How To Make A Healthy Burger

By | November 12, 2016

Love Burgers But Want To Lose Weight?

Is this a joke, it is a joke, right? This is the usual response when I tell people how to make a healthy burger, but honestly, you can enjoy a good burger and still lose weight and not feel guilty.How to make a healthy burger

Before we start I want to make clear that eating a burger from a burger chain such as Mcdonalds, Burger King etc will never be healthy purely because of the manner it is cooked in but I will show you how you can cut a few calories from these types of burgers.

The healthy kind of burgers I am talking about is the homemade ones, the ones where you have full control of the bread, meat, toppings and sauces and believe me there are some real good reasons why to eat burgers!

Furthermore, I am going to give you a recipe from Lean in 15 recipe book, one of my favourite recipes that are made cheap and quick.


 How Can Burgers Be Healthy?

The media have played a big part in demonising burgers and to some extent what they are saying is right, but people tend to adopt the logic of what they have heard that all burgers are unhealthy because of fast food outlets and pre-packaged junk.

Now I am no advocate of these type of burgers but I do eat them now and again, but if you look at what makes a burger there are some real powerful tasty nutritious benefits –

Beef – Classed as a red meat and contains high amounts of protein that’s proven key to losing body fat, beef also is low in carbohydrates that are proven to store as fat deposits when you don’t burn them off.

Beef is also known for its high amounts of good fats, iron and zinc that should be part of any healthy diet!

“Top Tip – Always opt for Lean! contains less bad fats”

Onion – Great vitamin C boost to help with immune system function. Onions also help regulate blood sugar due to a compound called chromium, on top of this for centuries the onion has been used to fight inflammation.

Lettuce – An exhausting list of health benefits this green leaf vegetable boosts, contains generous amounts of moisture, fibre, calcium, iron, magnesium, phosphorous, potassium, sodium, zinc along with vitamins like thiamin, riboflavin, niacin, folate, vitamin B-6, C, A, E, and vitamin K.

Also, low in calories and fat but high in protein whilst also high in antioxidants to help lower cholesterol.

The Bun – The most calorie rich and less nutritious part of the burger, the bun is “empty Calories” and is almost all carbohydrates, however, it does hold good fibre content with the right bun choices.

As you can see the ingredients are actually quite healthy.

“Top Tip – To shave some calories off your burger when eating out just hollow the bun out”


Why Are Fast Food and Pre-packaged So “Unhealthy”

As you may have guessed it is all about the food preparation and what goes in the ingredients and the way it’s cooked.

There are a lot of preservatives and additives in the ingredients to give that “nice” taste to it and the oils and fats used are not normally healthy oils such as olive oil or coconut oil, in fact, you can see the grease dripping from the burgers.

Personally for me if I see fat dripping it is a clear indication that it probably isn’t the healthiest option.

If you would like to see a great case study of McDonald’s burgers head over to this website for some grim reading The Natural Source


How To Make A Healthy Burger!

Below I’m going to give you a recipe from Joe Wicks NO 1 bestseller “lean in 15” trust me once you make this burger you will be amazed at the goodness and tastiness.

As Joe says “burgers make me happy” and I am sure they do you as well….

Ingredients –

600g reduced fat beef mince

2 gherkins sliced lettuce

1 small red onion, finely chopped

1 tomato, sliced

1 clove of garlic, finely chopped

2 burger buns

salt and pepper

2 tablespoons of creme fraiche

2 tablespoons of chipotle paste

Method

Take the beef and mix in the onion and garlic, really get your hands stuck and mix the ingredients together adding a pinch of salt and pepper. Once satisfied shape the mixture into two good sized burgers roughly about 2cm thick. Place your burgers on a baking tray or on your grill pan and grill for 5 mins each side.

Grab a small bowl and mix your chipotle paste and creme fraiche.

Cut the burger buns in half, and then just simply build your burgers starting with your beef this part is totally up to you go ahead and have some fun.


Final words on How To Make A Healthy Burger

So there you have it burgers can be a part of your weight loss diet, this for me was like finding the holy grail of the weight loss world who would have thought that eating burgers is actually good for you!

Like with everything eat within moderation this isn’t your free ticket to consume burgers every day as you have to remember its still red meat and too much can be bad for you.

Also, the only ingredient set in stone is actually the meat you can experiment with this recipe to your heart’s content.

If you want some more “dirty” food recipes check out my full review on “lean in 15” its the best book I have found for eating good dirty food and still lose weight, just click the red button below

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11 thoughts on “How To Make A Healthy Burger

  1. Josephine Crawford

    Lovely and healthy burger. Thanks for this information and especially the recipe. I make homemade burghers all the time. I also love doing the bean burgers. I absolutely agree with you that burghers contain healthy ingredients. I, however, prefer the ones done at home without the poisonous additives we could get in others.

    Reply
    1. Steven Varley Post author

      I have to agree there is to many additives in packaged food nowadays and they really are no good for us,all the day increases profits for food companies it makes me angry to think our best interests are not at the for front of food companies or even governments

      Reply
  2. simon watson

    An awesome post on how to make healthy burgers my friend. I like what you say as it makes complete an utter sense. It IS in the way they are cooked by these fast food joints, well, that and the quality of the meat they use. I really liked in particular the recipes mate as I think I will home cook them now as, I’m sure most of us like a good burger right?

    Reply
  3. Dawn

    I’ll have to remember the lettuce bit! I never realized it packed that much nutrition. I always assumed that lettuce was just almost all water with no substance. IS there a type of leafy vegetable with no nutritional value? I heard brussel-sprouts had the MOST nutrients, veggie-wise but it needs to be cooked right to be “stink-free”. lol I don’t suppose you know of anyone who puts brussel sprouts on their burgers? 🙂

    Reply
    1. Steven Varley Post author

      I might actually try brussel sprouts as I love them, I am a big fan of chucking things together you don’t know if you will like that combination until we try it aye

      Reply
  4. Furkan

    Burger looks so delicious and I really want to eat delicious after my gym routine what can I add to this recipe for increasing protein?

    Reply
    1. Steven Varley Post author

      Best protein meat for burgers is ostrich! if you can not find ostrich then opt for lean turkey as its white meat and offers lots of good quality protein

      Reply
  5. Dan

    This is cool! I love a healthy meal but I also love my burgers! We’ll be trying this out in our house. Really liked the tip on hollowing out the bun as well. I’d never thought of that one…

    Having heard horror stories about the burgers used in fast food chains I tend to stay away but always like to keep my protein coming in to maintain muscles when for my run training.

    Great post!

    Reply
  6. Tracy Mullins

    This is a great recipe. I am on a low carb diet and I love hamburgers. Due to this I have been avoiding them but looking at this recipe I will give it a try. I’ve tried the lettuce wrapped ones but they just aren’t the same. I love the hollow out the bun or cut it in half to reduce the empty carbs. Cool concept!

    Reply
    1. Steven Varley Post author

      Hollowing out the bun works a treat for reducing calories, the bun is the most calorie rich part and not even good calories if you don’t mind brown buns they will offer better quality calories as the fibre intake will be much higher

      Reply

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