Lunch: Black Bean and Walnut Burgers

Recipe by ademuri Hearty and nutty, these black bean burgers are sure to satisfy.

This recipe includes fertility superfoods such as:

Cinnamon, Flax Seed, Nuts, Walnuts

Health and fertility benefits of Black Bean and Walnut Burgers

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). Flaxseed can be used to combat PCOS as it helps decrease androgen levels. It contains lignans that increase the production of sex hormone binding globulin (SHBG) that binds testosterone in the blood, thereby preventing it from wreaking havoc in the body. Being high in fiber, flaxseed helps slow down glucose metabolism and lower cholesterol levels. The omega-3 fatty acids in this flaxseed also reduce inflammation, lower blood pressure and reduce the risk of chronic diseases like heart disease. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Walnuts are low on the glycemic index. What’s more, they also lower the glycemic index of other foods that you eat in conjunction with these nuts. Any kind of nuts provide a healthy source of fat and a great way to encourage PCOS weight loss.

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.

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