Nowadays, people are now becoming conscious about the food that they eat since many are becoming health conscious because of the wrong lived lifestyle and choice of food that they eat. One of the unhealthiest fast-food ordered in fast-food chains are burgers.
But did you know that you can now make your own delicious and healthy burger at home? These burgers can make you satisfy your cravings on burgers without putting your health on the risk. These are the possible healthy burgers and their ingredients for you to make your own healthy burger:
Tofu Burger
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| http://img4-1.myrecipes.timeinc.net/i/recipes/rs/2004/tofu-burgers-rs-663098-l.jpg |
Ingredients:
¼ cup arame or other dark sea green, like kombu or wakame
1 bunch scallions
1½ pounds firm tofu, patted dry<
½ cup panko crumbs or fresh breadcrumbs
¼ cup sesame seeds
1 tablespoon soy sauce
2 teaspoons dark sesame oil
Salt and freshly ground black pepper
2 to 3 tablespoons peanut or neutral oil,like grapeseed or corn.
Procedures:
1. Pour boiling water over arame and soak for 2 minutes. Drain well.
2.
Put scallions in food processor and pulse a few times until minced.
Transfer to large bowl. Put arame and half the tofu into processor and
pulse a couple of times until just crumbled. Add to bowl.
3. Put
remaining tofu into processor and let it run until tofu is smooth. Add
to bowl with crumbs, sesame seeds, soy sauce, sesame oil, a little salt
and lots of pepper. Stir well to combine. Form into patties. Let rest a
few minutes. (Burger mixture or shaped burgers can be covered tightly
and refrigerated for up to a day. Bring back to room temperature before
cooking.)
4. Put oil in large nonstick or well-seasoned cast
iron skillet, turn heat to medium. After a minute or 2, slip burgers
into pan with spatula. Cook, undisturbed, until browned and easily
moved, about 5 minutes. Carefully flip and cook until done, 3 to 4
minutes more.
5. Serve on buns with mustard, ketchup, chutney or other toppings.
Can yield 4 to 6 servings.
Nut Burger
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| http://vegweb.com/sites/default/files/styles/recipe_large/public/recipe/images/better_burger.jpg |
Ingredients:
1 medium onion
1 cup walnuts, pecans, almonds, cashews or other nuts, preferably raw
1 cup (raw) rolled oats or cooked short-grain white or brown rice
2 tablespoons ketchup, miso, tomato paste, nut butter or tahini
1 teaspoon chili powder or any spice mix you like
Salt and freshly ground black pepper
1 egg
2 tablespoons peanut oil, extra virgin olive oil or neutral oil, like grapeseed or corn.
Procedures:
1. Grind onion in food processor. Add nuts and oats, and pulse to
chop, but not too finely. Add remaining ingredients except oil. Process
briefly; don't grind too finely. Add a little liquid — water, stock, soy
sauce, wine, whatever — if necessary; mixture should be moist but not
loose.
2. Let mixture rest a few minutes, then shape it into 4
burgers. (Burger mixture or shaped burgers can be covered tightly and
refrigerated for up to a day. Bring back to room temperature before
cooking.) Put oil in nonstick or well-seasoned cast iron skillet and
turn to medium. When oil is hot, add burgers to skillet. Cook about 5
minutes, undisturbed, until browned, then turn with spatula. Lower heat a
bit and cook 3 or 4 minutes more, until firm.
3. Serve on buns with mustard, ketchup, chutney or other toppings.
These can yield up to 4 servings.
Bean Burger
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| http://www.nomeatathlete.com/wp-content/uploads/2009/08/black-bean-burger-photo-1024x768.jpg |
Ingredients:
2 cups well-cooked white, black or red beans, or chickpeas or lentils, or 1 14-ounce can, drained
1 medium onion, peeled and quartered
½ cup rolled oats (preferably not instant)
1 tablespoon chili powder, or the spice mix of your choice
Salt and freshly ground black pepper
1 egg
Bean-cooking liquid, stock or other liquid (wine, cream, milk, water or ketchup) if necessary
Extra virgin olive oil or neutral oil, like grapeseed or corn.
Procedures:
1. Combine all ingredients except liquid and oil in food processor
and pulse until chunky but not puréed. If necessary, add a little liquid
for a mixture that is moist but not wet. Let mixture rest for a few
minutes.
2. With wet hands, shape into patties and let rest
again for a few minutes. (Burger mixture or shaped burgers can be
covered tightly and refrigerated for up to a day. Bring back to room
temperature before cooking.) Film bottom of a large nonstick or
well-seasoned cast iron skillet with oil and turn heat to medium. When
hot, add patties. Cook undisturbed until browned, about 5 minutes; turn
carefully with spatula and cook 3 or 4 minutes until firm and browned.
3. Serve on buns with mustard, ketchup, chutney or other toppings.
Can yield up to 4 servings.
These are only some of the healthy burgers you can make from you own home without risking your health and diet. Being healthy is not all about eating tasteless and not-so-delicious foods. There are some ways in which you can enjoy your food while at the same time maintaining your diet. Finally, you can now enjoy eating burgers the healthier way!
sources of info: www.nytimes.com
