RACHEL OF NUTRI BALANCE SWANSEA IS A NUTRITIONIST WITH OVER 10 YEARS’ EXPERIENCE. AS MORE AND MORE OF US ARE TRYING TO LIMIT THE AMOUNT OF RED MEAT IN OUR DIETS, RACHEL’S RECIPE FOR MEAT FREE BURGERS ARE SURE TO HIT THE SPOT
Lentil and Broccoli Burgers
½ head of broccoli (broken into florets)
1 large cup of cooked Puy/brown lentils
1 tsp tahini
1 pinch of pink Himalayan salt
1 clove garlic
1 cm piece of ginger (grated)
1 small chilli (if you like it spicy)
2 tsp coconut oil
1 tsp tamari (or soy sauce)
1tbsp ground flax seed/chia seed &
3 tbsp of water = 1 flax ‘egg’
Pre heat oven to 170C/GAS MARK 3
Blitz the broccoli florets until they look a bit like rice.
Add ¾ of the lentils to the food processor while it’s running,
When combined, transfer to a large bowl and add the rest of the lentils plus the tahini, salt, garlic and ginger (and chilli if using).
Heat the coconut oil and soy sauce in an ovenproof frying pan (if you have one). Add the patties and sear each side for 2-3 minutes until slightly darker in colour.
Transfer the pan to the oven (or if not oven proof then gently slide the burgers onto an oven tray)- cook the burgers for around 15 minutes until cooked through.
2 ripe avocados
Juice of 1 lemon
1 clove of garlic minced
1 jalapeno chilli seeded and finely chopped
1 small plum tomato
½ onion finely chopped
1 tsp coarse pink salt
Cut the avocados in half.
Pop out the stone and scoop the flesh out.
Squeeze lemon halves (cut side up so no pips go in bowl).
Add garlic, jalapeno, tomato, onion and salt to the bowl.
Mix and mash up using a fork. YUM !
For any advice on Vegetarian/Vegan cooking and Nutrition please give Rachel a call Tel: 07929 203653 or email: email@example.com Diploma in Diet and Nutrition – Allergy/Intolerance Testing
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