Yoga_Journal_-_June_2016_

52

june

2016

yogajournal.com

PICTURED HERE:

Tangy Salmon Burger

PHOTO: JENNIFER OLSON; FOOD STYLIST: BETH HAWKINS; PROP STYLIST: ERICA M

CNEISH

Better burgers

This BBQ season, expand your patty

repertoire with super-simple recipes

full of flavor and good-for-you

ingredients. Recipes by Jennifer Iserloh

mushroom-cheddar

chipotle burger

SERVES 4

Canned chipotle in adobo gives an other-

wise plain mushroom burger a nice kick!

10 oz mushrooms, such as button

or cremini, trimmed, quartered

2 tbsp chopped chipotle in adobo

½ tsp garlic salt

1 cup dry whole-wheat breadcrumbs

1 egg

4 slices cheddar

4 whole-wheat English muffins

1 medium tomato, thinly sliced

In a food processor, pulse mushrooms,

chipotle, and garlic salt until mush-

rooms are chopped. In a bowl, mix

mushroom mixture, breadcrumbs, and

egg until combined. Form into 4 patties.

On a grill over medium-high heat, cook

burgers, flipping once, until patties

begin to brown, 5–7 minutes. Top each

burger with cheese and cook until

cheese melts, 1–2 minutes. Transfer

burgers to English muffins and top with

tomato slices; serve.

NUTRITIONAL INFO 365 calories per serving,

13 g fat (6 g saturated), 46 g carbs, 8 g fiber,

20 g protein, 649 mg sodium

VEGETARIAN

tangy salmon burger

SERVES 4

Tasty, fiber-rich chia seeds help bind this

heart-healthy burger together.

8 scallions, trimmed, quartered

¼ cup chia seeds

1 lb skinless, boneless salmon,

cut into 4-inch chunks

2 tbsp yellow or white miso paste

¼ tsp ground cayenne or paprika

4 whole-wheat buns, toasted

1 cup baby spinach

In a food processor, pulse scallions

and chia seeds. Add salmon, miso, and

cayenne; pulse four to five times, until

finely chopped.

Shape salmon mixture into 4 patties.

On a grill over medium-high heat, cook

burgers, flipping once, until cooked

through and starting to brown, 6–8 min-

utes. Transfer burgers to buns and top

with spinach; serve.

NUTRITIONAL INFO 328 calories per serving,

9 g fat (2 g saturated), 32 g carbs, 9 g fiber,

30 g protein, 567 mg sodium

PESCATARIAN VEGAN

beet burger with

orange-avocado salsa

SERVES 4

Nut butter adds a savory, salty element

and supplies protein and essential min-

erals like magnesium and iron.

1 Haas avocado, diced

1 orange, chopped

1 cup chopped cilantro, divided

1 lb beets (about 3 medium beets),

peeled, quartered

1 cup old-fashioned oats

¼ cup almond or peanut butter

½ tsp garlic salt

4 vegan hamburger buns

In a bowl, mix together avocado,

orange, and ¼ cup cilantro to make

the salsa.

In a food processor, shred beets. Add

oats, nut butter, garlic salt, and remain-

ing ¾ cup cilantro; pulse until mixture is

thick and sticky. Form into 4 patties.

On a grill over medium-high heat, cook

burgers, flipping once, until patties

begin to brown, 6–8 minutes. Transfer

burgers to buns. Top with avocado salsa

and serve.

NUTRITIONAL INFO 477 calories per serving,

19 g fat (2 g saturated), 67 g carbs, 16 g fiber,

18 g protein, 392 mg sodium

Save on supper

Ask your local fishmonger for the

salmon’s tail end or scraps—they’re

typically discounted.

eat well

FLEX TABLE