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Mini Turkey Burgers with Homemade Ketchup

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What’s awesome about a burger is all you need is a well made, tasty burger patty and then you can dress them up however you like! What’s not awesome, is that usually burgers are served with buns made with white flour and high fructose corn syrup laden ketchup. Sure, you can skip the bun and pass on the ketchup, but what’s a burger without a bun and ketchup?! It’s not a burger, that’s what it is!

Thankfully, I came up with this burger recipe. I used ground turkey to make the patties, but feel free to use beef instead, or whatever meat you prefer. The ketchup is homemade, sugar free and full of probiotics! And for the bun – it’s fluffy and satisfying like a bun, but contains no grains, it’s gluten free, full of fibre and protein! I think it’s safe to say that this is pretty darn close to the real thing, so you won’t be missing out! It takes a little elbow grease to make, but most importantly it nourishes your body and taste amazing!

Further Food Nutritionist Commentary:

This recipe is definitely something to celebrate! It has a balance of lean protein, heart-healthy monounsaturated fats, and slow digesting carbs to satisfy your hunger, and keep you full.

The fermented pickle juice not only adds the quintessential burger topping flavor, but also probiotics, which can help promote beneficial gut bacterial health, and improve digestion. The flaxseed buns help add extra fiber and omega 3 fats to this recipe, as well as making it suitable for those with a gluten allergy or intolerance.

This recipe is a bit high in sodium. If you are watching your sodium intake, cut the amounts of salt used in half.

By Emily Cooper
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Mini Turkey Burgers with Homemade Ketchup

  • Prep Time:20 minutes
  • Cook Time:45 minutes
  • Servings: 12

Ingredients

Turkey Burgers

1 pound ground turkey
1/2 small red onion, finely chopped
1 large clove garlic, minced
2 teaspoon chili powder
1 teaspoon smoked paprika
1/2 teaspoon Himalayan pink salt
Black pepper to taste
Large handful of fresh cilantro, chopped

Cilantro Guacamole

2 avocados
1/4 red onion, finely chopped
1-2 tablespoons fresh cilantro, chopped
Juice of half a lemon
Sea salt and pepper to taste

Homemade Ketchup

2 cups tomato paste
5 tablespoons fermented pickle juice, sauerkraut juice or whey*
2 tablespoons apple cider vinegar
2-3 tablespoons raw, unpasteurized honey
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon mustard powder
Pinch of ground cloves
Pinch of ground allspice
Pinch of cayenne pepper

* If you don’t have any fermented pickle juice, sauerkraut juice or whey on hand you can just add 4-5 tablespoons apple cider vinegar.

Flaxseed Bun

2 cups ground flaxseeds (I like to use Organic Golden Flax Seeds)
5 eggs
1/2 cup water
1/3 cup olive oil
1/2 teaspoon sea salt
1 teaspoon baking soda

Instructions

Turkey Burgers

  1. Preheat the oven to 350 degrees Fahrenheit or light up your grill.
  2. Add the ground turkey, garlic, chopped onion, chili powder, smoked paprika, salt, pepper and fresh cilantro into a bowl and mix until all the ingredients are thoroughly combined.
  3. Using your hands, form the meat mixture into 12 burger patties. I like to dip my hands in a little olive oil, to prevent the meat mixture from sticking too much. Place the patties into a roasting pan and put on grill or bake in the oven for about 10 minutes on one side. Then I flip them on the other side and back them for another 10 to 15 minutes, until they are cooked through.

Cilantro Guacamole

  1. As always, guacamole is so simple to make and always tastes amazing! If you like smooth guacamole, you can make this in a food processor. I like mine a little chunky so I just scoop out the avocados into a bowl and mash them up with a fork. Add the lemon juice, chopped onion, salt, pepper and cilantro. Mix until combined and it’s ready to eat!

Homemade Ketchup

  1. To make the ketchup, simply place all your ingredients into a bowl and mix until well combined. Pour the ketchup into a quart sized mason jar, cap it and leave it on the counter for about 48 hours to ferment. If you didn’t happen to use the fermented pickle juice, sauerkraut juice or whey you don’t need to leave it on the counter, it can go straight into the fridge. It’s best to let it sit for at least a couple hours before using, so the flavours can really infuse the tomato paste.
  2. This ketchup will keep well in a mason jar for a good 2 to 4 weeks in the fridge. You can use as you would regular ketchup: burgers, hotdogs, fries, etc.

Flaxseed Bun

  1. Preheat the oven to 350 degrees Fahrenheit. Line a 9″ by 13″ baking pan with parchment paper.
  2. Place your ground flaxseeds in a large bowl along with the sea salt and baking soda. Whisk together. In a blender, add the eggs, water and olive oil and blend until smooth and creamy.
  3. Pour the egg mixture into the flaxseeds. Using a whisk, rapidly mix the wet ingredients into the dry ingredients as it begins to thicken quickly. Pour the mixture out into you prepared baking pan and spread it out evenly. Place the pan into the oven and bake for 30 minutes.
  4. Remove from the oven and allow to cool.
  5. You can either cut this up into 12 equal square pieces or cut them out as circles, which is what I did. You can use a 2-inch or even a 3-inch pastry ring to cut out 12 circle pieces for your “buns.”

Assembly

  1. Cut the “bun” in half, lengthwise and make your burger! Add your favourite condiments: ketchup, mustard, mayo, guacamole, etc. I like to also add tomatoes, pickles, cucumber and onions. And of course, I like to eat my burger with a nice helping of greens!
Turkey Burgers Preheat the oven to 350 degrees Fahrenheit or light up your grill. Add the ground turkey, garlic, chopped onion, chili powder, smoked paprika, salt, pepper and fresh cilantro into a bowl and mix until all the ingredients are thoroughly combined. Using your hands, form the meat mixture into 12 burger patties. I like to dip my hands in a little olive oil, to prevent the meat mixture from sticking too much. Place the patties into a roasting pan and put on grill or bake in the oven for about 10 minutes on one side. Then I flip them on the other side and back them for another 10 to 15 minutes, until they are cooked through. Cilantro Guacamole As always, guacamole is so simple to make and always tastes amazing! If you like smooth guacamole, you can make this in a food processor. I like mine a little chunky so I just scoop out the avocados into a bowl and mash them up with a fork. Add the lemon juice, chopped onion, salt, pepper and cilantro. Mix until combined and it’s ready to eat! Homemade Ketchup To make the ketchup, simply place all your ingredients into a bowl and mix until well combined. Pour the ketchup into a quart sized mason jar, cap it and leave it on the counter for about 48 hours to ferment. If you didn’t happen to use the fermented pickle juice, sauerkraut juice or whey you don’t need to leave it on the counter, it can go straight into the fridge. It’s best to let it sit for at least a couple hours before using, so the flavours can really infuse the tomato paste. This ketchup will keep well in a mason jar for a good 2 to 4 weeks in the fridge. You can use as you would regular ketchup: burgers, hotdogs, fries, etc. Flaxseed Bun Preheat the oven to 350 degrees Fahrenheit. Line a 9″ by 13″ baking pan with parchment paper. Place your ground flaxseeds in a large bowl along with the sea salt and baking soda. Whisk together. In a blender, add the eggs, water and olive oil and blend until smooth and creamy. Pour the egg mixture into the flaxseeds. Using a whisk, rapidly mix the wet ingredients into the dry ingredients as it begins to thicken quickly. Pour the mixture out into you prepared baking pan and spread it out evenly. Place the pan into the oven and bake for 30 minutes. Remove from the oven and allow to cool. You can either cut this up into 12 equal square pieces or cut them out as circles, which is what I did. You can use a 2-inch or even a 3-inch pastry ring to cut out 12 circle pieces for your “buns.” Assembly Cut the “bun” in half, lengthwise and make your burger! Add your favourite condiments: ketchup, mustard, mayo, guacamole, etc. I like to also add tomatoes, pickles, cucumber and onions. And of course, I like to eat my burger with a nice helping of greens!

Nutrition Information

Per Serving:  Calories: 548; Total Fat: 34 g; Saturated Fat: 5 g; Monounsaturated Fat: 12 g; Polyunsaturated Fat: 13 g; Cholesterol: 113 mg; Sodium: 2292 mg; Potassium: 1578 mg; Carbohydrate: 53 g;  Fiber: 30 g; Sugar: 13 g; Protein: 29 g
Nutrition Bonus:
Vitamin C: 19%; Vitamin A: 414%; Iron: 83%; Calcium: 29%;
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