Preparation the day before (soaking) For the raw food burger "patty" Soak the dried tomatoes and walnuts overnight. Soak the almonds separately for the almond milk that you will need to make the bread rolls.
When making burger buns, you will need both the almond pomace and some almond milk. The remaining almond milk (800 mL leaves 675) can be used for other purposes. The "pomace" is the solid residue that remains after processing.
For the almond milk (needed for rolls) First, mix the soaked almonds with just a little water. Then add about 4 times the amount of water and mix again. Then press through a nut milk bag. This will give you the almond milk and the almond pulp, keep both.
You can also use ready-made almond milk if you have almond pulp available. Instead of a nut milk bag, you can also use a dumpling bag, a strainer, a clean tea towel or a cheesecloth.
A recipe for raw almond milk can be found at the following LINK.
Preparation of the burger "patties" Rinse the soaked tomatoes and walnuts well. Peel the sweet potatoes and cut into large pieces. Mix them with the remaining ingredients, apart from the fresh onions, parsley and psyllium husks, to form a coarse-grained mixture.
A recipe for dried onions can be found on page 107 in the same book. The authors recommend using smoked paprika powder.
We have deliberately left out the hemp oil altogether. In the original recipe, instead of a pinch, ½ teaspoon of salt is used for 4 portions. Please see the apple symbol for the motivation behind this.
You can decide whether you want to start with the rolls or the patties or do both in parallel if the dehydrator is big enough.
Peel and dice the onion. Finely chop the parsley. Mix fresh diced onion, fresh chopped parsley and the psyllium husks into the "patty" mixture. Then form four burgers (for 4 portions) and dry for a few hours.
Preparation of the burger buns First, put the golden linseeds in a blender (or coffee grinder) and grind them into a fine powder. Then do the same with the chia seeds.
Put all the bread roll ingredients (including the whole almond pulp and 125 mL almond milk for 4 servings) into a bowl and knead the bread mixture into a smooth dough.
You will receive both almond pomace and almond milk from step 2.
If the bread mixture is too dry when kneading, you can add a little more almond milk.
In the original recipe, instead of a pinch, 1 teaspoon of salt is used for 4 servings.
Now the bread is almost ready. Form small or large rolls from the dough. This amount makes about four large burger buns, so eight halves for four portions.
The smaller the formed volume of the loaves or the flatter the loaves, the faster they will dry.
In the final step, dry the burger rolls in the dehydrator for 10 hours.
completion Top with thin slices of vegetables such as cucumber, tomato, pepper, lettuce or onions. Avocado slices also go well with it.
For sauces, the authors refer to recipes starting on page 103 of the same book. You can find further suggestions under "Alternative preparation".
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
For the healthy raw vegan Zuccoti Park burgers with sweet potatoes, you can wonderfully use the almond pomace left over from almond milk production.
Serving size: The recipe for 4 servings makes 4 burgers (lettuce, tomatoes, etc. are not included in the recipe). The serving size assumes that you serve a side dish, such as a salad, in addition to the burger.
Time required: The high time required is primarily due to soaking the ingredients and drying the burger buns. The first step can be done the day before and you can also dry the buns overnight, as they take around 10 hours.
New nutrient profile: According to GDA guidelines, one portion of this recipe covers over 100% of the daily requirement of manganese, copper and vitamin E. The ratio between omega-6 and omega-3 fatty acids is very good at 1:1 and is well below the recommended maximum ratio of 5:1. We have reduced the salt content from almost 100% of the daily requirement to 13%. You can find more information behind this motivation at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
Sweet potatoes: Unlike regular potatoes, sweet potatoes do not belong to the nightshade family. They come in different colors: yellow with red skin, orange-red with red-brown skin and white with light skin.
Flaxseed: Flaxseed has a slightly nutty taste and a fat content of 40%. It contains around 50% of the polyunsaturated omega-3 fatty acid alpha-linolenic acid (ALA), making it the highest concentration of omega-3 fatty acids of all known vegetable oils.
Psyllium husks: These plant-based swelling agents are good as a binding agent and also create a better consistency. In addition, their high-fiber composition and swelling capacity are good for stimulating the intestinal muscles and can also help to relieve constipation. For this reason, psyllium husks are also used as a natural laxative.
Chia seeds: Chia seeds, which come from Mexico, are particularly characterized by their high content of calcium, iron, soluble fiber and omega-3 fatty acids. Our body can benefit from the effects of these substances, especially when consuming ground seeds.
Tips
Storage of chia seeds: Chia seeds can be stored for up to 5 years and are therefore much more storable than, for example, flax seeds. Optimal storage conditions are achieved by keeping them well sealed and storing them in a dark, cool (but not damp) place.
Storing sweet potatoes: These tubers have a high water content and cannot be stored as long as regular potatoes. However, you can increase their shelf life by handling them carefully, such as avoiding bruising.
Reduce salt: We have deliberately reduced the amount of salt. The aim is to keep the salt content as low as possible without compromising on taste. Since salt requirements vary depending on individual habits, it is best for you to decide for yourself. As an interesting read on this topic, we would like to recommend the book" Salt, Sugar, Fat " suggest.
Alternate preparation
Almond milk: Since this recipe uses both almond pomace and almond milk, it is recommended that you make the almond milk yourself (you can find a recipe here: Unsweetened raw almond milk). However, if you still have almond pomace left but no almond milk, you can also use ready-made almond milk.
