The Ultimate CLEAN Burger!

The Ultimate Clean Eating Burger  12077164_10206537933520127_829360990_n

 When comfort food and clean eating can be said in the same sentence!

Burgers and clean eating…the two don’t normally go hand in hand. But with my nourishing whole food swaps you absolutely CAN have your burger and eat it too!

Choosing the freshest ingredients from WHOLE food sources will go a long way in shaping up the healthiest burger. It’s any wonder why people are so drawn to fast food when REAL food burgers look and taste on a whole other level of deliciousness.

Tips for making the Perfect Burger…

  • Start with the freshest ingredients 

To make the tastiest burger EVER, start by heading to the local farmers market to source fresh ingredients. Here you will likely find everything you need. Head to the butcher for some free-range grass fed meat for the juiciest patties, and then stop by the organic bakery stand for some delicious sourdough whole grain buns. Of course you’ll be able to pick up your favourite trimmings at the market too, such as ruby red sun ripened tomatoes, crisp lettuce, gorgeous beetroot, and maybe even some home made sauerkraut or pickles- let the seasonal produce inspire you! 

  • It’s all in the patty 12077122_10206537936760208_693321610_n

The best burgers are made with high-grade chuck beef. If you’ve got a good butcher ask them to freshly grind it for you. This means no added preservatives, and the fresher it is, the more tender and juicy it will be.

  •  Gently does it

You don’t want to overwork the meat, because the more you handle it, the tougher your burger will be. Gently toss your meat and seasonings together with your fingers to form your patties. Tip: wet your hands to prevent the meat from sticking, making it more efficient to bring it together.

  • Keep it cold!

Contrary to other red meats, burgers will stay juicier if they hit the grill cold, and it will help them stay together too.

  •  DON’T salt until your burgers are formed

This is especially important if you don’t intend on cooking your patties straight away. Salt will draw out the moisture and harden the proteins, making the patties dry, spongy and tough. Season them just before they hit the grill.

  • Burgers like it hot 12087353_10206537933680131_1491889887_n

Use a grill pan if you have one, and preheat to a steady medium-high heat. Let the grill work its magic- avoid pressing the burgers while cooking, as this will let the precious juices escape. Of course like other meats, you want to let the patties rest so the juices can relax back into the meat before serving.

  • Personalize your Burger

Don’t be afraid to get creative with your burgers. Mix them up with your own spice and flavour combinations, inspired by themes such as Mexican, Greek, Asian, German, Aussie, American or Hawaiian- something different for every week! 

Healthy swaps…

  • Bread free burgers

Swap buns for 2 large roasted field mushrooms, homemade paleo buns or make an open burger stack with all your favourite flavorful trimmings.

  • Mayonnaise, Cheese or sour cream

Replace these creamy additions with mashed avocado or plain organic yoghurt- you can spruce them up with crushed garlic for an aioli flavour, or your favourite fresh herbs, spices and citrus for a unique personalized dressing.

  • Tinned beetroot

Skip the excess sugar and gently simmer your own beetroot in boiling water with a good slash of apple cider vinegar, until tender. Cool then peel the skin and slice into thin rounds. Delicious!

  • Side of fries

Baked potato or sweet potato fries make a great side to a breadless burger stack. Season them up with spices- Smoky paprika or rosemary and garlic work particularly well.

  • Healthy Patties

It’s important to know what you’re getting. Premade mince often contains harmful preservatives that negatively affect your health and the end taste of your burger. Freshly ground, organic free ranging beef, chicken or lamb make healthier patties, and for meat free burgers grilled fish, prawns, or homemade chickpea and bean patties are great options.

My Tex-Mex Burger Recipe… 12092290_10206537936680206_932875177_n

Instant Cheats Chipotle Sauce:

  • 4 jarred roasted red capsicums
  • 1-2 chipotle chilies in adobo sauce, optional- replace with 1 tsp of smoked paprika if you don’t like heat
  • 1 tbsp red wine vinegar, or to taste
  • 1 tbsp raw honey, or to taste
  • Seasoning, to taste

Throw everything into a blender and blend until really smooth, Taste and adjust vinegar, honey and seasoning to your tastes.

Sweet potato fries:

  • 2 large sweet potatoes, chopped into chips or wedges, skin on
  • 1 tbsp smoked paprika
  • Olive oil
  • Salt

Preheat oven to 200C. Toss fries in a good amount of oil, salt and paprika. Scatter in one even layer on a non-stick baking tray and bake for 15-20 minutes, until lightly golden and tender.

Tex-Mex Beef Patty:

  • 500g fresh grass fed beef mince
  • 1 small red onion, diced finely
  • 2 cloves garlic, crushed and chopped finely
  • 1 egg
  • 2 tsp smoked paprika
  • 2-3 tbsp chopped pickled jalapeno chilies, optional
  • 2 tbsp chopped fresh coriander or parsley
  • Seasoning, to taste

Mix all ingredients together with your hands. Form into 4-6 patties. Preheat a grill pan on medium-high heat. Season patties and fry until slightly charred and cooked to your liking.

Suggested Optional Toppings:

  • Guacamole
  • Shredded red cabbage
  • Lettuce
  • Sliced tomatoes
  • Pickles
  • Beetroot
  • Fried egg
  • Caramelized Onion

 

 

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