Tuesday, May 21, 2013

Tasty Tuesday: Celebrating Burgers

Today's Workout:
20 minute run on the treadmill
20 minutes on the elliptical

Hello friends! Did you know that May is the month of burgers? Does the thought of eating a burger scare you? Most people think you can't eat a healthy burger, but burgers aren't solely made with beef. There's all kinds of burgers, such as: fish burgers, veggie burgers, turkey burgers and chicken burgers. You could even make healthy beef burgers if you're a meaty kind of person.

In celebration of burger month, I am going to add a few healthy burger recipes that you just won't be able to deny.

Guiltless Salmon Burger

1 pound skinless wild salmon fillet
1 tablespoon Dijon mustard
1 tablespoon mayonnaise *Click here for a homemade organic mayo recipe
1 tablespoon chopped fresh chives
1 tablespoon soy sauce (I prefer using Bragg's Liquid Aminos from soy protein)
1 teaspoon Asian sesame oil
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1/3 cup sesame seeds
2 teaspoons olive oil
4 whole wheat buns
4 slices tomato
1 1/2 cups baby greens


Remove and discard any bones from salmon, then cut into 1-inch pieces. In a food processor, pulse salmon just until finely chopped (do not overprocess). Transfer salmon to a medium bowl. Add mustard, mayonnaise, chives, soy sauce, sesame oil, salt, and pepper; stir to combine. Form mixture into four 3 1/2-inch patties.  Sprinkle one side of each patty with sesame seeds.

Brush  olive oil over bottom of a large nonstick skillet to coat evenly. Place skillet over medium-high heat. Place burgers, seed side down, in skillet; cook until sesame seeds brown lightly, 2 to 3 minutes, reducing heat slightly if necessary. With a spatula, gently turn burgers over and cook just until opaque in the center, about 3 minutes.

Transfer salmon burgers to buns, and top with tomato slices and greens.

Did you know.... Salmon offers health-promoting omega-3 fatty acids and has less worrisome toxins and PCBs than farmed salmon. The salmon burger contains about ten fewer grams of fat than the traditional beef burger.

Veggie Burger: Eggplant Burger

1 eggplant, peeled and sliced into 3/4 inch rounds

6 slices tomato
1/2 onion, sliced                                                    

Did you know... Eggplants are a purple veggie with a solid, meaty texture so it's often used as a meat substitute.

Turkey Burgers

2lb lean (at least 90%) organic ground turkey
2/3  cup finely chopped onion
1/2  cup tomato sauce
2  tablespoons lemon juice
4  teaspoons soy sauce (I prefer using Bragg's Liquid Aminos from soy protein)
4  teaspoons Worcestershire sauce
1/4  teaspoon pepper
8  whole wheat buns
To Broil Patties: Place on sprayed broiler pan; broil 4 to 6 inches from heat using times in the recipe as a guide, turning once. Place buns, cut side up, on broiler pan; broil 1 to 2 minutes.
Heat gas or charcoal grill. In large bowl, mix all ingredients except buns and lettuce until well blended. Shape mixture into 8 patties, 1/2 inch thick.

Lightly oil grill rack. Place patties on grill over medium heat. Cover grill; cook 10 to 12 minutes.

Meanwhile, place buns cut sides down on grill. Cook 1 to 2 minutes or until lightly toasted. Place patties in lettuce-lined buns. If desired serve with pickle slices.

Did you know... Due to the leanness of turkey burgers, they tend to be dry and stiff after they are cooked. The solution? Add fat! Which fat is in question? Olive oil. Stirring in two tablespoons olive oil per pound of ground turkey keeps the burgers moist and juicy and also helps them form a nicely browned crust on the outside that won't stick to the grill.

Chicken Burgers

1 onion, chopped

Did you know... You can finely crush your favorite crackers or cereal as a substitute for bread crumbs in coating foods. Oats work well too. Three cups of cereal flakes are equal to about 1 cup of bread crumbs.

Beef Burgers

1lb of extra lean ground organic beef
1 egg
1/2 small onion, diced
1 tsp garlic powder
1 oz breadcrumbs
2 tsp Worcestershire Sauce


Put all of the ingredients into one bowl, mix it up and make it into 4 patties.

Place them on the grill and cook until desired doneness.

Place the patty on the bun and add sauce on top.

Did you know... Cooking any muscle meat on high heat produces carcinogenic HCAs (heterocyclic amines). To reduce HCAs, brush the patties with rosemary-infused olive oil before grilling.

Bon Appetit!
What's your favorite burger?
I'm grateful that America's favorite food
(burgers) comes in a variety of healthy options. 
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  1. Salmon burgers and turkey burgers are my favorite. I love getting ground turkey and mixing in all sorts of yummy stuff and then grilling them....spinach, feta, peppers...yummy!

    1. Do you grill them in the BBQ or oven? I'm terrible with the BBQ. I usually have hubby do em :)

  2. Salmon, chicken and beef burgers! I eat one of each once per week! They're easy and fast to prepare, plus they make a perfect post-run dinner!

  3. I buy them all at Trader Joe's- I don't know if there's one near by you... Personally, I couldn't live without it ;) For the salmon burgers, I make home-made guacamole and put it on top! I usually don't put the burgers in a bun (when I do, I use English Muffins) and I serve them with salad/veggies... unless it's after a looong run, then I add a side of pasta as well!

    1. There aren't any Trader Joe's in Florida =( I like your English muffin idea!

  4. I love burgers, though I tend to order anything that's NOT beef! I usually stick with veggie burgers since I don't like to eat ground meat.
    Those eggplant burgers look yummy! I love eggplant, and never though to put it in a burger. Portabella burgers are also great.

    1. Yes Jo, mushrooms are awesome! Like eggplants, they too have a meaty consistency which makes for a great burger.

  5. Fantastic recipes. I love both the turkey and salmon burgers.