Reading the title of the article, you are probably asking yourself: “Is there really a way to make a burger healthy?” The short answer is “of course”.
But before we dive into how to make a healthy turkey burger, let’s just take a step back to understand the dangers of consuming fast foods. Once you fully grasp the extent of the risks associated with eating fast foods, you will have an easier time transitioning to healthy eating.
Fast Food is Bad for You
It is a fact that fast food is loaded with calories, cholesterol, fat, and is largely responsible for the obesity epidemic in this country. Basic example: Did you know that a double quarter pounder fast food restaurant meal (with coke), boasts a whopping 1,800 calories? To put this in perspective, a healthy young man weighing 150 lbs needs about 12 times his weight in daily calorie intake (or 1,800 calories). This means eating a double quarter pounder with coke, leaves no more room for additional meals. Any meals after that will put that person above his recommended daily allowance.
But that’s not the end of it; when you get in the habit of consuming fast food, you deprive your body of critical nutrients that come from fruits and vegetables. This unbalanced diet ultimately triggers a plethora of issues (from hypertension to high blood pressure, to diabetes, etc), putting your health at serious risk.
A Healthier Alternative
Food is what fuels our body, and as a result we must be extremely careful about what we ingest. The best way to assure yourself you eat healthy is to prepare your own meal. The same way we find time to shower and watch out soap operas, the same way should we allocate a portion of our daily schedule to grocery shopping and home cooking. If you find cooking to be a daunting experience, let me assure you that it doesn’t have to be. There are many recipes that are healthy and very easy and timely to put together. One example of this is the organic jerk turkey burger.
Organic Jerk Turkey Burger
Ingredients: Here’s what you need for your jerk turkey burger recipe
- Organic whole wheat buns
- Organic tomatoes
- Organic baby spinach
- Organic red onions
- 1 Tablespoon salt free vegetable seasoning
- 1 Pound of organic ground turkey
- 1 Tablespoon of jerk seasoning
- 1 Teaspoon mustard powder
- ¼ Cup of cilantro and chives
- Salt and pepper to taste
Directions: Mix the jerk seasoning, mustard powder, cilantro, chives, salt free vegetable seasoning, and salt & pepper together with the ground turkey meat. Make sure it is well mixed. Roll the mixture into palmful balls.
Place each ball on a sheet of parchment paper. Cover them up with another sheet of parchment paper and apply light pressure until the meat balls take the shape of sizeable patties. Then coat a skillet with extra virgin olive oil (or any other healthy oil) and lay atop medium fire. Once the oil is heated, place two patties at the same time and cook them for 3-4 minutes on each side. Repeat the process until all the patties are cooked.
Finally, make your burger by placing a patty on one side of the bun, adding baby spinach, tomato, red onions and topping it with organic honey mustard. Close up the top with the other half of the bun. Rather than using fries, serve the burger with carrot sticks and organic BBQ sauce for dipping.
Bon Appetite, and remember, healthy eating is not an option; it’s a necessity!