Black Bean and Walnut Burgers - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/2 cup walnuts
- 1/2 cup rolled oats
- 1 tablespoon flax seeds
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 1 pinch ground cinnamon
- 2 (15 ounce) cans black beans, rinsed and drained
- 1/2 cup mashed cooked sweet potato
- 1 egg, beaten
- 1/4 cup minced onion
- 1 Fresno chile pepper, seeded and minced
- 1 small crimini mushroom, minced
- 3 cloves garlic, minced
- 1/2 teaspoon soy sauce
- 1/2 cup vegetable oil
Instructions
- Process walnuts in a food processor until you have a coarse powder; add oats, flax seeds, cumin, paprika, salt, and ground cinnamon and process again until the oats are ground into a coarse powder. Put black beans and sweet potato into the processor bowl; process until smooth and transfer to a mixing bowl.
- Stir egg, onion, Fresno chile, crimini mushroom, garlic, and soy sauce into the black bean mixture until smoothly integrated; shape into 6 patties.
- Heat vegetable oil in a skillet over medium-high heat until shimmering. Fry patties in oil until a deep-brown crust forms, about 5 minutes per side.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Nuts, Walnuts.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Nuts are...
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