A question I get asked a lot is ‘What do I eat instead of bread?’ Well inside out grain free burger buns for a start! Oh peeps, I totally feel your anguish at the thought of giving up bread. I had that unrequited love thing going on with it too… I loved it, it didn’t love me back! But if you’re a fellow bloat buddy, that stuff does no good for your gut health, even the healthier gluten free bread.
If you can tolerate grains, please be careful to read the ingredients of the store bought stuff carefully. So many contain thickeners and E numbers to preserve their shelf lives that they can wreck havoc with gut health. So if you are going to eat grains then I advise you at least make your own or look for ones in health food shops with only real food ingredients. Even the so called healthy grains like buckwheat and pseudo grains like quinoa (technically a seed but acts like a grain in the digestive process) can be harmful to our gut lining causing it to become more permeable, which fellow autoimmune sufferers is one of root causes to autoimmunity.
So, what do I do when literally my teeth are chomping at the bit for some bread? Well I get creative and I make my own from veggies. Often I add nuts for a better bread like consistency but being grain free I do think you can overdo the nuts sometimes, so today I just went all in with veggies, eggs and a bruschetta seasoning from Oil and Vinegar.
It’s so nutritious. We all know we should eat more vegetables and this is a really easy way to up your intake. We’re bombarded every day with media telling us one minute to cut fat, then eat fat, eat fruit then cut back on fruit… it’s still sugar right? It all gets so confusing, but one things for sure, they never say cut back on veggies! So today I’m stripping back all the complication for you.
Inside out grain free burger buns… a super easy healthy alternative to bread. Load them with all your favourite toppings. I’m very partial to a good dollop of nut butter or simple avocado smash. You could try this carrot and courgette inside out burger with avocado cream and lemon tahini for a full on vegetarian option or make a 100% organic homemade burger and use these as inside out grain free burger buns.
Makes 5 Inside out grain free burger buns
- 5 carrots
- 1 courgette
- 3 sticks of cavolo nero (about 35g)
- 1 small red onion
- 1 tablespoon bruschetta mix
- 2 large eggs
- 2 tablespoons extra virgin coconut oil (or 1 tablespoon of coconut oil and 10g butter)
- Sea or Pink Himalayan salt and pepper
Preheat the oven to 190C (fan assisted.)
Prep the vegetables by peeling the carrots and onion. Dice the onion into small pieces and the cavolo nero into thin slices (discarding the stalks.)
In a food processor or with a grater, shred the carrots and courgette. Heat in the microwave for 5 minutes to soften. Transfer to a muslin cloth and squeeze out any excess water.
Sweat the onion in a little coconut oil or butter on a low heat until translucent.
Crack the eggs into a cup, season with salt and pepper and whisk using a fork.
Combine the onion with the grated vegetables, cavolo nero, eggs, seasoning and another tablespoon of coconut oil. Mix well.
Press into burger shapes. I used a burger press to get a nice even shape but you can just dollop onto a sheet of oiled greaseproof paper if you’re not fussed about the shape! Place on a lightly oiled baking tray and roast in the oven for about 20 minutes until cooked through. Flip half way through.