Burgers ‘n Wings. Wait, stop right there, burgers AND wings? How is that eating whole?! I’ve healthafied the everyday American junk food. These powerhouse burgers contain millet, sweet potatoes, and kale.
The sweet potatoes are loaded with vitamin C, folate, calcium, potassium, and beta-carotene. In fact, the vitamin C from the sweet potatoes helps your body absorb the non-heme iron in the kale. Did you know there are two kinds of iron? Iron that is plant-sourced (from leafy greens, beans for example) is non-heme, so fellow plant-based eaters listen up: it is important to pair your leafy greens with a source of vitamin C (sweet peppers, tomatoes, grapefruit juice, oranges, strawberries for example). It’s simple: your body absorbs iron better when paired with vitamin C (http://www.vrg.org/nutrition/iron.php).
Millet isn’t just for the birds; it’s a little powerhouse seed on it’s own! It’s a good source of fiber, manganese, phosphorus, tryptophan, and protein (interested in learning more? check out all the benefits here). See, Burgers ‘N Wings: Healthafied!
Millet is also delicious as a breakfast cereal!
Ingredients (serves 4; makes 8 4-inch burgers):
- 3 Cups cooked millet (1 Cup dried millet + 2 cups water= 3 cups cooked)
- 2 Cups kale, steamed
- 2 medium sweet potatoes, steamed (I used organic sweet potatoes & left the skin on)
- 1/4 Cup extra virgin olive oil
- 2 Tablespoons ground flax seed
- 2 cloves garlic
- 2 teaspoons Old Bay seasoning
- Salt & pepper to taste
*If you have a food processor, awesome! If not, no big deal! Just be sure to dice your sweet potatoes & kale into bite-sized pieces prior to steaming! This way when you combine all your ingredients in a bowl, there’s no mashing required!
- Preheat your oven to 400 degrees Fahrenheit. In your food processor, combine your steamed sweet potatoes & kale. Pulse until your sweet potatoes start to mash with your kale. Add your cooked millet, spices, ground flax seed, and pulse to combine all ingredients evenly. If your mixture is dry, add 1 Tablespoon of olive oil at a time (up to 1/4 Cup) & stir to incorporate until your burger base is moist enough to stick together.
- Cover your baking tray with a piece of parchment paper. Time to roll up our sleeves and get dirty! Using 1/3 Cup of your mix, form 1/2 inch thick patties about 4 inches across. Place evenly on your parchment paper and pop them in the oven. After about 20 minutes, the tops should start to golden. Carefully flip your your burgers over and bake for another 15-20 minutes.
I topped my burgers with homemade ranch dressing and enjoyed with a side of my Spicy Tofu Buffalo Wings
Enjoy eating whole!