One of my goals in writing this blog is to give people family friendly, healthy recipes that are affordable and easy to make. If eating healthy food is going to become a habit, you need a few “go-to” recipes for everyday eating. My weekly meals usually include tacos and spaghetti (click on the link for a healthy spaghetti recipe), and I recently added burger night. I’d like to share some ideas with you on how to make healthy turkey burgers. They’re super easy, and the kids love them…a great addition to your list of weeknight meals!
One reason I’ve kind of avoided making burgers for a while is that buns are really high on the Glycemic Index (GI). They come it at a whopping 87, and carry about 30 grams of carbs. Hamburger buns are certainly not diabetic friendly, nor are they a healthy option for non-diabetics. There are a couple of ways you can deal with this issue. Many people choose to use lettuce to wrap their burgers. This is a healthy option, but lettuce isn’t filling enough for me. You can also use portobello mushrooms to encase your burger, but the kids probably won’t go for that!
I think the best option for a burger bun is to use whole grain, gluten free buns, and only use half a bun for each burger. This cuts the carbs in half, and is still very filling! Plus, you get some of the nutrients found in whole grains. My favorite brand of GF bread is Canyon Bakehouse. Their burger buns are SO good, and all of the ingredients are real food! I’ve given you a couple links in this paragraph, so you can see what they look like, but I buy mine from Sprouts. I’ve heard you can also find them at normal grocery stores. It’s worth a little extra money to eat real food…you’re either going to spend it on good food now, or on medical care later on.
Instead of rambling on and on about how to make burgers tasty and healthy, why don’t I just give you a list now?
- Like I said, use half a bun, and make it whole grain and preferably gluten free. Mushroom caps and lettuce are decent replacements, as well.
- Load up the burger with VEGGIES!!! Tomatoes, avocados, raw or grilled onions, sautéed mushrooms, and dill pickles are all great options.
- Skip the mayo, or use vegan light mayo that isn’t high in sugar. I think a little bit of organic ketchup and mustard add plenty of flavor!
- Serve your burgers with a salad, fruit, and baked butternut squash fries to round out the meal. If you don’t have butternut squash you can substitute it with sweet potatoes, or just skip the fries…we’re going for quick and easy here!
- Skip the cheese. Avocados or sautéed mushrooms will add the richness and depth of flavor you’re looking for.
- I’ve already indicated that I prefer to use turkey for burger patties, instead of beef. Studies have shown a significant link between red meat and cancer (especially colon), so I do not serve beef very often. Turkey is also lower in fat, and high in tryptophan, which helps balance brain chemistry. The good news for family cooks is that turkey patties come pre-made in the frozen section of your grocery store, just like the beef ones. For more information about the link between red meat and cancer, check out this article. The spices I’ve included in the recipe below help mellow out the turkey flavor in the patties.
Before we get to the recipe for Easy Turkey Burgers, I want to invite you to join with others who are making healthy changes. I’d love to walk alongside you in your journey towards wholeness and health! Jesus said, “I have come that they may have life, and have it to the full!” Freedom from food addictions is part of having a truly full life.