If you’re frantically in search of more #banting recipe ideas, then you’ve come to just the right place. And if you’ve been living under a rock and have no idea what I’m talking about it, banting is, in a nutshell, following a diet of eating meals that are basically Low Carb High Fat (LCHF), and avoiding sugar and processed food.
It’s taken South Africa by storm. You can read more about the whole story and what you should and shouldn’t be eating if you’re following the plan.
Because we’re ever so kind over at Food 24, we thought we’d feed the need and drum up some easy week-night banting dinners that are quick and easy. And there’s no compromising on flavour, and you’ll still feel full at the end of your meal. Nifty hey?
And guess what – burgers aren’t out. In fact, they’re oh-so-in. Here’s a way to make sure they proudly maintain their braai-side hero status, while being low carb but still packed full of flavour.
Health benefits
In this case, the avocado brings with it not just a gorgeous creaminess,
but also the smugness of being classed as one of ‘the world’s
healthiest foods’. They have a string of accolades to their name, such
as being packed full of monounsaturated fat (good fat, up to 14% in
fact) and lots of good cholesterol, and in some cases have been known to
actually aid in lowering cholesterol. They have about 35% more
potassium than bananas, are rich in folic acid and vitamins K, B6, C and
E. They’re also good for stabilizing blood sugars.
Other toppings
– This recipe works just as well with lamb, ostrich and chicken mince.
– You can mix up the toppings to include other drool-worthy ingredients such as bacon, grilled pineapple and/or a spicy tomato relish.
– You could also try a fried egg, home made mustard mayonnaise, and of course your favourite cheese.
Beef and feta burgers with creamy avocado and rostis
Serves 2 | Preparation time 10 minutes | Cooking time 20 minutes
Ingredients
For the beef patties
500g beef mince
1/2 onion finely chopped or grated
1 clove garlic, finely chopped
75g feta, roughly crumbled
1 egg, lightly beaten
Handful chopped fresh mint and basil
1 tsp dried chilli flakes (optional)
1 tsp freshly ground black pepper
1/2 tsp salt
For the rostis
1/2 onion, finely chopped
1 Tbsp olive oil
2 cups grated courgettes
1 Tbsp chopped fresh mint
1 egg, lightly beaten
75g goats cheese or cheddar, crumbled or grated
Pinch of salt and freshly ground black pepper
For the avocado topping
1-2 ripe avocados
Zest and juice of 1 lime or 1/2 lemon
1-2 Tbsp chopped fresh parsley or basil
Salt and freshly ground black pepper to taste
1 Tbsp olive oil
Mix the ingredients together and mash roughly with a fork.
Method
For the beef patties
1. Mix all of the ingredients together, divide into palm-sized balls, flatten gently and then place on a plate in the fridge to firm up for about 30 minutes if you have the time.
2. Make the avocado topping by roughly mashing the avocado with a fork and adding the remaining ingredients.
For the rostis
1. Heat a frying pan over medium heat, add 1 Tbsp olive oil and soften the onions for 5 minutes. Remove and set aside.
2. Meanwhile, mix together the courgette ingredients, then leave to drain over a sieve for a few minutes, and gently squeeze out any excess juice.
3. Roll the mixture into palm-sized balls and then flatten gently until they are at least the same size as the beef patties, if not slightly wider in diameter.
4. Fry in 1-2 Tbsp olive oil for 2-3 minutes on each side or until golden and cooked through. They are careful as they have no flour to bind them together, so take care when frying and turning. Drain on kitchen paper and then assemble the burgers and eat immediately. I don’t usually do a burger top, just sit the patty on a rosti and dollop the avocado on top and enjoy.
Sarah Graham is author of ‘Bitten’ and blogs with us on Food24. Follow her on twitter @foodieliveshere.