‘The Healthonist’ Recipes by Pamela Ryan – ULTIMATE BEET BURGERS!

Welcome to week 8 of nutritional therapist Pamela’s divine but healthy recipes. This weeks recipe is ULTIMATE BEET BURGERS…. & ruby-stained fingers!

INGREDIENTS

Makes 10 burgers

  • 1 small red onion, peeled & chopped
  • 1 clove garlic, peeled
  • 2 large beetroot (approx. 600g), peeled & chopped
  • 1 handful of basil leaves
  • 2 ounces raw walnuts
  • 2 ounces Nua Naturals hulled hemp seeds
  • 1 egg
  • 150g ricotta cheese
  • 150g organic oat, buckwheat or millet flakes
  • 1 teaspoon maldon sea salt
  • Black pepper
  • Olive oil for brushing

September is probably one of my favourite times of year at the farmer’s market.  A feast of courgette, squash, pumpkin, kale and savoy cabbage, the last of the summer cucumbers and first of new season apples.

My local market is on Sunday mornings at The People’s Park in Dun Laoghaire, but you’ve got to get to McNally’s Organic Farm stand early for the richest pickings! Last week I grabbed some humongous purple beetroot, which feature in this week’s recipe. Beetroot contains betacyanins – a group of antioxidant compounds that give this root vegetable its rich jewel tone – betacyanins support liver detoxification, reduce inflammation and improve blood circulation (the latter being the reason that beetroot is an athlete’s best buddy!).

These nutrient-rich vegetarian beetroot burgers are packed with protein from ricotta cheese (another farmer’s market purchase), walnuts and hulled hemp seeds (Nua Naturals to the rescue yet again), and are a rich source of omega 3 fats, iron and B-complex vitamins. These are truly delicious, ideal in the lunchbox or for dinner with sweet potato fries or a gigantic green salad (see serving suggestions below).

INSTRUCTIONS

Place all ingredients (except the oat / millet / buckwheat flakes & the olive oil) into a food processor. Pulse until fully combined, but with plenty of texture. Transfer to a large glass bowl and stir in the oat flakes. Cover and leave in the fridge for at least 1 hour (this step is important, as the oats will absorb excess water from the beetroot).

Heat the oven to 200oC. After 1 hour, remove from the fridge and use your hands to shape the mixture into burger patties. The mixture will be moist, but if it feels too wet, stir in another handful of the flakes you used or add 1 tablespoon of coconut flour (I use Nua Naturals). Using a pastry brush, lightly brush each side of the burgers with olive oil and place onto an oven dish lined with greaseproof paper. Bake in the oven for 10 minutes, then remove the burgers and turn them over gently with a spatula. Bake for another 10-12 minutes and allow to rest for 5 minutes before serving. Delicious warm or cold!

SERVING SUGGESTIONS

  • On grilled portobello mushrooms with sliced avocado, rocket leaves & tomato, sprinkled with mixed seeds
  • In a wholegrain bun with sliced tomato, lettuce & hummus.

 

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s