Men's Health Month Recipes

RECIPES

by London Baker, RD, LDN

“Stealth Health” Burger

Ingredients:

For the patties

  • ½ lb ground beef ( 90/10)
  • 1 cup mushrooms, rough chop
  • ½ cup onion, rough chop
  • 2 cloves garlic, minced
  • ½ cup zucchini, rough chop
  • 1 each egg, large
  • ½ cup whole wheat bread crumbs
  • 1 Tbs Worcestershire sauce
  • ½ Tbs black pepper
  • ¼ tsp salt
  • Non-stick cooking spray

Assembling the burger

  • 5 each whole wheat hamburger buns
  • 5 slices cheddar cheese, sharp
  • 5 leaves romaine lettuce
  • 1 each tomato, sliced

Preparation:

  1. Gather all ingredients and equipment
  2. Preheat the grill to medium-high heat or 400 degrees
  3. Place all vegetables into a food processor. Pulse until the vegetables are chopped small (do not puree!)
  4. Combine the remaining ingredients in a large mixing bowl. Mix ingredients together by hand and shape the burger mixture into 5 (4 oz) patties.
  5. Lightly spray the grill with some non-stick cooking spray. Place the patties on the grill and close the lid, cook for 3-4 minutes on each side for medium. Add the cheese 1 minute before removing them from the grill.
  6. Top burgers with lettuce, tomato and enjoy!

Nutrition Information:

Servings: 1 (4 oz) burger with bun | Serving Size: 5 burgers

Per serving: Cal: 332 | Total Fat: 12g | Carbs: 35g | Protein: 26g | Sodium: 501mg


Cowboy Caviar

Ingredients:

Cilantro Lime Vinaigrette

  • 1/4 cup freshly squeezed lime juice
  • 1/2 cup canola oil
  • 2 Tbs honey
  • 2 jalapeños, seeded, minced
  • 2 cloves garlic, minced
  • 1/2 cup loosely packed cilantro
  • 3/4 tsp salt
  • 1 tsp pepper

For the Salad

  • 3 (15-ounce) cans black-eyed peas, rinsed, drained
  • 1 large Vidalia onion, diced small
  • 2 red bell peppers, diced small
  • 4 ribs celery, diced small
  • 2 tablespoons cilantro, chopped

Preparation:

For the vinaigrette:

  1. Place all ingredients in a blender and puree until emulsified

For the salad:

  1. Toss all ingredients with Cilantro Lime Vinaigrette and chill overnight. Serve cold or at room temperature.

Nutrition Information:

Servings: 6 | Serving Size: 1 cup

Per serving: Cal: 240 kcal | Total Fat: 6 g | Carbs: 28 g | Protein: 8 g | Sodium: 480 mg


Salad with Red Wine Vinaigrette

Ingredients:

Red Wine Vinaigrette

  • ½ cup olive oil
  • ¼ cup red wine vinegar
  • 1 Tbs honey
  • 1 Tbs Dijon mustard
  • ½ tsp Thyme, dried
  • ½ tsp oregano, dried
  • ½ tsp salt
  • 1 tsp black pepper

For the Salad

  • 8 cups mixed greens
  • ¼ cup sunflower seeds
  • 1 carrot, shredded
  • 1 cucumber, sliced
  • ½ cup cherry tomatoes. Sliced in half

Preparation:

For the Vinaigrette

  1. Gather all ingredients and equipment.
  2. Place all of the ingredients in a small mixing bowl, whisk well.
  3. Refrigerate and use as needed. Mix vinaigrette before use.

For the Salad

  1. Wash and dry mixed greens. Place the greens in a large mixing bowl
  2. Add the remaining ingredients to the bowl. Toss the salad with ½ cup of the vinaigrette before serving. Enjoy!

Nutrition Information:

Servings: 8 | Serving Size: 1 cup of mixed salad

Per serving: Cal: 80 | Total Fat: 7g | Carbs: 7g | Protein: 1g | Sodium: 110 mg