nightshade-free air fryer burgers seasoned with coconut aminos and permitted aromatics

Some evenings the only thing standing between you and dinner is whether you have it in you to season a pound of ground beef, and this one keeps the ingredient list short.

Zinc is one of the minerals most directly tied to keeping the gut barrier intact, and a leaner 90/10 grind gets you that mineral without excess fat weighing the meal down.

Press the patties gently so they hold together without turning dense, and if you can, choose beef that spent its life on pasture. A burger this simple deserves a plate that looks like you meant it: crisp lettuce underneath, avocado on top, nothing rushed about the way you get to enjoy it.

Ingredients

• 1 lb 90/10 ground beef
• 3/4 tsp salt
• 2 tsp garlic powder
• 1 tsp onion powder
• 2 tsp coconut aminos

The only swap is to omit the black pepper the source lists, since pepper is a seed-spice excluded in the elimination phase. Everything else is already Core: the coconut aminos is a permitted stand-in for worcestershire or soy sauce, and the garlic powder and onion powder are ground vegetables rather than seed-spices, so they stay.

Method

This recipe is air-fryer-primary. Preheat the air fryer to 400 F.

In a bowl, combine the ground beef with the salt, garlic powder, onion powder, and coconut aminos. Mix gently with your hands until just blended, taking care not to overwork it. Divide into four equal portions and shape each into a patty.

Line the air fryer basket with parchment and set the patties in, placing them toward the corners so they hold the liner down. Air fry at 400 F for about 9 minutes, flipping halfway through. Cook to a safe internal temperature, the source notes 145 F for medium. Let the burgers rest a few minutes before serving. Exact time varies by machine, so check with a thermometer and flag for kitchen confirmation.

Stovetop variation

Warm a skillet over medium-high heat with a little olive or avocado oil. Cook the patties about 3 to 4 minutes per side, pressing lightly once, until browned outside and cooked to a safe internal temperature. Rest before serving.

Oven variation

Heat the oven to 400 F. Set the patties on a parchment-lined sheet and bake until cooked through, flipping once partway, then finish briefly under the broiler for a little color. Confirm doneness with a thermometer. The exact oven time is untested for this dish and should be flagged.

*Adapted from unboundwellness.com*