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    Archive for March, 2010

    Quick & Healthy Recipes: Almond “Milk”

    july-09-almond-milkAlthough almond milk is becoming widely available in supermarkets across the country (especially now that Silk sells its own variety), nothing beats the taste of a homemade batch.

    Almond milk recipes have been around for decades and can be found in a variety of books and websites.  By no means is this an original concept of mine.

    That said, the version below is the one I have found to be ideal for me in terms of taste and texture after much experimentation.

    YIELDS: 4 cups


    1.5 cups soaked raw almonds (see note about soaking after recipe)
    4 cups cold water
    1/8 teaspoon salt


    Combine almonds, water, and salt in blender.  Process for at least one minute.

    Place a cheesecloth, fine sieve, or nutmilk bag over a large container.  Pour “milk” into cheesecloth, sieve, or nutmilk bag.  For smoothest results, repeat this step one more time.

    That’s it!


    • You can make this with any nut or seed.  I have made pecan milk (delicious!), cashew milk, hazelnut milk, and hempseed milk.
    • The ratio of nuts/seeds to water determines the texture and consistency of the final product.  For a creamier milk, decrease the ratio.  For a thinner liquid, increase it.  Experiment!
    • Try different flavorings!  One of my favorites for this recipe is to add 2 teaspoons of vanilla extract and half a teaspoon of cinnamon before blending.  For chocolate nutmilk, add 1 tablespoon of unsweetened cocoa powder.  Strawberry milk?  Throw in a small handful of strawberries into the blender after you’ve made the milk.  Other sweet suggestions that I have used in the past: half a banana; one or two figs/pitted dates.
    • The fat and fiber content in this milk is not equal to the amount in the number of almonds used to make it.  After you strain the milk, you will have a significant amount of solid almond lump left behind (which, by the way, you can combine with cocoa powder, a tablespoon of the sweetener of your choice, and some shredded coconut in a food processor and then spread over a baking sheet and bake for a delicious granola-like snack).
    • For easier blending in conventional blenders (and for better flavor), I highly recommend soaking the almonds in the refrigerator for 8 to 12 hours first (any container will do, just make sure to completely cover the almonds in water).  If you are using soaked almonds, drain the soaked liquid from the container, rinse two or three times, and then go ahead and make your milk.
    • Almond milk lasts 3 days in the refrigerator.  It is super versatile; I have used it in coffee, over cereal, and in smoothies.

    You Ask, I Answer: Leafy Green Vegetables

    mesclunI have a question about lettuce – is there really much of a nutritional difference between the various types (iceberg, leaf, romaine)?

    And, where, do things like “spring greens” and spinach fit in?

    — Rob Portinga
    (Location Unknown)

    There certainly is a difference between iceberg and romaine lettuce.

    A cup of iceberg lettuce provides:

    • 7% of the daily vitamin A requirement
    • 3% of the daily vitamin C requirement
    • 22% of the daily vitamin K requirement
    • 5% of the daily folate requirement
    • 1 gram of fiber

    That same amount of romaine lettuce, meanwhile, contains:

    • 120% of the daily vitamin A requirement
    • 30% of the daily vitamin C requirement
    • 100% of the daily vitamin K requirement
    • 35% of the daily folate requirement
    • 2 grams of fiber

    Additionally, since romaine lettuce is darker than the iceberg variety, it contains a higher amount of phytonutrients.

    Mesclun mixes are another great choice.  Since they contain a mixture of different greens, you are getting a much wider variety of antioxidants and phytonutrients than you would by solely eating one variety of greens.

    By the way, your typical mesclun mix is made up of four or five different types of salad leaves!

    Spinach is slightly different in that it is part of the Brassica family of vegetables, meaning it has more in common with bok choy and broccoli than it does with lettuce.

    While spinach is a wonderful source of vitamin A, vitamin C, and many phytonutrients, its high oxalate content unfortunately means we are unable to absorb a large percentage of its iron and calcium content.


    You Ask, I Answer: Raw Milk

    Raw Milk SignWhat are your thoughts on raw milk?

    — Adina Grigore
    Queens, NY

    What a timely question!

    A few days ago, the Food & Drug Administration officially stated that raw milk should be avoided, since it can “sicken and kill people.”

    Why make that statement now?  It follows “twelve confirmed cases of illness in Michigan after consumers drank raw milk from Forest Grove Dairy in Middlebury, Indiana.”

    The FDA also points to the following statistics related to raw milk consumption, acquired between 1998 and 2008:

    • 1,614 reported illnesses (my emphasis)
    • 187 hospitalizations
    • 2 deaths

    If we break it down by year, that’s:

    • 161.4 reported illnesses (my emphasis)
    • 18.7 hospitalizations
    • 0.2 deaths

    I am not trivializing any person’s death, but consider, for instance, that 28 people died after being struck by lightning in 2008 alone (the average, by the way, is estimated at 40 deaths per year).

    So, while raw milk is not some magical elixir that is nutritionally superior to pasteurized milk, I also don’t think it is a hands-down lethal concoction.

    FYI 1: In 22 of the 50 states, it is illegal to sell raw milk for human consumption.

    FYI 2: Certain populations (individuals with compromised immune systems, the elderly, pregnant women, and toddlers) need to be especially careful.

    The real concern with raw milk is improper handling.  It can be very easy to produce unsafe milk, since cows do not reside in the cleanest of environments.

    That said, there are plenty of small farmers who take great care to produce raw milk, and certainly a good number of individuals who drink raw milk regularly and do not get food poisoning.

    If raw milk is what you seek, I would check out the source very carefully.

    Don’t be afraid to ask raw milk providers important questions: how long have they been producing and selling raw milk for?  What precautions do they take to ensure minimal risk (with raw milk, there is never zero risk), etc.

    This is a bit of a catch-22.  Since the FDA does not condone raw milk consumption, don’t expect any sort of governing body to ever set standards for raw milk and make the process safer for consumers any time soon.


    In The News: Food Addiction, Redux

    fast food collection on on white backgroundWhen it comes to food addiction, I firmly stand in Marion Nestle’s “mostly skeptical” camp.

    Alas, CNN.com (via Health.com) is sharing the conclusions of a rat study conducted at the Scripps Research Institute which found that “bacon, cheesecake, and other delicious yet fattening foods may be addictive.”

    More specifically, “[the] new study suggests that high-fat, high-calorie foods affect the brain in much the same way as cocaine and heroin. When rats consume these foods in great enough quantities, it leads to compulsive eating habits that resemble drug addiction, the study found.”

    One of the most eye-rolling components of these articles is that the foods referred to as “high-fat and high-calorie” are your usual suspects: cheesecake, frosting, sausage, bacon, etc.

    Let’s not forget, though, that there are plenty of healthy and nutritious high-fat, high-calorie foods: coconut, almonds, cashews, pecans, walnuts, salmon, avocado, etc.

    I have yet to hear someone who claims bacon is addictive also tell me they have a hard time saying no to an extra ounce of pecans, or that they find themselves gorging on salmon steaks.

    Many of these foods, by the way, are not simply high in fat — they are also high in added sugars.  So, why is fat being singled out as the “addictive” nutrient?

    Some more details on the study:

    “[Researchers] studied three groups of lab rats for 40 days. One of the groups was fed regular rat food. A second was fed bacon, sausage, cheesecake, frosting, and other fattening, high-calorie foods–but only for one hour each day. The third group was allowed to pig out on the unhealthy foods for up to 23 hours a day.

    The rats in the third group gradually developed a tolerance to the pleasure the food gave them and had to eat more to experience a high.  They began to eat compulsively, to the point where they continued to do so in the face of pain.

    When the researchers applied an electric shock to the rats’ feet in the presence of the food, the rats in the first two groups were frightened away from eating.  But the obese rats were not.

    My main issue with these studies is that they truly leave me with a “so what?” feeling.  I have a very difficult time making parallels to human behavior.

    Am I supposed to believe that an obese individual who is physically addicted (which is very different from emotionally addicted, which, to me, is significantly more credible) to junk food will continue to wolf down bags of Doritos while bleeding from a shotgun wound?

    Additionally, if the group of rats that developed this food addiction were able to binge up to 23 hours a day on a very small number of foods, how is that applicable to the human experience?

    Another frustrating thing for me about these studies — it lets food companies off the hook.  Can’t you just see it now?  “Oh, no, it’s not our 64 ounce sodas that contribute to obesity; it’s you addicts that can’t stop yourselves!”

    Something else to ponder: all of these foods existed — and were consumed — long before obesity rates skyrocketed.

    Thank you to Claudia Zapata, MS, RD, for tweeting the CNN article. You can follow her at @ClaudiaZapata.


    Numbers Game: Answer

    DSCN6705_500PxOne Pepperidge Farm plain bagel contains 2.5 teaspoons of added sugar.

    Part of the problem is that the average size of a bagel — calorically equivalent to four slices of bread — has increased so much that ten grams of sugar can fit into one.

    This is why it is crucial to read a product’s entire nutrition label.  Even though breads don’t taste sweet, some can deliver a significant amount of sugar.

    Earlier this week, I spotted a brand of sliced bread at the supermarket that contained 4 grams of added sugar per slice (ideally, you want no more than 2 grams per slice).


    Jamie Oliver’s Food Revolution: Episodes 1 & 2

    fromartz_3-26_campaign-imageOver the next few weeks, I will share my opinions on each episode of Jamie Oliver’s Food Revolution (ABC, Fridays, 8 p.m.).  I encourage you to leave your comments and thoughts as well.

    These posts are not meant to be recaps; they assume you have seen each episode.  If you are Tivo-less or did not have a chance to watch an episode during its original run, you can always head over to the Food Revolution page on ABC.com.

    This week had a back-to-back twp-episode special.  I will comment on both episodes in this post.


    • Jamie himself! In a television land littered with over-the-top gurus (i.e.: The Biggest Loser’s obnoxiously tough-loving Jillian Michaels and Bob Harper, Celebrity Fit Club‘s “I’m a tough former marine, hear me roar” Sergeant Harvey Walden, the overly-polished Dr. Oz), Jamie Oliver just… is.  Whereas two continuous hours of any of the previously mentioned “personalities” would be as pleasant as hammering my toes hard for me to sit through, I thoroughly enjoyed Jamie.  The lack of Chiclet-like beaming veneers, bulging muscles, designer clothing, and Stepford-ish manufactured quips is a breath of fresh air on network television.
    • Realistic resistance.  While we can’t forget this is reality television (we are shown a very small percentage of what was filmed, and it is presented to us in a very carefully edited fashion), I appreciated the realism depicted.  The Edwards family did not magically give up pizza and soda overnight, nor were the elementary school students begging for more of Jamie’s salad the first day they tried it.  This is precisely why we are talking about a food revolution; this is massive change that happens gradually.
    • Kitchen confidential: I was so glad that this show depicted what takes place — and, most importantly, doesn’t take place! — in school cafeterias across the country.  Unused appliances, bundles of frozen processed food ready to be reheated, and who can forget those artificially colored hygrogenated oil-laden potato pearls?
    • The bigger issue.  I initially feared that this show would be too “micro”, and depict Huntington school officials as the ones who had complete authority over what students ate.  While the school officials’ lack of questioning (and sheep-like following) of USDA school lunch standards was disturbing, I was glad that the show briefly touched on the bureaucracy that surrounds school lunch (the best example being that every lunch must contain two grain servings).
    • Dollars and cents.  The scene in which Jamie first met with the elementary school’s director of food services, ended on a powerful last note.  The camera zoomed in on the words “all about the $” on a whiteboard.  That served as an important reminder that schools in the United States are under very tight budgets when it comes to school lunch.
    • The first five minutes.  Pizza and sugary cereal floating in fluorescent sugar-spiked milk for breakfast.  You couldn’t have asked for more powerful — and horrifying — images.


    • What happened to the 3 Rs?: The complete absence of recycling absolutely bothered me.  I don’t expect Jamie Oliver to tackle that as well, but my blood pressure rose significantly every time I saw a plastic milk bottle get thrown into a regular trash can.
    • Food waste.  I understand that showing the gallons of chocolate milk consumed on a weekly basis makes a strong point, but I never like to see food wasted for the sake of making a point.  A part of me hopes that the “chocolate milk” poured into that parachute was dyed water?  Maybe?  Perhaps?  Anyone?
    • Meat, meat, and more meat.  I wish Jamie would have prepared at least one meatless meal at the school cafeteria.  A bean-based chili, pasta primavera, or rice and beans would have easily made the point that a filling meal can be done without the presence of meat on a plate.  This is not about converting anyone to vegetarianism, but to help people think outside the prevalent “one meat and two veg” box.
    • Adults matter, too.  When Jamie discussed the cafeteria’s overly processed offerings to the cooks, he was met with “so what?” attitudes and responses along the lines of “I eat that all the time.”  In one instance, Jamie responded by saying “it doesn’t bother me that adults eat it.”  While I understand the angle this show is going for is the “think of the children!” one (which always strikes a chord with viewers), healthy eating is just as important for adults.

    I’m looking forward to next week’s high school episode.  It should present a larger challenge, since dressing up as a vegetable and doling out “I tried something new!” stickers are not going to prove effective.

    I am glad the show is tackling an entire school system, rather than only focusing on the much-easier-to-mold-and-entertain pre-school and elementary school students.


    Who Said It?

    QuestionMark-300x299Spinach is full of pleasant surprises [and a top-ten “power food”].  It’s a natural source of iron… and a rich non-dairy source of calcium.

    Yikes!  Come back on Wednesday to find out who apparently didn’t pay much attention during the vitamins and minerals lesson in nutrition class…


    When Jamie Oliver Met the Grouch

    article-1260248-08D8ECC4000005DC-891_468x333In anticipation of the debut of Jamie Oliver’s Food Revolution (Friday nights, ABC, 8 PM), the British chef conducted the usual talk-show rounds this week to drum up publicity.

    On Tuesday, he had his own segment — just short of seven minutes — with David Letterman.  A very grouchy, stand-offish, rude, condescending, dismissive, and uninterested David Letterman.

    The segment immediately took a nosedive into a C-list cliff when David Letterman conjured up Kirstie Alley’s name (you know, she of “my only claim to fame for the past five years has been gaining and losing weight while raking in millions”), in the name of “demonstrating” just how hard it can be to lose weight.

    In light of the hard work Jamie Oliver and his team put in while visiting West Virginia to improve nutrition status, especially among schoolchildren, the Kirstie Alley reference — especially using her as a supposed benchmark or representative of American health — was most unfitting.

    While Jamie Oliver futilely attempted to explain the concept of his show, Mr. Letterman opted to avoid eye-contact, shake his head, roll his eyes whenever the audience applauded for Mr. Oliver, and stubbornly state that “after five or six, ten or 20 years of trying to lose weight, there is nothing in this culture you can do to lose weight short of medication.”

    Buried somewhere in his Debbie Downer speech, Mr. Letterman had a valid point — that unhealthy food is super-accessible and affordable in “American” culture.

    However, the leap from that to “diet pills are the only answer” is reductionist and leaves out a multitude of relevant factors.

    Letterman then went on a painfully unfunny rant about how, if weight loss is the ultimate goal, people should simply go to a doctor to get pills.

    Later, in a cringeworthy tip-of-the-hat to the “those damn forners!” crowd, Letterman claimed that Jamie’s imported food revolution would go over as well on this side of the Atlantic as the metric system and soccer.  By the by, has Letterman heard of a little British import known as American Idol?  I digress…

    Continuing with the trotted-out-for-the-last-three-decades “funny” material about healthy eating, Letterman equated nutrition to consuming “ground-up seagrass or wheat germ or whatever you find in your pocket” and followed Jamie’s enthusiastic pitch about the show with a dour statement about how, when a supermarket offers you 150 types of cookies, “what hope do you have?”

    I understand Letterman’s talk-show is comedy based (at least, in theory), but I don’t find smug digs, anemic hosting, or presumptuousness comical.  If anything, the segment demonstrated how ignorance stifles conversation and debate.

    Thank you to Jenn DiSanto for informing me of Jamie’s visit to The Late Show with David Letterman.


    You Ask, I Answer: Colorful Fruits and Vegetables

    WintersquashApart from bananas, what other fruits and vegetables contain the cool-sounding phytonutrient delphinidin?  I don’t want to assume white just because it is bananas.

    — Brandon (last name unknown)
    (Location Unknown

    In light of your post about specific vegetable servings, what are examples of orange vegetables, besides carrots? Do sweet potatoes or winter squash count?

    — Purnima Anand
    New York, NY

    Brandon: Delphinidin, which has been studied extensively and shown to be a powerful chemopreventive phytonutrient (meaning it is quite powerful at squashing tumor cells), is also prevalent in blackberries, blueberries, cranberries, elderberries, raspberries, and strawberries.

    Start your day off with a blueberry-banana-strawberry shake and you’ll get your delphinidin on!

    Purnima: The following vegetables are categorized as “orange vegetables”.  The classification is, of course, based on color, but also on the specific phytonutrients, antioxidants, and carotenoids these foods offer:

    • Acorn squash
    • Butternut squash
    • Carrots
    • Hubbard squash
    • Pumpkin
    • Rutabaga
    • Sweet potatoes

    You Ask, I Answer: Sugar in Peanut Butter

    smuckers_natural_pbI have noticed in perusing the plain old peanut butter jar labels that many have sugar (in the form of dextrose, I think), or oils like cottonseed oil. What’s up with that?

    It took a lot of label reading to find peanuts that had simply peanuts and salt listed as ingredients.

    — Susan (last name unknown)
    (Location Unknown)

    You can chalk that up to a term food companies love — “shelf stability”.

    If you can create a product that can sit on store and pantry shelves for months, you have an advantage in the market.

    Consumers love shelf stability because they don’t have to worry about a food product spoiling, and can also be transported at room temperature with minimal issues.

    Another important reason?  Texture.

    The oils added to peanut butter are partially — or, more recently, fully — hydrogenated, creating that familiarly uniform and spreadable texture.

    I always recommend “natural” nut butters, which simply contain the ground up nut and, in some cases, a pinch of salt.

    Since the naturally-occurring oil in these varieties separates, you need to stir the contents of the jar first, and then refrigerate for optimal storage and freshness.

    Although conventional peanut butter brands often get slammed for containing added sugar, their sugar content isn’t that high.  A standard two-tablespoon serving only offers 2 grams (a half teaspoon) of added sugar.

    I’m more concerned about the partially hydrogenated oils, especially since the oils used are ones with awful omega 6 to omega 3 ratios.

    Here in New York City, even conventional supermarkets carry one or two “natural” brands, mainly Smuckers and the generic White Rose label.


    Visualizing An Alternative School Lunch

    school-lunch21School lunch is THE hot topic these days.  From Mrs. Q’s latest cafeteria atrocity to Jaime Oliver’s Food Revolution, millions of Americans have come to the realization that children across the country are being fed the equivalent of nutritionally void scraps.

    While many clearly understand that a lunch tray piled with microwaved pizza, fruit in heavy syrup, chocolate milk, and pretzels is a far cry from a nutritious meal, they have a hard time imagining a suitable — and realistic — alternative.

    These charts demonstrate that healthier school lunches that fit within United States Department of Agriculture guidelines — a “must” for any school that participates in the National School Lunch Program — are by no means a pipedream.

    You can even create a tasty school lunch without — are you ready for it? — added sugar!  Imagine that…


    Numbers Game: But It Doesn’t Taste Sweet….

    prdLarge_11816One Pepperidge Farm plain bagel contains ____ teaspoons of added sugar.

    a) 1.25
    b) 2
    c) 2.5
    d) 3.25

    Leave your guess in the “comments” section and come back on Saturday for the answer!


    Do Identity Politics Hurt Nutrition?

    hello my name is badgeFrom a sociopolitical standpoint, I appreciate and understand identity politics.

    Without it, groups of disenfranchised or oppressed individuals would not be able to band together and gain power and strength by celebrating their differences and mobilizing.

    In nutrition, though, I often see a more destructive — rather than constructive — side to identity politics.

    I often experience it when meeting people for the first time in any context where a meal is served.

    They’ll notice the absence of red meat or chicken on my plate and ask, “Are you vegetarian?”

    I find the phrasing of the question most interesting.  It doesn’t come from a place of wanting to learn or truly know more (i.e.: “what do you normally eat?” or “do you eat meat?”), but rather from one of “what pigeonhole can I stick you in?”

    I also find it quite fascinating that just one meatless meal is apparently such a foreign concept to some individuals that their only logical thought is that the person eating this way must be vegetarian.

    Here’s another example: over the past year and a half, I have incorporated various raw food dishes into my diet.

    I recently met a friend for coffee.  Prior to our meeting, I stopped by a local health food store and bought a slice of raw, vegan key lime pie.

    No sooner had I taken my first bite when my friend asked, “Are you raw now?”

    Obviousness aside (I was drinking a latte along with that slice of pie, so clearly the answer was “no”), I once again was faced with this concept of dietary branding.

    Similarly, I see the self-induced pressure many of my clients face when they become interested in a particular style of eating (say, vegan) and begin to embrace it.

    Some have described feeling “bad” about the fact that they may sprinkle a teaspoon of Parmesan cheese over their pasta when they go out to an Italian restaurant a few times a month, even though they otherwise eat in a way that is completely in line with their principles.

    If a pre-existing dietary mold does not entirely work for you, then define your own diet.

    Perhaps the optimal way of eating for you is one that is entirely vegan, except for the three or four times a year that you enjoy tuna sashimi at a top-notch sushi restaurant.

    Or, you are a “localvore” who exclusively eats foods grown within a 100-mile radius, but makes exceptions for pineapples and bananas.

    There is no reason to feel shame or a sense of failure because you “broke” some sort of pre-defined universal code.

    And, if anyone ever asks what “you are”, explain you eschew dietary labels and instead eat a diet that you found to be optimal for YOU.


    You Ask, I Answer: Fructooligosaccharides

    lucuma-powderI’m in need of your expertise after a trip to a health food store around my house.

    Some of the products I was looking at [stated] they were [a source of fructooligosaccharides].

    What is that, and why is that worth mentioning on the packaging?  I’m a little skeptical, but wanted to check with you first.

    — Robin Vulpfer
    (Location withheld)

    Fructooligosaccharides (hereby referred to as FOS, for my keyboard’s sake) are a type of indigestible carbohydrate.

    More specifically, they are short-chain molecules of fructose that are intrinsically found in certain fruits and vegetables.

    Their indigestible status means two things:

    1. Like all other indigestible components/ingredients, they do not contribute calories
    2. Unlike some other indigestible components/ingredients, they are prebiotic

    Prebiotic is a term that basically means “food for probiotic bacteria”.

    The better fed the healthy bacteria in our colon, the better off we are, for it is those bacteria that are implicated in immune health and improved digestive function.

    A diet rich in fruits and vegetables provides a good amount of FOS.

    That said, I have seen FOS mentioned in containers of powdered mesquite, yacon (a root vegetable native to the Andes), and lucuma (a Peruvian fruit) at my local health food store.

    Its fine with me.  Those are whole plant foods (as opposed to, say, a 400-calorie cookie sweetened with FOS), and I think it’s worth mentioning the presence of FOS since not all fruits and vegetables offer it.

    I personally love mesquite, yacon, and lucuma, and always like to add a few teaspoons of each to any smoothie I make.


    Quick & Healthy Recipe: Baked Salmon Burgers

    Canned-SockeyeI eat seafood roughly once a month — mainly at sushi restaurants.  The biggest factor behind that frequency (or lack thereof) is the incongruous relationship between my kitchen and raw fish.

    I’m convinced supernatural powers have determined that no matter how beautiful and ecologically responsible a fillet I purchase, no matter how closely I follow a recipe, and no matter how wonderful my intentions, the finished product is in some way, shape, or form, a bit of a letdown.  Either that or I haven’t yet mastered the art of cooking fish.

    In any case, I was very pleased to find a super easy recipe for delicious baked salmon burgers over at my former New York University nutrition classmate Erica Neuman’s blog, Erica Miss America.

    Since Erica is gluten intolerant, her recipes utilize alternative grains creatively and are accessible to almost everyone!

    Added bonus about her baked salmon burgers?  They utilize canned salmon, which is usually wild (and, consequently, significantly  healthier and more nutritious).  If the wild salmon you purchase contains bones (which are soft and edible), it is also a great source of calcium.

    YIELDS: 6 – 8 patties


    15 oz (2 cans) of salmon, drained
    2 egg whites (Andy’s note: 4 Tablespoons, if using liquid egg whites)
    1 1/2 tbsp lemon juice
    1/2 cup ground oats (Andy’s notes: this refers to oats you grind up in a food processor.  You’ll need roughly 2/3 cup oats; if gluten intolerant, look for ones certified gluten-free)
    1/2 cup finely chopped celery
    1/4 cup chopped scallions, green & white parts included
    1 tbsp cilantro, chopped (Andy’s note: I used dill instead)


    Preheat oven to 450 F.

    Lightly grease a large baking sheet.

    Combine all ingredients in a large bowl. Divide the mixture into 6-8 patties.

    Baked for 15 minutes, then carefully turn the burgers over and bake for an additional 8 minutes.

    To prevent them from falling apart, let them rest for 10 minutes before serving.

    NUTRITIONAL INFORMATION (for 2 patties):

    255 calories
    1.7 grams saturated fat
    457 milligrams sodium
    1.5 grams fiber
    34 grams protein

    Excellent Source of: Calcium, magnesium, manganese, niacin, omega-3 fatty acids, phosphorus, selenium, vitamin B12, vitamin D

    Good Source of: Iron, riboflavin, thiamin

    PS: to increase fiber content, enjoy these burgers with a whole grain or sprouted whole grain bun, or accompany them with sauteed greens!

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