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Mushroom, walnut and chia cheese burger with loaded sweet potatoes by Adrian PenzhornFeatured

Adrian Penzhorn is a Performance Nutritionist, dietician and sport scientist. He owns Food for Sport, a nutrition consultancy working with individuals and teams and The Performance Kitchen, a nutritional service provider translating Fit Food concepts into meals, products and recipes. 

Instagram: @performancekitchen | @foodforsportza 

Facebook: @performancekitchenza | @foodforsportza

Website: www.theperformancekitchen.co.za | www.foodforsport.co.za

 

The perfect high energy and recovery meal. The star of this dish is undoubtedly the mushrooms which provide a plant based meatiness to the dish. Mushrooms are a great functional food I try to include in all my athlete meal plans and many of the dishes we create. For some added protein I have also used cheddar and cottage cheese as well as an egg to help bind the mixture.

Ingredients

For 4

You will need...

  • 20g Chia seeds (2 tbs)
  • 100g Tap Water
  • 100g Toasted Walnuts
  • 75g Raw roughly chopped Onions (½ medium)
  • 8g Parsley, fresh (Handful)
  • 1tbs Balsamic Vinegar
  • 2 Garlic cloves minced
  • Pinch Sea Salt
  • Pinch Black Pepper
  • 170g Rice flour (1x cup)
  • 1tbs Olive Oil
  • 1 large Egg
  • 500g Portabello mushrooms
  • 4g Fresh Thyme (small bunch)
  • ½ tbs Worcestershire sauce
  • 2tbs Soy Sauce
  • 1kg Sweet potato, flesh only (6 x small)
  • 240g Plain cottage cheese (6 x tbs)
  • 6 Hamburger buns
  • 6 Cos lettuce leaves separated and washed
  • 6 Tomato slices (one slice per bun)
  • 6tsp Tomato based relish
  • 6 tsp Guacamole
  • 3 Pickled Gherkins sliced

Mushroom, walnut and chia cheese burger with loaded sweet potatoes by Adrian Penzhorn Method

  1. Start by making a chia “egg” by stirring together the chia seeds and water in a small bowl. Let it stand and thicken for at least 10 minutes.
  2. Combine the mushrooms, 90g of the walnuts, onion, parsley, balsamic vinegar, mixed herbs, garlic, salt and pepper in a food processor. Pulse until all the ingredients are combined and evenly chopped but not pureed.
  3. Add the chia mixture and egg and pulse just until incorporated.
  4. Transfer to a mixing bowl and fold in the flour. Mix until all the flour is incorporated. The mixture will be a little sticky.
  5. Divide the mixture evenly into 6 balls. Use a burger press or your hands to shape each ball into burger patties. Place on a flat surface and stick your patties in the fridge for 30 minutes to firm up. This can be done a day in advance (the patties should keep for 3-4 days in the fridge).
  6. Preheat the oven to 180 degrees.
  7. Place the washed sweet potatoes on a baking sheet, drizzle with olive oil and season with salt. Place in the hot oven.
  8. Remove the patties from the fridge and lightly brush each with oil. Heat a pan over a moderate heat and sear the patties for 3 minutes per side. Add to the oven and let cook for 10 minutes.
  9. Remove the sweet potatoes and patties from the oven. Score the potatoes and squeeze open, dollop over the cottage cheese, the remaining walnuts and a drizzle of honey. Add the sliced cheddar cheese (if using) to the top of the patties. Return both to the oven for 5 minutes.
  10. Build your burger with any of the trimming your normally enjoy - here we use lettuce, tomato, pickles, guacamole, and tomato relish. Serve and enjoy the meat-free meatiness of mushrooms and friends to fuel up for your next training session.
  11. NOTE: Toast the walnuts in a small, dry skillet over medium-low heat, until fragrant and lightly browned, shaking the pan to avoid scorching. Cool completely before using. Keep 10 g aside to crumble over the sweet potatoes.
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