Workout Trends

Workout Trends helps you DESIGN an action plan for your life, a program you can follow despite the demands of a BUSY lifestyle, the one that can get you RESULTS. Learn what WORKS and what DOESN'T for your fitness goals.

Read More

6 Healthy Burgers You Must Try

Health, Recipes

6 Healthy Burgers You Must Try

585

healthy burger recipes

Benefits of having burger? Yeah! You heard that well. Most of us wonder that how can a burger have benefits[1]. But studies show that burger can be a boon for our health. There’s the kind of burger that might prevent cancer[2], if you could only bring yourself to eat it. Then there’s the hamburger kind. They didn’t start out as a health food and they don’t look like health food, and we guarantee they don’t taste like health food, but the burgers we are going to tell definitely act like health food.

The ones we’re going to point out help in lowering  your odds of developing heart disease and cancer[3], reduce your stress levels, put more meat on your muscles, cut your bath room time, and rev up your sex life. Just mix up the ingredients, slap a patty on the grill and here is your healthy burger. Try out these 6 healthy burgers to make your cravings a healthier one.

THE MUSCLE MAKER BURGER

Building muscles is a tough job to accomplish. If you’re on weight training, your body needs an extra 16 grams of protein every day for every pound of muscle you want to pack on. This combo meal provides 42 grams of protein, approximately the same quantity you would find in two glasses of protein shakes. Top it with romaine lettuce, tomato, and Swiss cheese to make a yummy dish. Use a whole wheat bun and add fruit salad to provide calcium, magnesium, and potassium, which protect against muscle cramping.

Ingredients to make 4 patties

8 ounces ground dark turkey meat, 8 ounces extra-lean ground beef (97% fat-free), 4 egg whites, 1 cup finely chopped mushrooms, 2 teaspoons minced garlic.

Nutritional Value Per burger: 334 calories, 38 grams protein, 23 grams carbohydrates, 12.5 grams fat (32% of calories), 121 milligrams cholesterol, 2 grams fiber, 400 milligrams sodium.

Fruit Salad 1/2 ounce almonds 1 diced apple 1 diced banana 2 tablespoons fat-free vanilla yogurt.

THE LIVE LONG BURGER

Eat too many cheeseburgers, and all that saturated fat could eventually raise your risk of prostate cancer. Eat these ultra, lean burgers, and you may help prevent the disease. Soy foods, such as tofu, can inhibit the growth of cancerous cells; the lycopene in the tomatoes and pizza sauce may lower your risk of prostate cancer[3] as much as by 35 percent; and the whole wheat bun contains the cancer fighting mineral selenium to immune you better. Top it with reduced fat mozzarella cheese, Onion, arid pizza sauces (more lycopene), Finish off your meal with a slice of watermelon, yet another good source of lycopene.

Ingredients to prepare 4 patties

8 ounces extra-lean ground beef (97% fat-free), 8 ounces ground turkey breast ,24 re hydrated sun-dried tomato halves, finely diced 1 cup soft, silken low-fat tofu mashed fine ,4 tablespoons tomato paste ,2 teaspoons minced garlic, 2 teaspoons dried basil.

Nutritional Value Per burger: 391 calories, 45 grams protein, 41 grams carbohydrates, 92 grams fat (19% of calories), 109 milligrams cholesterol, 4 grams fiber, 723 milligrams sodium.

 

THE HEART BURGER

Just one of these fish burgers contains 2 grams of omega-3 fatty acids. That’s about half the amount you need to eat each week to lower your risk of heart diseases by 25 percent, your blood pressure by an average of six points, and your heart rate by four beats per minute. Garlic does its part by helping to prevent the formation of blood clots, Top with Dijon-style mustard on a poppy or sesame seed him. Add some sweet-potato chips, which are rich in beta-carotene and will also help reduce your risk of heart disease.

Ingredients to prepare 4 patties

16 ounces canned salmon flaked with a fork ,4 garlic cloves finely minced, 2 small onions finely chopped, 2 teaspoons dried dill, 4 egg whites.

Nutritional value Per burger: 346 calories, 32 grams protein, 30 grams carbohydrates, 10 grams fat (27% of calories), 62 milligrams cholesterol, 2 grams fiber, 992 milligrams sodium.

 

THE LIBIDO BURGER

This burger’s complexes carbohydrates make you last longer in bed. Use a whole grain pita for the bun, and top with 1 tablespoon of fat-free sour cream and some cucumber slices. The calcium in the sour-cream topping is necessary for the transmission of—yeah, baby!—nerve signals. Add the spinach salad to maximize the effect: The mushrooms and sunflower seeds contain zinc, which may promote sperm production, and 13 vitamins, which are important for a healthy sex drive. The onions contain flavonoids to keep your blood flowing where you need it most.

Ingredients to prepare 4 patties

16 ounces extra-lean ground beef (97% fat-free),1 cup cooked brown rice, 2 teaspoons minced garlic, 2 teaspoons dried oregano.

Nutritional Value Per burger: 328 calories, 36 grams protein, 48 grams carbohydrates, 4.2 grams fat (10% of calories), 120 milligrams cholesterol, 4 grams fiber, 247 milligrams sodium

Spinach Salad Raw spinach Fresh mushrooms 1/2 small onion,sliced 1/2 bell pepper, sliced 1 ounce sunflower seeds

 

THE STRESS BURGER

Feeling stressed out? reach for a turkey burger and top it with two slices of reduced-fat Cheddar cheese and some ketchup. Both turkey and cheese contain tryptophan[4], a chemical that is converted to serotonin in the brain. The more serotonin you have, the more relaxed you feel. A whole wheat bun will calm you with chromium and magnesium, two minerals necessary for counteracting stress hormones. Add the vegetable salad with red pepper and tomato for extra vitamin C to help build your body’s supply of the stress-busting chemical dopamine.

Ingredients to make 4 patties

16 ounces ground turkey breast, 1 cup finely chopped onions.

Nutritional Value Per burger: 402 calories, 41 grams protein, 31 grams carbohydrates, 12 grams fat (27% of calories), % milligrams cholesterol, 3 grams fiber, 924 milligrams sodium

Vegetable Salad Leaf lettuce 1/2 red bell pepper, diced 1 small tomato, diced 1/2 small onion, diced.

 

THE FIBER BURGER

Your average quarter-pound burger contains about 2 grams of fiber, including what’s in the bun. But when this bean burger is paired with a whole wheat bun, it tops out at about 10 grams. Add that much fiber to what you’re already eating each day , and you can lower your cholesterol level by as much as 10 percent and reduce your risk of colon cancer by up to 33 per-cent. Top this spicy burger with a thick slice of onion and some salsa. To rack up even more fiber, pair your burger with some black-bean tortilla chips. Six chips provide 3 colon-clearing grams.

Ingredients to prepare 4 patties

16 ounces extra-lean ground beef (97% fat-free) ,1 cup canned black beans mashed with a fork ,2-4 teaspoons chili powder, 2 teaspoons minced garlic, 4 tablespoons diced green chili peppers.

Nutritional Value Per burger: 269 calories, 37 grams protein, 33 grams carbohydrates, 4.4 grams fat (12% of calories), 120 milligrams cholesterol, 7 grams fiber, 692 milligrams sodium.

Next time you have a craving for burger, try out these yummy burgers!! Want to know more ways to make your food tastier? Try out our  15 Awesome Nutritional Guidelines to Make Your Meal Tastier[5]!

References:

[1] Zhaoping Li, Susanne M Henning, Yanjun Zhang, Alona Zerlin, Luyi Li, Kun Gao, Ru-Po Lee, Hannah Karp, Gail Thames, Susan Bowerman. Antioxidant-rich spice added to hamburger meat during cooking results in reduced meat, plasma, and urine malondialdehyde concentrations. Published online 2010 March 24. doi:  10.3945/ajcn.2009.28526.

[2] Li Z, Henning SM, Zhang Y, Zerlin A, Li L, Gao K, Lee RP, Karp H, Thames G, Bowerman S, Heber D. Antioxidant-rich spice added to hamburger meat during cooking results in reduced meat, plasma, and urine malondialdehyde concentrations. Am J Clin Nutr. 2010 May;91(5):1180-4. doi: 10.3945/ajcn.2009.28526. Epub 2010 Mar 24.

[3] Amy Joy Lanou and Barbara Svenson. Reduced cancer risk in vegetarians: an analysis of recent reports. Cancer Manag Res. 2011; 3: 1–8. Published online 2010 December 20. doi: 10.2147/CMR.S6910.

[4] Richard B. van Breemen, Roohollah Sharifi, Marlos Viana, Natasa Pajkovic, Dongwei Zhu, Long Yuan, Yanan Yang, Phyllis E. Bowen, and Maria Stacewicz-Sapuntzakis. Antioxidant Effects of Lycopene in African American Men with Prostate Cancer or Benign Prostate Hyperplasia. Published online 2011 March 23. doi:  10.1158/1940-6207.CAPR-10-0288.

[5] Rachel C Vreeman. Medical myths. BMJ. 2007 December 22; 335(7633): 1288–1289. doi: 10.1136/bmj.39420.420370.25

Comments are off this post!