Recipe Time: Burger Love
Burgers! They’re an American classic. And … unfortunately taboo for a nutrition professional to be loving upon.
When you think about “unhealthy” foods, you may expect burgers are in the top 10, no?
Like many foods, burgers’ relative nutritional value varies. But I’m here to tell you that burgers (yes, beef burgers) absolutely can be part of a healthy diet. Their nutritional value comes down to a variety of factors, including meat quality, toppings, quantity and the other foods on your plate. (I’ll get to that goodness below.)
First, quality. We make our burgers from 100% grass-fed beef I buy from a rancher outside Denver. The cattle are raised on pasture and fed only grasses (most cattle are grain-fed after about six months), which makes for a healthier burger (less inflammatory compounds and more nutrients). Plus, buying grass-fed beef from a rancher is significantly more affordable than buying it at a grocery store or meat market.
Interested in a beef share? Drop me a note. I can point you in the right direction.
If buying direct is not an option or budget is a barrier to buying grass-fed beef — you may wonder, should I avoid grain-fed beef?
That’s a loaded question, because there are a multitude of nutritional, environmental and ethical considerations when it comes to most cattle ranching and beef production. To learn more about all of that, check out the Sacred Cow film (or the Sacred Cow book, which includes research references).
For this article, I’ll stick to some nutrition basics.
The unhealthy
Beef, especially grain-fed beef, has some inflammatory properties (as do chicken, farmed fish and some seafood). Eating beef is associated with higher rates of heart disease and cancer. However, most studies can only show correlation (vs. causation) between beef and poor health, as they do not control for other variables, a cornerstone of scientific research.
Looking deeper, the people who eat the most red meat (and who have higher rates of heart disease and cancer than non-beef eaters) also tend to have more risk factors for disease: a diet light or absent of fruit and vegetables, a diet heavy in highly processed foods, a sedentary lifestyle, being overweight, smoking cigarettes and having less education. Still, beef (and other red meats such as pork) are perpetually blamed for poor health outcomes.
The healthy
Beef is loaded with nutrients our bodies need: protein; vitamins B1, B2, B3, B6 and B12; iron, selenium, potassium, zinc and others. Grass-fed beef also contains omega-3 fatty acids and CLA (conjugated linoleic acid), both of which are anti-inflammatory and support health.
We also have nuance… Much of the argument for and against eating beef happens among people who can afford to eat whatever they choose. But keep in mind that a grain-fed burger from a public school lunchroom is a critical option for some children to get nutrients that are required for brain development, growth, mental health and building healthy bones.
A few key beef nutrition takeaways:
Eat the highest quality beef you can afford. For grass-fed, look for labels that say “100% grass fed” or “grass-fed, grass-finished.” (All cattle start their lives eating grass.)
Few of us need a huge steak. About 3 to 6 ounces of meat per meal is enough protein for most people (amount varies by weight, age, gender, activity level and certain health risk factors)
Include plenty of vegetables and low-sugar fruits like blueberries and strawberries in your day. These plants contain antioxidants and other vitamins your body needs
Limit sugar and starchy foods (like buns and fries). Sugars and starches link up with proteins and saturated fats in the body to stir up trouble for health. Sugars and starches lead to inflammatory and blood sugar problems, like diabetes, in many people.
Vary your diet. Animal proteins include wild salmon, sardines, other fish & seafood, pork, beef, lamb, wild game, organ meats and others
Cook proteins low, slow and to their safe temperature. (Note: Overcooking makes proteins less usable by our bodies. Burning meat forms carcinogenic compounds.)
Do the other healthy things that matter for health and longevity — exercise, manage your stress, get good sleep, laugh… and enjoy your next burger!
My recent burger lunch
I lightly sautéed some greens while my burger reheated in the toaster. Avocado & tomatoes are must-haves for me!
Burgers with balsamic onions and avocado (adapted from Joyful Healthy Eats)
Burger Ingredients
1-2 T coconut oil
2 T Worchester sauce (I like The Wizard’s GF brand at Natural Grocers)
1 T Capitol Hill spice blend (Savory Spice Shop) or other herbs & seasonings you like, i.e. garlic powder, S&P
1 egg
1 lb. ground grass-fed beef or bison
Topping Ingredients
1 medium red onion, thinly sliced
2 T balsamic vinegar
1 large tomato, sliced*
1 large or 2 small avocados, sliced
1 head romaine, shredded
yellow or Dijon mustard, to taste
(other toppings you love, such as ketchup, pickles, sautéed mushrooms or cheese)
Photo from joyfulhealthyeats.com
Instructions
Heat a skillet to medium high, and melt 1 T coconut oil. Add sliced onions and stir occasionally until lightly caramelized (about 10-15 min.). Reduce heat to medium, add the vinegar and sauté another 5-7 minutes. Remove the onions from the skillet.
In a large bowl, mix the egg, seasonings and Worcester sauce. Add ground beef/bison and mix well. Form four 1⁄4-lb. burger patties.
Grill or broil the burgers to your desired doneness (to at least 160° F).
Build your burger: Start your plate with 1 large beef steak tomato slice, add shredded lettuce, the burger, then your caramelized onions, sliced avocado and mustard.
*Alternatively, prepare your burger meal as a salad. Start with mixed baby greens or arugula, and add cherry or grape tomatoes. Toss the salad with olive oil and vinegar, and S&P. Add your burger and other ingredients on top.
Dig in!
Servings: 4
