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Heart Healthy Recipes, Issue #051 - Vegan Burgers, Low-Carb French Fries & Mock Potato Salad
July 31, 2021

Welcome to Heart Healthy Recipes' Newsletter! So glad you are here!

This month we are featuring vegan burgers made with black beans and lentils. Also, a recipe for low-carb French fries and a mock potato salad made with heart-healthy cauliflower.

Also, as a subscriber of this newsletter, you are eligible to receive a 15% discount offer from - please see below for details.

Vegan Burgers

Gluten-free, vegan burgers made with heart-healthy lentils, oats, black beans, mushrooms and more.

Recipe Ingredients:

2½ tablespoons flaxseed, ground

½ cup water

2 tablespoons grapeseed or olive oil

2-3 garlic cloves, minced

1 cup onions, chopped

2 tablespoons tomato paste

6-7 cups lentils, cooked

½ cup black beans, cooked

2 tablespoons beet root, finely grated

½ cup mushrooms, chopped

½ cup green onions, chopped

2 tablespoons balsamic vinegar

sea salt to taste, optional

black pepper, ground

1 cup gluten-free rolled oats

¼ cup almond flour (or similar)

6 gluten-free burger buns

Recipe Instructions:

In a food processor or blender add flaxseed and water, blending until smooth. Transfer to a bowl and set aside.

In a large skillet, heat oil over medium heat and add garlic and onions. Cook for approximately 2 minutes or until softened and opaque. Next, stir in tomato paste, reducing heat to low, and cook 5 minutes. Remove from heat.

In a large bowl, place tomato mixture and stir in lentils. Add half of the black beans and grated beets, mixing well. Transfer half of this mixture into a blender or food processor, blending until smooth. Remove from blender or food processor and return mixture to bowl.

Add mushrooms, green onions, balsamic vinegar, and remaining black beans. Season with sea salt (optional) and black pepper. Mix well. Next, add flaxseed mixture, along with oats and flour. Continue to mix well.

Cover and allow mixture to chill in refrigerator for approximately 1 hour. Remove from refrigerator and form into six ¼-inch thick patties.

In a large skillet, add oil and heat patties. Also, alternative summertime option is to grill outdoors over medium-high heat. Cook each side of burger 3 to 5 minutes on each side.

Serve on gluten-free buns with favorite toppings.

Topping Ideas: Lettuce, spinach, tomato slices, avocado, onions, and/or hummus.

Makes 6 servings.

Low-Carb French Fries

Delicious, low-carbohydrate French fries coming in at approximately 6 to 8 carbs per serving! Made with heart-healthy rutabagas, avocado oil, rosemary and more.

Recipe Ingredients:

2 large rutabagas, peeled and cut into fries

¼ cup avocado oil

½ teaspoon paprika

½ teaspoon rosemary, fresh or dried

½ teaspoon garlic powder

sea salt to taste (optional)

1 teaspoon black pepper, freshly ground

Recipe Instructions:

Preheat oven to 425°F. Peel the rutabagas and then slice into circles about ¼-inch thick. Next, layer the sliced rutabaga circles and slice into sticks approximately ¼-inch wide.

In a large bowl, toss rutabaga spears in the avocado oil until covered. Season with paprika, rosemary, garlic, sea salt (optional), and black pepper.

Arrange the fries in a single layer on an oven safe rack and place in a large, rimmed baking sheet. Also, may place parchment paper between rack and baking sheet for easier clean-up. Roast in oven for approximately 35-45 minutes, or until tender on the inside and crispy on the outside.

To keep house cool during summer months, may utilize an air fryer outside instead. Heat air fryer to 375°F for 20-30 minutes (or see manufacture instructions for French fries).

Serve French fries warm.

Makes 2 servings.

Mock Potato Salad

Low-carb salad made with heart-healthy cauliflower tastes like the classic potato salad, though without all the starch and carbs. The antioxidant-rich cauliflower may also help the heart by reducing inflammation.

Recipe Ingredients:

1 large head cauliflower, chopped into ½-inch pieces

2 eggs, hard boiled, chopped (optional)

⅔ cup avocado oil mayonnaise

1 tablespoon apple cider vinegar

1 tablespoon mustard

½ teaspoon garlic powder

½ teaspoon paprika

sea salt to taste (optional)

¼ teaspoon black pepper

⅓ cup onion, finely chopped

⅓ cup celery, finely chopped

⅓ cup fresh dill, finely chopped

dill or chives, for garnish, optional

Recipe Instructions:

In a large pot, add cauliflower and eggs (if using), along with enough water to cover. Bring water to boil and cover pot with lid. Cook on low heat for 5 minutes or until cauliflower is tender. After 5 minutes, remove the eggs with a spoon and place in cold water, allowing to cool for 5 minutes. Drain cauliflower in a colander and rinse with cold water. Set aside.

While cauliflower and eggs are cooking, whisk avocado oil mayonnaise and apple cider vinegar in a large bowl. Next, add mustard, garlic powder, paprika, sea salt (optional), and black pepper. Continue to whisk until smooth.

Peel and dice the eggs, is using, then add to the large bowl, along with chopped onion, celery, fresh dill and cauliflower. Gently stir ingredients together. Garnish with chives and/or dill, sprinkling with paprika, if desired.

Refrigerate for 30 to 60 minutes because salad is best when served cold.

Makes 4 servings.

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Medical/Nutritional Disclaimer: Heart Healthy Recipes' Newsletter and website offers informational service only and the information contained in this newsletter is not intended as professional nutritional or medical advice. The content in this newsletter should not be used solely during a medical emergency or for the diagnosis or treatment of any medical condition. Please consult your doctor or other qualified health care provider regarding any course of medical treatment.
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