Friday, 24 June 2016

The Classic Burger

By Marina Iacovou (Accredited Practising Dietitian and PhD Candidate)


This is a classic beef burger recipe with a twist. Burgers are quick and easy to make, and can include a variety of vegetables. They can also be low FODMAP, or a good way to re-introduce some moderate-high FODMAP-containing foods back into your diet.



Recipe - makes 6-8 burgers:
(Preparation time 15 minutes, cooking time ~5-10 minutes)

 
Ingredients:
·         Beef burgers
o   500g lean beef mince
o   1 egg
o   1 tablespoon of olive oil
o   ½ cup spring onion (green part) – finely chopped
o   ¼ cup of fresh continental (flat) parsley – finely chopped
o   ¼ cup of fresh coriander – finely chopped
o   Handful of chives
o   1 medium sized carrot – grated
o   2 medium sized button mushrooms* – finely chopped
o   Cracked pepper
·         Accompaniments and condiments
o   Bread / roll / bun of your choice
o   Fresh tomato / lettuce / cucumber
o   Hard cheese – cheddar / tasty / haloumi
o   Tomato sauce / BBQ sauce / lemon juice
*N.B Mushrooms are high in FODMAPs, but have been included in this recipe to give an example of how to introduce small amounts of high FODMAP foods during the rechallenge phase of the low FODMAP diet.

Method:
  • Combine beef, egg, olive oil, selected vegetables, herbs and spices into a large bowl and mix together. Divide mixture into 6-8 portions and roll into balls.  
  • Spray or drizzle olive oil into a pan or on a BBQ plate. Heat oiled pan/BBQ plate first before placing burgers.
  • Cook burgers on a medium heat for ~3 minutes each side or until cooked through.
  • Add fresh salad vegetables, cheese and condiments of your choice, as toppings to the cooked burger and bun.



                                                                   
Tips and hints:
·         Adding a little bit of chopped vegetables like mushroom, carrots and/or zucchini adds moisture, colour and helps to increase vegetable intake for kids and adults alike
·         For a crispy bun, cut in half and chargrill the top side, or both sides
·         For melted cheese, top the inside of the bun with your choice of cheese and place under the grill. Haloumi can be cooked on its own in the pan or BBQ plate
·         Use your choice of herbs and spices e.g. cumin, mint
·         Use other vegetables in the burger mixture e.g. finely chopped zucchini
·         Add a small amount of the white spring onion or more mushroom, if re-introducing high FODMAP foods back into your diet
·         Whether you are serving burgers for the family, in a social setting, or at a BBQ, place all salad vegetables, cheese and condiments in the middle of the table, and everyone can add what they like to their burger
·         Include a variety of gluten-free, wholemeal, sourdough spelt breads/rolls in the middle of the table
·         For a vegetarian / vegan burger recipe please see an earlier blog post http://bit.ly/1DWLqOs

Enjoy!

 


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