Welcome back, today I'm bringing "Living Healthy Chicago"
to you from my home as I practice social distancing.
And as many of us are spending more and more time at home
these days we're also trying to make healthy meal choices.
So let's find out how to maximize the health benefits
if veggie burgers are on the menu.
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So today I'm with Kendra from Drizzle Kitchen
and I can't speak for everybody Kendra but I think most
of us love to sink our teeth into a delicious burger
whether it be meat or vegetarian based.
But, like all foods that we're eating it's very important
to be mindful of the ingredients that goes into those meals.
So let's talk about the ingredients that we're putting in
or we might be getting from some veggie burgers.
- So a lot of the new burgers on the market right now
are meant to emulate meat, they're really processed.
Not all of them but a lot of the newer ones now are filled
with inflammatory oils, they are gonna be higher in salts,
they are filled with really processed protein.
- You say it's healthier to then make 'em at home?
- Totally, I mean similar to almost anything it's healthier
to make it at home 'cause you know what's going into it.
- One of the important things to think about is adding color
when you're making that veggie burger.
- Yes, we've talked before about shopping the rainbow
at the grocery store and then eating it
and technically the rule is the more vibrant the color
the more nutrition it has.
- Does that count for the number of servings of vegetables
we need to get in a daily?
- Totally, it's a really great way to actually sneak
those things in.
You can sneak them into the burger and then you can also
load it up on top.
Tomatoes are filled with lycopene.
Micro greens, they are awesome, they're like little dense
powerhouses of nutrition.
Avocado are actually really great one, healthy fats.
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- We're kicking things off here with these chickpeas.
- We are, just throw in a food processor.
If you have a bigger food processor it's beautiful
'cause you can just throw all of it in there
at the same time.
We're just gonna give it a little chop.
This is such a good source of nutrition.
And then we're gonna add some flavor with our onion.
Then we're gonna add everything else into here
because you need a little moisture.
A garlic clove.
We're gonna use my favorite kitchen tool.
And if you wanna hand me the lemon actually.
- Oh the lemon 'cause you're on the plane.
- Right. - A little bit
of brightness to the flavor.
Now are we adding the juice of the lemon
or just the zest? - No, just the zest.
Not only does it add flavor it adds tons of antioxidants.
Okay and then the egg and cumin and the flour.
- 'Cause this is the binder?
- Yes.
- [Jane] Oh look at that, oh perfect.
- I'm gonna add a little salt to this because I know it's
gonna need it.
So we're gonna let this sit for about 15, 20 minutes.
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The easiest way to form these is if you put a little flour
on your hands, form it into a little patty.
- So we do that and we head over to--
- Head over to the stove.
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We have all these fun things to put on top.
So these are just some of my favorite things.
I love a sliced tomato, I love these little
baby gem lettuces, they're super tender and tasty,
and then micro greens of course.
- My new fave. - And avocado crumb.
I like to start the crumb.
See we don't have buns, we're using the burger as the bun.
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- What I learned today is that by making your veggie burgers
at home, it's simple and easy, you're putting
the good ingredients in and you're getting
all the good nutrition out.
- Absolutely, you're starting with a really fantastically
nutritious thing, a bean.
So you have this platform to increase nutrition in a
super delicious, fun, easy recipe that you can do at home.
- I love it, Kendra thank you so much.
- Of course.
- Do you make your own veggie burgers?
We wanna check 'em out.
Just tag us on Instagram @livinghealthytv.
Let's try this.
- Oh yeah.
- Okay, here we go.
That is so good!