Australian_Yoga_Journal_2016_08_09_downmagaz.com

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EAT WELL
Better burgers
Expand your patty repertoire with super-simple recipes
full of flavour and good-for-you ingredients.
By Jennifer Iserloh
august/september 2016 yogajournal.com.au
36
PESCATARIAN
Tangy salmon burger
SERVES 4
Tasty, fibre-rich chia seeds help bind this
heart-healthy burger together.
8 spring onions, trimmed, chopped
¼ cup chia seeds
500g skinless, boneless salmon,
cut into 2cm chunks
2 tbsp yellow or white miso paste
¼ tsp ground cayenne or paprika
4 whole-wheat buns, toasted
1 cup baby spinach
VEGETARIAN
300g of mushrooms, such as button
trimmed, quartered
2 tbsp chopped chipotle in adobo
[Note: Chipotle in adobo is a rich,
smoky, spicy Mexican sauce (adobo) of
smoke-dried, ripe jalapeno chillies (chipotle),
usually found in cans. You can substitute
with a small fresh chilli and a splash of
Worcestershire sauce.]
½ tsp garlic salt
1 cup dry whole-wheat breadcrumbs
1 egg
4 slices cheddar
4 whole-wheat English muffins
1 medium tomato, thinly sliced
In a food processor, pulse spring onions
and chia seeds. Add salmon, miso, and
cayenne; pulse four to five times, until
finely chopped. Shape salmon mixture into
4 patties.
On a grill over medium-high heat, cook
burgers, flipping once, until cooked through
and starting to brown, 6–8 minutes.
Transfer burgers to buns and top with
spinach; serve.
NUTRITIONAL INFO 28 calories per serving, 9
g fat (2 g saturated), 32 g carbs, 9 g fiber, 30 g
protein, 567 mg sodium
Mushroom-cheddar chipotle burger
SERVES 4
Canned chipotle in adobo gives an otherwise plain mushroom burger a nice kick!
In a food processor, pulse mushrooms,
chipotle, and garlic salt until mushrooms
are chopped. In a bowl, mix mushroom
mixture, breadcrumbs, and egg until
combined. Form into 4 patties.
On a hotplate over medium-high heat,
cook burgers, flipping once, until patties
begin to brown, 5–7 minutes. Top each
burger with cheese and cook until cheese
melts, 1–2 minutes. Transfer burgers to English
muffins and top with tomato slices; serve.
NUTRITIONAL INFO 65 calories per serving,13
g fat (6 g saturated), 46 g carbs, 8 g fibre,
20 g protein, 649 mg sodium
VEGAN
Beet burger with
orange-avocado salsa
SERVES 4
Nut butter adds a savoury, salty element
and supplies protein and essential
minerals like magnesium and iron.
1 Haas avocado, diced
1 orange, chopped
1 cup of chopped coriander
500g beetroot (about 3 medium beetroots),
peeled, quartered
1 cup old-fashioned oats
¼ cup almond or peanut butter
½ tsp garlic salt
4 vegan hamburger buns
In a bowl, mix together avocado, orange,
and ¼ cup coriander to make the salsa.
In a food processor, shred beetroot. Add
oats, nut butter, garlic salt, and remaining
¾ cup coriander; pulse until mixture is thick
and sticky. Form into 4 patties.
On a hotplate over medium-high heat, cook
burgers, flipping once, until patties begin to
brown, 6–8 minutes. Transfer burgers to buns.
Top with avocado salsa and serve.
NUTRITIONAL INFO 477 calories per serving,
19 g fat (2 g saturated), 67 g carbs, 16 g fibre,
18 g protein, 392 mg sodium
PHOTOS: JENNIFER OLSON; FOOD STYLIST: BETH HAWKINS; PROP STYLIST: ERICA MCNEISH