The Simple Lunchbox: Burger With The Lot Plus Some


Let’s hear it for the boys!

November is Movember, raising awareness for men’s health. We’re bringing you a burger packed full of protein, and a rainbow of colour, representing a range of plant based nutrients. We’ve even added some colour, flavour and added nutrients to our burger patty, with zucchini, carrot and smoky paprika. These ingredients not only keep the patty tender, but add a boost of antioxidants. Packed with protein from the beef, eggs, haloumi, almond meal and depending on your choice, the hummus, this burger provides long lasting energy and balanced blood sugar levels.


The fillings we’ve added are especially good for men’s health. Loaded with colourful vegetables that provide fibre to support healthy digestion and boost beneficial gut flora. Beautifully bright beetroot can help to manage blood pressure and cholesterol. Fresh pineapple, especially the core is a fantastic source of bromelain, an enzyme that can help boost immunity against allergies and sore throats. Slice the pineapple very thinly (around 5mm) to make it easier (and more pleasant) to eat. Choose a wholegrain or sourdough option for the bun to support digestion, or opt for a plant based option for added nutrients.

Serves: 2 (with extra patties to freeze) Prep: 30 mins Cooking Time: 15 mins


Equipment:

Chopping Board Vegetable grater Sharp Knife Fry pan or BBQ plate Colander or sieve 1 small mixing bowl

1 large mixing bowl

Ingredients:

Burgers

  • 1 zucchini, grated

  • 500g lean beef mince (or mince of choice)

  • 1 egg

  • 1 carrot, grated

  • ½ brown onion, finely diced

  • 2 cloves garlic, minced

  • 1 tsp smoked paprika

  • 2 tbsp chopped fresh parsley

  • Salt and pepper to taste

  • 1 tbsp almond meal or oat flour*

  • ¼ cup crumbled cheddar cheese (optional)

The Lot (mix and match to your taste)

  • 1 onion, finely sliced

  • 2 eggs

  • 100g haloumi cheese

  • 1 small fresh beetroot, grated

  • ½ carrot, grated

  • 1 handful baby spinach

  • 1 tomato, thickly sliced

  • ½ Lebanese cucumber, thinly sliced

  • 2 thin slices fresh pineapple, peeled, core intact

  • 1 dill pickle, thinly sliced

Spread – Hummus, guacamole, smashed avocado, tomato salsa, baba ganoush all work well 2 sourdough or wholemeal buns

Instructions:

  1. Put the grated zucchini in a colander or sieve and sprinkle with ½ teaspoon salt. Place over an empty bowl and set aside for 10 mins. Squeeze the excess liquid from the zucchini.

  2. In another large mixing bowl, add the burger ingredients, including the drained zucchini, and mix gently until just combined. Over-mixing the mince and egg makes for a tough burger.

  3. Shape the mince mix into patties and gently flatten. Place two patties into a pan or BBQ plate over medium heat. BBQ for 4-5 minutes on each side until browned, gently flipping once in between.

  4. Meanwhile in a large frypan or BBQ plate, add a tablespoon of olive oil and the sliced onion. Cook over low heat to caramelise. When the onion has softened, add slices of haloumi to the grill, cooking for 2 minutes on each side or until golden. Add the eggs to the grill and cook to your liking.

  5. Spread the sourdough buns with your spread of choice, place the cooked burger, then the warm toppings, then the chosen cold toppings to assemble.

OPTIONAL: Serve with homemade sweet potato fries.

*To make oat flour Blend ¼ cup rolled oats until it resembles coarse flour.

Alternatives: GLUTEN FREE: choose a gluten free bread, or sandwich your filling between grilled Portobello mushrooms, sturdy lettuce leaves, or simply serve the filling without bread. VEGETARIAN: replace the burger with extra grilled haloumi, grilled mushrooms, a veggie burger or fritter.

For more recipes, head over to The Simple Lunchbox


#Nutrition #Food #Burger

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BODYWISE MYOTHERAPHY & PILATES

125 Buckley Street, Essendon, VIC, 3040

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  • Clinic hours (Essendon)
    • Monday         8am - 8pm
    • Tuesday         8am - 8pm
    • Wednesday   8am - 8pm
    • Thursday       8am - 8pm
    • Friday             8am - 6pm
    • Saturday        9am - 1pm
    • Sunday          CLOSED

Our clinic services the areas of Essendon, Moonee Ponds, Ascot Vale, Brunswick, Brunswick West, Maribyrnong, Strathmore, Niddrie, Keilor, Avondale Heights, Keilor Park, Airport West, Flemington, Pascoe Vale, Tullamarine, Essendon Fields.