素汉堡 Veggie Burger
Anjani 蜂鸟健康TheHummingBird 2019-11-12原文
English Text is further down.
这种素汉堡是满足汉堡渴望的绝佳方式。汉堡馅主要成分是红薯和其他蔬菜，不仅可以享受到美食，而且身体也可以享受到充分的营养。在汉堡内加入脆生菜、咸甜番茄片、牛油果或任何其他选择就可以享用了。
红薯：给肝脏提供重要的葡萄糖和糖原储存。所有的红薯和山药都对健康有益。与土豆类似，可以帮助支持肝脏在体内负责的几乎所有功能。红薯含有的植物化学物可以平息肝火，并帮助处于停滞状态并负荷了大量毒素的肝脏，防止肝脏痉挛。它们还为肝脏提供了一系列可以平衡激素的植物化学物质。肝脏会用红薯和山药来调节和控制其某些激素功能。
素汉堡
配料：
1杯切碎的洋葱
1杯切碎的蘑菇
1．5杯切成丁的红薯
2瓣切碎的蒜瓣
1汤匙椰子氨基酸(coconut aminos)
1汤匙番茄酱(tomato paste)
1/4-1/2杯水，需要的话可以加更多
1杯核桃
1/3杯磨碎的金色亚麻籽，如有需要可以添加更多
1/2茶匙烟熏辣椒粉（smoked paprika）
1茶匙孜然粉
1/4茶匙黑胡椒
4个无麸质和无玉米的汉堡面包
其他可选项：
菠菜或生菜
切成薄片的西红柿
切成薄片的红洋葱
切成薄片的牛油果片
番茄酱
制作：
在锅中加入洋葱和蘑菇，炒2-3分钟直到洋葱开始变软。加入红薯、大蒜、椰子氨基酸和番茄酱烧3-5分钟，经常搅拌，直到红薯开始变软。加水并盖上锅盖。中火加热15-20分钟，经常搅拌直至红薯变软。如有必要，请添加更多的水。关火并等待其冷却。
将冷却后的混合物放入食物混合机中混合几次，不要过度混合，保持其一定的固体型。取出放入碗中。
将核桃仁添加到食物混合机中，搅拌直至变成粗粒装，将其加入上述红薯混合物中，再加入亚麻籽粉、烟熏辣椒粉和孜然粉，混合直至均匀。混合物应足够坚硬，可以成型，如果未能成型，请添加更多的亚麻籽碎。将其做成汉堡饼状。
冷藏1小时使其更坚固，或者立即用锅在高温下两面煎4-5分钟。
将汉堡馅夹在汉堡面包中，还可以加入可选成分，就可以享用了。
四人量。
These veggie burgers are a fantastic way to satisfy a burger craving. With the base of the veggie patties coming from sweet potato and other veggies, you’ll be giving your body nutrients while enjoying every second of sinking your teeth into a delicious burger. Pack your burger full of crispy lettuce, salty and sweet tomato slices, creamy avocado, or any other toppings of your choice and enjoy!.
“Sweet potatoes: An important glucose and glycogen storage food for the liver. All sweet potatoes and yams are beneficial, even white sweet potatoes. Similar to regular potatoes, they help support almost every function for which the liver is responsible inside our bodies. Sweet potatoes have phytochemical properties that calm heated, angry, stagnant, sluggish, and toxic livers and help prevent spasming. They also offer a range of hormone-balancing phytochemicals for the liver; the liver uses sweet potatoes and yams to regulate and control some of its hormone functions.” – excerpt from Liver Rescue
Veggie Burgers
Ingredients:
1 cup chopped onion
1 cup chopped mushrooms
1 1/2 cups diced sweet potato
2 garlic cloves, minced
1 tbsp coconut aminos
1 tbsp tomato paste
1-4-1/2 cup water, more if needed
1 cup walnuts
1/3 cup ground golden flaxseed, more if needed
1/2 tsp smoked paprika
1 tsp ground cumin
1/4 tsp black pepper
4 gluten-free and corn-free burger buns
Additional topping options:
Spinach or lettuce
Sliced tomatoes
Thinly sliced red onion
Sliced avocado
Ketchup
Directions:
Place a non-stick pan on medium-high heat. Add the onions and mushrooms and fry for 2-3 minutes until the onions start to soften. Add the sweet potato, garlic, coconut aminos and tomato paste. Cook for 3-5 minutes, stirring often, until the sweet potato starts to soften. Add the water add place on the lid. Cook at medium-high heat for 15-20 minutes, stirring often, until the sweet potato is soft. Add more water if necessary. Remove from heat and cool completely.
Place the sweet potato mixture in a food processor and pulse a couple times until the mixture is smooth but still chunky. Don’t over process. Place in a medium-sized mixing bowl and set aside.
Add the walnuts to the food processor and blend until you get a coarse crumb. Add to the bowl with the sweet potato mixture, followed by the ground flaxseed, smoked paprika and ground cumin. Mix until uniform. The mixture should be firm enough to shape into patties – if not then add more ground flaxseed. Shape into patties.
Refrigerate for 1 hour for a firmer patty, or cook immediately using a non-stick pan for 4-5 minutes at medium-high heat on either side.
To assemble the burgers, place the patties on burger buns and add toppings of your choosing. Serve immediately.
Serves: 4