Mini Chia Broccoli Burgers • Mini broccoli and chia burger

english version? Click \”Continue Reading\” then here! who accompanies my Instagram You know how I like to always eat my main meals in bowls/bowls. Many people find it difficult to include salad in their daily lives, but including it that way (under their meal) is a great option. The cold arrived here in California and eating raw salad is lazy, so I like to mix my salad along with the rest of my meal!

How to assemble your bowl:

• I always include a dark green leaf between the mix of leaves, as they are generally richer in iron, folic acid and magnesium. I season the green leaves before, usually with extra virgin olive oil, lemon or Persia lime, common mustard or Dijon  and place as the bowl base.
• More Color: I include at least some more vegetables of different color such as carrots, raw beets, cucumbers and etc.
• Extra crunchy: I always splash a type of seed (chia, flaxseed, hemp, sunflower or shelled pumpkin seed) to increase good fibers and fats, in addition to ensuring a crispy salad.
• protein on top of all the ingredients and then I mix everything! In addition to protein

These broccoli burgers are a recipe variation, but you can always change the type of vegetable! Zucchini and spinach work very well. This little green sauce over the hamburgers is my favorite: hemp seed pesto (hemp seed), see the recipe below! It goes well with pasta, fish and to mix with vegetables!

recipe:

Broccoli and chia burger

Stuff

• 2 organic eggs
• 3/4 cup finely chopped and cooked broccoli
• 1 tablespoon chia seed
• 1 tablespoon of Psyllium Husks (you can replace it with flakes oats or any flour of your choice)
• sea salt to taste
• Dried garlic powder or finely chopped (I like to add a lot, at least 1 tbsp)
• Black pepper to taste
• Coconut Oil Para Grabing in the frying pan.

Directions

1. In a bowl, mix all the ingredients with a fork.
2. Put coconut oil in your frying pan using medium to high heat.
3. Use a full tablespoon for each hamburger and let it grill until the edges are easily releasing. With a spatula, turn and grill the other side. Repeat this for each hamburger.
4. Ready!

Hemp pesto sauce (vegan & dairy).

• 3/4 cup. extra virgin olive oil
• 1 col. chopped garlic soup
• 1 1/2 cup. basil leaf
• 1 col. of lemon juice soup
• 3/4 col. of sea salt tea
• 1 cup of hemp seed (hemp seeds) or 1/4 cup. butter/almond paste

Directions

1. Mix all the ingredients and blend in a blender (if you use hemp seeds,  do not blend together in a blender!
2. Serve cold or hot.

I Love Meals in a Bowl! if you follow my Instagram account you will clearly see that. These mini chia broccoli burgers are super easy to make and you can replace some of the ingredients and use different veggies or different healthy flours (e.g. oat, Coconut, Almond, Brown Rice, Amaranth). Just use your imagination and play around with different ingredients.

I used hemp seeds pesto (Recipe Bellow) to add on top of my bowl, which gives a special flavor into this recipe. Before the recipes, id like to share how I make my own bowls in order to come up with a nourishing and delicious combination.

how to make you bowl:

1. include a dark green leaf In the Middle of Your Bed of Greens (e.g. Kale, Arugula, Spinach, etc). They are usually rich in magnesium, folic acid, and iron. I usually add a dressing before anything else. Basic Dressing:  Fresh Lime or Lemon Juice, Extra Virgin Olive Oil, and Regular Mustard or Dijon.
2. Extra Color: I always add at least one more color, using carts, beets, cucumbers, etc. By that, you will add extra nutrients and flavor  into your bowl.
3. Make it Crunchy: Sprinkle Some Seeds (e.g. Chia Seeds, Pumpkin Seeds, FlaxSeds, Sunflower Seeds)
4. protein on top! and mix it up!

Recipes:

Mini Broccoli & chia burgers

ingredients

• 2 Organic Eggs
• 3/4 Cup Finely Chopped Broccoli and Cooked
• 1 Tablespoon of Chia Seed Soup
• 1 Tablespoon Psyllium Husks (You can also use Oat Flakes or any other healthy flour of your choice: Almond/Buckwheat/Brown Rice.
• sea salt to taste
• Garlic Powder or Finely Chopped Fresh Garlic (at least 1 tablespoon)
• black pepper to taste
• Coconut Oil for Frying

instructions

1. in a bowl mix all the ingredients with a fork
2. Place Coconut Oil in a Skillet (medium-high heat)
3. Use the Tablespoon Full For Each Mini Burger and Let It Grill until the edges are dry. With a spatula, flip sides and cook for 2-3 more minutes.
4. Ready!

Hemp Seeds Pesto Sauce (Vegan & Dairy Free)

ingredients

• 3/4 cup extra virgin olive oil
• 1 TBSP. of chopped garlic
• 1 1/2 cup of basil leaves
• 1 tbsp of fresh lime juice
• 3/4 tsp. of sea salt
• 1 cup of hemp seeds or 1/4 cup almond butter

instructions

1. in a blender add all the ingredients (except the hemp seeds) and blend it up.
2. add the hemp deeds into the pesto mixture and mix it up with a regular spoon.
3. You can serve it cold or heat it up.