Hamburger Helper
Dr. Heather Boyd-Roberts

My cousin and I made this one night when we were attempting to use up some ingredients in the fridge. It turned out to be delicious. We didn't measure anything so the recipe is written as such.

1 lb grass fed free range hamburger
1 onion chopped
2 cloves garlic minced
Italian seasoning mix
Fennel seeds
Sea salt

1/4 cup butter
1/4 cup garbanzo bean flour or if you can tolerate gluten you can use sprouted spelt flour
1 cups unsweetened coconut or almond milk
1 cup yeast and MSG free beef broth (most yeast extract act like MSG)
Sea salt and pepper to taste

Sauté the onion until almost translucent. Add garlic and cook for a minute longer. Add the ground beef and cook until browned. As the beef is browning add the sea salt, pepper, and spices to taste. I added a lot of herbs. I probably added 1-2 tbls of Italian seasoning, another tbls of basil, a couple tsp of fennel seed, and a couple tsp of oregano. I didn't add bay leaf but I bet that would really bring out the favors.

As the beef is browning you can make the white sauce. Melt the butter in a saucepan. Stir in flour. Very slowly add the milk whisking constantly to prevent clumping. Then add beef broth and continue whisking. When thickened and smooth, stir in cooked beef.

Serve with Cabbage Slaw and quinoa or as a burrito in a spelt flour or teff flour wrap filled with the hamburger helper and cabbage slaw.