Burger & Veggie Burgers - Wk 6 - Healthy Eating Fast FoodTakeaway Alternatives

 
 ingredients for the burgers and sweet potato chips

ingredients for the burgers and sweet potato chips

A burger and chips may be the poster child of the fast food world. Everyone loves burgers and chips in some fashion at one time or another. With McDonald's being so prevalent all over the world burgers and chips have buried themselves into our subconscious so that when we may need something cheap and/or quick and/or naughty they will pop into our minds as an option and/or craving. Burgers range in quality and price and variety and we may be tricked into thinking that a veggie burger is always a healthier option than a meat burger however just like their meaty cousins, veggie burgers range in quality and cost as well.

For this session we handmade our own veggie burgers and meat burgers and opted for a healthier sweet potato chip. What is great about making your own burgers is that you know exactly what is going in to them and you can adapt the recipe to suit your own tastes and preferences. The veggie burgers are made with butter beans but any pulse can be added. Both burgers can be made in advance and frozen which comes in handy for those times when you may not know what to cook or lack inspiration. When freezing the veggie bean burgers you want to freeze them before the flour, egg and breadcrumb stage and save that stage for after they are defrosted. I was guilty of whining to my mother when she made homemade burgers that, "They don't taste the same." I was right but they didn't taste the same because they tasted better and by getting everyone involved in preparing the salad, helping to shape the burgers, offering different toppings and seeing who can build the best burger - a homemade burgers and chips night can be a fun evening for family and friends.

 creating the butter bean burgers

creating the butter bean burgers

 butter bean burgers

butter bean burgers

Butter Bean Burger Ingredients:
400g can butter beans (*or any pulse) - drained, rinsed and shells removed
30g fresh mozzarella chopped (*or substitute a cheese of your choice)
30g parmesan grated (*or substitute a cheese of your choice)
4 tbsp coconut oil (* or substitute olive oil)
1/2 onion, finely chopped
1 garlic clove, crushed
1 Tbsp sesame seeds
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp chili powder
handful of chopped parsley
3 tbsp plain flour
1 egg beaten
75g fresh white breadcrumbs
fine sea salt and freshly ground pepper to taste

* use a cheese of your choice or substitute 60 grams of left over mashed potato

Butter Bean Burger Instructions

  1. Use a fork to mash up the beans in a bowl and set aside.
  2. Gently heat the coconut oil in a pan and add the onion and garlic. Cook over a low heat for 4-6 mins, until softened.
  3. Add the onion and garlic mixture into the butter beans and stir.
  4. Add the cheeses, sesame seeds, cumin, coriander, chili and parsley. Shape the mixture into burgers of your desired size, cover and chili for 20 mins.
  5. Set up three plates; one for the flour, one for the beaten egg and one for the breadcrumbs.
  6. Roll each burger in the flour, then the egg and then the breadcrumbs - making sure the burger is coated all over at each stage.
  7. Heat the remaining 2 Tbsp of coconut oil to medium in a non-stick frying pan and add burgers. Cook for 5-7 minutes on each side until golden brown.
  8. Place on a piece of kitchen paper to remove excess oil and serve on their own or with pita bread, rolls or salad.
 shaping the beef burgers

shaping the beef burgers

 beef burgers and sweet potato chips

beef burgers and sweet potato chips

Beef Burger Ingredients
500g pack extra-lean beef mince
100g fine breadcrumbs
1 onion, minced
3 cloves of garlic minced
1 Tbsp coconut oil
1 Tbsp dijon mustard
1 Tbsp tomato paste
1/2 tsp onion powder
1/2 tsp mixed dried herbs
1/4 tsp chili powder
1/4 tsp sea salt
1/4 tsp freshly cracked black pepper

Beef Burger Instructions

  1. Add all the ingredients in a large bowl and thoroughly mix.
  2. With clean hands shape the mixture into burgers of your desired size and thickness. Place in a single layer on a plate, cover with plastic wrap and put in the fridge for 15 minutes.
  3. Heat 1 Tbsp of coconut oil on a non-stick frying pan and cook for 4-8 minutes on each side until cooked as desired.
  4. Place on a piece of kitchen paper to rest and remove excess oil and serve on their own or with pita bread, rolls or salad.
 sweet potato chips

sweet potato chips

 blackened sweet potato chips

blackened sweet potato chips

Blackened Sweet Potato Chips Ingredients*
4 medium sweet potatoes, cut into chips size and width of a pinkie finger
1 Tbsp coconut oil
pinch smoked paprika
pinch chilli flakes
pinch ground cumin
pinch ground coriander
pinch onion salt
pinch garlic salt
pinch cayenne pepper
pinch black pepper
pinch oregano
pinch thyme
pinch of freshly ground black pepper
* omit or add ingredients as desired or available

Blackened Sweet Potato Chips Instructions

  1. Preheat the oven to 220°C/200°C if it's fan assisted.
  2. Cut sweet potatoes into chips roughly the size and width of a pinkie finger.
  3. Add all the dry ingredients and the coconut oil into a bowl and mix together thoroughly.
  4. Add the sweet potato chips to the bowl and mix thoroughly so that the oil and seasoning are dispersed all over the chips.
  5. Place onto two baking trays so that the chips are in a single layer.
  6. Place into a preheated oven and cook for half an hour, turning at the midway point and making sure that they do not burn.
 
 our feast of beef burgers, butter bean burgers and blackened sweet potato chips with tomato salad

our feast of beef burgers, butter bean burgers and blackened sweet potato chips with tomato salad