Eating beef burgers on white buns slathered in condiments like mayonnaise and ketchup should be reserved for the occasional summer treat. A better burger can be eaten much more frequently! Swap the refined buns for whole grain and try healthier condiments like avocado, sauerkraut or a simple slaw. Opt for portobello steaks, fish or seafood, ground turkey or homemade veggie patties (although the newer store-bought veggie patties are better for the environment than beef, they aren’t necessarily that much better for your health). If you do choose beef or another red meat, substitute chopped mushrooms, lentils, oats or bulgur for approximately 1/3 of the ground meat to boost health, not to mention lower cost!
1 Tbsp olive oil
½ lb (225 g) mushrooms, roughly chopped
1 small onion, finely chopped
1 lb (454 g) ground turkey
½ tsp salt
½ tsp ground pepper
1 tsp soy sauce
1/3 cup parsley, finely chopped
1 egg, beaten
4 whole grain buns
Sliced tomato and lettuce for topping
In a skillet over medium-low heat, add olive oil then mushrooms in an even layer. Do not stir them. Allow to lightly brown and release their juices then add onion and saute for 5 minutes. Remove from heat and add to a mixing bowl with turkey, salt, pepper, soy sauce, parsley and egg. Combine well then form into 4 patties. Refrigerate until ready to barbecue.
Prepare buns with toppings or lay on a platter for everyone to assemble as they wish. Heat grill to medium-high, clean and lightly oil the grill. Cook patties for approximately 4 minutes per ½ inch thickness, flipping them only once to prevent moisture loss. Ensure an internal temperature of 71C (160F). Serve immediately with a side salad or grilled veggies.
Recipe by Nicole Fetterly, RD