oh let's welcome back chef tess baker russ she is showing us how to create healthy gourmet meals that are so much fun that your entire family will enjoy i have my cute little apron on again that's right we're doing black bean burgers and they're very nutritious exactly these these ones are a black bean quinoa burger now okay quinoa if you've never seen it okay it's spelled q-u-i-n-o-a it's people could ask me is that queen noah and i'm like that was the name of the ark grain this is one of the healthiest grains on earth it's a complete protein and it's really high in fiber manganese all those things your body is going to need to make it really all right i have to ask you i told you i have eight-year-olds now if i say guess what you're gonna have a quinoa burger don't tell them are they gonna enjoy it is it tasty here's the thing when i made these for my kids they were like they're so meaty and i didn't tell them there was meat in it well no meat in it until after they had dinner and they're like get out of here and why did you say this whole plate was how many calories about 400 calories for the whole plate all the salad everything on it the 100 calorie portion of guacamole you can always exit that if you don't want the extra salad please so they think it's meat but it's not so this is a vegetarian very beefy meaty good texture though so one thing i'm going to have you do is your magic masher i love it okay and we've got some cooked black beans about a cup of cooked black beans and i'm going to have you mash mashy mashy i have the greatest job ever ever i'm mashing it i am okay and then just mash till they're about like that not too crazy not too crazy and then we're going to add our quinoa all the rest of the ingredients for the salad do i still mash no you're good okay i'm good so about that much quinoa we can make this ahead of time make it ahead of time you can even make them ahead of time freeze them pull them out whenever you're ready for dinner they're really happy oh you're saying we can freeze the burgers yeah once you make them you can freeze them and have totally free oven you know ready to eat dinner okay we have a half a cup of gluten-free breadcrumbs uh crumbs breadcrumbs quarter cup of diced bell pepper and you have to do that that's a very important step that's a big ingredient tablespoon of minced onion teaspoon of minced garlic about a teaspoon of all-purpose seasoning whatever your favorite is mine of course is my own seasoning so i'm good with that nice very meticulously measure that and we can pick that up at that store yes at honeyville and honeyville.com as well they carry them and then just one egg and this is you said what makes it not gluten free is that you have the egg this is what makes it not vegan because of the egg but if you didn't want if you wanted it to be vegan you could just use some chia seed meal or flax seed meal and it would hold together just fine okay so then what you do is you combine all this but not with my mashed not with your masher you would use your hands okay so you don't um necessarily have to get all gooey right now oh i don't mind getting gooey okay i just need to get some gloves here use this bad boy oh okay yeah perfect okay that's what you do combine it all together oh this is enough really well no brain surgery involved here how much do you pay for one package of gluten-free burgers yeah because you see them in the packs and they're pretty pricey about a buck and a half a piece when you break it down and do the math this should be no more than 50 cents to make total for four patties so then once it's combined like that i usually let it sit three to four minutes until the bread crumbs have a chance to absorb the moisture and then they bind it together okay and then what you do is you make them into five patties and you cook them on the stove with just a little bit of oil until they're cooked through about three minutes on each side simple stuff 135 calories apiece win-win complete protein and you're full they're satiating they keep you going all day i love it and i know i know you did it bun less but i'm sure for the kiddos if you wanted to throw some cheese and a bun on there you can certainly do that the good thing with having it be like a middle-of-the-road seasoning is you could do it any kind of hamburger style you wanted to do this just i just kind of went southwestern with this one because of the season of the um right today but right i love that well you know what what's so unique about um chef tess's recipes is that you can get as creative or pull back as much as you want exactly even our meal in the jar you know you said hey don't you don't have to go so spicy if you don't want to all right we have one more thing chef chef tess is going to show us and that is a breakfast breakfast homemade nutri bars oh i love that you're going to love it as well and