Burgers

Building a Better Burger

Veggies are in the spotlight these days, from Tik Tok trends to fast food restaurant menus to home cooked meals, and for good reason. The research on the health benefits of a plant-forward way of eating continues to show that plant-based diets support long-term health, wellness, and chronic disease prevention.

Take the classic beef hamburger, for example. There are so many creative ways to take inspiration from this dish and incorporate more plants. Let’s look at a few ways to add flavor and improve nutrition in the traditional burger meal that will be sure to leave you, your friends, and loved ones begging for more veggies.

Just to level-set, we are not villainizing the hamburger. On occasion, just like any other food, it is a fine choice. That being said, it benefits both the environment and human health to transition to a more plant-forward diet. About 40% of greenhouse gasses come from agriculture, and meat, especially beef, is one of the main contributors. This is because cows emit a lot of methane, which is a major greenhouse gas; and cows require a lot of land for grazing, which leads to deforestation. When it comes to human health, there is a clear link between high intake of red and processed meats and a higher risk for heart disease, cancer, diabetes, and death. While red meat is an excellent source of protein, vitamin B12, and iron, you can get these nutrients from other non-beef options like chicken, fish, eggs, and plants.

Smaller Portions

Let’s walk, or, rather, take baby steps, through some alternatives to a McDonald’s Quarter Pounder™, which clocks in at 520 calories, 12 grams of saturated fat (62% of the recommended daily max), and 1140 milligrams of salt (50% of the recommended daily max). One option could just be to make a smaller version, a slider if you will. Adjusting the portion size has a number of benefits:

A recipe like our Ground Beef Sliders has only 150 calories, 4 grams of saturated fat, and 350 milligrams of salt.