Summer is almost here and that means Americans across the country are going to dust off the old grill and fire it up. Hamburgers and hot dogs are the traditional cookout fare in this country. While I am not one to deny their greasy goodness, there are ways to make them healthy without sacrificing flavor. Substituting turkey meat would be a good option, but red meat, eaten in moderation is not going to kill us. It is full of protein, phytochemicals, and other essential nutrients. Whatever you chose, go for grass-fed organic beef to avoid the added antibiotics and other nasty things that are detrimental to our health. Adding spinach, avocado, and garlic gives you added servings of vegetables and important antioxidants.
Try the recipe below at your next cookout for a healthy hamburger.
- 1/4 cup egg whites (or egg beaters)
- 1/2 cup oats, pulse in a food processor
- 1/2 spinach, chopped
- 1 lb grass-fed organic beef
- 3 tbsp low-fat feta cheese
- 2 tsp. cumin
- 2 tsp. chopped garlic
- 2 tsp. onion powder
- Salt and Pepper
- 4 whole-wheat buns
- 1 avocado
Combine the first 9 ingredients in a bowl. Be careful not to overhandle the meat. The key to a good burger is keeping the ground beef as light and airy as possible. Carefully fold the ingredients into the ground beef.
Create 4, 1/4 pound patties. Again, don’t squeeze them, slap them, and throw them around. Handle them gently. After forming the patties put them in the refrigerator for 20 minutes.
Just before placing burgers on the grill submerge them in cold water for 60 seconds. This is a little trick to help them retain their moisture.
Cook burgers to desired doneness and top with sliced avocado, tomato, etc.