Keto for Vegetarians: Lose Weight and Improve Health on a Plant-Based Ketogenic Diet by Lisa Danielson

Author:Lisa Danielson [Danielson, Lisa]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-03-02T18:30:00+00:00

PORTOBELLO MUSHROOM BURGER WITH AVOCADO

NUT-FREE, GLUTEN-FREE, EGG-FREE

Serves 1 / Prep time: 15 minutes / Cook time: 10 minutes

Yes, you can eat a burger on a vegetarian ketogenic diet. The meaty mushrooms, which are high in niacin, B6, and B3—all vital for anyone eating a vegetarian diet—serve as both bun and “beef.” The avocado and sprouts smashed between the buns add fat and a ton of beneficial nutrients.

Nonstick cooking spray

4 large portobello mushrooms, destemmed and wiped clean

1 tablespoon avocado oil

½ teaspoon salt

¼ teaspoon freshly ground black pepper

1 avocado, mashed

1 tablespoon full-fat plain Greek yogurt

1 tablespoon veganaise or mayonnaise

1 tablespoon freshly squeezed lime juice

¼ teaspoon ground cumin

½ cup broccoli sprouts

1.Preheat the oven to 400°F. Spray a baking sheet with cooking spray.

2.Brush the tops of the mushrooms with the avocado oil. Place them on the prepared baking sheet (tops up) and sprinkle with the salt and pepper.

3.Cook for 8 to 10 minutes and then flip the mushrooms over and cook for an additional 8 to 10 minutes. Remove from the oven.

4.In a small bowl, combine the avocado, Greek yogurt, veganaise, lime juice, and cumin. Stir together until well blended.

5.Layer half of the avocado mixture between 2 mushroom “buns” and top with half the broccoli sprouts. Repeat to make the second burger.

Ingredient tip: If you are having trouble finding broccoli sprouts, you can swap them for alfalfa or microgreens.

Per Serving (2 burgers) Calories: 638; Fat: 50g; Protein: 13g; Total carbs: 34g; Net carbs: 17g; Fiber: 17g; Sugar: 2g; Sodium: 1121mg Macros: Fat: 71%; Protein: 8%; Carbs: 21%

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