by fil kandola



Super Burger


Burger Ingredients


½ cup sunflower seeds (do not pre-soak)

½ cup pumpkin seeds (do not pre-soak)

1 Tbsp hempseeds (do not pre-soak)

1 Tbsp tahini (or almond butter if you don’t have tahini)

½ tsp Celtic sea salt

1 Tbsp nutritional yeast

few dashed dried oregano/basil

1 small chilli (optional)

1 green onion, minced

½ red bell pepper (or any colour), seeded and chopped

1 large carrot, chopped

1 sprig fresh basil




¼ avocado, thinly sliced (3 slices)

1 large slice of tomato

red onion, 1 medallion thinly sliced

1 Tbsp olive paste OR 3 or 4 olives, pitted and sliced

1 small pile of cilantro leaves

1 drizzle of Dijon mustard (all natural variety)


Burger “Bun”


2 large lettuce leaves, green leaf lettuce


*Place all of the burger ingredients in a food processor (fitted with the S blade) and process until well combined. Scrape down the sides a few times and then continue to process. Once the mixture is fully combined form into patties. This recipe makes 3 medium patties or 2 extra large patties. Place the patty on a green lettuce leaf. Then top with the onion, tomato, olive paste / sliced olives, cilantro and Dijon. Top with the second lettuce leaf and dig in! It can be messy …..but its yummy!


Note: This burger is nut free. It is, however, a high protein burger given the four seeds used – pumpkin, sunflower, sesame and hemp. These seeds offer more than just protein, boasting impressive amounts of minerals, vitamins and other health benefits.[1] This burger is thus truly a super burger!

[1] Containing 10 essential amino acids, hemp seeds are composed of over thirty percent pure protein, making them an excellent daily protein source. They are also composed of 40 percent fiber, the highest amount of any grain on earth! Also containing disease-fighting phytosterols, studies show that hemp seeds, or even hemp milk, may prevent heart disease, many forms of cancer, as well as inflammation-based diseases such as Alzheimer’s and Parkinson’s. Sesame seeds are very high in calcium, magnesium, zinc, fiber, iron, B1 and phosphorus, sesame seeds are unique in their chemical structure. Possessing important cholesterol-fighting fibers known as lignans, studies show that these seeds can lower blood pressure, as well as protect the liver from damage. Sesame seeds also may help prevent Arthritis, asthma, migraine headaches, menopause, osteoporosis and PMS. Pumpkin seeds are high in a form of antioxidant known as carotenoids, a special plant derivative that enhances immune activity and disease fighting capacities. These seeds are also high in omega-3 fatty acids and zinc, two important nutrients that may play a role in warding off inflammation, arthritis and osteoporosis. Finally, pumpkin seed are high in phytosterols, plant components that aid in keeping stable levels of cholesterol, enhanced immune response, as well as cancer-fighting attributes. Sunflower seeds are packed with vitamins, including vitamin B1 and B5, vitamin E and folate. They are also high in copper, magnesium, selenium and phosphorous–important minerals. Just a quarter of a cup of these seeds holds half the daily requirement or more of these important nutrients. The fats present in sunflower seeds are also good quality, heart healthy fats that can help increase “good” cholesterol and protect the heart and cardiovascular system.