Healthy Hamburgers You Need to Try

Natalie Buscemi Healthy Living, Nutrition, Recipes

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Of all the foods in the world, there is one that is quintessentially American: The hamburger.

The problem is, eating a big, juicy hamburger rarely aligns with the dietary and weight loss objectives we set for ourselves and our patients. So, we set out to find a solution. A way for us to keep enjoying one of our favorite foods but do it in a way that benefits our hearts, minds, and bodies. It wasn’t easy, but after weeks and weeks of meticulous research (and trial and error) we successful created 4 Healthy Hamburgers You Need to Try—hamburgers that your taste buds and your waistline will thank you for.

Burger #1 – The “Pure Protein” Burger

Craving a delicious, protein-packed burger but trying to stay away from eating meat? Not a problem. We’ve got a meat-free patty that’s perfect for vegetarians who want a flavorful way to increase the protein consumption.We call it the Pure Protein Burger and we’re mighty proud of it.Using nothing more than cooked lentils and a handful of vegetables, we’ve managed to make a burger that cuts out all the meat without cutting out all the benefits meat provides.

Why lentils as opposed to some other legume? First of all, few plants can match meat for protein content, but lentils can and as you know at this point, protein is a key component in testosterone production. But more importantly, lentils are high in fiber which lowers LDL cholesterol and helps you feel fuller, longer. The longer you feel full, the fewer supplemental calories you intake, the less weight you gain, and the more testosterone you produce.

 

What you’ll need:

  • 1/3 – Cup cooked brown lentils (per person)
  • 1/3 – Teaspoon cumin
  • 1 – Large button mushroom, minced
  • 1 – Small shallot, minced
  • 1 – Tablespoon extra-virgin olive oil
  • 1 – Teaspoon pozu sauce
  • 1 – Teaspoon soy sauce
  • 1 – Egg yolk
  • 1 – Tablespoon fresh cilantro
  • 1 – Wedge of lemon
  • 1 – Tablespoon non-fat Greek yogurt

 

How to make it:

Step 1 – Place the cooked lentils in a large bowl, roughly mash using a fork

Step 2 – Add the cumin, soy sauce, pozu sauce, egg yolk, to the bowl, mix and mash thoroughly

Step 3 – In a medium skillet, heat the olive oil, shallot, and mushroom—stirring occasionally—until the ingredients have reached the browning point

Step 4 – Dump the contents of the pan into the bowl with the lentil mixture, continue mixing this bowl but do so by hand until the ingredients really blend together

Step 5 – Form the lentil mixture into a patty

Step 7 – Reheat the pan from earlier on medium-high heat. Once heated, add in the lentil patty

Step 8 – Cook the patty on medium-high heat until golden brown, then flip and repeat

Step 9 – While the patty cooks, toast the bun and dress one of the buns with cilantro and dress with fresh squeezed lemon and yogurt

 

Tune in next week where we give another healthy burger recipe!

In Health,

 

 

 

 

Shana Loggins

Nutritionist