By Nutrition Resident Michelle Didner MS (@nourishnamaste)
Are you looking for a fresh take on the quintessential American summer favorite – the burger? This gluten and dairy-free vegetarian version accompanied by pickled red onion won’t disappoint. It’s filled with nutrient-dense beets – rich in phytochemicals, dietary nitrates that help lower blood pressure, and vital minerals such as potassium, sodium, phosphorous, calcium, magnesium, copper, iron, zinc, and manganese. Combine that with cauliflower packed with sulfur amino acids cysteine and methionine, and chickpeas to bring in some plant-based protein and you have a nourishing meal that aligns with our Methylation Diet Food Plan. But the secret to this burger’s subtly umami flavor is the Matcha green tea powder which provides L-theanine and is loaded with the antioxidant ECGC – epigallocatechin gallate. L-theanine has been shown to boost mood and reduce the effects of mental stress by blocking neuroreceptors in the brain and lowering blood pressure. ECGC is a flavanol with antioxidant and anti-inflammatory effects that has been shown to lower oxidative stress associated with many chronic diseases such as cardiovascular disease and cancer.
If you like your burger spicy, ramp up the spice content and have fun garnishing with lots of pickled onion, avocado, pea greens, or whatever you have on hand. Layer between 2 fresh lettuce leaves and I promise you won’t miss the roll!