Fish Chowder

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Running a meal delivery business presents a welcome challenge for tasty, creative seafood dishes. This dairy free white fish chowder is flavorful yet mild and is really easy to whip up. If you’re hesitant when it comes to seafood dishes, this is a really nice meal to try – trust me, I tested it on my husband and he is super picky about seafood. Hope you enjoy!

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Fish Chowder
 
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A healthy, dairy free, paleo version of chowder that is mild and easy to make.
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Serves: 4
Ingredients
  • 1 lb white fish, cubed into 1 inch pieces
  • 2 tsp ghee or olive oil, divided
  • 8 oz onion, divided
  • 1 lb white sweet potato, cubed and divided
  • 4 oz celery
  • 4 oz carrot
  • 4 clove garlic
  • 1 cup coconut milk
  • water as needed
  • ¼ tsp salt
  • 1 pinch parsley, to garnish
Instructions
  1. Saute half the onion with oil for 5 minutes.
  2. Add half the potato, then add enough water just to cover the potatoes.
  3. Simmer until very soft, then puree with an immersion blender or in a blender then set aside.
  4. Saute remaining onion, celery, carrot, garlic in ghee/oil about 5 minutes.
  5. Add the remaining amount of potato, then the salt, and small amount water – just barely cover potatoes. Cover and gently simmer to soften the potatoes but don't overcook.
  6. When potatoes soft, add the pureed mixture back into pot, heat until warm over low heat.
  7. Add coconut milk and fish (over VERY LOW HEAT) – allow to heat just until fish is cooked, do not boil – only needs about 3 -4 mins. Fish is done when opaque.
  8. Taste for seasoning, salt as needed. Garnish with parsley.

Chicken Stew

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This is one of those failsafe, go-to recipes that is perfect for using up a whole roasted chicken. You get soup and broth all at once! I do suggest roasting the chicken ahead of time, pulling the meat off the bones and getting your broth going so you have it use in the soup. I usually make this soup out of leftover chicken from the day before. I’m all about transforming leftovers and saving money (and being more sustainable) by not wasting food.

Also, you can edit this dish seasonally by changing out the veggies that go into it – such as root veggies in the winter and zucchini in the summer. Once you get the hang of the technique, the actual measurements aren’t so important.

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Chicken Stew
 
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A simple, healthy chicken stew recipe that is easy to make and, as always, gluten free.
Author:
Recipe type: Dinner
Serves: 5
Ingredients
  • 1 whole chicken (about 3 lbs)
  • 3 Tbl avocado or olive oil
  • 1.5 cup chopped leek or onion
  • 1 cup chopped celery (small dice)
  • 2 cups chopped celery root, parsnip or other root vegetable (about 1 inch pieces)
  • 4 carrots, chopped into 1 inch pieces
  • ½ cup water
  • 2 tsp fresh chopped rosemary
  • 1 tsp dry thyme (or 2 tsp fresh)
  • 2 Tbl parsley
  • ½ tsp salt
  • Juice and zest of ½ lemon
  • 2 - 3 cups broth
Instructions
  1. Preheat oven to 375.
  2. Place chicken in an oven safe dish, rub with 1 Tbl oil and 2 pinches salt.
  3. Roast chicken until 165 internal temp, about 1 hour. Allow to cool. This can also be done ahead of time.
  4. While chicken cools, prep your veggies. You will have chopped leek/onion, chopped celery, chopped carrot, chopped celery root/root vegetables.
  5. Heat a large pot over medium heat. Add oil.
  6. Saute leek or onion for about 3 minutes, then add celery and stir for 2 minutes. Add celery root/root vegetable and carrot, a pinch of salt, and saute for several minutes.
  7. Reduce heat to low, add ½ cup water, cover pot and allow veggies to simmer.
  8. This is a good time to pull the chicken meat off the bones.
  9. Quickly throw the bones into another large pot, cover with water and get boiling for broth if you don't already have broth on hand.
  10. When veggies are soft, add broth, chicken and herbs to the pot and allow to simmer for 5 minutes.
  11. Remove from heat, add your lemon, and check for seasoning - you may need to add salt.
  12. Note, if you don't already have chicken broth on hand, I suggest roasting the chicken ahead of time, pulling the meat off the bones, making broth, and then making the soup. This is why this recipe works really well with leftover chicken, so you have an extra day to make the broth.

 

 

Carrot Ginger Soup

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It’s the time of year for soups and stews! This recipe is warming, satisfying and super delicious. The ginger flavor is not overly strong and I added turmeric for a kick of anti-inflammatory properties.

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Carrot Ginger Soup
 
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A healthy, flavorful and Whole30 compliant soup for the colder weather. This is also Autoimmune Protocol compliant.
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Serves: 10 cups
Ingredients
  • 1 Tbl ghee (or olive oil)
  • 2 lb carrots
  • 8 oz parsnip
  • 2 oz leek
  • 8 oz celery
  • ¾ tsp sea salt
  • ¼ tsp black pepper (optional)
  • 6 cups water or broth (I used a mix of both)
  • 2 Tbl fresh grated ginger
  • 1 Tbl fresh grated turmeric (or 1 tsp dry)
  • 6 Tbl coconut milk
Instructions
  1. Peel and dice the carrots and parsnip.
  2. Dice the leek and make sure rinsed of any dirt.
  3. Dice the celery.
  4. Melt the ghee in a large soup pot over medium heat.
  5. Add the leek and sauté for 5 minutes until softened, reduce heat to low.
  6. Add the celery, sauté 5 minutes.
  7. Add the carrot, parsnip, salt, pepper if using and liquid, cover and simmer until veggies are soft.
  8. Add the ginger, turmeric and coconut milk, stir and remove from heat.
  9. Use an immersion blender or blender to puree soup.
  10. Season to taste with additional salt.

 

Holiday Balsamic & Cranberry Veggie Roast

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This recipe was born out of several things: the excitement for the holiday season, and the reality of food in my fridge that needed to get used up. I cannot stand to waste food. It makes me nuts, not to mention it’s….wasteful! So, behold we have this beautiful, flavorful, sweet, tart and savory dish that will fit perfectly on your holiday table. 

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Holiday Balsamic & Cranberry Veggie Roast
 
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A healthy holiday dish that is Whole30 compliant, gluten free and packed with flavor.
Author:
Serves: 6
Ingredients
  • 1 lb mixed root vegetables (such as sweet potato and parsnip)
  • 1 lb butternut squash
  • ½ red onion
  • 2 apples
  • 8 oz cranberries
  • 3 Tbl ghee (or coconut oil), melted
  • 2 ½ tsp dried thyme
  • 1 ½ tsp fresh rosemary
  • ½ tsp cinnamon
  • ½ tsp sea salt
  • ¼ tsp black pepper
  • 2 Tbl balsamic vinegar
  • ½ cup toasted pecans (chopped)
Instructions
  1. Preheat oven to 375.
  2. Peel and cut root vegetable and butternut into 1 inch cubes.
  3. Chop onion into small dice.
  4. On a large sheet pan, toss the veggies with half of the ghee and half the seasonings.
  5. Pop sheet pan into the oven to start roasting.
  6. While veggies roast, chop apples into 1 inch pieces and toss on sheet pan with cranberries, remaining ghee and remaining seasoning.
  7. Roast apple and cranberries until cranberries are wrinkled and apples are getting soft, about 20 – 30 minutes, stirring occasionally.
  8. Roast root veggies until soft, about 30 – 40 minutes, stirring occasionally.
  9. Once done, toss everything together in a bowl with pecans if using.
  10. Perfect for the holiday table!

 

Creamy Butternut Bake

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This recipe is a MUST. I promise you. Easy yet layered with flavor and so satisfying! Also, this is a very flexible recipe so feel free to play around with ingredients – it’s pretty hard to mess it up. 

Butternut Bake

Creamy Butternut Bake
 
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An easy one pan baked dish designed to be Whole30 compliant, gluten-free and dairy-free while not skimping on any flavor.
Author:
Serves: 5
Ingredients
  • Filling:
  • 1 medium butternut squash (about 3 lbs)
  • 1 medium yellow onion
  • 1 Tbl coconut oil (or avocado oil)
  • 1.75 lbs ground meat of choice (beef, bison, turkey, or lamb)
  • 2 Tbl tomato paste (make sure compliant!)
  • 1 tsp sea salt
  • 1 tsp ground cumin
  • 1.5 tsp paprika
  • 1 tsp dried oregano, thyme, and/or basil
  • 2 cups baby spinach (or frozen spinach works too)
  • 2 cups tomato sauce
  • Topping:
  • 2 eggs
  • ½ cup full fat coconut milk
  • 1 pinch sea salt
  • 2 tsp almond or coconut flour (make sure it’s a clean brand like Bob’s Red Mill or Let’s Do Organic)
  • 1 pinch paprika for topping
Instructions
  1. Preheat oven to 375
  2. Peel and cut butternut into 1 inch cubes and dice onion.
  3. On a sheet pan, toss the squash, onion and oil. Sprinkle with a little salt.
  4. Roast in oven until squash is just soft, about 30 minutes – stirring occasionally.
  5. If onions get too brown, reduce oven temp to 350.
  6. While squash cooks, prep your meat:
  7. Heat a large skillet over medium heat, add a drizzle of oil or ghee.
  8. Brown your meat, then mix in the tomato paste, remaining salt, cumin, paprika, herbs. Remove from heat and set aside.
  9. In a small bowl, whisk eggs with coconut milk and a pinch of salt.
  10. Now the fun part: layers!
  11. Use a round 2.5 quart casserole dish (or square is fine, who am I kidding)
  12. Put 1 cup sauce on bottom, 1 heaping cup of the roasted butternut/onion mixture, then the spinach, then the meat, then another 1 heaping cup butternut, then 1 cup tomato sauce.
  13. Now slowly pour your egg mixture over the top and gently mix it a little bit so it trickles down into the top layers a little.
  14. Now top off with about ½ cup remaining squash (if you don’t have any left who cares!)
  15. Sprinkle topping lightly with the flour and a little paprika for color.
  16. Bake at 375 for 40-50 minutes until bubbling, top is set and a little brown.
  17. Try not to fall face first into the dish while it’s still piping hot.

 

Tumeric Chicken & Pastured Poultry

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I wanted to talk a little bit about chicken today and share some information so you can make educated decisions about the poultry you buy. I also have a delicious recipe here for you that I have been working on with my colleague Elissa – Roasted Chicken with Turmeric. Yum! 
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According to the American Pastured Poultry Producers Association, in order for a farm to be recognized for raising pastured poultry the birds must be raised directly on green pasture. This type of poultry management is in direct contrast with the more common commercial version of raising poultry, which relies on crowded, inhumane cages, limited or no access to the outdoors, and barns.
 Why should we care about how chickens are raised?
There are several reasons why pastured poultry is preferred, both in respect to the humane treatment of the animals and the quality of the egg and meat production.
Below are several points highlighting the details and benefits of pastured raised poultry.
Environment -
  • Poultry is raised directly on green pasture.
  • Fresh pasture equates to a cleaner and healthier environment- both for the chickens and for the planet!
Food -
  • The poultry live off of the pasture, and use the forage as feed
  • Forage can be grasses, clover, grubs
  • Insects are also part of a bird’s natural diet (chickens are not vegetarians, by the way).
Housing -
  • Most farmers utilize a movable or stationary house for shelter
  • Farmer and author Joel Salatin, a notable resource in the pastured poultry community, describes his methodology on raising pastured poultry in his book Pastured Poultry Profits
  • According to Salatin’s method the practice of pastured poultry means the birds must be housed in a 10x12x2 foot high house, that is moved a couple of times day around a green pasture. The birds must have access to fresh air, grass and insects but are still protected from predators.
The Poultry -
  • Never given antibiotics
  • Takes a longer time for birds to reach slaughter weight because they are growing naturally
  • Flocks are much smaller, not so “mass-produced”
  • Chickens are able to live and eat naturally
The Impact on Eggs & Meat -
  • Pasture raised yolks are a much deeper orange color- a result from the beta carotene found in a chicken’s natural diet
  • Eggs taste richer, creamier, and are a good source of choline and B12
  • Pasture raised poultry is higher in vitamin D3 and E, and has a better ratio of omega 3 fatty acids.
  • Overall, pastured poultry is a better source of nutrients for you and is a more sustainable way of raising chickens.
Advice for consumers -
                  Be aware that the terms “pastured raised”, “cage-free”, “free-range” and “natural” have little standardization in the marketplace. The best way to know your food is to know your farmer! Visit farmers markets, talk to the farmers, and visit farms in your area so you can see for yourself how the animals are being raised. The more educated you are, the healthier you can be!
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Roasted Chicken with Tumeric
 
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Pastured poultry with a blend of fresh spices.
Author:
Recipe type: Main
Serves: 4
Ingredients
  • 4 chicken breast, skin on (boneless or split breast)
  • 2 T grated fresh tumeric
  • 1 Tbl fresh garlic, finely chopped
  • ¼ cup parsley, finely chopped
  • 1 T rosemary, finely chopped
  • ½ tsp salt
  • 3 T coconut oil or avocado oil, melted
  • Juice of 1 lemon
Instructions
  1. Preheat oven to to 375 F degrees.
  2. Combine all the ingredients except chicken in a bowl.
  3. Place chicken in an oven safe baking dish.
  4. Rub marinade under and over skin on all sides.
  5. Roast for 20 minutes, then baste with the juices that have collected in the pan
  6. Roast for another 10-20 minutes*, until a thermometer inserted into thickest part of breast registers 165.
  7. *Final cook time depends on the size of the chicken breast.
Resources
The Cornucopia Institute- Organic Egg Scorecard 
 

One Pan Chicken Vegetable Dinner

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I am all about one pan dinners – simplicity in the evening is where it’s at (especially ’cause there’s less to clean up). So, before we get going with the recipe here I have a couple notes about the chicken. I’m very passionate about buying sustainably raised meat, and chicken is no exception. Chickens belong on grass, free to roam and peck the ground (and nibble on bugs). Growing up on a farm in Maine, we had chickens and they were like our lawn mowers – we moved them around in their mobile home and they kept the grass in control as well as the tick population. Haha. It’s a happy symbiotic relationship. 

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Suffice it to say, I put my money where my mouth is and support the local farms that raise chickens the way nature intended. And for that matter, most small farms only sell whole chickens since they don’t have the resources or infrastructure to process chicken meat into the parts that we easily take for granted. So, for this recipe, I highly encourage you to buy a whole chicken and break it down into parts. “YIKES?!” you say? Well, it just takes a little practice. I promise I’m getting a video up on whole chicken breakdown. In the mean time, Google always has the answers for all the things.

Ultimately, you can also use any chicken parts you want – split breast, thighs, boneless, etc. I just want to encourage everyone to try utilizing a whole chicken (plus you can then make bone broth with the leftover parts so it’s a real bang for your buck).

Now, let’s make some yummy dinner! 

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One Pan Chicken Vegetable Dinner
 
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A simple, healthy yet flavorful dinner that's done in 30 minutes and leaves only 1 pan to clean up.
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Recipe type: Dinner
Serves: 4
Ingredients
  • 4 pieces of chicken - such as 2 breasts and 2 thighs- I suggest with skin on
  • 1 Tbl ghee
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 small yellow onion, small dice
  • 4 garlic cloves, minced
  • 3 medium carrots, small dice
  • 1 sweet potato, small dice
  • 1½ cups chicken broth
  • 2 tsp chopped fresh rosemary
  • 2 Tbl chopped fresh parsley
  • 4 large handfuls baby spinach
  • 2 cups tomato sauce
Instructions
  1. Preheat oven to 325 degrees F.
  2. Heat a large oven-safe skillet (such as a cast iron Lodge pan) over medium heat.
  3. Melt the ghee in the pan.
  4. Sprinkle salt and pepper evenly over chicken on all sides.
  5. When pan is hot, place chicken skin side down into pan and sear until golden brown, about 7-10 minutes.
  6. Flip chicken over, then add onion and stir it around to disperse around the chicken.
  7. Add garlic, then carrots and sweet potatoes, allow to cook for about 5 minutes.
  8. Reduce heat to low, add chicken broth and then rosemary - allow broth to come to a simmer.
  9. Add spinach and stir it around the chicken as it wilts.
  10. Add tomato sauce around the chicken, I don't cover the skin of the chicken with sauce as that will cause the skin to lose crispiness.
  11. Sprinkle parsley over top.
  12. Place entire pan into oven for about 10 minutes until chicken is cooked through and reaches an internal temperature of 165.
  13. Remove from oven and allow to cool slightly before serving. Careful, your pan is hot!

 

 

Autumn Stuffed Squash

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I have fond memories of my mother’s stuffed squash from childhood. She would use butternut squash and mix in walnuts that gave the dish some nutty texture. Every fall I get a craving for this type of dish, so I recreated a simple version here that’s packed with veggies. Use my Balsamic Roasted Squash recipe to  make the squash, then while those are roasting, whip up the filling!

Autumn Stuffed Squash
 
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A savory stuffed squash.
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Recipe type: Main
Cuisine: Fall
Serves: 4 Halves
Ingredients
  • 1½ Tbl coconut or ghee
  • 1 lb ground dark meat turkey
  • 1 small leek, washed and finely chopped
  • 3 ribs celery, diced small
  • 2 medium carrots, diced small
  • 3 cloves garlic, minced
  • 1 cup chopped kale (or frozen)
  • 1½ tsp salt
  • ½ tsp pepper
  • ¼ cup chicken broth
  • 1 Tbl chopped parsley
  • 1 Tbl fresh chopped sage
  • 1 tsp fresh thyme
  • 1-2 Tbl ground flax seeds
  • 2 roasted acorn squash, halved lengthwise, seeded and roasted
Instructions
  1. Preheat oven to 350.
  2. Prep the acorn squash as per my Balsamic Roasted Squash recipe.
  3. While squash is roasting, heat a large sauté pan over medium heat and add 1 Tbl oil.
  4. Add turkey and sauté, breaking up the meat into small clumps with your spatula.
  5. Sprinkle with 1 tsp of the salt. Turn heat down to medium-low.
  6. Cook until no longer pink, about 10-15 minutes.
  7. Remove from pan and place in a bowl or on a plate, set aside for later.
  8. Heat pan over medium heat, add the remaining ½ Tbl oil.
  9. Add leeks, sauté for 3-5 minutes until softened- turn heat down if they start to brown.
  10. Add celery and carrots and garlic, sauté 5 minutes, then reduce heat to low.
  11. Add the remaining salt, the pepper and the broth, over pan and allow to simmer 5 minutes.
  12. Add the turkey back to the pan, along with the herbs, stir to combine and remove from heat.
  13. Scoop about 1 -2 Tbl of flesh out from the center of the roasted acorn squash and mix this into the turkey filling.
  14. Reduce oven temperature to 325
  15. Now you’re ready to stuff! Fill each squash with equal amounts of filling, then sprinkle flax over the top.
  16. Place stuffed squash on baking pan and roast for another 7-10 minutes, just to give the top a slightly toasted look.
  17. Serve and enjoy!

Carrot Scallion Bison Patties

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I don’t know why I am putting carrots in everything these days, but hey it’s been a great way to get extra veggies into my food. This recipe whips up quick and would make a perfect weeknight entree or a lunch the next day. I served them over my Simple Sauteed Root Veggies , which you can cook in the pan right after you made your patties. I would suggest something else as well to serve alongside such as sautéed kale or a salad.

Carrot Scallion Bison Patties
 
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A simple, quick and healthy dinner recipe that helps you get extra veggies on your plate.
Author:
Serves: 2
Ingredients
  • 1 lb bison (or any other type of ground meat would be fine, beef, pork, chicken or turkey)
  • 1 Tbl tomato paste
  • ½ tsp salt
  • ¼ tsp black pepper
  • ½ tsp fennel seeds
  • ¼ tsp ground cumin
  • 1½ Tbl chopped scallion greens
  • ⅓ cup grated carrots
  • 1 Tbl coconut oil or ghee
Instructions
  1. Combine all ingredients except oil/ghee in a bowl and mix until well combined.
  2. Form 6 patties.
  3. Heat a large skillet over medium heat, add coconut oil or ghee and swirl to coat pan.
  4. Place patties in pan and sear until well browned, about 5 -7 minutes.
  5. Reduce heat if they seem to be getting too dark, especially because the carrots in the mixture will burn if the pan is too hot.
  6. Flip patties and sear another 5 minutes, then reduce heat to low and finish cooking until centers are no longer pink and internal temperature reaches 165.
  7. Remove patties from pan- now would be the time to saute your root veggies right in the pan you just used. The brown bits leftover from the patties add great flavor.

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Lemon Fennel Chicken Burgers

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I made these on a whim today and really liked them! I used some pumpkin puree and chicken broth to keep the burgers from drying out. Served them with homemade “special sauce ketchup”, a simple carrot slaw, lettuce, and sweet potato buns!

My special sauce ketchup is just a fun mixture of: tomato paste, coconut aminos, lemon juice, Red Boat fish sauce, and salt. Feel free to use actual ketchup if you don’t mind the sugar.

Lemon Fennel Chicken Burgers
 
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Serves: 4
Ingredients
  • 2 lb ground chicken thighs (dark meat)
  • ½ cup unsweetened pumpkin puree
  • 2 Tbl chicken bone broth (optional)
  • Zest of 1 small lemon
  • Juice of ½ lemon
  • 1 Tbl fennel seeds
  • 1 tsp dill
  • 1 Tbl fresh basil, finely chopped
  • 1½ tsp sea salt
  • 2 sweet potatoes, ideally thick in diameter
  • 2 Tbl coconut oil or ghee
Instructions
  1. Preheat oven to 375 F.
  2. Line 2 sheet pans with parchment paper.
  3. Combine all ingredients in a bowl -except sweet potato and oil- and mix well.
  4. Form burgers, aim for 2 per person, and lay them on one sheet pan.
  5. Bake until an internal temperature of 165 degrees F is reached, or inside is no longer pink, about 20 minutes.
  6. While burgers bake, slice the sweet potatoes into ½ inch thick rounds to make your 'buns'.
  7. Brush with oil, sprinkle with a couple pinches of salt, and bake until soft but not mushy, about 20 minutes, turning over halfway through.