I love making easy, but perceivably fancy meals. Straight out of Abel James’s and George Bryant’s Caveman Feast app, was this super tasty, low-glycemic, nutrient rich meal. More info on the app can be found here. This meal is about 20% protein, 20% carbohydrates and 60% fats; serving size is about 3-4.
For ingredients, I always recommend choosing grass-fed beef/grass-finished beef over the conventional and even organic varieties. You do spend a little more on grass-fed, but what you gain is a food with a more respectable of balanced omega-3:6 fat ratio, which is ideal to keep inflammation at bay and your metabolism running smoothly. Moreover, grass-fed/grass-finish has a more sizable amount of a the healthy trans fat, conjugated linoleic acid (CLA). Yes, there are healthy trans fats and CLA has be linked to increase fat burning, as well acting as a potent antioxidant, protecting against heart disease, diabetes and cancer (1).
I’m also a big fan of avocados, so getting to stuff my hamburgers with this tasty fruit (yes… avocado is a fruit) I was sold. Avocados are full of healthy phytonutrients, which act as a free radical scavengers. Moreover, they contain a healthy balance of fats, pantothenic acid, dietary fiber, vitamin K1, folate, vitamin B6, vitamin E and vitamin C. And let’s not leave out what an outstanding source of potassium avocados are. These babies come packed with almost double the potassium as a banana! (2) On a side note, I like to add the pit of the avocado into my dishes whenever possible. This is done by using a high-powered blender. Adding the avocado pit brings even more potassium to the table as well as soluble fiber and antioxidants. Interestingly, native Americans would medicinally use the avocado pit to treat digestive issues such as dysentery and diarrhea (3).
And the final special ingredient I want to highlight are sweet potatoes. These delicious tubers are dense with nutrients such a much needed previtamin A, beta-carotene, vitamin C, manganese, copper, pantothenic acid (vitamin B5), copper, vitamin B6, biotin, potassium, and so much more nutritional goodness! To add, whenever you see a fruit or vegetable that is bright in color you know that it is jammed back in antioxidant phytochemicals. Sweet potatoes’ naturally beautiful bright orange color will help keep inflammation under control. And let’s not forget the sizable fiber found in these nutrient-dense potatoes, making it a healthy option for anyone striving to keep their blood sugar in balance (4).
So without further ado, here’s the recipes taken straight from the Caveman feast app:
Avocado Stuffed Burger
- 2 lb grass-fed ground beef
- 2 tbsp black pepper
- 2 tsp sea salt, separated
- 1 lemon, zested
- 2 avocados
- 1 cup sundried tomatoes, chopped (no oil)
- ½ lemon, juiced
- Bacon fat, optional
- Preheat grill to medium/medium-high heat.
- Mix ground beef with black pepper, 1 tablespoon of sea salt, and lemon zest in a large mixing bowl.
- Using hands, form into thin patties all the same size. You need them thin because you will be using two of them to make one patty.
- In another mixing bowl, mix and mash avocados, sundried tomatoes, lemon juice, and the remaining sea salt until smooth.
- Place avocado mixture on half of the burgers, leaving room on the edges to seal the burgers without it leaking out.
- Place another patty over the top of the avocado mixture and pinch the edges of the burgers together to seal all the way around.
- Grill evenly on both sides to avoid a burger that’s undercooked on one side and overcooked on the other, about 6-8 minutes per side (times vary by grill). While grilling, drizzle with bacon grease to add amazing flavor.
- Allow burgers to rest for 10 minutes after grilling and serve. Top the burgers with any leftover avocado mixture and go to town.
Sweet potato mash
- 4 sweet potatoes, peeled and cubed
- 2 tbsp grass-fed butter, unsalted, optional
- 1 cup crushed pecans, toasted
- ¼ cup coconut milk, full-fat
- 2 tbsp ground cinnamon
- 1 dash ground cloves
- Boil sweet potatoes in a pot of water until fork-tender. Drain from water and add the sweet potatoes to a mixing bowl or stand mixer.
- Add your grass-fed butter and bury it in the potatoes to let it start melting. Add all the remaining ingredients.
- Mix well with a hand mixer or hand mash them. Alternatively, you can go to town with your stand mixer to let it do all the work. Once everything is mixed, serve.