Post by SAND Member Mattie Trummel
Summertime can be a great time to reevaluate your diet and try new recipes! Fresh fruits and vegetables are in season and the weather is perfect for grilling outside. Eating healthy this summer can be difficult when cheeseburgers, bratwurst, and hot dogs are on the grill and ice cream is in the freezer. However, don’t be discouraged, there are tasty alternatives to these typical cookout foods that taste just as good and make your body feel better.
I decided to redesign a typical cookout menu consisting of cheeseburgers and fries. Instead of all beef burgers, which are good in moderation, but very high in saturated fats, I made avocado turkey burgers from the recipe included below. Instead of processed American cheese and a white or pretzel bun, I sandwiched the burger with fresh white cheddar cheese and a 100% whole wheat bun. I picked lettuce from our garden and sliced a tomato and an onion to top each burger. Lean ground turkey is naturally lower in fat than beef and the addition of avocado adds a plethora of vitamins and “good fats”. Avocados are especially high in monounsaturated fats which, according to the American Heart Association, lower your risk of heart disease by lowering bad LDL cholesterol levels. Avocados also allow for better absorption of nutrients such as vitamins A, D, E, and K and are a good source of the antioxidant lutein which is said to maintain good eyesight with age.
Turkey Avocado Burgers
Instead of buying frozen French fries or deep frying potatoes myself, I made baked sweet potato fries. I cut up one large sweet potato into thin strips then tossed them in a bag with a little bit of olive oil, salt, and paprika. I then set the oven on high and baked them until they were crispy on the edges. A significant amount of fat was avoided by baking the fries in monounsaturated-rich olive oil instead of deep frying them. Although they have more sugar than white potatoes, sweet potatoes have fewer calories and are a significant source of Vitamin A which is an antioxidant that prevents cancer and improves eyesight and Vitamin C which improves immunity, as does Vitamin A, and reduces inflammation.
Happy grilling!
Resources
http://thelovenerds.com/2015/06/avocado-turkey-burgers-recipe.html
http://www.californiaavocado.com/nutrition/nutrients
http://www.livescience.com/46016-sweet-potato-nutrition.html
Summertime can be a great time to reevaluate your diet and try new recipes! Fresh fruits and vegetables are in season and the weather is perfect for grilling outside. Eating healthy this summer can be difficult when cheeseburgers, bratwurst, and hot dogs are on the grill and ice cream is in the freezer. However, don’t be discouraged, there are tasty alternatives to these typical cookout foods that taste just as good and make your body feel better.
I decided to redesign a typical cookout menu consisting of cheeseburgers and fries. Instead of all beef burgers, which are good in moderation, but very high in saturated fats, I made avocado turkey burgers from the recipe included below. Instead of processed American cheese and a white or pretzel bun, I sandwiched the burger with fresh white cheddar cheese and a 100% whole wheat bun. I picked lettuce from our garden and sliced a tomato and an onion to top each burger. Lean ground turkey is naturally lower in fat than beef and the addition of avocado adds a plethora of vitamins and “good fats”. Avocados are especially high in monounsaturated fats which, according to the American Heart Association, lower your risk of heart disease by lowering bad LDL cholesterol levels. Avocados also allow for better absorption of nutrients such as vitamins A, D, E, and K and are a good source of the antioxidant lutein which is said to maintain good eyesight with age.
Turkey Avocado Burgers
- 1 lb of lean ground turkey
- 1 large ripe avocado - cut into chunks
- 1-3 chopped clove(s) of garlic
- 1 tsp chili powder
- ½ tsp pepper
- ⅓ cup Panko crumbs (optional)
Instead of buying frozen French fries or deep frying potatoes myself, I made baked sweet potato fries. I cut up one large sweet potato into thin strips then tossed them in a bag with a little bit of olive oil, salt, and paprika. I then set the oven on high and baked them until they were crispy on the edges. A significant amount of fat was avoided by baking the fries in monounsaturated-rich olive oil instead of deep frying them. Although they have more sugar than white potatoes, sweet potatoes have fewer calories and are a significant source of Vitamin A which is an antioxidant that prevents cancer and improves eyesight and Vitamin C which improves immunity, as does Vitamin A, and reduces inflammation.
Happy grilling!
Resources
http://thelovenerds.com/2015/06/avocado-turkey-burgers-recipe.html
http://www.californiaavocado.com/nutrition/nutrients
http://www.livescience.com/46016-sweet-potato-nutrition.html