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When you decide to go on a diet one of the very first things that you will learn is that it is important to record what you eat during the day. Keeping a food log makes it possible to identify the foods you are eating as well as the foods you are not eating. One example is that, after tracking your food for a few days you might realize that you are consuming far too many sugars and unhealthy fats without nearly enough organic nutrients. Writing all of it down will allow you to see exactly which parts of your diet really need to change as well as how much exercise you are going to need to do to make sure that you keep your caloric intake in check.
Write down the time that you are eating things. This enables you to see what times of day you feel the hungriest, when you find yourself likely to reach for a snack and the right way to work around those times. After a day or two you might notice that, even though you eat lunch at the same time every single day, you still feel hungry an hour or so later. You should also be able to discover whether or not you are eating since youre bored. This is critical because, once they are recognized, you can find various other ways to fill those moments than with unhealthy foods.
What type of mood are you in while you eat? Write it down! This can help you determine when you use meals to help soothe emotional issues. It also helps you see plainly which foods you tend to choose if you are in certain moods. Lots of us will reach intuitively for junk food when we feel upset or angry and we are more likely to choose healthy options when we feel happy or content. When you pay attention to how you eat in the course of your different moods and emotional states, you will be able to keep similar but healthier alternatives around for when you need those snacks--you might also start talking to someone who can help you figure out why you try to cure your moods with food.
We hope you got benefit from reading it, now lets go back to turkey-quinoa burgers with an avocado-yogurt sauce recipe. To cook turkey-quinoa burgers with an avocado-yogurt sauce you only need 19 ingredients and 7 steps. Here is how you do that.
The ingredients needed to make Turkey-Quinoa Burgers with an Avocado-Yogurt Sauce:
- Provide 2 of Tbs. extra-virgin olive oil.
- You need 4 of onion buns.
- Get of garlic salt.
- Prepare 1/4 cup of crumbled cotija cheese.
- Use of Burgers.
- You need 1 lb of ground turkey (or chicken).
- Get 3/4 cup of uncooked quinoa.
- Use 1/2 of red bell pepper, finely diced.
- Get 1 cup of cilantro leaves, divided in half.
- Take 1 tsp of chili powder.
- Provide 1 tsp of cumin.
- Use 1 tsp of ground coriander.
- Take 1/2 tsp of garlic powder.
- Take 1 of coarse salt and freshly ground pepper.
- You need of Sauce.
- Get 1 large of avocado.
- You need 2 tbsp of plain Greek yogurt.
- Get 1 tbsp of juice from a lime.
- Prepare pinch of salt.
Steps to make Turkey-Quinoa Burgers with an Avocado-Yogurt Sauce:
- In a food processor, combine the avocado, yogurt, 1/2 of the cilantro, lime juice and a pinch of salt until smooth like butter. Place in the fridge until time to serve. (I didn't have fresh cilantro so I subbed 1 tbsp dried cilantro.).
- Cook the quinoa in about 1 1/2 - 2 cups boiling water for about 12-15 minutes or until it pops into little spirals and water is absorbed..
- In a large bowl, combine the turkey, cooked quinoa, bell pepper, half the cilantro, chili powder, cumin, ground coriander (I didn't have any so I left it out), garlic powder, and a good pinch of salt and pepper. Thoroughly mix with your hands, and then form into four little patties. You can chill these in the fridge if you want, for as long as you want, or go ahead and cook em!.
- Heat the oil in a large skillet over medium-high. Add the patties and sear until browned on both sides and cooked all the way through, 10 12 minutes total. Set aside..
- Lightly toast the onion buns brushed with olive oil and garlic salt..
- Smear a little of the avocado sauce on the bottom half of the onion bun. Top with a patty. Then a ton more avocado sauce. Then some crumbled cotija cheese. Then ask someone how to pronounce cotija...and then tell me. Lol! (I subbed queso fresco cuz I couldn't find it.).
- Excellent served with sweet potato fries and enjoy!.
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