• Krista Smith, FNTP

Burgers and Brocs

Updated: Jul 10, 2018




I like to make up recipes and honestly rarely even bother to measure. One thing I try to do is incorporate lots of flavor with healthy ingredients as opposed to bottled pre-made sauces.


This one doesn't take a whole lot of ingredients and it came together quickly.

Here's what I used:



If you want to be even faster, chop up the mushrooms, slice onions and coarsely chop the garlic, then put into a hand-powered food processor so they come out finely diced.


i LOVE my Pampered Chef hand food processor for this!

You can certainly make this without mushrooms. The reason I include them is to help hold the fat in the meat. This makes for a juicier burger plus adds some nutrients to the mix. Even my husband who dislikes mushrooms eats these without hesitation (yes, he is aware I add them in) because you can't even tell they are there.


Once your veggies and garlic are minced, add it into the meat and combine with your hands.


Mix ingredients until the veggies and seasonings are well incorporated.

Prep the broccoli. I used the full stalks so they will stay on the grill grates and are easier to turn. (I neglected to photograph them prior and on the grill. My apologies.) Cut them lengthwise into halves or thirds so you have a flat side to start. Drizzle with avocado oil and season.


Place the burgers and broccoli on the grill and cook about 20 minutes, flipping halfway through. I like my broccoli slightly charred but you can remove them sooner.


I'm low-carb and avoid all grains, so I did not serve this with any sort of bun, but you of course could use one! My burger was loaded with healthy fats such as guacamole, bacon, homemade mayo and raw milk cheese.


Note: I trimmed the tougher ends of the broccoli stalks (about the bottom 2 inches or so) before plating this.

Eat it like this and you won't miss the bread!

Burgers & Brocs

By Krista Smith, NTP

Serves 4


Ingredients:

1 lb. organic, grass-fed ground beef

4 green onions, white and some green parts, diced

3 cloves garlic, minced

6-7 medium mushrooms, minced

3 T Braggs Liquid Aminos

1 T coconut aminos

½ tsp onion powder

½ tsp salt

Fresh ground pepper


For the broccoli ("Brocs"):

2 large full stalks broccoli, rinsed and dried (keep entire long stalk for ease of grilling)

1-2 T avocado oil

Pink salt and seasoning of choice, such as Everything but the Bagel from Trader Joe’s


Slice broccoli stalks lengthwise into thirds. Drizzle with avocado oil, then season.


Procedure:

Preheat grill to about 400 degrees. For the patties: Combine all ingredients in a glass bowl. Using clean hands, form 4 patties about ¼” thick.


Place broccoli, cut (flat) side down on the grill, then add the burger patties. Grill about 8 minutes, then flip the broccoli and burgers. Grill another 10 minutes, or until done. Broccoli should be bright green and crisp-tender.


Serve on a bed of lettuce and top with healthy fats such as raw milk cheddar, guacamole, bacon, and homemade mayo.

Palmdale, CA

info@your180health.com

661.400-8220

Krista Smith
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Nutritional Therapy Practitioner

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