Four ways with burgers
Transform your kitchen into the food truck of your dreams with these post-gym feasts
Feast on these healthy two-handers from the gourmet grill. Eat up ladies!
A vegan burger? So, falafel then? Actually, no. This tasty recipe is high in fibre and feels totally indulgent.
◆ 1 medium sweet potato
◆ 1 small onion, finely diced
◆ 3 tbs almond butter
◆ ¾ tbs apple cider vinegar
◆ 1 tsp garlic powder
◆ Salt and pepper
◆ 130g kale or spinach
◆ 1 x 420g can white beans, drained and rinsed
◆ 150g breadcrumbs (optional)
◆ 4 buns of your choice
1. Bake the sweet potato until tender, then remove from its skin and mash with a fork.
2. Fold in the onion, almond butter, vinegar, garlic powder, ½ tsp salt, pepper and kale or spinach. Add the beans, then continue to mash.
3. Once combined, form into four patties. If you wish, add breadcrumbs as necessary for a firmer consistency. Now fry until heated through.
4. Finally, load onto a bun and top with your choice of sauce and salad.
Succulent, juicy, enormous (now, now). Post sweat sesh, this iron-rich offering will refuel your body to the max.
◆ 460g lean steak mince
◆ 2 tbs crushed garlic
◆ 1 tbs fresh thyme leaves
◆ 1 small red onion, diced
◆ 4 seeded burger buns
◆ 4 handfuls of lettuce
◆ 1 gherkin, sliced
◆ 4 tbs red onion chutney
FOR THE SAUCE
◆ 1 small white onion, finely sliced
◆ 1 carrot, chopped
◆ 500g pitted prunes
◆ 1 x 420g can chopped tomatoes
◆ 40ml white wine vinegar
1. Start by making the sauce. In a pan, simmer together all the ketchup ingredients for an hour. Then blitz until smooth.
2. Now for the burgers. Get stuck right in with your hands and combine the mince, crushed garlic, thyme and red onion. Then mould into four patties.
3. Turn your griddle (or frypan) onto a high heat and cook the patties for 3 mins on each side.
4. To build the burgers, warm the buns lightly under the grill, then spread with sauce. Next, add the lettuce and the burger patty and top with gherkin and chutney.
Another vegan option. This time it’s made of chickpeas, which can help lower cholesterol, and eggplant, which has a mashable texture that makes it perfect for burgers.
◆ 2 eggplants
◆ 2 red onions, finely chopped
◆ 50ml Tabasco chipotle sauce
◆ 5g smoked paprika
◆ 5g sugar
◆ 240g chickpeas, drained and rinsed
◆ 50g vegan cheese, grated
◆ 270g breadcrumbs
◆ 5ml Tabasco sauce
◆ 1 tbs sunflower oil
◆ 4 brioche buns
1. Grill the eggplants for 5–10 mins, rotating every few mins until the skin is black and crispy. Alternatively, barbecue them for an extra-smoky tang.
2. Fry the onions, add 20ml chipotle sauce and the smoked paprika then stir regularly. Once the onions are soft, turn up the heat and add the sugar, then continue to cook until the onions caramelise.
3. Set both the onions and eggplants aside to cool, then turn your attention to the chickpeas. Stick
’em in a bowl with 20ml chipotle sauce and half-mash until you have a chunky paste.
4. Take the cooled eggplants, pull off the tops and rub the charred skin off so you’re left with the flesh. Use two forks to break up the flesh in a bowl, add 10ml chipotle sauce and mix until coated.
5. Add the onions and the chickpea mash then, using your hands, bind it all together. Add the cheese and breadcrumbs, mix well, then form into four patties and drizzle with the Tabasco sauce.
6. Heat the oil in a pan and sizzle the patties on each side for 2–3 mins or until golden-brown. Serve on a brioche bun with your favourite toppings and sauce. Boom!
A gluten-free burger doesn’t have to be sandwiched between crumbly not-quite-bread. This delicious alt-bun is high in protein and healthy fats.
◆ 2 tbs Cajun seasoning
◆ 50ml lemon juice
◆ 50ml rapeseed oil
◆ Salt and pepper
◆ 4 chicken breasts
◆ 2 avocados
◆ 4 eggs
◆ 500ml egg whites
◆ 250g gluten-free oats
◆ 300ml skim milk
◆ 250g ground almonds
◆ 100g low-fat yoghurt
◆ 100g low-fat sour cream
◆ ¾ tsp chilli flakes
◆ ½ tsp smoked paprika
◆ ½ tsp chipotle powder
◆ 4 handfuls of spinach
1. Mix together the Cajun seasoning, lemon juice (leave some for the avo smash) and rapeseed oil, then season. Slather over the chicken and marinate for 6 hours, or overnight for even more flavour.
2. Mash the avocado with a little lemon juice and then season to taste.
3. For the waffles, blitz the eggs and the egg whites until foamy.
Then add the oats and continue blending while you add the milk and ground almonds. Pour into a waffle iron and cook until golden.
4. Waffles all done, it’s time to grill your chicken. Give it 5 mins on one side before flipping over onto the other side for 3–4 mins or until cooked through.
5. Meanwhile, stir together the yoghurt, sour cream and spices to make your sauce, and season to taste.
6. Now to build the burger. Top one waffle with a dollop of sauce, a handful of spinach, a chicken breast and some of the smashed avocado, then top with another waffle. Talk about finger-lickin’ good.