Category: Recipes

28 May is International Hamburger Day and to celebrate we’re here to help you make tasty homemade healthy hamburgers from scratch – with a plant-based and meat option.

Who doesn’t love a hamburger? But fast-food options are layered with extra salt, sugar, fat and cheap ingredients. Here, we help you create healthy hamburgers at home for the whole family! In fact, we recommend roping them in to help you prep the ingredients and slice up the toppings. This also makes for a family-friendly fun weekend meal that can easily feed a crowd of kids or adults, whether in the kitchen or around the braai.

<subhead> Plant-Based Patty

What You Need:
1 x 400g tin black beans, drained and rinsed, mashed

1 x cup cooked quinoa
½ red onion, very finely chopped

1 clove garlic, very finely chopped
1 teaspoon each: ground cumin, smoky paprika
Pinch salt and pepper to taste

Mix the ingredients until combined. Divide into equal size balls and then shape into patties. Heat a non-stick pan with a little olive oil and cook for 4-5 minutes per side, or until golden on the outside and heated through.

Looking for another easy plant-based recipe to make for the whole family? Try this “Chickpea Mayo Sarmie”: https://medshieldmovement.co.za/how-to-make-vegan-chicken-mayo-sarmie-with-chickpeas/

<subhead> Beef-Mince Patty

What You Need:
500g lean beef mince

¼ cup bread crumbs (make your own at home by toasting old bread and then blitzing in a food processor)
1 free-range large egg

½ red onion, very finely chopped

1 clove garlic, very finely chopped

½ teaspoon each: ground cumin, smoky paprika, ground coriander

Pinch salt and pepper to taste

Combine the mince, breadcrumbs, egg, onion, garlic and spices in a mixing bowl. Divide into equal size balls and then shape into patties. Heat a non-stick pan with a little olive oil and cook for 4-5 minutes per side, or until golden on the outside and cooked to your preference (ie: medium or well-cooked).

<subhead> Toppings & Assembly

• No burger is complete without lettuce. Cos lettuce is crispy and crunchy and the most nutrient-dense of all the lettuce leaves. Alternatively, try butter lettuce or mix it up with baby spinach leaves for an extra boost of Vitamin A and folate.

• Tomatoes are key to getting the taste just right as they add a level of acidity and sweetness. Whether you use slices of fresh tomato or a tomato relish, tomatoes add a boost of vitamin C and antioxidants.
• Layer up with extra salad items such as slices of cucumber, thinly sliced avocado for healthy fats, crunchy sprouts, finely sliced red onion (pickle for 10 minutes in a solution of ½ cup water, ¼ cup vinegar, 1 tsp salt and 1 tsp sugar (optional) to release some of the strong flavour).

• The best burger buns are endlessly debated about, but for healthy options, we suggest buying slightly smaller buns (for those who may be watching portions and on a weight-loss management programme) with additional nutrients, so look for seeded rolls or a blend of whole grains or brown bread.
• Instead of mayonnaise or tomato sauce, use a healthier sauce that adds as much flavour, such as guacamole or hummus. Or make a batch of this whipped tofy for an extra dose of healthy protein: https://medshieldmovement.co.za/its-veganuary-try-this-high-protein-low-calorie-whipped-tofu-spread/

Share your healthy homemade burgers with us this International Burger Day and tag us #MedshieldMovement on socials. We want to see what healthy recipes you’re cooking in the kitchen!

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DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

We’re putting a twist on It’s International Hummus Day – 13 May – and giving you 4 ways to make hummus without chickpeas! How? Let us show you!

Hummus is a tasty, healthy low-calorie protein-packed plant-based dip that can be used with crudites, in buddha bowls, on sarmies, in wraps or served with your next mezze platter. If you’re looking for the OG hummus recipe with chickpeas – plus a few ways to pimp it up, click here: https://medshieldmovement.co.za/3-ways-to-pimp-your-homemade-hummus/

But, while traditional hummus is made with chickpeas and it’s undeniably delicious, there’s a whole world of flavour waiting to be explored with chickpea-free alternatives. Whether you’re looking to switch things up or have dietary restrictions that exclude chickpeas, these creative hummus recipes made with lentils, beans and other nutritious ingredients will hit the spot!

Red Lentil Hummus
Combine the following in a food processor:
1 cup cooked red lentils
2 tbsp tahini
1 clove garlic, minced
Juice of 1 lemon (to taste)
2 tbsp olive oil
1 tsp ground cumin
Salt and pepper to taste
Water (as needed, for desired consistency)
Smoked paprika, chopped parsley or a drizzle of olive oil, for garnishing

Black Bean Hummus
Combine the following in a food processor:
1 x 400g tin black beans, drained and rinsed
2 tbsp tahini
1 clove garlic, minced
Juice of 1 lime (to taste)
2 tbsp olive oil
1 tsp ground cumin
Pinch chilli flakes
Salt and pepper to taste
Water (as needed, for desired consistency)
Coriander leaves, diced tomatoes or sliced jalapeño, for garnishing

Edamame Hummus
Combine the following in a food processor:
1 cup shelled edamame (cooked or prepared according to package instructions)
2 tbsp tahini
1 clove garlic, minced
Juice of 1 lime (to taste)
2 tbsp olive oil
1 tsp low-sodium soy sauce or tamari
Pinch chilli flakes
1 tsp grated ginger (optional)
Salt and pepper to taste
Water (as needed, for desired consistency)
Toasted sesame seeds, sliced spring onions or a drizzle of sesame oil, for garnishing

Cannellini Bean Hummus

1 x 400g tin cannellini beans, drained and rinsed
2 tbsp tahini
1 clove garlic, minced
Juice of 1 lime (to taste)
2 tbsp olive oil
1 tsp oregano
Salt and pepper to taste
Water (as needed, for desired consistency)
Chopped fresh Italian parsley, a sprinkle of paprika, or a drizzle of balsamic glaze, for garnishing

Looking for another delicious, healthy dip? Try this baba ganoush recipe!

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DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

During the month of love, we’re bringing you heart-healthy workouts and recipes that are good for your ticker. This recipe is a great weeknight meal because it’s quick and easy to prepare, but with some small additions can become a great date-night dish. This meal serves 2.

Heart Healthy Info:
Leafy greens are a good source of vitamin K, which helps to promote proper blood clotting and keeps your arteries healthy. They’re also high in nitrates which reduces blood pressure and improves the functioning of blood vessels. The American Heart Association states that including leafy greens into your diet regularly will lead to a lower risk of heart disease.

The Omega-3 fatty acids found in rainbow trout can play a role in protecting the body against developing heart disease and may even reduce the risk of cardiovascular disease and arrhythmias.

What You Need:

1 tbsp olive oil, plus extra
2 x 120g lightly smoked rainbow trout portions
Zest and Juice of 1 lemon
Pinch salt and freshly ground black pepper
Handful baby spinach leaves
Handful watercress
Handful rocket (or another leafy green, such as lamb’s lettuce)
¼ cup fresh basil leaves, roughly sliced
Mange tout or sugar-snap peas, sliced lengthways
Make it fancy – add the following:
¼ cup grilled, pickled artichokes, sliced
¼ cup toasted pine nuts

Method:

1/ Heat the olive oil in a non-stick pan set over medium-high heat. Add the trout portions skin side down (you want to get that skin to sizzle and become crispy). Squeeze a little of the lemon juice over the fish and then turn over after 3 minutes and cook briefly on the other side, for 1-2 minutes. (Cooking time will vary depending on how well you like your fish cooked.) Remove from the pan and set aside.

2/ Assemble the salad by placing all the ingredients into a bowl and tossing together with the lemon zest, remainder of the juice and 2-3 tbsp olive oil. Serve as desired.

Notes:
Instead of pan-frying trout portions, you could grill them over a fire or bake them in the oven.

Looking for another easy, low-carb weeknight recipe similar to this one? Try this broccoli and trout recipe.