Gluten free beef burger

Gluten free beef burger

Gluten free beef burger – gluten free, dairy free, clean and paleo friendly.

 

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Juicy, gluten free beef burger with roast pumpkin hommus, kale, beetroot, avocado, onions, tomato sauce and mustard = DELICIOUS

 

Since going gluten free it’s been a challenge to stay away from burgers – aka my greatest weakness on earth. My most memorable food moments when eating out have always gone back to burgers – beef in particular. I smile each time I recall that first bite of juicy, succulent beef with mustard on my tongue. Always mustard – a match made in foodie heaven.

I don’t believe a burger is a burger without a burger bun. Field mushrooms do not a burger bun make. The same goes for lettuce and collared greens (perfect to use as wraps however). Tomato halves also don’t cut it and store bought gluten free buns are often filled with more nasties than gluten filled buns.

So what’s a burger addict to do????

Many moons ago, I set about experimenting with “do it yourself” burger buns and I must admit, the word failure comes to mind when I recall the early days. Too dry, too rubbery, too….yuck. So I tossed the idea aside.

It wasn’t until a year or 2 later when I ate a proper clean burger with a low-carb paleo style bun from a cafe that I was ready to reignite my passion for creating my own gluten free bun. The first bite was a little strange, however the flavour of the burger ingredients took over and I fell in love.

So now when the family has burger night, you – and any other gluten intolerant family members can join in and experience the delight that a juicy burger brings to your taste buds and tummy.

 

Here are some notes & tips when making this burger

  • Do not combine baking soda and apple cider vinegar in the bun recipe (in place of baking powder) as the bun will tinge slightly green and emit a weird smell. Especially when used with chickpea flour
    (= greener tinged bun).
  • Cook at a lower rather than a higher temperature as you want your bun to be moist, not dry. It can quickly turn dry and ruin your burger eating experience if you aren’t careful.
  • Anemic (ie pale) looking buns are best. If you cant fathom eating a burger unless the bun looks toasted you run the risk of a dry, crumbly bun.
  • There is coconut flour in this bun recipe. If, like me you loathe the taste of slightly sweet ingredients in a savoury recipe then make sure your burger is packed full of flavour.
  • The first bite may seem a bit strange but persevere with it and you will find its not that bad at all. Well I loved it and the coconut flavour was not obvious to me.
  • The bun “dough” should be wet but it should not run back into itself when you scoop some out with a spoon (see related picture). You will need to dollop it out onto your baking tray and then spread and smooth it out with the back of a spoon. If it’s too dry there may be too much coconut flour soaking up the moisture. If so, add a little water, give it a stir and try it again. It should hold its shape on the tray.
  • It’s a good idea to practise making your own buns so you can get used to the correct temperature and cooking times according to your oven. After all, oven temperatures vary. Try to slightly undercook the buns by taking them out of the oven (leaving the oven on). When cooled, test one and see how it feels in your mouth. Is it too moist? Stick it back in the oven for a bit longer. Too dry and crumbly? Your oven temperature may be too high.
  • This recipe yields 3 buns. (6 bun halves). Feel free to double the recipe.
  • The hero of this dish is the meat. I cant help thinking back to all those Masterchef and MKR episodes where “respecting the ingredients” was most important. In this case, respect the meat. Treat it with loving, tender hands and don’t over do it on the flavouring. Keep it simple. Good quality meat should speak for itself. I’ve only put salt, pepper and garlic in the mince and stirred it gently with a fork before gently shaping into patties. What has resulted is a juicy, succulent, tasty meat patty. The more you play with the mince the tougher it will be. Let the condiments and add-ons contribute to the overall flavour of the burger. Also, the longer you leave the meat to flavour, the stronger the flavour will be.
  • I recommend mustard with this burger, however I am yet to perfect a clean mustard recipe and will post it on here as soon as I can. This gluten free beef burger will taste great with my easy peasy tomato sauce recipe. If you don’t have time to make my sauce (which only takes 10 minutes max by the way), then smear some tomato paste on the beef patty. Tastes fabulous with mustard.
  • I’ve also added roast pumpkin hommus to this burger which not only adds flavour but moistness to the burger. You can find my simple to make roast pumpkin hommus recipe here.
  • Did I mention a beef burger is not a beef burger without beetroot? You can buy pre-cooked whole, skinned beetroot from the chilled fruit and veggie section of major supermarkets and some fruit and veggie shops. Otherwise steam your own fresh beetroot. Try to avoid the canned stuff. It’s devoid of nutrients.
  • If you haven’t cooked with coconut flour, almond flour (meal) or arrowroot (tapioca) flour before, these can be found in any health food shop and some major supermarkets. The almond meal I have used is simply packaged ground skinless almonds. This make the bun turn out lighter, however normal ground almonds can be used.

Are you ready to make a delicious gluten free beef burger? Then follow me:

Here’s an overview on what to do

 

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Separate mince strands so that it’s easy to mix the flavours through it. You want to handle it as little as possible. Sprinkle over garlic, pepper and salt and mix through gently with a fork.
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Gently shape mince into patties. You’ll get about 5 patties out of 500 grams. Recipe can be doubled.
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Slice 2 brown onions and cook them in coconut oil.
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When patties are ready, cook in coconut oil (or oil of choice) on medium high heat. You want some caramelisation on the outside as this gives more flavour.
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For the buns, blitz all ingredients in a food processor. Mixture should be wet but not run when scraping some out. It should hold its shape.
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Dollop mixture onto a baking paper lined tray. Spread out and smooth with back of spoon. Cook in 160 degrees C preheated oven for 10 – 15 minutes.

How to dress your burger

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Start by smearing some roast pumpkin hommus (or whatever you have on hand) to give some flavour and moistness to the burger.
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Add some kale leaves or salad leaves of choice.
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Next add sliced beetroot.
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Top with the meat patty.
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Dollop some mashed avocado over the top.
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Then add the onions.
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Add your mustard and tomato sauce/paste.
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Then top with your bun half and devour!

Why this is so good for you

Beef (free range, grass fed or organic)  helps prevent coronary artery disease, hypertension, arthritis, reduces the risk of heart attack and helps reduce the risk of cancer.

Garlic has anti-bacterial, anti-viral, anti-fungal and antioxidant properties, supports the circulatory, digestive and immune systems, helps lower blood pressure, assists in detoxification, prevents formation of blood clots, reduces blood pressure, helps with asthma, regulates blood sugar levels in diabetics and lowers the risk of most types of cancer.

Himalayan salt contains all of the 84 elements found in your body. It is anti aging, increases hydration, promotes blood sugar health, prevents muscle cramping, strengthens bones, lowers blood pressure, improves circulation, helps expel toxins from the body,  helps reduce acid reflux and helps the intestines absorb nutrients.

Pepper helps prevent breast cancer, improves digestion, relieves constipation, gives relief from respiratory disorders, coughs and the common cold, helps fight infections and insect bites and helps prevent liver problems.

Onions strengthen the immune system, help regulate blood sugar, reduce inflammation, help prevent cancer and reduce the risk of gastric ulcers.

Avocados help prevent macular degeneration, help lower risk of heart disease, aid in digestion, regulate blood sugar, lower blood cholesterol, improve skin tone and help reduce arthritic pain.

Tomatoes aid in the prevention of prostate cancer, reduce the risk of stroke, protect against loss of muscle mass, preserve bone mineral density, reduce the formation of kidney stones and keep bowel movements regular.

Beetroot reduces blood pressure including the risk of stroke and heart attacks, aids in the development of a baby’s spinal cord (more so when raw), helps fight anemia and fatigue, reduces the risk of osteoporosis, reduces “bad” cholesterol, stabilises blood sugar, fights the progression of dementia, helps to detoxify the liver, suppresses development of some types of cancers, keeps the intestinal tract healthy and boosts stamina.

Kale is high in iron and aids in cell growth and proper liver function, it helps Alzheimer’s sufferers, prevents blood clotting, protects against various cancers (bladder, breast, colon, ovary and prostate), fights against arthritis and autoimmune disorders, strengthens your immune system, helps prevent osteoporosis, aids in digestion and helps detoxify the body.

Coconut/oil speeds up metabolism, reduces the risk of heart disease, reduces the risk of diabetes, improves digestion, increases immune strength, is anti-bacterial, anti-vira, anti-fungal and anti-parasitic, prevents osteoporosis, prevents stroke and helps prevent the onset of Alzheimer’s disease.

Almonds alkalize the body (good for fighting inflammation), nourish the nervous system, provide good brain function, build strong bones and teeth, provide healthy fats which aids in weight loss, reduce risk of heart disease and help protect against diabetes.

Arrowroot (starch) helps prevent neural-tube defect and other congenital malformation in offspring, helps regulate heart rate and blood pressure, aids in fat metabolism in the body, aids in digestion and regulates bowel movement, can relieve nausea and replaces nutrients that are lost due to diarrhea and vomiting.

Pumpkin & sesame seeds (see my pumpkin hommus recipe)

 

I hope you enjoy your burger as much as I did!
Love, Tash x

Gluten free beef burger

Yield: Makes 3 buns (6 x half buns)

* Add a little water if bun mixture is too dry. Alternatively, add a little coconut flour if mixture is too wet. Mixture should hold its shape and not run.

Ingredients

    For the beef patties
  • 500 grams beef mince (preferably free range, grass fed or organic)
  • 2 large garlic cloves
  • 1 1/2 teaspoons fine pink Himalayan salt
  • 1/2 teaspoon freshly cracked black pepper
  • For the burger buns
  • 1/4 cup coconut flour
  • 1/4 cup almond meal
  • 1/4 cup arrowroot (or tapioca flour)
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon fine pink Himalayan salt
  • Pinch or 2 of fine white pepper
  • 2 eggs (free range or organic)
  • Optional: sesame seeds or poppy seeds
  • Extras/condiments
  • Roast pumpkin hommus (see related recipe)
  • Kale leaves (or salad leaves of choice)
  • Beetroot slices
  • Mashed avocado
  • 2 brown onions, sliced
  • Mustard and tomato sauce

Instructions

    For the patties
  1. Separate mince strands into a bowl. Sprinkle over the garlic, salt and pepper. Mix through gently with a fork and shape into patties. Place covered, in fridge if not using immediately so flavours have more time to develop.
  2. When ready, cook in a medium - large frying pan on medium high heat. You want some caramelisation to occur on the outside as this adds flavour.
  3. For the burger buns
  4. Preheat oven to 160 degrees C. Blitz all ingredients plus 1/4 cup water in a food processor and dollop mixture onto a baking paper lined tray until you have 6 rounds (= 3 buns). Spread out, smooth and shape into and sprinkle sesame seeds on top to give it a more bun like look.
  5. Cook for 10 - 15 minutes. Cool.
  6. To assemble
  7. Smear some roast pumpkin hommus on the bottom bun. Add your kale leaves, beetroot, beef patty, mashed avocado, onions, mustard and tomato sauce.
http://thepantryofeden.com/gluten-free-beef-burger/



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