Gluten Free| Low GI|Low Carb
| INGREDIENT | QUANTITY | GLYCEMIC INDEX | LEVEL |
|---|---|---|---|
| For the Burger Buns | |||
| Cauliflower | 1 head of cauliflower, cut into small florets to make cauliflower rice – up to 3 Cups | <10 | Negligible |
| Eggs | 1 | 0 | Nil |
| Fresh Mozzarella Cheese | ½ Cup | 0 | Nil |
| Salt & Pepper | ½ Tsp. and ¼ Tsp. | 0 | Nil |
| Sesame Seeds | 1-2 Tbsp. or as required | 0 | Nil |
| For the Patty & Toppings | |||
| Paneer | 450g | 0 | Nil |
| Egg White | 1 | 0 | Nil |
| Favorite herb | 1 Tbsp | <10 | Negligible |
| Buckwheat Bread Crumbs | ¼ Cup | <50 | Low |
| Salt & Pepper | ¼ Tsp. each | 0 | Nil |
| Flaxseeds | 4 Tbsp., ground | <50 | Low |
| Burger Toppings – Tomatoes, Lettuce, Onion, Fresh Cheese. | As per taste preferences | <50 | Low |
| Baked Chips | |||
| Sweet Potatoes | 250g | <50 | Low |
| Butter | 1 ¼ Tbsp. | 0 | Nil |
| Sesame or Groundnut Oil | 1 ¼ Tbsp. | 0 | Nil |
| Salt & Pepper | 1 Tsp. or as per taste | 0 | Nil |
Note: All ingredients used should be organic, free from pesticides and Non-GMO.
Method:
For the Buns
- Preheat oven to 220°C and grease a baking sheet. Keep aside.
- Put the cauliflower florets in the food processor and pulverize to form cauliflower rice (around 3 cups)
- Cook the cauliflower rice by transferring it into a microwave on high for 8-9 minutes.
- To squeeze out all the moisture, place the rice in a kitchen cloth and remove up to 1 cup of liquid. The cauliflower rice has to be dry to make the buns.
- Now in a mixing bowl, add egg, mozzarella, salt, pepper and the rice. Mix well.
- Spread the mixture onto the baking sheet and form 4 rounds. Add the sesame seeds on top.
- Place in the oven and bake for about 15 minutes until it turns golden.
- Untouched, let it cool outside for 10 minutes and then take it off very carefully.
For the Patty
- In a grinder pulse the paneer to make a crumble.
- In a medium bowl beat the egg white. Stir in buckwheat crumbs, herbs, salt and pepper. Add the paneer; stir gently to combine. Shape mixture into 1/2-inch-thick patties, using damp hands if necessary. (Add veggies like carrots, peas, french beans, etc if desired).
- In a dish prepare the ground flaxseeds. Dip the patties into flaxseed mixture, turning to coat evenly.
- In a frying pan, add some non-refined oil and cook the patties over medium heat for 10-15 mins till cooked as desired.
- Assemble your choice of healthy toppings as mentioned.
- Now, assemble the burger buns and add the patties as well as the toppings.
For the Baked Chips
- Wash and clean the sweet potatoes. Slice them and soak them in salted water, while you slice.
- Drain water, remove excess water from the chips with help of a clean towel.
- Melt the butter and oil. Pour over the chips mixing it well to coat.
- Bake them in a heated oven at 150/200 °c till golden.
- If you want it crunchy slice the potatoes very thin. Thinner they are crunchy they will be.
- Coat it with your favourite seasonings.
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