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Jo Knows Nutrition by Joanne Nijhuis


Are you craving a burger that’s both delicious and good for you? Look no further! This vegetarian curry burger combines the aromatic flavours of curry with the hearty goodness of plant-based ingredients, making it a must-try for health enthusiasts and foodies alike.


  • 2 cups (500 ml) cooked lentils
  • 1 cup (250 ml) cooked quinoa
  • ½ cup (125 ml) finely chopped onion
  • 3 cloves garlic, minced or 1 teaspoon (5 ml) garlic powder
  • 2 tablespoon (30 ml) curry powder
  • 2 teaspoon (10 ml) ground cumin
  • 1 teaspoon (5 ml) ground coriander
  • 1 teaspoon (5 ml) turmeric
  • Salt and pepper to taste
  • Whole wheat burger buns, flat bread or large iceberg lettuce to wrap
  • Suggested Toppings: mango chutney, sliced tomatoes, sliced cucumbers, chopped onions, lettuce, or baby spinach


  1. In a large mixing bowl, mash the lentils with a fork or potato masher. Mix the quinoa, onion, garlic, curry powder, cumin, coriander, tumeric, salt and pepper until well combined.
  2. Form the mixture into patties of the desired size and refrigerate for 45 minutes.
  3. Heat a BBQ or a frying pan on the stove top over medium heat and cook the patties for 5 minutes on each side until heated through and lightly browned.
  4. Serve with desired toppings of mango chutney, tomato, cucumber, onions or baby spinach on whole wheat patties, flat bread or in a lettuce leaf.

Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and individual counselling – in person and online via Zoom Health. For more information, email Joanne at jo.knows.nutrition@outlook.com

www.joknowsnutrition.com             Instagram: jo_knows_nutrition          Facebook: jo_knows_nutrition

Did You Know?

Curry, a staple in many cuisines around the world, isn’t just a flavourful addition to your meals – it’s packed with numerous health benefits. The spices used in curry, such as turmeric, coriander and cumin are loaded with antioxidants. These compounds help protect the body from many chronic diseases. Curry spices also aid in digestion, boost immunity and promote heart health.


Holding On to Resentment

June 2, 2024 – Resentment is a pervasive and insidious emotion that can negatively impact mental and physical health. Essentially resentment is a complex blend of anger, disappointment, and a sense of injustice, often directed at one who has wronged us. However, holding on to resentment does not punish the wrongdoer, rather, it harms the person holding the grudge, perpetuating a cycle of negativity and emotional distress.

The emotional toll of resentment can be profound. Constantly replaying the hurtful event(s) in one’s mind reinforces the feelings of bitterness and anger, making it difficult to move forward. This mental fixation can lead to chronic stress, anxiety, and even depression.

The emotional energy spent on holding grudges could be better used for personal growth and positive experiences. By dwelling on past injustices, individuals limit their capacity for joy and satisfaction in the present.

Physically, the impact of holding on to resentment is equally detrimental. Stress and negative emotions are known to weaken the immune system, making the body more susceptible to illness. Persistent anger and stress can lead to high blood pressure, cardiovascular disease, and other stress-related ailments. The body reacts to prolonged emotional stress in much the same way it responds to physical threats, triggering a state of heightened alert, that, over time, can cause serious health problems.

Further, resentment can damage relationships. People who harbor grudges may become withdrawn, mistrustful or hostile, alienating friends, family and colleagues. This social isolation further exacerbates feelings of loneliness and unhappiness. In contrast, forgiving and letting go of resentment can improve relationships and foster a supportive and positive social environment.

Letting go of resentment is not condoning wrongs but is about freeing oneself from the emotional burden. This process often requires introspection, empathy and sometimes professional help. Understanding the reasons behind the person’s actions can foster compassion and reduce feelings of anger. Practicing mindfulness and focusing on the present can help shift attention away from past grievances.

Forgiveness can be a powerful tool for healing. It allows the person to reclaim control over their emotions and break free from the cycle of negativity. Studies have shown that people who forgive experience lower levels of stress and higher levels of wellbeing. Forgiving does not mean what happened was okay, or that the person then is “getting away with it.” It means making a conscious decision to let go of the emotional hold that the past has on one’s life.

To summarize, holding on to resentment is a self-destructive behavior that hinders emotional and physical wellbeing. Choosing to let go and forgive allows one to enhance their quality of life, improve their relationships, and foster a healthy, more positive outlook.

While the path to forgiveness can be challenging, it is ultimately rewarding, offering the freedom to live a more fulfilling and contented life.

Still not convinced? It has been said that resentment is like drinking poison and hoping the other will die! Resentment is a toxin created in our own minds.

By Gwen Randall-Young is an author and award-winning psychologist. For permission to reprint this article, or to obtain books, CDs or MP3s, visit www.gwen.ca. Follow Gwen on Facebook for inspiration.

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