Serves 4, 6 ounce burgers
The sweetness of caramelized onions and mild green kick of kale add moisture to this grilled burger without the negative health impacts of bacon or processed cheese. This burger has a juiciness that runs down your mouth with each bite, while it elevates the health benefits of grass fed beef with kale’s antioxidants.
By pureeing the kale, its sulfur containing glucosinolates get transformed into indoles and isocyanates, compounds which are thought to inhibit bladder, breast, colon, liver, lung, and stomach cancer growth (NCI). In order to make the forming of the burger patties a smooth process, prepare the fresh kale sauce and caramelize the onions before you begin to assemble the other ingredients.
1½ pounds grass fed beef (85% meat, 15% fat)
½ cup caramelized onions, small diced
¼ teaspoon red pepper flakes
¼ teaspoon fennel seed, toasted and ground
¼ teaspoon black pepper, ground
3 tablespoons fresh Kale and Olive Oil Sauce—tight version—us only 3 tablespoons of olive oil to make the kale sauce (see the recipe below)*
1½ teaspoons salt
1. Place the ingredients in a stainless steel bowl and mix them well before adding the ground beef.
2. With washed hands, mix the meat with the other ingredients until the seasonings are evenly distributed. Set aside for 20-30 minutes in the refrigerator.
3. Get the grill hot.
4. Divide the mix into 4 portions, and form 4 patties.
5. Brush the grill grates with an oil-damp towel, and place the burgers on a medium hot grill.
6. Grill the burgers for 4-6 minutes on each side. Turn them often to evenly cook each side.
7. Serve the burgers with your choice of condiments or the following sauces: Kale and Olive Oil Sauce (yes, I suggest having the sauce on inside and outside of the burger) or Romesco.
Kale & Olive Oil Sauce
This olive oil based sauce dresses up a variety of dishes in rich, grassy kale notes spiked with a zing of garlic and bright threads of lemon zest. Paired with bean burgers, poached vegetables, roasted chicken or fish, or used as a dipping bath for carrot or cracker, this simple and easy to prepare sauce allows you to ingest a significant amount of the cancer-fighting vitamin-packed kale without taking time away from other activities.
1 bunch of kale, washed and dried
3-5 tablespoons extra virgin olive oil*
½-1 teaspoon salt
1 teaspoon Meyer lemon zest
1 medium garlic clove
1. Place the kale, garlic, 3 tablespoons of extra virgin olive oil, ½ teaspoon of salt, and the Meyer lemon zest in a food processor.
2. Process until smooth. Taste the mixture for seasoning. If you prefer more salt, add it to the mixture and blend. If you want a loose sauce, add 2 more tablespoons of olive oil.
3. Serve the sauce immediately or spoon the mixture into a glass jar and cover it with wax paper or plastic wrap. Lightly press down on the paper to seal in the sauce and remove any air pockets. This will prevent the sauce from oxidizing. Use the sauce within two days.
Works Cited
Cruciferous Vegetables and Cancer Prevention. NCI, n.d. Web. 10 Apr. 2016.
The sweetness of caramelized onions and mild green kick of kale add moisture to this grilled burger without the negative health impacts of bacon or processed cheese. This burger has a juiciness that runs down your mouth with each bite, while it elevates the health benefits of grass fed beef with kale’s antioxidants.
By pureeing the kale, its sulfur containing glucosinolates get transformed into indoles and isocyanates, compounds which are thought to inhibit bladder, breast, colon, liver, lung, and stomach cancer growth (NCI). In order to make the forming of the burger patties a smooth process, prepare the fresh kale sauce and caramelize the onions before you begin to assemble the other ingredients.
1½ pounds grass fed beef (85% meat, 15% fat)
½ cup caramelized onions, small diced
¼ teaspoon red pepper flakes
¼ teaspoon fennel seed, toasted and ground
¼ teaspoon black pepper, ground
3 tablespoons fresh Kale and Olive Oil Sauce—tight version—us only 3 tablespoons of olive oil to make the kale sauce (see the recipe below)*
1½ teaspoons salt
1. Place the ingredients in a stainless steel bowl and mix them well before adding the ground beef.
2. With washed hands, mix the meat with the other ingredients until the seasonings are evenly distributed. Set aside for 20-30 minutes in the refrigerator.
3. Get the grill hot.
4. Divide the mix into 4 portions, and form 4 patties.
5. Brush the grill grates with an oil-damp towel, and place the burgers on a medium hot grill.
6. Grill the burgers for 4-6 minutes on each side. Turn them often to evenly cook each side.
7. Serve the burgers with your choice of condiments or the following sauces: Kale and Olive Oil Sauce (yes, I suggest having the sauce on inside and outside of the burger) or Romesco.
Kale & Olive Oil Sauce
This olive oil based sauce dresses up a variety of dishes in rich, grassy kale notes spiked with a zing of garlic and bright threads of lemon zest. Paired with bean burgers, poached vegetables, roasted chicken or fish, or used as a dipping bath for carrot or cracker, this simple and easy to prepare sauce allows you to ingest a significant amount of the cancer-fighting vitamin-packed kale without taking time away from other activities.
1 bunch of kale, washed and dried
3-5 tablespoons extra virgin olive oil*
½-1 teaspoon salt
1 teaspoon Meyer lemon zest
1 medium garlic clove
1. Place the kale, garlic, 3 tablespoons of extra virgin olive oil, ½ teaspoon of salt, and the Meyer lemon zest in a food processor.
2. Process until smooth. Taste the mixture for seasoning. If you prefer more salt, add it to the mixture and blend. If you want a loose sauce, add 2 more tablespoons of olive oil.
3. Serve the sauce immediately or spoon the mixture into a glass jar and cover it with wax paper or plastic wrap. Lightly press down on the paper to seal in the sauce and remove any air pockets. This will prevent the sauce from oxidizing. Use the sauce within two days.
Works Cited
Cruciferous Vegetables and Cancer Prevention. NCI, n.d. Web. 10 Apr. 2016.
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