Healthy Recipes – Black Bean Sweet Potato Burgers

    Published: 06-16-2009
    Views: 35,921
    Registered Dietitian Tracee Brenner demonstrates how to make black bean sweet potato burgers.

    Tracee Brenner

    Tracee is founder of Nutrition is Healing a nutrition counseling firm to provide individualized services regarding weight loss, eating disorders, prevention of heart disease, diabetes, blood pressure, GI issues and overall wellness. The focus is on Holistic Nutrition, incorporating the importance of eating real foods, such as fruits, vegetables, whole grains, herbs and spices and understanding the incredible benefits they have on your body, as well as stress reducing techniques. Tracee went to Johnson and Wales Culinary school and graduated in 1986 and went back to school to become a Registered Dietitian at Marymount College and did her internship at New York Hospital Cornell Medical Center. She recently co-authored the book Whole Life Nurtition: A Simple Approach to Nourishing America’s Busy Families. Tracee is currently launching a company web-site www.Realfoodmoms.com which include a blog and cooking section for parents, rankings of healthy food products and a nutrition section answering questions from teens and tweens. Tracee continued her education at the Institute for Integrative Nutrition and participates in many continue education classes including Mind Body Medicine through the Institute of Mind Body Medicine. Tracee is a member of the American Dietetic Association and Nutrition Entrepreneurs, Nutrition in Complementary Care and Weight Management practice groups. She is also a member of the American Botanical Society and a member of the Haworth School Wellness Committee and Action For Healthy Kids.

    Tracee Yablon-Brenner: Hi! Im Tracee, with Nutrition is Healing. Today, we are going to make some awesome burger alternatives. The first one is a sweet potato and black bean burger. First step will be to mix the ingredients. We are going to start with some black beans, these are two cans of organic black beans which were prepared with Kombu. Kombu is a sea vegetable, which has an interaction with beans to release the digestion enzymes so you dont get the flatulence you will with beans. So, its great to look at canned beans that are cooked with Kombu or you can make you own black beans by soaking them overnight and boiling them for 20 minutes with Kombu and using those. I did the easy way with the canned beans. Now, you are going to take one large sweet potato thats cooked already, you can bake it in the oven at 400 degrees for 45 minutes to an hour till its nice and soft or you can put it in the microwave, depending on your microwave four to five minutes for one single potato and then you need to let it sit for five minutes because its going to be hard when it first comes out, and letting it sit will soften the potato. Sweet potatoes and black beans are both really high in fiber.

    Now, we are going to cut out, cut the sweet potato in half and we are going to scoop out the inside of the potato, and add it to the black beans, and then mash it altogether. Now, Im using a fork, if you have a potato masher that would make it easier to use. Now black beans and sweet potatoes is a nice combination together. The sweet potatoes are nice and sweet, has a nice consistency in flavor with the black beans.

    Now Im mashing the potatoes, and then Im going to add some spices and binding ingredients. Now, when the beans and sweet potatoes are mashed together you can add quarter cup of onions, to add nice flavor and some quick cooking oats to bind it, which is also high in flavor. Weve got to make sure using a lot of water with this burger. Some Dijon mustard for flavor, and also moistness, a table spoon of Dijon mustard, half a cup of oats, quarter cup of onion, teaspoon of cumin, I like the combination of cumin and cinnamon together. Cumin is a little aromatic and flavorful and cinnamon helps to bring that out as well and quarter teaspoon of sea salt, which also helps bring out the flavor of the spices. Now, Im going to take some fresh ginger and Im going to grate like a quarter teaspoon of that. You can also use ginger powder. I like the flavor of the fresh ginger though. So, you can find it pretty easily in most supermarkets today. I just like to add a little -- you dont really need to measure it just for nice flavor. It combines a nice flavor with the cumin, and the cinnamon and the sweet potato and ginger, brings out the flavor of the sweet potato, adds a nice flavor together.

    Now, Im going to just put the ginger in, mix it together, the oven should be preheated to 350 degrees. Thats how you to make the mixture for the sweet potato black bean burger.

    In our next step we are going to make them into patties.