Brrrr … What a cold day! I do not know about you, but these temperatures make me want to eat fat! If I only listened to the greedy me, I would spend the day snacking on chips, pizzas, chocolates and cakes. Last weekend was no exception, I was craving a hamburger so badly! As I wanted both satisfying that urge for cmfort food and eating a balanced meal, I went for following strategy: make vegetable only based patties, and substitute buns with halved avocados!
As you can see, the result is pretty good. I can assure you it is also delicious and healthy!
The classic hamburger bun is a nutritionally poor food: with a GI of about 60, it has a high carbohydrates content and is low in fiber, vitamins and minerals. It is a ood that brings you empty calories, ie energy without the elements that allow the body to grow and regenerate. Avocados, the substitute I suggest, is a real nutritional bomb: with a GI of only 10, it contains plenty of B5 and B& vitamin, fiber, antioxidants and copper. The good quality lipids it contains allow to have a long lasting feeling of satiety.
Vegetarians and vegans will be totally satisfied with the subtle taste of the patties: they are made with red kuri squash, carrot, onions and almond meal. Squash and carrot, with their beautiful orange color, are both an excellent source of beta-carotene, the precursor of vitamin A.
If you want to make a fully homemade burger, I suggest you top it with fresh vegetables and a delicious coconut milk, cashew nuts and curry curry. These ingredients are a great source of with iron, manganese, copper, magnesium, phosphorus and zinc. Who would have thought a hamburger could be that healthy?
- 1 small red kuri squash (~5 in diameter), oven roasted
- 1 large carrot, boiled
- 1 small onion
- 2 tbsp almond meal
- 1/2 tsp salt
- 1/2 tsp turmeric
- Rapeseed oil
- 1/2 cup coconut milk
- 1/2 cup raw cashew nuts
- 1 tbsp yellow curry powder
- 1 pinch Cayenne pepper
- 1 pinch salt raw veggies (sliced tomato, lettuce leaves, cucumber, bell pepper …)
- 4 baby avocados
- 1 tbsp poppy seeds
- raw veggies (sliced tomato, lettuce leaves, cucumber, bell pepper …)
- Finely chop the onion.
- Place red kuri squash flesh in a bowl together with the carrot, onion, salt and turmeric.
- Crush with a fork, until a thick and smooth.
- Divide the preparation into 4 equal portions and shape patties about 1 in thick.
- “Bread” the patties with almond meal.
- Allow patties to sit for about 30 minutes.
- Cook the patties in a frying pan with rapeseed oil until both sides are golden brown.
- Soak the cashews in hot water for 10 minutes. Drain thoroughly.
- Blend oconut milk, soaked cashews, curry poweder, Cayenne pepper and salt in a high speed blender until smooth.
- Cut the avocados in halves. Remove the stones.
- Remove the skin very gently.
- Cut a portion of the bottom half of each avocado, to create a flat surface, so burgers will not collapse when placed on the plate.
- Sprinkle the top halves with poppy seeds.
- Place the avocado bottom halves on a plate or tray.
- Fill the stone pit with curry sauce.
- Place one patty on each half of avocado.
- Add raw vegetables.
- Place the avocados top halves
That’s how to transforms a junk-food classic into a healthy meal! Check my refined sugar-free ketchup recipe if you want to add more yumminess to your burger.
Enjoy your meal!