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Nutrition Five secrets to a healthier burgerFive secrets to a healthier burger
Burgers are an all-time favourite for many, but they often get a bad rap when it comes to nutrition. What if you could still indulge in a delicious, satisfying burger while making it healthier? Well, you can! With a few smart swaps and simple tweaks, you can turn your favourite burger into a healthier version without sacrificing taste. Here are five secrets to help you build a more balanced burger.
Choose lean protein
The foundation of any burger is the patty! Packing in protein to support muscle repair and recovery. Leave out the unnecessary extras and make your own patties using lean beef or lamb mince. Other quality proteins include chicken, fish or combine black beans and quinoa for a plant-based alternative. You could even sneak in an egg for an extra protein boost like the ultimate kiwi lamb burger.
Pick and choose your carbohydrates
Carbohydrates are our body and brain’s primary source of energy. While individual carbohydrate needs can vary, a balanced meal typically includes carbohydrates making up about a quarter of your plate. This can be a challenge when it comes to traditional burgers, as the bun is often paired with fries, turning it into more of an occasional treat. To make a healthier choice, opt for a wholemeal or wholegrain bun, which adds extra fibre to help you feel fuller for longer. If you love fries, try making your own with potato or kūmara (skin on), and consider swapping the bun for lettuce like the lettuce bun burger for a lighter alternative.
Load up with veggies
Burgers can be a great vehicle for a variety of nutritious vegetables! Adding more veggies not only boosts the fibre content but also increases the amount of vitamins, minerals, and antioxidants in your meal. Here are some great veggie additions:
- Leafy greens like lettuce, spinach, or slaw
- Tomatoes, onions, and pickles for flavour
- Avocado for healthy fats
Don’t be afraid to get creative with roasted capsicums, sautéed mushrooms, or grilled courgette. You could even sneak some into your burger patties like these blended beef and mushroom burgers.
Go easy on the extras
We know that sauce and cheese are essential for a traditional burger, so here are somehealthier options that still taste great!
- Opt for healthier alternatives like mustard,hummus, pesto or lite mayonnaise
- Make your own sauce using Greek yoghurt – mix with spices or fresh herbs and lemon juice for a tangy twist
- Pick a low-fat cheese and keep to a thin slice or a light crumble of feta
Grill, bake or air-fry
How you cook your patty can greatly impact its nutritional value. Instead of frying or using excess oil, consider baking in the oven, grilling on the barbecue, or air frying for that satisfying crunch without the added fat.
Eating a healthier burger doesn’t mean sacrificing the flavours you love. It’s all about making smarter choices and balancing your ingredients. By choosing lean protein, whole-grain buns or homemade fries, packing in fresh veggies, opting for lighter sauces, and using healthier cooking methods, you can enjoy a burger that’s as nutritious as it is delicious.
Posted by Beef + Lamb New Zealand
