Today marks the first recipe on Caitie’s Cooking, and to kick off, I’ve got a Caitie original for you: Omega Turkey Burgers.
What’s really neat about these burgers is that they’re incredibly filling, packed full of Omega-3 and Omega-6 fatty acids, and have a great soluble and insoluble fibre content! To top it off, they’re also suitable for those of you living gluten-free or paleo lifestyles.
Here’s the low-down on how it works:
Traditional burger patties are either 100% beef, or a blend of meats with egg and breadcrumbs to act as “glue” and hold them together. These burger patties use a different kind of glue though: Nuts and seeds!
Check this out:
A 1oz (28g) serving is more than 40% fibre, has nearly 5000mg of Omega-3 fatty acids, and has more than 1500mg of Omega-6 fatty acids. Furthermore, they’re considered to be a source of soluble fibre, which gelatinizes and promotes healthy gut health.
A 1oz (28g) serving has more than 6000mg of Omega-3’s and over 1500mg of Omega-6’s. To top this off they have a healthy combination of soluble and insoluble fibre, making up more than 30% of the seed’s nutritional content.
Since this is literally just ground up almonds, they pack the same benefits! A 1oz (28g) serving is 13% fibre, and has over 3500mg of Omega-6 fatty acids.
See why they’re called Omega Turkey Burgers now?
Oh and this is how the “new glue” works to hold them together:
When egg cooks, the proteins naturally coagulate and act as a glue, holding things together. Traditional burgers use this plus breadcrumb starch to gelatinize and hold things together and retain moisture.
In this case, the chia seeds are absorbing the water, much like the breadcrumbs. The combination ends up having the same effect! The almond flour, while not as absorptive as the chia seeds still add added surface area and end up sopping up any extra liquid from the egg.
Anyways, I made these up and barbecued them for my parents, and they loved them! I served them on white kaiser buns, with blue cheese, barbecued red peppers, and roasted mushrooms!
Between the three of us, here were the voting results:
Get the recipe below!
*Want to learn more about how soluble and insoluble fibre work, and the benefits of each? Check out this informative post!
*Want to learn more about Omega-3’s and Omega-6’s?
Click here! Coming soon!
Omega Turkey Burgers
- ~0.6kg (21 oz. or 1.3 lb) of Extra Lean Ground Turkey Meat
- 1 Large Egg, White Only
- 1/3 Cup Almond Flour
- 2 Tbsp Chia Seeds
- 1/4 Cup Ground Flax Seeds
- 1/2 Tsp Worcestershire Sauce
- Herbs & Spices
- 1 Dash Each:
- Ground Ginger
- Garlic & Herb Rub
- A Sprinkle Of:
- Garlic Powder
- 1 Dash Each:
- Salt & Pepper To Taste
- Squares of wax paper (cut approximately 10cm or 4 inches in diameter)
- Mix all ingredients in a bowl
- Form 6 evenly sized balls (each should weigh around 100g, or 3.5 oz)
- Slowly and evenly flatten the ball from the middle outwards, between two squares of wax paper. Flatten until desired size, or until patty is approximately 10 cm (4 inches) in diameter.
- Cook until a minimum internal temperature of 74F or 23.5C is reached, either on the barbecue, flat grill, or frying pan. It took me approximately 10 minutes on the BBQ!
- Serve either with or without a bun, and your toppings of choice!