Who doesn't love to have a juicy burger from time to time? There’s nothing wrong with that, but if you want to make your burger healthier, here’s all you need to do.
Kraut up your burger - The probiotics in sauerkraut add flavor and are a good source of probiotics, so it’s good for your gut health. Just make sure to get one that’s not pasteurized so it has the helpful bacteria in it.
Lighten up the bun - Registered dietitian Natalie Rizzo says the bun adds from 150 to 200 calories to your 400-plus calorie burger. So trade the bread for a lettuce wrap to save calories and add in some nutrients.
Opt for mini burgers - Having sliders will give you all the taste you want without the overstuffed feeling you get after eating a huge burger.
Serve a power side - Have a lentil salad, roasted chickpeas, or black beans with your burger because these starches help lower the risk for colon cancer that’s linked to eating lots of red meat.
Sprinkle on some rosemary - Make your burger healthier by cutting the heterocyclic amines (HCAs) - they’re the carcinogens created in the grilling process. Registered dietitian nutritionists Tammy Lakatos and Lyssie Lakatos say the potent antioxidants in rosemary can lower HCAs by up to 90%, so add it to your burgers and marinade.
Swap in some veggies - “Americans are consuming too much heart-unhealthy saturated fat in their diet, with the majority of it coming from meat dishes such as burgers,” says Joan Salge Blake, a doctor of education, registered dietitian nutritionist and clinical associate professor of nutrition at Boston University. But she says the fix is to use half the amount of lean ground beef and add in lots of diced onions, mushrooms, and peppers to make it more heart-healthy.
Source: Fox News