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Baked Black Bean Burgers, Nancysomething!, Hall of Famers Talk Health


Baked Black Bean Burgers

Recipe and photo courtesy of Newark Natural Foods Co-Op


3 cups cooked black beans
1 cup cooked quinoa
1 cup mashed sweet potato
1/3 cup chopped onion
1/2 cup roughly chopped sprouted pumpkin seeds
1 cup freshly grated carrot
1/3 cup nutritional yeast
1 cup ground flax seed
1/4 cup chile powder
3 tablespoons vegan barbecue sauce
1 tablespoon (2 cloves) minced garlic
1 teaspoon salt
1 teaspoon pepper
1/2 cup sesame oil
1/4-1/2 cup water
1/4 cup gluten-free oats


1.  Preheat oven to 400 degrees Fahrenheit
2.  In a food processor, combine ALL ingredients except oil, water, and oats. Combine until ingredients are all mixed, but not mushy. There will still be some chunks in this burger!
3.  Pour contents of food processor into a large mixing bowl. Add water and oil, and stir well. Add oats to mixture, allowing it to absorb excess moisture.
4.  Form into at least 12 hockey puck-sized patties, and place onto a non-stick baking sheet.
5.  Bake for about 15 minutes, or until burgers are uniformly browned and cooked all the way through. Serve with tomatoes, avocado, grilled onions, sprouts and your favorite mustard on a delicious whole wheat or gluten-free bun.

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It’s time for another episode of Nancysomething! You remember our series on Nancy Fleming, the Delawarean in search of a healthy makeover? When we last saw Nancy, she had lost more than 50 pounds through diet and exercise and her arterial blockage had decreased from 49 to 34 percent.

You may recall that Nancy’s makeover journey began in 2011 when she was preparing to run a half marathon and was warned by her physician that she needed a healthier lifestyle to unblock her carotid arteries before she could successfully run longer distances.

On May 12, Nancy not only ran the Delaware Half Marathon, but she came in 12th in her fiftysomething age group.

“The priority is living this lifestyle,” says Fleming. “All those years people said it’s a lifestyle not a diet, and I have been living this lifestyle and loving it. In our society, everyone wants a quick fix and my story is the best example of that.”

I asked Nancy to share her secrets for maintaining healthy habits to meet her goals.

“I make sure to eat a lean protein with every meal or snack,” she says. “It’s my main rule. My trick with carbs is to eat the protein first, and then see if I am still hungry for the carbs.”

A Day In the Life of a Healthy Nancy:

  • Breakfast: “I eat two poached eggs, two slices of Canadian bacon and whatever vegetables are left over from the night before.”
  • Lunch: “I usually have a Caesar or chef salad with lean protein like chicken, or a turkey sandwich with a vegetable. I try to go light on dairy and salad dressings.”
  • Dinner: “I like to alternate between fish, chicken and pork with green vegetables. Sometimes I will have a baked or sweet potato every now and then. For a healthy dessert, I like Chobani Greek yogurt with fruit.”
  • “For exercise, I run a few miles three times a week with a long run on Saturday mornings. Once a week I do a strength training session full of squats, lunges and weights.”

As someone who has followed Nancy’s journey for a year now, I just want to share with Get Healthy, Delaware! readers how proud I am of both her progress and her achievements at the Delaware Half Marathon. For me, the best part is that I am not just proud, I’m inspired. I hope you are, too.

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Hall of Famers Talk Health

Want to know how local boxing legend Henry Milligan stays in shape? Read on as Delaware’s heralded athletes of yore share their secrets to maintaining a healthy lifestyle. (more)



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Healthy Events

Saturday, June 1
PCAN Purple Stride Delaware 5K Run/Walk
Location  Dravo Plaza,
900 Justison St., Wilmington
Time  Registration 8:30 a.m., race begins 10 a.m.
More info.  ahapgood@pancanvolunteer.org

Monday, June 3
Bayhealth Osteoporosis Screening
Location  BETT Center Conference Room, 208 W. Water St., Dover
Time 9 a.m.-11 a.m.
More info.  744-6227, or 744-7135

Thursday, June 6
Christiana Care Free Lecture and Demonstration: Making Peace with Food and Exercising Your Common Sense
Location  Eugene du Pont Preventive Medicine & Rehabilitation Institute, 3506 Kennett Pike, Wilmington
Time 6 p.m.-7:30 p.m.
More info.  800-693-CARE (2273) to register

To submit your health-related event, email shari@shortanswerconsulting.com