Recipes

Wellbeing with Nutrition
Nurturing the Mind and Body

I love finding ways of incorporating more cruciferous vegetables into my family's diet. I came up with an idea for making a gluten-free burger bun, which is easy to make and contains super-nutrient rich cauliflower.

Cauliflower, like broccoli is a member of the cruciferous family. I try to include cruciferous vegetables in my family's diet at least 2-3 times a week. This means I need to come up with some different  ways of having them.

Cauliflower is a great source of many vitamins like vitamin C and minerals like potassium. It's fibre-rich and contains many nutrients including sulforaphane a cancer-prevention sulphur-rich nutrient, which also supports the liver to detoxify. It also contains plant sterols such as indole-3-carbinol, which functions as an anti-oestrogen agent. In my opinion this would be very beneficial as there are so many oestrogen mimickers within the environment and food chain, which imbalance hormones and promote imbalances like breast and ovarian cancers.  

The glue for these burger buns is protein-rich chickpea flour (besan).

Here's how I made my burger buns

Ingredients

1/2 a cauliflower head
1 cup chickpea flour
1 tsp melted clarified butter
1/2 tsp bicarbonate of soda
1/2 tsp ground cumin
1/2 tsp ground black pepper
1/2 tsp of Himalayan salt (you can miss this out or add a little more to your taste)
1/2 tsp onion seeds (these are to sprinkle on top of the burgers)

Method

  1. I separated my cauliflower into florets and steamed them lightly for around 3 minutes.  
    CauliflowerBurgers1
  2. After lightly steaming, I let them cool for a bit before finely chopping in the food processor.
  3. Next I mixed a cup of chick pea flour with all my dry ingredients (Himalayan salt, cumin, black pepper, bicarbonate of soda and Himalayan salt)
    CauliflowerBurgers2
  4. I added enough water to my dry ingredients to make a smooth paste.
  5. I mixed my chopped cauliflower with the seasoned chickpea flour batter.
    CauliflowerBurgers3
  6. I then added a teaspoon of melted clarified butter to the mixture for flavour (helps the body absorb fat-soluble vitamins and minerals.)
  7. So the next step was real easy, all I did was scoop out the mixture onto my baking tray using an ice cream scoop.
    I could have used my hands but I wanted to use the same amounts for each burger bun.
    CauliflowerBurgers4
  8. I flattened my mixture down to make burger sized buns and sprinkled them with some onion seeds.
    CauliflowerBurgers5
  9. I baked them for around 10 minutes in a medium hot oven (1800C) until they became firm and golden.
    CauliflowerBurgers6

Here they are crisp and golden, I think they look great.
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I let them cool down a little and then filled them with some salad, a yogurt dressing and a slice of leftover barbecued chicken. Yum!
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I think I will play around with this recipe more and experiment with different herbs, spices and seed toppings.
Personally, I think they're are great way to add more cruciferous vegetables to your family's diet.

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