General tips

Buy Local Food : Cultivate an awareness of how far your food travels. When Rich Pirog, Food Systems Program Leader for the Leopold Center for Sustainable Agriculture at Iowa State University, tracked the miles traveled for 16 types of produce, he found that locally sourced fruits and vegetables such as apples, lettuce and tomatoes traveled an average of 56 miles, compared to 1,494 miles — nearly 27 times farther — for the same fruits and vegetables delivered through conventional retail channels. Things get stickier with combination foods, strawberry yogurt for example. Pirog came up with 2,216 miles by adding up the distance traveled for the yogurt’s milk, sugar and strawberries. That figure could be slashed by 90 percent if you buy plain yogurt and stir in some locally grown honey and fruit.

Microwave Tip : Use your microwave as often as possible in the summer. You'll be more comfortable and save on air conditioning costs.

Veggie Burgers Recipe

	Category	Vegetarian Recipes
	Views	97
	Ratings	0

Ingredients And Procedures

3 c cooked lentils

1 c plain bread crumbs

3 egg whites

1 c fresh spinach, cooked -- finely chopped

1/2 c carrots, cooked -- chopped

1/2 c green onion -- chopped

1 c cheddar cheese (about 4 oz.) -- shredded

1 tsp salt

1/8 tsp black pepper

1 Tbsp olive oil

8 whole-wheat buns

CATSUP MAYONAISSE (Optional): 1 c light mayonnaise

2 Tbsp mustard

2 Tbsp catsup

1) Combine lentils, bread crumbs, egg whites, spinach, carrot, onion, Cheddar cheese, salt and pepper in a bowl. Shape into 6 equal patties. Place on a baking sheet. Cover and refrigerate for 2 hours.

2) Heat the oil in a large nonstick skillet. Add burgers; cook 6 minutes, turning over once halfway through cooking.

3) Meanwhile, if preparing the mayonnaise, mix together mayonnaise, mustard and catsup in a small bowl.

4) Place burgers in buns and serve with mayonnaise if using.

Nutrient Value Per Serving: 424 calories, 24 g protein, 11 g fat, 60 g carbohydrate, 918 mg sodium, 20 mg cholesterol.

Exchanges: 3 and 1/2 starch/bread, 1 and 1/2 meat, 1/3 vegetable, 1 and 1/4 fat.

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<h1>Veggie Burgers</h1>
    <b>Ingredients And Procedures</b><p>
        <TABLE cellSpacing=2 cellPadding=3 border=0><TBODY><TR><TD><P><P>3 c cooked lentils <P>1 c plain bread crumbs <P>3 egg whites <P>1 c fresh spinach, cooked -- finely chopped <P>1/2 c carrots, cooked -- chopped <P>1/2 c green onion -- chopped <P>1 c cheddar cheese (about 4 oz.) -- shredded <P>1 tsp salt <P>1/8 tsp black pepper <P>1 Tbsp olive oil <P>8 whole-wheat buns <P>CATSUP MAYONAISSE (Optional): 1 c light mayonnaise <P>2 Tbsp mustard <P>2 Tbsp catsup <P><P>1) Combine lentils, bread crumbs, egg whites, spinach, carrot, onion, Cheddar cheese, salt and pepper in a bowl. Shape into 6 equal patties. Place on a baking sheet. Cover and refrigerate for 2 hours. <P>2) Heat the oil in a large nonstick skillet. Add burgers; cook 6 minutes, turning over once halfway through cooking. <P>3) Meanwhile, if preparing the mayonnaise, mix together mayonnaise, mustard and catsup in a small bowl. <P>4) Place burgers in buns and serve with mayonnaise if using. <P>Nutrient Value Per Serving: 424 calories, 24 g protein, 11 g fat, 60 g carbohydrate, 918 mg sodium, 20 mg cholesterol. <P>Exchanges: 3 and 1/2 starch/bread, 1 and 1/2 meat, 1/3 vegetable, 1 and 1/4 fat. <BR><BR></P></TD></TR></TBODY></TABLE>     <p>
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