and place on a paper towel, setting in the microwave.

Microwave for 5 minutes, then flip and cook for 5 minutes more. If not using a microwave, boil potatoes in pan of water until soft. Fork should easily be inserted into potato.


Remove, slice in half and let cool until you can scoop out the flesh.

In a large bowl, coarsely mash beans with a fork. Add in sweet potato and mash together, then add in spices, salt and pepper, minced garlic, egg, panko and flour.

Mix together until combined, then place bowl in the fridge for 15-20 minutes. This helps form them into patties, but as a warning they are still somewhat messy.

While mixture is chilling, combine yogurt/sour cream with 2 bulbs (squeezed out) of roasted garlic cloves, maple syrup and a sprinkle of salt and pepper in a blender or food processor. Process until smooth then set aside until ready to use.

Heat a large skillet over medium heat and add 2 tablespoons olive oil. Remove mixture from fridge and form into 4 equal patties, then place in the skillet once hot.

Since the mixture can be wet and messy, do not move until they are fully cooked and golden on one side! This takes about 5-6 minutes.

Then, add more oil if needed (this really helps cook them) and flip burgers very gently. Cook for another 5-6 minutes.


Toast buns if desired. Assemble by topping burgers with roasted garlic cream and avocado! We also used caramelized red onion one night and it was delicious.

recipe by: Ashlie Sykora, USA
Ashlie is a health coach

Curb Your Child’s Sugar Craving

jumprope girl

Do you know a highly active child that seems to have an endless supply of energy? The behavior of these children can be frustrating and confusing. Parents may even fear that there is something “wrong” with their child. However, high levels of activity are typical of many children! Almost every child is very active in some circumstances, and some may fit this description more frequently than others.

These children do not necessarily have a disorder such as Attention Deficit
Hyperactivity Disorder (ADHD). It is also important to note that an inattentive
child doesn’t necessarily have Attention Deficit Disorder (ADD), which is
similar to ADHD but without hyperactivity. In many cases, diet may be a major
factor in highly active children.

Linking sugar and other ingredients with very active behavior in children is a
theory which began in the early 1970s by Dr. Benjamin Feingold. Parents who
perceived that their children become more active after consuming sugar-filled
foods have since furthered this theory.

Five easy ways to reduce sugar consumption:
1. Swap out sugar-covered cereals with an item that has five ingredients
or less – and keep sugar fewer than 10g or less.
2. When you pack a lunch – focus on whole grains, vegetables, and fruit.
3. Replace sugary sport drinks, soda, and juices with naturally-sweetened water, teas, or milk.
4. Skip the ice cream and serve icy snacks like homemade fruit sorbets and frozen bananas.
5. Switch out candies, cookies, and cakes with wholesome snacks and fruits (apples with peanut butter,
peaches and plain yogurt, whole wheat crackers and cheese etc.)

How you can calculate your sugar consumption?
One small cube of sugar is equal to four grams. Grab a box of cereal, a fruit juice, or a box of cookies from your refrigerator or pantry. Find the amount of sugar in grams in this item, and divide that number by four. The number you see is the amount of sugar cubes for just one serving of that item. Most often, we consume more than one serving and those sugar cubes quickly add up. This method will allow you to see exactly how much sugar you, or the small mouths you may feed, are consuming on a daily basis.

Want to learn more?
1. Recipes for kids: Have fun with healthy eating. Mayo Clinic. 2013.
2. The Feingold Overview. Feingold Association. 2013.
3. Smart Snacking. The Nemours Foundation. 2013.
4. Ways to Enhance Children’s Activity & Nutrition. National Heart, Lung, and Blood Institute. 2013.
5. Liquid Candy. Center for Science In The Public Interest. 2013.

rewritten with permission © Integrative Nutrition

Our Deepest Fear

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Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.
We ask ourselves, who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God.
Your playing small does not serve the world.
There is nothing enlightened about shrinking so that other people won’t feel insecure around you.
We are all meant to shine, as children do. We were born to manifest the glory of God that is within us.
It is not just in some of us; it is in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same.
As we are liberated from our own fear, our presence automatically liberates others.

Excerpt from
A Return to Love: Reflections on the Principles of a Course in Miracles
by Marianne Williamson