Gut-Healthy Burgers

Healthy Burger
Ellen Silverman
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  • Yield: 4 servings

You can also bake these in the oven at 350°F until cooked through to your liking.

Ingredients

1pound ground meat or 2 (15-ounce) cans black beans, drained and rinsed
1 egg white, beaten
1cup unsweetened, shredded coconut
1tablespoon garlic powder
1tablespoon minced onion flakes
1/4cup tamari or coconut aminos
1-2tablespoon coconut oil

Instructions

  1. If using beans, grind them in a food processor until crumbly. If using fish, you can ask your fishmonger to grind for you or grind at home using same process as beans. If you don’t have a food processor, you can chop the beans or fish finely with a knife.
  2. Mix the ground protein together in a large bowl with the remaining ingredients up to and including the tamari, and shape into 4 large patties or 6 mini patties.
  3. Add the oil to your skillet and cook the burgers over medium heat until golden brown on the bottom, 3 to 6 minutes depending on protein. Flip the burgers over.
  4. Reduce the heat to low and cook for another 5 minutes, until brown or crisp. Serve immediately with traditional burger toppings or on top of a salad or in a lettuce wrap.

Images reproduced by permission of Kyle Books from Go with Your Gut: The Insider’s Guide to Banishing the Bloat with 75 Digestion-Friendly Recipes by Robyn Youkilis. ©2016 by Ellen Silverman. All rights reserved.