5 Ingredients, an Urban Family series where we sit down with a Shanghai-based chef and ask for a family-friendly meal using 5 Ingredients easily found in Shanghai; let us help you start the week with a simple five-step recipe!
This week we met with Sharon Raccah Perez, founder of ‘PowerMeHealthy.' She is a Health Coach, healthy home food chef and most importantly a mom to Ella (11), Mia (9) and Gavriel (5). Sharon grew up all over the world, so moving to Shanghai 14 years ago with her husband Reouven was just another adventure in her story. After worrying about what she was feeding her children, Sharon started making everything from scratch, and from there her passion for cooking grew. This evolved into a desire to help others see the importance of healthy living and eating, so she became a Health Coach.
What dish are you helping us prepare this week?
This recipe is for my Black Bean Burgers. I’m always trying to find substitutes for meat, not necessarily because meat is bad for you, but because I don’t believe it’s healthy or sustainable to eat meat too often. This Black Bean Burger is fast, easy and delicious. Honestly, my kids can't get enough of them!
What five ingredients do we need?
1 can of black beans, strained, rinsed and slightly mashed
1 egg
2 tablespoons flour
½ carrot, grated
½ onion, chopped
Spices: Garlic, black pepper, salt, cumin and paprika (smoked or standard).
What is the five-step recipe?
1. Chop the onion and garlic and cook in a pan with olive oil, until soft.
2. Add the grated carrot to the onions and garic and cook well, then remove from pan and slightly blend.
3. Place all ingredients in a bowl and mix well. Then, scoop out a handful at a time and form into patties. Place the patties in the freezer for 10 minutes.
4. Remove from the freezer and using a pan with olive oil, cook your patties for approximately 7 minutes on each side.
5. With buns and other salad ingredients, dress and serve your burgers. You can add cheese if you like, I go with all the trimmings to give the patties that real burger taste!
What's your advice on your dish of the week?
Instead of flour, I like to use ground gluten free oats to provide added nutrients to the dish. I also use smoked paprika to give the patties a beefy flavor, however this can be omitted or replaced with standard paprika. For step 3, I suggest freezing the patties for 10 minutes so they don’t break while you cook them.
Tell us something that’s happening with your business at the moment, that our Urban Family community can enjoy.
Cooking has always been a big part of my life, so in addition to health coaching, I also thrive on teaching people how to make their cooking healthier. At the moment, apart from coaching clients through my group classes and cooking lessons, I am also making healthy snacks and breakfast foods that families can enjoy. I make ‘PowerMeHealthy’ granola, granola bars and energy balls. I love being able to provide families, especially children, with different healthy treat options that are nutritious but still delicious.
To follow Sharon and find out how she can make your life healthier, visit her website or scan her QR code below.
For more 5 Ingredients recipes, click here.
