Defence Booster recipe ideas....

So as this flu season seems to be hitting harder than usual its about time I got round to posting those recipes that will help in ensuring our flavonoid intake is sufficient!

It may not be the time of year when you want to be eating raw, but in severe cases it would be wise to eat your fruits and vegetables raw (the flavonoid content will be higher).

This is a great one, which I posted a while back because of the spinach and onion content:

http://thisiskimsfood.blogspot.com/2009/11/green-rice.html

Bean Burgers

For so many reasons I want to be eating lots of beans just now,  wholesome, comforting and delicious.  So with beans which are strong colored (the coloring is where the flavonoid content is)  I have come up with a bean burger recipe!

• 1/2 medium red onion, finely chopped.
• 2 cloves of garlic crushed 
• 1 (15 ounce) can of black beans, rinsed and drained or 1 and a half cups of soaked and cooked dried beans.
• 1 (15 ounce) can of kidney beans, rinsed and drained or 1 and a half cups of soaked and cooked dried beans.
• 2 tablespoons freshly chopped cilantro leaves
• 2 teaspoons freshly chopped parsley leaves
• 1 egg
• 1 teaspoon cayenne pepper and 1 teaspoon cumin powder
• 1/2 cup bread crumbs
• Salt and fresh ground black pepper

1. In a food processor, pulse onion and garlic until finely chopped. Add 1/2 of the black beans and half of the kidney beans, cilantro, parsley, egg, and spices and pulse to combine.  Depending on your desired consistency,  you may want to pulse a little and make the mixture a bit rougher.

2. Transfer mixture to a large mixing bowl, add the remaining  beans and the bread crumbs. Season with salt and pepper, to taste, and mix until well combined.

3. Grill or fry in oil of choice.  Serve on buns, with salad, or however you like!