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There's not much that beats a good burger. By making some conscious choices when assembling ingredients, you can make a burger healthy, too. Here are some ideas below, but try your ideas to make it your own.



Ingredients:

  • 1 whole butternut pumpkin/squash

  • Lettuce/rocket for dressing

  • Free range mayonnaise

  • Hot sauce/wasabi paste/chipotle or chilli powder/crushed garlic

  • Smoked paprika

  • Neutral oil

  • Onion powder (optional)

  • Garlic powder (optional)

  • Swiss cheese slices

  • Burger buns


Method:


Preheat oven to 200C.


Prepare the pumpkin by slicing whole, 1.5cm thick slices, making 6-8 rounds of pumpkin (depending on its size). In a bowl, add the pumpkin, cover with a tablespoon of oil, salt, pepper, a teaspoon of garlic and onion powder (if using) and a tablespoon of smoked paprika. Using your hands, rub the marinade into the pumpkin.


On a lined baking tray, add the pumpkin slices so they're not overlapping. Reserve the marinade left in the bowl, and place the tray in the oven for 20-25 minutes, until the slices begin to colour.


Remove from the oven, and baste with the remaining marinade. Turn each slice over and return to the oven for a further 20-25 minutes, or until cooked through.


Alternatively, cook both sides for 5 minutes less each side, remove from the oven and place on a sizzling hot BBQ griddle for 3 minutes each side for more smoked flavour and lovely charring.


Meanwhile, make a spiced mayonnaise by combining a few tablespoons of mayo with a teaspoon of your favourite hot sauce or chilli powder. Wasabi paste is delicious here, as is a crushed garlic clove. Add salt to taste. Set aside.


Assemble your burgers by toasting each bun (perfect if you're using the BBQ to finish the pumpkin steaks), adding a spread of mayo, a slice or two of pumpkin, cheese slices, lettuce or rocket, and more mayo.

  • Lorna

The weather's warming up, so here's a bright, summery salad that's perfect on it's own or paired with your favourite protein.



Ingredients:

  • 5 carrots, peeled and grated

  • Zest and juice of 1 orange

  • 75g pumpkin seeds

  • 1 and a half tsp Cumin seeds, toasted

  • 1 tbsp Dijon mustard

  • 1 tbsp runny honey

  • 1 tbsp white wine vinegar

  • 3-4 tbsp olive oil

  • 2 tbsp torn coriander leaves

  • 2 tbsp torn mint leaves

  • Salt and pepper


Method:


Mix the grated carrots in a bowl with the orange zest and juice, the pumpkin and sunflower seeds.


Grind the toasted cumin seeds with a pinch of sea salt in a pestle and mortar then sprinkle over the carrot.


Combine the mustard, honey, vinegar and olive oil in a jar. Screw a lid on and shake to combine. Add the mint and coriander leaves, then taste and adjust the seasoning as necessary. You'll want it a little saltier here as the carrot hasn't been seasoned. Pour over the salad and toss well.


This will eat well straight away, or keep for up to two days in the fridge.

  • Lorna

It's strawberry season in Australia, and the perfect time to get these delicious berries into anything you can! They're packed with Vitamin C and antioxidants, and are SIBO-friendly. This is a great recipe that can be scaled up to feed a crowd!




Ingredients:

  • 1 mixed bag of spinach and rocket

  • 2 chicken breasts

  • 250g strawberries

  • Handful of chopped walnuts

  • 2 medium avocados (optional, and omit if SIBO)

  • Balsamic vinegar (substitute lemon juice for SIBO)

  • Olive oil

  • Salt and pepper


Method:

  1. Heat a chargrill pan or barbecue on medium heat.

  2. Rub the chicken with a little oil and season generously with salt and pepper. Cook for three to four minutes each side, or until the chicken is cooked through (an instant-read thermometer makes this job easy - stick it in the thickest part and if the temperature is over 70C, you're perfect!). Once cooked, transfer to a plate and leave to rest for 5 minutes.

  3. Meanwhile, combine the spinach and rocket. Cut the two avocados into thin slices and add these to the salad bowl. Thinly slice the chicken and arrange on top of the salad.

  4. Season everything with salt and pepper, and drizzle over a little olive oil, and a generous drizzle of balsamic vinegar/lemon juice/cider vinegar, or your dressing of choice.