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Coco’s Veggie Burger

Vegetarian Athletes

If you’re thinking that vegan or vegetarians lack strength, endurance or athletic performance… Here’s a partial list that proves otherwise.

  • Bill Walton, Salim Stoudamire (NBA), John Salley
  • Scott Jurek (Ultramarathoner)
  • Carl Lewis (Nine-time Olympic gold medalist)
  • Bruce Lee (Martial Arts)
  • Edwin Moses (Olympic gold medalist in track and field)
  • Martina Navratilova, Billie Jean King, and Chris Evert (Tennis Greats)
  • Mac Danzig (Ultimate Fighter, 6)

 

 THE CLEAN VEGGIE BURGER

From the kitchen of Coco Kreider-McDougal
 
   2 TABLESPOONS OLIVE OIL
 

1 MEDIUM ONION DICED

1 CLOVE OF GARLIC

1 CUP DICED MUSHROOMS

3 GREEN ONIONS (salad scallions)

1 OR 1/2 CUP BROWN RICE (Quinoa is an alternative to brown rice)

3/4 CUPS CARROTS – FINE DICED OR STEAMED AND MASHED (my preference)

1 CAN PINTO OR BLACK BEANS (will need 8 ounces mashed)

1/2 CUP BROCCOLI (tops only- steam with carrots)

SEA SALT (pinch)

RED PEPPER FLAKES (pinch)

1/2 TEASPOON CUMIN

PARSLEY OR CILANTRO

Pre-heat Griddler

 Choose the style of burger you would like.  The California Burger – choose veggies and spices appropriate to the region.  The Southwest Burger – choose hot spices and black beans.  Your ingredients will vary according to your taste.

*

Saute’  the onion and garlic in olive oil, until onions are translucent.  Add diced mushrooms continue to saute’ until the mushrooms are done.

Drain and rinse your choice of beans.  Mash them to the texture of refried beans.  NOTE: Use only low-sodium beans.  I sometimes use less depending on how the burger comes together.

In a large bowl begin to fold together your ingredients.  Mash beans,  sautéed onion and mushroom,  steamed then mashed carrots,  cooked brown rice,  parsley or cilantro,  steamed broccoli, diced green onion and seasoning.  The mix will come together like a burger.  *Add ingredients a little at a time, including the beans.  Stop adding when the consistency of the mix “comes together”.  I might not use all the beans,  rice or veggies.

Have your indoor grill ready – measure 1/2 CUP per burger and form into a patty.  Close the top of the grill.  I grill for 2 – 3 minutes per side until browned with a light crust and they are firm to the touch.

Wrap the burger in a lettuce leaf,  garnish with mustard, avocado and a squirt of lime. 

 ENJOY!

  “A change in diet will make you look healthier.  Harvard researchers found that a plant-based menu is very kind to your skin,  while dairy-laden sugary diets have the opposite effect.  You will feel healthier, as headaches and joint pains melt away.”

~Neal Barnard, MD