How would you describe your ideal burger? Is it usually with a juicy patty? Or maybe you prefer crunchy toppings. Whatever your preference, I’m sure there are moments when the cravings hit you. But how healthy can the “healthier” burger options really be at fast-food joints?
In recent years, food has become more processed and unhealthy. Many people are now looking for ways to improve the healthiness of their meals, burgers included.
What would you say if I told you that you can replace some ingredients with healthier alternatives without compromising taste or texture? These hacks will not only make your burger healthier, but they will change the way you cook takeout-type food at home.
1. Switch the Bun
Replace refined grains with wholegrain buns or bread. Wholegrain buns have more fiber than their white counterparts. Or, if you’re not partial to having the bun and you would much rather enjoy your burger with a stack of fries, opt for wrapping your burger in tortillas or lettuce. If you’re sensitive to gluten, you can ask for a gluten-free bun OR a lettuce wrap – if they don’t have either, ask for the patty on a bed of lettuce.
2. Lay on the Veggies
Burgers can be a great vehicle for getting more veggies into your meal. Add bulk to your burger by piling on all of your favorite veggies: lettuce, tomato, onion, cucumber, chili peppers, the list is endless!
3. Keep the Protein Lean
If you’re looking to reduce the overall fat content of your burger, choose a lean cut of meat. Try making burger patties with ground turkey or chicken. Pasture-raised/grass-fed is always best. The taste is so much better, too! You could even attempt a plant-based burger patty made of black beans and quinoa if you are vegetarian. Or give portobello mushrooms a try, as they are similar to meat in texture and flavor.
4. Top with Avo
Avocado is one of the best foods to add that will make you feel full. Adding this as a topping will make your meal a lot more satiating.
5. Tone Down the Condiments
Many people love condiments like ketchup on their burgers, but most of these condiments on the market are full of sugar. You could keep the sugar levels low by using mustard or a little mayonnaise, or make a spicy aioli by mixing hot sauce and mayonnaise.
There are endless ways to improve the nutritional value of your burger without compromising taste. Just follow these simple hacks and try to come up with more on your own.
[RECIPE] BURRITO BURGERS & FRIES
Serves: 4
Ingredients (use organic where possible):
- 1 bag frozen non-GMO shoestring fries (baked to package directions)
- 4 soy-free veggie burgers (prepared to package instructions)
- 4 large gluten-free tortillas, warmed
- Avocado/olive oil/vegan mayo, prepared yellow mustard, and organic ketchup, to taste
- 8 slices Havarti cheese OR vegan cheese
- 2 large tomatoes, sliced
- 1 large avocado, sliced
- 4 organic pickle spears
- 2 cups chopped romaine
For an omnivore option, serve with 8 slices cooked nitrate-free bacon.
Directions:
- Bake the fries and burger patties as directed.
- Slice the burger patties in half, then keep fries and patties warm. Warm the tortillas, then lay them on a flat surface.
- Spread mayo, mustard, and ketchup if desired over the tops of the tortillas. Top each tortilla with 2 slices of cheese, 2 burger halves, bacon if desired, tomato, avocado, pickle, and romaine.
- Roll up like a burrito, then serve with fries on the side.
To Your Health,
Patti
