06/09/2025
🌱 MUSHROOM BLACKBEAN BURGER W/FLAXSEED AND BROCCOLI topped with lettuce , pickles, red onionnand tomato , served w/ Steamed & Roasted sweet potato served on 2 slices of Dave’s Killer Bread (Sprouted Seed variety)
✅ **Summary: A Healing, Balanced Plant-Based Meal**
Category
**Calories** 720–750 total
**Protein** 25–30g
**Fiber** 20–22g
**Fats** ~15–20g
**Key Nutrients** Omega-3s, vitamin A, C, K, magnesium, iron, sulforaphane
**Healing Highlights** Anti-inflammatory, antioxidant, heart-healthy, blood sugar balancing, gut friendly
🔬 **Estimated Nutritional Value (Per Serving)**
🔹 **Black Bean, Portobello & Flaxseed Burger**
* **Micronutrients**: Iron, magnesium, folate, zinc, selenium, B vitamins
* Flaxseeds add **omega-3 ALA**, **lignans** (anti-cancer), and boost anti-inflammatory effects.
* Mushrooms contribute **ergothioneine**, an antioxidant that protects cells.
🔹 **Broccoli (steamed or lightly sautéed)
* **Calories**: \~50
* **Protein**: \~4g
* **Fiber**: \~5g
* **Vitamin C**, Vitamin K**, folate, calcium, sulforaphane (detoxifier & cancer fighter)
* Rich in **sulforaphane**, which supports liver detox and has anti-cancer properties.
* Helps regulate estrogen and supports immune function.
🔹 **Dave’s Killer Sprouted Seed Bread (2 slices)**
* **Calories**: \~240
* **Protein**: \~10g
* **Fiber**: \~6g
* **Fat**: \~5g (healthy seeds: flax, sunflower, sesame)
* **Carbs**: \~28g
* **Micronutrients**: Iron, magnesium, selenium, B vitamins
* Sprouted grains are easier to digest and more nutrient-available.
* Contains omega-3s and polyunsaturated fats from seeds.
🔹 **Roasted Sweet Potatoes (1 cup)**
* **Calories**: \~180
* **Fiber**: \~4g
* **Carbs**: \~40g (mostly complex)
* **Beta-carotene (Vitamin A)**: >300% DV
* **Potassium, vitamin C, manganese**
* **Highlights**:
* Promotes **eye health**, supports **immune system**, and improves **blood sugar stability**.
🌿 **Healing & Functional Properties**
❤️ **1. Cardiovascular Health**
* **Omega-3s (from flax and seeds)** reduce inflammation and support heart health.
* **Fiber** from beans, flax, and bread helps lower LDL cholesterol.
* **Potassium** in sweet potatoes supports healthy blood pressure.
🧠 **2. Anti-Inflammatory & Brain Support**
* **Flaxseed lignans**, **ALA (plant omega-3)**, and **polyphenols** help reduce neuroinflammation.
* Antioxidants from sweet potatoes, broccoli, and mushrooms support cognitive health.
# # # 🧬 **3. Antioxidant & Detoxification Boost**
* **Broccoli (sulforaphane)** helps detox enzymes in the liver.
* **Mushrooms (ergothioneine)** protect DNA and reduce oxidative stress.
# # # 🦴 **4. Bone & Muscle Support**
* **Magnesium**, **calcium**, and **vitamin K** from broccoli and seeds support bones.
* **Complete protein profile** when combined from legumes, bread, and seeds.
# # # 🌾 **5. Blood Sugar Regulation & Gut Health**
* High fiber and complex carbs help regulate glucose absorption.
* **Fermentable fibers (prebiotics)** in beans, broccoli, and sweet potatoes feed gut bacteria.
🛡️ **6. Immune Function**
* **Vitamin C (broccoli + sweet potatoes)** supports immune defense.
* **Iron** from black beans and sprouted bread (enhanced by vitamin C) helps red blood cell production.
♥️
Adding a tide bit here about gluten sensitivity, I really do believe so much health issues lie within this one.
Changing your bread selections to leafy greens or noodle to vegetable noodles(zoodles) is a great way to start reducing gluten!
