Slim Down As the Weather Warms Up: Homemade Black Bean Cakes with Avocado Crème

The sun has been shining all week, my heat is off, and I've even pulled out my sandals and sundresses. With all this warm weather in South Carolina, you just can't help but to get psyched for spring. For those of us who have been hibernating in heavy clothing and cramming down comfort foods, it's a great time to lighten up the menu. I'm not one to use very many low fat ingredients, in fact, I hardly ever pick up low fat foods. But when it's time to drop that winter baggage, I go heavy on the vegetables and light on the processed foods. The more whole foods, including fruits, vegetables, nuts, seeds, and complex carbohydrates, in your diet, the better. But enough of the diet talk, back to the food.

This light lunch or dinner recipe is flexible, so adjust it however you like. Just remember, it’s all about ratios. You have to make sure that you use enough dry ingredients versus wet ingredients so that the cake holds together. I prefer black beans because they’re cheap and they make for a flavorful burger. In addition, I try to use fresh bread crumbs. They really make a difference. Just keep your day old bread instead of throwing it away, and toss it in the cakes. You can also make them as spicy as you like. I use a good amount of chili powder and a pinch of cayenne pepper, but you could even add part of a jalapeño pepper. If you use canned black beans, make sure to give them a good rinse so that you rid them of all that metal flavor. And make sure you add some lemon juice to the avocado immediately so that it doesn't turn brown before you serve it.

Homemade Black Bean Cakes
1 ½ cups zucchini, chopped
1 tbsp organic olive oil
½ cup sweet onion, chopped
1 cup organic black beans, drained
¾ cup fresh bread crumbs
½ tsp lemon juice
1 tsp sea salt
½ tsp chili powder
½ tsp cumin
1/8 tsp cayenne pepper
Pepper to taste
1 tbsp organic olive oil
2 tbsp avocado crème (recipe to follow)
Top with queso fresco

Method

1. Sauté zucchini until it begins to soften (about three minutes) over medium heat.

2. Add onions and cook until they soften (about four more minutes).

3. Add black beans along with the zucchini and onion combination to a blender and begin to combine. Add in bread crumbs and continue to combine. Add the lemon juice, salt, chili powder, cumin, cayenne pepper, and pepper, and fully incorporate.

4. Form into four patties with your hands. Make them flat enough that they will cook all the way through.

5. Heat up a non-stick skillet to medium heat and add oil.

6. Cook the patties about four minutes on each side, until firm and browned.

7. Top the patty with avocado crème and cheese.

Avocado Crème
1 avocado
½ tsp sea salt
1 tbsp sour cream
Drizzle with lemon juice

Method

1. Remove the skin from the avocado by carving around it lengthwise. Sink a large knife into the large seed in the middle and turn. With a paring knife, crisscross the flesh of the avocado and then use a spoon to remove the flesh.

2. Add to a bowl along with salt, sour cream, and lemon juice. Use a fork to combine until it's a mash consistency.