18 May 2015

Mini Turkey Burgers with Homemade Ketchup

Today is Victoria Day here in Canada, which means - food, fun, fireworks and the great Canadian outdoors! It's been a fairly hot (dare I say) weekend in Southern Ontario, perfect for enjoying food outdoors; on the patio or by the bonfire. Burgers are one of those foods which are reminiscent of celebration and warm weather. 

What's awesome about a burger is all you need is a well made, tasty burger patty and then you can dress them up however you like! What's not awesome, is that usually burgers are served with buns made with white flour and high fructose corn syrup laden ketchup. Sure, you can skip the bun and pass on the ketchup, but what's a burger without a bun and ketchup?! It's not a burger, that's what it is!

Thankfully, I came up with this burger recipe. I used ground turkey to make the patties, but feel free to use beef instead, or whatever meat you prefer. The ketchup is homemade, sugar free and full of probiotics! And for the bun - it's fluffy and satisfying like a bun, but contains no grains, it's gluten free, full of fibre and protein! I think it's safe to say that this is pretty darn close to the real thing, so you won't be missing out! It takes a little elbow grease to make, but most importantly it nourishes your body and taste amazing!

Happy Victoria Day!


Turkey Burgers
(Makes 12 mini burgers)

  • 1 pound ground turkey
  • 1/2 small red onion, finely chopped
  • 1 large clove garlic, minced
  • 2 teaspoon chili powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon Himalayan pink salt 
  • Black pepper to taste
  • Large handful or fresh cilantro, chopped

Cilantro Guacamole
  • 2 avocados
  • 1/4 red onion, finely chopped
  • 1-2 tablespoons fresh cilantro, chopped
  • Juice of half a lemon
  • Sea salt and pepper to taste

Homemade Ketchup 
  • 2 cups tomato paste
  • 5 tablespoons fermented pickle juice, sauerkraut juice or whey*
  • 2 tablespoons apple cider vinegar
  • 2-3 tablespoons raw, unpasteurized honey
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon mustard powder
  • Pinch of ground cloves
  • Pinch of ground allspice
  • Pinch of cayenne pepper

* If you don't have any fermented pickle juice, sauerkraut juice or whey on hand you can just add 4-5 tablespoons apple cider vinegar. 

Flaxseed Bun
  • 2 cups ground flaxseeds (I like to use Organic Golden Flax Seeds)
  • 5 eggs
  • 1/2 cup water
  • 1/3 cup olive oil
  • 1/2 teaspoon sea salt
  • 1 teaspoon baking soda


Turkey Burgers
Preheat the oven to 350 degrees Fahrenheit. 
Add the ground turkey, garlic, chopped onion, chili powder, smoked paprika, salt, pepper and fresh cilantro into a bowl and mix until all the ingredients are thoroughly combined. 
Using your hands, form the meat mixture into 12 burger patties. I like to dip my hands in a little olive oil, to prevent the meat mixture from sticking too much. Place the patties into a roasting pan and bake in the oven for about 10 minutes on one side. Then I flip them on the other side and back them for another 10 to 15 minutes, until they are cooked through. 

Cilantro Guacamole
As always, guacamole is so simple to make and always tastes amazing! If you like smooth guacamole, you can make this in a food processor. I like mine a little chunky so I just scoop out the avocados into a bowl and mash them up with a fork. Add the lemon juice, chopped onion, salt, pepper and cilantro. Mix until combined and it's ready to eat!

Homemade Ketchup
This ketchup recipe is also adapted from the The Heal Your Gut Cookbook. I fine tuned some of the ingredients and added a couple as well, to make it ideal for my taste buds! I love it, not only because it tastes amazing, but also because it's lacto-fermented, meaning it contains highly beneficial bacteria for your gut. This is only if you add the fermented pickle juice, sauerkraut juice or whey. It also contains no high fructose corn syrup, therefore it only a small fraction on the sugar content regular, store bought ketchup would.

To make the ketchup, simply place all your ingredients into a bowl and mix until well combined. Pour the ketchup into a quart sized mason jar, cap it and leave it on the counter for about 48 hours to ferment. If you didn't happen to use the fermented pickle juice, sauerkraut juice or whey you don't need to leave it on the counter, it can go straight into the fridge. It's best to let it sit for at least a couple hours before using, so the flavours can really infuse the tomato paste.
This ketchup will keep well in a mason jar for a good 2 to 4 weeks in the fridge. You can use as you would regular ketchup: burgers, hotdogs, fries, etc.

Flaxseed Bun
This recipe is inspired by the Flaxseed Focaccia Bread by Healthful Pursuit. Again, I altered some of the ingredients to make it GAPS friendly, such as using baking soda instead of baking powder.

Preheat the oven to 350 degrees Fahrenheit. Line a 9" by 13" baking pan with parchment paper. 
Place your ground flaxseeds in a large bowl along with the sea salt and baking soda. Whisk together. In a blender, add the eggs, water and olive oil and blend until smooth and creamy. Pour the egg mixture into the flaxseeds. Using a whisk, rapidly mix the wet ingredients into the dry ingredients as it begins to thicken quickly. Pour the mixture out into you prepared baking pan and spread it out evenly. Place the pan into the oven and bake for 30 minutes. Remove from the oven and allow to cool. 

You can either cut this up into 12 equal square pieces or cut them out as circles, which is what I did. You can use a 2-inch or even a 3-inch pastry ring to cut out 12 circle pieces for your "buns."

Cut the "bun" in half, lengthwise and make your burger! Add your favourite condiments: ketchup, mustard, mayo, guacamole, etc. I like to also add tomatoes, pickles, cucumber and onions. And of course, I like to eat my burger with a nice helping of greens! 

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