In caveman days, I think I actually would have done pretty well. While my un-evolved cohorts were off worrying about getting stampeded by woolly mammoths in their quest for a meaty entree, I would have stayed at home feasting on berries and nuts and nutritious greens, and feeling – yes – totally fabulous. I probably would have looked hot in my cavelady dress too.
Ironically, it’s some of the modern social settings that can, at times, be a wee bit problematic. Like barbecues. Oh yeah – the smokey grills full of animal-bits, bowls of greasy chips, and ubiquitous offerings of “mystery ingredient” coleslaw have me basically locked into the one thing I can share with everyone: beer. And while beer is great and all it’s not exactly my idea of a well-rounded meal . . . which is why I always BYOB.
No – not more beer (while arguably always a good idea). In this case I’m referring to burgers. I like to bring my own homemade burger patties for several reasons: to participate in the BBQ fun, to ensure that I eat well, and to share with my woolly mammoth chasing friends. This summer’s no different, and lately I’ve been absolutely hooked on a new burger recipe: a Portobello Burger Patty which is so fantastically savory, juicy, and full of plant-based protein, I’ve clearly developed a new healthy habit. I make a big batch ahead of time, and then just use as needed (and by “as needed” I mean embarrassingly often).
Such an easy BBQ solution with only one little problem – everyone else seems to favor my burgers over the ones on the grill too. So do yourself a favor and bring extra, as these days survival of the fittest is more in line with He Who Has The Most Portobello Burgers. Evolution, baby.
Portobello Burger:
These plant-based patties are a little softer than a traditional burger, but their flavor and versatility is hard-core amazing. I love the satisfying element they provide to a meal, without being overloaded with fat or nuts. Plus, they look like “real” burgers too! They are ideal as “raw” dish (see method below), but feel free to use the cooked method if you are short on time — they are delicious and health-giving either way.
½ cup ground flax seed
¼ cup hemp seeds
2 Tbsp fresh-chopped parsley
½ tsp fresh chopped thyme
1 Tbsp flax oil or olive oil
1½ Tbsp nama shoyu (or soy sauce)
1 tsp pressed garlic
½ tsp black pepper
2 Tbsp nutritional yeast
1 tsp mustard (stone-ground brown mustard preferable)
¼ cup chopped walnut pieces
2 medium portobello mushrooms, broken into large pieces
Mix: In a food processor, combine all ingredients except walnuts and mushrooms, and process until well combined. Turn off the processor and add in the walnuts and mushrooms. Pulse just 3 or 4 times until the mushrooms are diced, but do not blend. Remove mixture from the processor and transfer to a medium bowl.
Raw method (best): On a texflex sheet, squeeze the mixture into 8 balls and flatten into patties on a sheet. Dehydrate for 10 – 12 hours at 115 degrees, then flip and transfer to a mesh sheet and “cook” for 2 more hours. These keep for several days wrapped and refrigerated, and can be reheated as needed.
*Cooked method: Saute the chopped mushrooms in a dry pan for 2 or 3 minutes to cook out some of the moisture. Follow the rest of the recipe to form burgers. To cook, squeeze the mixture into 8 balls (press firmly to compact) and form into patties. Over very low heat, oil the pan with 1 or 2 Tbsp coconut oil. Add the patties, and cook approximately 10 minutes on each side. Patties will remain soft on the inside, but utterly enjoyable.
Serving suggestions: try “protein style” on a salad with a mustard vinaigrette, in a collard green with avocado and vegetables, or in a wrap or bun of choice with all the trimmings.
Makes 8 patties
Healthy benefits: plant-based, gluten-free, cholesterol-free, high protein, healhty omega fats
