3 Better Burgers for Labour Day BBQs!

Image: Nik MacMillan

Image: Nik MacMillan

This weekend may be our last real chance to fire up the grill and have a proper BBQ, and I highly encourage all of you to get outside and enjoy it.

BBQs are always a bit tricky for those of us in the health world, not because grilling is inherently bad for you (actually, it’s not at all), but because the options at most barbecues lean towards cheap mystery meats (hot dogs!), refined carbs (buns! chips!) and a dearth of veggies. There’s also, ahem, all the “adult beverages” to contend with.

If you’ve been reading this blog for a while, you’ll know that I’m a strong advocate for moderation – there’s nothing wrong with the occasional indulgence. In fact, if you’re not doing something “bad for you” every once in a while, you might be missing out on some really fun parts of life.

I also, however, strongly believe we can enjoy things just as much if we add a healthy element to them.

With this in mind, below you’ll find three burger recipes that are actually pretty darn for you, and – gasp! – totally indulgent and delicious!!

This weekend, get outside and try one of these out – you might be surprised how amazing healthy grilling can taste!


 

Image: Everyday Health

Image: Everyday Health

Apple Turkey Burger

from Everyday Health

Ingredients

  • 12 ounces ground turkey
  • 1 medium Granny Smith apple, cored & chopped
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 6 ounces cranberry sauce
  • 4 small hamburger buns
  • 2 cups romaine, chopped
  • 1 1/2 cups tomato, chopped
  • 1/2 cup onion, chopped

Directions

Preheat grill.

Mix together turkey, apple, coriander, salt, pepper, and cranberry sauce until thoroughly combined. Form turkey mixture into four patties.

Reduce grill heat to medium. Place turkey burgers on grill and cover. Cook for about 7 minutes on each side, checking frequently.

Place opened bun on each plate. Top with cooked turkey burger, lettuce, chopped tomato and chopped onion. Cover with other half of bun.


 

Image: Joyous Health

Image: Joyous Health

Beet Bean Burger

from Joyous Health

Ingredients

  • 2 medium beets, grated
  • 1 egg
  • 1/2 cup almond meal flour (ground almonds)
  • 1 garlic clove
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 can 15 oz / 425 g organic navy or garbanzo beans
  • 1/2 cup feta cheese
  • Handful or 1/2 cup fresh parsley

Directions

Toss everything in your food processor or blender and blitz until blended, OR grate beets and then mash beans with a potato masher. Combine all ingredients together in a big bowl.

Preheat grill. Form the burger mixture into 3 patties.

Grease grill (these burgers don’t have the fat content that a beef burger would, so you’ll need to apply a bit of cooking oil to the grill – be careful with this step!). Reduce heat to medium-low, and place burgers on greased grill. Cover and cook ~5 minutes on each side.

Serve grilled burgers on a bed of salad greens, or on a burger bun, topped with feta cheese.

Enjoy!


 

Image: Laughing Spatula

Image: Laughing Spatula

Grilled Salmon Burgers

from Laughing Spatula

Ingredients

  • 1 pound sockeye salmon fillet
  • 1/2 cup almond meal
  • 2 green onions chopped
  • 1/2 poblano pepper seeded and chopped
  • 1 tablespoon fresh lemon or lime juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Directions

Skin and chop salmon fillet.

Put in large bowl.

Add almond meal, poblano, egg, green onion, lemon or lime juice, salt and pepper.

Mix well. Hint: make a cross on top of the salmon mixture before making into patties to ensure consistent size.

Heat BBQ to medium high heat.

Cook for about 4 minutes on each side, until cooked through.

Top with avocado, tartar sauce, or other favourite toppings.

 

On August 22, 2017, posted in: Holiday Wellness , Nutrition , Recipes

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