Category Archives: Recipes

Big Beefy Burgers

There are hundreds of ways to make a burger, but one thing’s for sure, they always taste great when you make them at home. So, to ensure you rustle up the best juicy burgers, don’t over-handle the meat, never flatten them with a spatula and only flip them once. I like to grill the meat because it’s healthier.

Big Beefy Burgers

S E R V E S 4

Ingredients

1 small red onion
500g (1lb 2oz) minced (ground) beef
2 tablespoons tomato ketchup
2 tablespoons English mustard
½ tablespoon Worcestershire sauce
½ teaspoon dried rosemary
½ teaspoon salt
1 teaspoon black pepper 4 slices of cheese
(use your favourite)
4 burger buns

To serve
optional extra toppings: sliced tomato, lettuce, avocado, mayo and ketchup
oven chips (optional)
salad (optional)

  1. Peel the red onion and finely chop it into small pieces. Place the onion in a large bowl with the beef, ketchup, mustard, Worcestershire sauce, rosemary, salt and pepper and mix everything together with a wooden spoon. Use your hands to form the mixture into 4 burger patties and gently flatten each one, trying not to squash or overwork the meat. Place the burgers on a baking tray and let them rest for 10 minutes at room temperature.
  2. Preheat your grill to medium–hot (you don’t want it too high). Place the baking tray with your burgers on under the grill and let them cook well on one side for at least 5
    minutes. Carefully flip them over with a spatula and grill for another 4–5 minutes, until they are cooked through.
  3. Meanwhile, gather all your extra toppings on the table, ready for everyone to get stuck into once the burgers are cooked.
  4. When the burgers have 1 minute of cooking time left, lay a slice of cheese on top of each one and allow it to melt slightly before taking the burgers out from under the grill.
  5.  Slice your burger buns in half and toast the cut side under the grill – keep a close eye on them because they will brown very quickly!
  6. At the table, place the burgers on the bun bases and start assembling your big beefy burger!

 

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Chicken Katsu Don

I love chicken katsu, but my other half (my microbiome) doesn’t. Here is a healthier and even yummier version that I eat occasionally (because it is fried). When you put chicken katsu into dashi broth, and egg on a bed of ‘rice’, you create chicken katsu don. Dashi is a traditional Japanese stock used as a base for miso soup, and primarily stems from two ingredients – kombu and katsuobushi. Kombu is a type of seaweed that is great at helping break down the heavy starches found in legumes and beans due to its amino acid composition. It also contains the natural polysaccharide fucoidan, which studies have shown can help reduce gastritis and gastric ulcers and protect the stomach’s mucosal lining.

SERVES 4

6 free-range organic eggs, lightly beaten
1 tablespoon ghee or extra-virgin olive oil
320 g (11½ oz) silverbeet (Swiss chard) leaves, shredded
1½ tablespoons freshly squeezed lemon juice
1 quantity Cauliflower Rice (page 240), to serve
3 spring onions (scallions), white part only, finely sliced
2 nori sheets, toasted, thinly cut into strips

Dashi Broth
1 tablespoon ghee or extra-virgin olive oil
1 medium onion, halved & sliced
250 ml (8 ½ fl oz/1 cup) instant dashi stock
60 ml (2 fl oz/¼ cup) tamari
60 ml (2 fl oz/¼ cup) mirin

Chicken Katsu
400–450 g (14 oz–1 lb, about 2) organic skinless chicken breasts
100 g (3½ oz/1 cup) quinoa flakes
75 g (2¾ oz/½ cup) white sesame seeds
30 g (1 oz/¼ cup) arrowroot
1 free-range organic egg, beaten with a splash of drinking coconut milk or other nut-based milk
coconut oil, for shallow frying

CARLA’S TIP If you’re looking for a vegetarian alternative, swap chicken for tempeh or firm tofu.
LOW-FODMAP OPTION Swap the Cauliflower Rice for quinoa, buckwheat or white basmati rice. Use the green part of the spring onions instead of the white. Halve the amount of sesame seeds and omit the onion.

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