Fart walk

I stumbled across an episode of NPR's Life Kit podcast called “Why you should take a ‘fart walk’ after a meal.” Despite the edgy (for NPR) title, it ended up being stuff that Mom has been advocating for a while now: take a short walk after a meal to jump start your digestive process and help regulate your blood sugar. Another side benefit is to help you sleep better. The guidelines for a post-meal fart walk are simple and inviting—

• You don't need much: 5 minutes is enough, 15 minutes is great if you have the time.
• A casual (walking the dog) pace is okay; if you want to get in some cardio too, then you can up the pace to brisk.
• Start walking within 30 minutes after a meal.
• Walking is great after any meal but especially helpful after your biggest meal of the day, so usually dinner in the US. 

Photo by Marco Antonio Casique Reyes on Unsplash

 *********

 

Here's a recipe to help put the fart into your fart walk. This one may be controversial, as the first recipe for black bean burgers is the second most viewed post on UaKS. I've always found those black bean burgers to be a little mushy for my taste though. And the method is somewhat finicky, too, requiring you to dry the drained black beans on paper towels for 15 minutes, before mixing everything together in a food processor. In this recipe, you just mix a bunch of pantry ingredients in big bowl and you're good to go. And they cook up crispy, too. Maybe it's just the addition of the caramelized onions, which would taste good on a car bumper, as Emeril would say, but I think these are worth a try.

 

Black Bean Burgers #2

Adapted from Meera Sodha via the Guardian (May 17, 2025) 

 

Time: ~45 minutes 

For the onions
40 grams (3 tablespoons) extra-virgin olive oil
2 large onions, peeled and thinly sliced
½ teaspoon fine sea salt

For the burgers
1 (15.5-ounce) can of black beans, not drained
80 grams dried breadcrumbs such as panko
1 tablespoon minced chipotle chile en adobo
1 tablespoon (17 grams) ketchup
2 teaspoons (10 grams) Dijon mustard
¾ teaspoon dried garlic powder
¾ teaspoon dried onion powder
½ teaspoon fine sea salt
40 grams (3 tablespoons) extra-virgin olive oil

To serve
4 burger buns, toasted
Chipotle Mayo, mayo, or ketchup
Lettuce leaves
Finely sliced tomato

    1. For the onions: Pour the oil into a 12-inch skillet and set over medium heat. Stir in the onion slices and salt. Cook, stirring occasionally, until browned, reduced, and jammy, at least 20 minutes but preferably up to 45 minutes, depending on your patience level and how long it takes you to get everything else ready (i.e., make the burgers, toast the buns, slice the tomatoes, etc.). 
    2. For the burgers: Meanwhile, spoon or pour out at least 3 tablespoons of the liquid from the can of beans into a small bowl or mug. Drain and rinse the beans in a small colander or strainer, then transfer to a large bowl. Mash the beans roughly with a fork or potato masher, leaving some whole or in big chunks.
    3. Add the breadcrumbs, chipotle, ketchup, mustard, garlic and onion powders, and sea salt. Use your hands to mix well. Add some of the reserved bean liquid, 1 tablespoon at a time, as needed to get the mixture to hold together. 
    4. Divide the mixture into 4 parts. Using your hands, roll each part into a ball, then press out into patties just a smidge bigger than the buns.
    5. Pour the oil into a 12-inch nonstick or cast-iron skillet and place over medium heat. Add the burgers to the pan and cook until browned and crisp on both sides, about 6 minutes total, flipping once halfway through.
    6. To serve: Spread mayo or ketchup on each bottom bun, top with a leaf or two of lettuce, a burger, some thinly sliced tomato, and a quarter of the onions. Serve promptly. Serves 4.