Introduction: Anti-Cancer Veggie Burgers

Picture of Anti-Cancer Veggie Burgers

To me, a superfood is something that is not only good for you, but also tastes super delicious and is not too complicated or expensive to make.

When I saw the Instructables Superfood Contest, my mind immediately started working. I love challenges in the kitchen. I wanted to create a super version of a popular comfort food, a version that is good for you and yet is satisfying and delicious. Burgers came to mind -- I wanted to make them healthy. Whereas traditional beef burgers, which are loaded with saturated fat and animal protein, increase your risk of cancer, these satisfying veggie burgers can, when combined with a balanced, plant-based diet and healthy lifestyle, help reduce the risk of getting cancer (see the next step)!

If you are looking for a superfood, these burgers will fit the bill. They have a soft, almost juicy texture, a subtle, smoky flavor, and an oh-so-good-for-you ingredient list!

DISCLAIMER: This instructable is meant for informational purposes only and should not be used for self-treatment. If you or a loved one suffers from cancer, please see a qualified doctor.

Step 1: Nutrition and Benefits

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If you are not intersted in knowing why these burgers are so good for you but just want to have a tasty meal, you can skip this step. Otherwise, read on!

Veggie burger and beef burger comparison:

(Veggie burger nutrition facts from Calorie Count.)

These anti-cancer veggie burgers are only 129 calories each, whereas a traditional beef burger is about 300 calories, plus minus.

These burgers have only 4.9 g. of fat, whereas a beef burger is between 10 and 25 g.

A veggie burger has a balanced 6 g. plant protein, whereas a beef burger has an average of 20 g. concentrated animal protein.

These veggie burgers are also high in vitamin A and C, both of which are especially needed if you suffer from cancer.

Why I chose the ingredients:

Onions and garlic: Antioxidants. Key to flavor in almost all savory vegetarian dishes.

Tomatoes: Contain lycopene, an antioxidant; rich in carotene. Adds a deep, meaty flavor.

Red pepper: Carotene an vitamin C. Adds a smoky flavor.

Greens: Contain lutein, an anti-cancer agent; antioxidants. We need more of them, and this is a good place to hide them!

Beans: Protease inhibitors; fiber food; soybeans contain genistein and diadzein, two antioxidants. Adds plant-based protein.

Walnuts: Lignan food. Adds depth of flavor and a natural richness.

Oats: High-fiber food. Binds patties together and locks in moisture.

Turmeric: Antioxidant. Adds a beautiful golden color.

Cayenne: A carrier for all the other healthy stuff!

Please note that smoked food can promote cancer, so if you feel uncomfortable using liquid smoke, it is perfectly fine to omit it.

Step 2: Ingredients

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Yields: 14 patties

2 small onions, finely chopped
4 cloves garlic, minced
1 sweet red pepper, finely chopped
1 c. packed finely chopped greens
2 Tbsp. water
1/2 c. walnuts or almonds
1 c. cooked soybeans or other beans
1 c. water
4 Tbsp. tomato paste
3 to 4 tsp. sea salt
1/4 tsp. turmeric
1 dash cayenne
1/2 tsp. liquid smoke, optional
3 c. quick oats

Step 3: Roast the Vegetables

Picture of Roast the Vegetables

Chop up 2 small onions, mince 4 cloves garlic, and dice 1 sweet red pepper. Spread the vegetables in a thick square on a baking sheet. Roast in the oven at 350° F for 20 minutes until collapsed and lightly browned, stirring every few minutes. Make sure to gather the vegetables into a thick square after stirring to prevent the edges and stray vegetables from burning.

Step 4: Steam the Greens

Picture of Steam the Greens

Finely chop up some greens of your choice, like bok choy, spinach, kale, collard greens, etc. Measure 1 cup packed greens and dump in a pot with 2 tablespoons water. Put on the lid and steam till the greens are wilted but still bright in color.

Step 5: Puree the Protein

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Puree 1/2 cup walnuts, 1 cup cooked soybeans, and 1 cup water in the blender. Stop when the mixture is still a bit coarse.

Step 6: Mix Everything

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Add the roasted vegetables and steamed greens to the blender together with 4 tablespoons tomato paste, 3 to 4 teaspoons sea salt, 1/4 teaspoon turmeric, 1 dash cayenne, and 1/2 teaspoon liquid smoke (optional). Pulse till combined and vegetables are finely chopped.

Pour into a pot (the one used for steaming the greens) and stir in 3 cups quick oats. Let the mixture sit about 5 minutes to thicken.

Step 7: Make Patties and Bake

Picture of Make Patties and Bake

Shape the mixture into patties on parchment paper or oiled baking sheet. I spooned the mixture into a mason jar canning ring and then lifted off the ring to make nice round patties.

Bake the patties in the oven at 400° F for 30 minutes., flipping the patties after 20 minutes.

Step 8: Serve!

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Serve the veggie burgers warm in whole wheat buns with fresh vegetables of your choice and ketchup (see the next step for an all-natural, sugar-free, and vinegar-free homemade ketchup). The burger patties are also nice as a side dish with pasta, rice, or potatoes. Leftovers can be frozen and thawed in the oven or an ungreased skillet on the stovetop when needed.

Take care of yourself and enjoy some delicious veggie burgers!

For more recipes like this, visit www.creativevegancooking.com

Step 9: Homemade All-Natural Ketchup

Picture of Homemade All-Natural Ketchup

Yields: 4 Tbsp. -- 4 servings

2 Tbsp. fresh passion fruit juice (about 2 large yellow passion fruits)
2 Tbsp. tomato paste
2 pinches garlic or onion powder
2 to 4 pinches sea salt
1 tsp. honey or raw sugar, if needed

Mix passion fruit juice and tomato paste. Season with a little garlic or onion powder and salt. If the ketchup is too tart, add a little honey or sugar.

Comments

SentOnFriday (author)2015-03-02

These things are amazing, finally a healthy alternative to one of my favorite meals ;) Thank you for sharing.

Thederpyninja (author)2015-02-01

These burgers look delicious, thanks for sharing!

You are welcome! I hope you try them out!

grannyjones (author)2015-01-26

The term "anti-cancer" is nearly always BS, but eating meat makes you sexy.

PinchOfChili (author)grannyjones2015-01-26

You may be right, but even though meat may make you develop faster when you are young, it also makes you age faster. This is due to the high levels of the IGF-1 hormone found in meat and dairy. This hormone stimulates the production and growth of new cells and the removal of old and can therefore in larger amounts also cause cancer. Dr. T. Colin Campbell, PhD, explains, "Increasing body growth may be useful for farm animal production and growing children faster, but it also means growing cancer cells faster, improving conditions for heart disease and speeding up aging—each of which has been documented. Growing young girls more rapidly means earlier sexual maturation, higher circulating levels of estrogen and, eventually, elevated breast cancer risk" (Read article here).

Remarkable! I'm eating wild pheasant casserole tonight. I will report back.

Viaticus (author)2015-01-24

I'm rather surprised at the comments - based on current publications, information and general mindset of healthy living, these claims appear to be well thought out and documented. Worst case, it's plant based and that's just healthy no matter how you look at it. I'm adding this to my "must try" list. Hey - I can throw on a slab of cheddar cheese and a thick coat of mayo and it will STILL be healthier than the Bubba Burgers I used to eat! Thanks for the post Snowball10!

PinchOfChili (author)Viaticus2015-01-24

Thank you for saying this Viaticus!

Kurt E. Clothier (author)2015-01-24

I will have to try this soon, but I will definitely use mustard instead of ketchup... Mustard from the store has Turmeric in it (in addition to the bit you added to the burger), which protects against various cancers, cardiovascular diseases, arthritis and more! Nice work.

Thanks for mentioning the turmeric in mustard – I didn't think about that!

DaVidMaker (author)2015-01-24

dude, that looks so good I just wanna make it right now but I don't have ingredients

DisparV (author)2015-01-21

Can I see your peer-reviewed researsh that this burger is anti-cancer?

Don't make claims you can not back up... It is kind of illegal in the food industry...

PinchOfChili (author)DisparV2015-01-21

Hi DisparV,

First of all, take a look at this series that explains how a plantbased diet in general can help prevent cancer. I would advise you to read the articles one by one from the beginning, as they build on each other.
The Body's Protein Needs
Animal Protein and the Body
Protein and Strength
Animal Protein and Cancer
How to Get Enough Protein From a Vegan Diet

To learn more about the specific ingredients used in these burgers, you can read the section about cancer in Natural Remedies Encyclopedia by Vance Ferrell and Harold M. Cherne, M. D. For your convenience, I have attached a copy of the pages.

Lastly, remember that Instructables is a place to share our findings and creations and that every person is to judge for himself. This instructable is meant for general information only and should not be used for self-treatment. If you or a loved one suffers from cancer, please consult a qualified doctor.

All the best.

TANZMEISTER (author)PinchOfChili2015-01-23

Anti-cancer is not the same as preventing cancer.

PinchOfChili (author)TANZMEISTER2015-01-24

According to the dictionary, anticancer means: "For or used in the prevention or treatment of cancer." Just like any other cancer medicine or treatment, these burgers alone will not do it, as I have already explained, but they are an example of a plantbased diet that, according to science (e.g. the documentary and book Forks Over Knives), can both prevent and treat cancer.

Akin Yildiz (author)DisparV2015-01-21

here is your proof Dispar; youtu.be/7YFS5qlAzgc?t=7s

TANZMEISTER (author)Akin Yildiz2015-01-23

Youtube videos are not proof...how bout some peer reviewed science.

flim (author)DisparV2015-01-21

Thank god you wrote this!

PinchOfChili (author)2015-01-21

Please note that I have updated the instructable so it hopefully is more clear. :)

"... these satisfying veggie burgers can, when combined with a balanced, plant-based diet and healthy lifestyle, help reduce the risk of getting cancer..."

"DISCLAIMER: ..."

TANZMEISTER (author)PinchOfChili2015-01-23

Kill the Anti-Cancer in the picture, it's a false claim, and even with a lousy disclaimer it still insinuates information unsubstantiated by science.

byron.green.904 (author)2015-01-22

Looks good but I have a question?

Do you cook the oats before you add them to the mixture?

Thanks in advance,

Byron

No, the oats are added dry. They will be cooked during the baking process and thus help thicken and firm up the patties.

Hope you try it out!

flim (author)2015-01-21

Just call it a Veggie Burger. You don't see people posting Smoothies that make you fly, do you? :)

Madouc44 (author)flim2015-01-22

Thank you so much for this one ^^

DisparV (author)2015-01-21

YouTube is almost never proof. And it is even less likely it is peer reviewed. Think for yourself... Sincerely Dispar Vulgo

DisparV (author)Akin Yildiz2015-01-21

I am not saying if you only eat plants you don't have a healty lifestyle. Don't call stuff something that they aren't. Especially that involves such a dreadfull disease.

confu (author)2015-01-21

Sounds tasty, healthy and looks good!!

But I would definitely omit the phrase "anti-cancer"-"whatever" in the headline.
My brother-in-law died at 31 from pancreatic cancer.
He didn´t smoke or drink, had a healthy diet all his life and was very athletic (local basketball-"star"). Left my sister and my now 4yo nephew.
My mom survived breast cancer and my dad lung cancer, thankfully. My paternal grandmother and my maternal grandfather died from cancer. Except my dad, who smoked, they all lived pretty healthy.
Also this doesn´t fit for little children suffering from leukemia or other types of cancer, it can´t be due to 'malnutrition' in that cases, "it happens".
Your sources and recommendations might be right to reduce certain risks, but they can not actually prevent cancer. So please don´t claim it. Might be painful and/or triggering for affected people.

That said, pretty nice Instructable!

Regards

PinchOfChili (author)confu2015-01-21

I'm sorry to hear about your family members dying from cancer! My grandfather died just a few months ago of prostate cancer, and that is one of the reasons I'm interested in how you can prevent/reduce the risk of cancer, however you want to say it. Please keep in mind that these veggie burgers alone cannot prevent cancer. They have to be combined with a healthy lifestyle in general. Here I'm takling about a diet free from all animal products, refined sugar, refined flour, refined fat, and high in fruit and veggies (preferably fresh) combined with lots of water, sunshine, fresh air, exercise, rest, temperance, and trust in God. These burgers are just an example of a healthy, natural meal (note for example that nothing is fried).

And I agree that cancer can happen anyway, which is sad. Thank you for bringing that up!

nikkkki (author)2015-01-20

yes, healthy food can also be tasty

PinchOfChili (author)nikkkki2015-01-20

Absolutely!

lisavegano (author)2015-01-20

Yes nice and good food

PinchOfChili (author)lisavegano2015-01-20

True!

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Bio: Inspired by my cat Chili, who is full of fun and energy, I like to share about food and other home crafts with a new ... More »
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