FitSugar

Veggie Burger Breakdown

FitSugar — Tue, 01 Jul 2008 11:00:00 PDT

The Fourth of July is just around the corner, and I'm sure you're gearing up for some BBQs. If you're watching your saturated fat and cholesterol intake, veggie burgers are a great option. And according to my burger poll many of you prefer veggie burgers, too. There are so many different brands and flavors out there now, the selection can be a little overwhelming. Some burgers are made with soy and others with grains. Other veggie burgers are just that and made from veggies. Sunshine even makes their burgers with sunflower seeds. Depending on the main ingredients, all your options will differ in calories, sodium, carbs, and protein, so check out this breakdown to see which one satisfies your needs.

Veggie Burger (1 patty)	Calories	Total Fat (g)	Cholesterol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Amy's Kitchen All American Veggie Burger	120	3	0	390	15	3	10
Amy's Kitchen California Veggie Burger	140	5	0	430	19	4	6
Boca All American Flame Grilled	90	3	5	280	4	4.5	14
Boca Original Vegan	70	.5	0	280	6	4	13

There's plenty more and to see them just

How to Cut 500 Calories From Your Day

Jenny Sugar — Tue, 29 Nov 2011 11:21:13 PST

In order to lose a pound in seven days, you need to cut out or burn 3,500 calories in a week. That's 500 fewer calories a day. If you just can't squeeze in a workout, here's how you can cut those calories out of your diet, a little bit at a time.

*This is not a full day's meal plan, but rather examples of where you can cut calories in your daily diet.

Breakfast

Choose vanilla Greek yogurt (120 calories) instead of blueberry-flavored (140 calories): save 20 calories
Top yogurt with 15 sliced grapes (51 calories) instead of adding a quarter cup Craisins (104 calories): save 53 calories

Breakfast calories saved: 73

Continue reading to find out how to cut the rest of your calories from lunch, dinner, and dessert.

5 Must-Have Foods You Need Before Going Vegan

Lizzie Fuhr — Fri, 23 Sep 2011 03:06:04 PDT

I'm not sure whether it's the readily available resources online or the sheer number of food documentaries I've watched (Forks Over Knives was the latest viewing that gently pushed me over the edge), but I've officially decided to go vegan for 30 days. I realize this lifestyle change is not for everyone, but making the shift is something I feel ready to experiment with, if only for a limited time. After combing through resources and more than a few vegan must-have lists, I bravely headed out to my natural foods store to stock up on essentials. Feeling a little overwhelmed, it was like I had never been in a market before! In order to save you this struggle, I've prepared a beginner's guide for making the shift to a vegan diet.

Here are five items you'll definitely want to have before starting a vegan diet!

Legumes and grains. Beans and grains are going to become your new favorite friends. Beans are one of the options for vegans that are full of the nutrients we all need. Be sure to check out these five vegan dishes to help you create complete proteins. Similar to beans, whole grains are integral to a healthy diet. They're full of the fiber, protein, and vitamins our bodies need to run like a well-oiled machine. I've also learned that they really help fill you up. Quinoa is an awesome grain to start out with since it pairs well with just about anything!
Dairy substitutes. I've been a vegetarian for extended periods in the past, so giving up meat is a little less of a struggle. But going dairy-free is a whole new ball game! I've been absolutely amazed at the plethora of options I never knew existed for dairy-free divas. I am loving Follow Your Heart's nondairy dressings and vegan cheddar. Instead of cow's milk, try hemp, soy, or my personal favorite, almond milk. It's got the same smoothness and texture you love about the milk you used to douse your cereal with.

See the rest of my must-have vegan food items after the break!

Fast & Easy Dinner: Tempeh-Walnut Burgers

partysugar — Thu, 25 Oct 2007 10:00:02 PDT

While the Boca brand makes a pretty decent frozen veggie burger, it's not that difficult to make your own version at home, so why not whip one up tonight? In this recipe, tempeh is mixed with toasted walnuts, dijon mustard, and soy sauce to make a flavorful meat-free patty. Garnished with a tangy mayonnaise and the usual burger accompaniments - lettuce and tomatoes - this makes for a filling and tasty meal. To experiment with this dish,

Tempeh-Walnut Burgers
From Vegetarian Times magazine

1 1/2 cups walnuts (6 1/2 oz.)
2 (8-oz.) pkgs. tempeh, each cut in half
1 Tbs. Dijon mustard
1 Tbs. tamari or reduced-sodium soy sauce
1 Tbs. olive oil, plus additional for brushing
1/2 cup finely chopped onion
3 medium cloves garlic, minced
1/2 cup finely diced red bell pepper
1/2 cup finely chopped celery
1 Tbs. minced fresh rosemary
1/2 tsp. salt
1/4 tsp. freshly ground pepper
1/2 cup (packed) pitted chopped kalamata olives
8 whole-wheat English muffins or buns, split
Flavored Mayonnaise, lettuce and tomato slices for serving

Preheat oven to 350°F. Spread walnuts on baking sheet and bake until lightly toasted, 8 to 10 minutes. Set aside to cool.
Meanwhile, in large saucepan fitted with steamer basket, bring 2 inches water to a boil over high heat. Add tempeh, cover and steam 20 minutes. Remove from steamer and set aside.
In food processor, pulse toasted walnuts to fine powder. Add half the steamed tempeh, mustard, tamari and puree until smooth.
Transfer mixture to large bowl. Crumble remaining tempeh into very small pieces, add to mixture in bowl and mix well. Set aside.
In large skillet, heat 1 tablespoon oil over medium-high heat. Add onion and cook, stirring often, until softened, about 3 minutes. Add garlic, bell pepper, celery, rosemary, salt and pepper and cook, stirring often, 5 minutes. Add to tempeh mixture along with olives; mix well. Using 1/2 cup for each and packing firmly, form mixture into 8 round patties.
Prepare a hot charcoal fire or preheat gas grill to high. Place burgers on grill rack, brush with oil and cook until golden brown, 3 to 4 minutes per side. Serve hot on muffins with mayonnaise, lettuce and tomato slices.

Makes 8.

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Veggie Burger (1 patty)	Calories	Total Fat (g)	Cholesterol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Boca Grilled Vegetable	80	1	0	300	7	4	12
Boca Cheeseburger	100	4.65	10	360	5	4	13
Boca Garden Vegetable Made With Organic Soy	130	3	0	400	9	4	15
Boca Roasted Garlic Made With Organic Soy	130	.5	0	470	9	4	16
Gardenburger Original	100	3.5	5	420	14	5	5
Gardenburger Sun-Dried Tomato Basil	100	3	5	310	15	5	5
Gardenburger Portabella	90	2.5	5	360	15	5	5
Gardenburger Black Bean Chipotle	80	2.5	0	250	13	5	5
Gardenburger GardenVegan	100	1	0	230	12	3	10
Gardenburger California Burger	90	3.5	0	380	12	2	3
Morningstar Farms Cheddar Burger (contains partially hydrogenated soybean oil)	150	7	10	480	10	3	13
Morningstar Farms Mushroom Lover's (contains corn syrup solids)	110	6	0	220	8	less than 1	7
Morningstar Farms Veggie Medley made with Organic Soy	120	4	0	260	11	2	11
Morningstar Farms Classic Burger made with Organic Soy	150	6	0	280	9	3	14
Morningstar Farms Spicy Black Bean Veggie	120	4	0	350	13	4	11
Sunshine Burger South West	240	12	0	240	26	9	6
Wildwood Tofu-Veggie Burger, Original	180	13	0	330	8	1	12
Wildwood Tofu-Veggie Burger, South West	190	13	0	320	9	2	11