4 shockingly healthy burger recipes

Mushroom Walnut Burger

Method:
• Gently blend 400 g chopped portobello mushrooms and ?a handful of parsley in a food processor (go easy or they’ll be mushy).
• Stir in 1 cup (250 mL) bread crumbs, 2 Tbsp (30 mL) tahini, ? cup
(75 mL) chopped toasted walnuts, a minced clove of garlic, and 1 tsp ?(5 mL) each of soy sauce and dried oregano. If sticky, add more bread crumbs. Form four ¾ -in.-thick patties. Chill for 30 minutes.
• Slice an onion into rings and sauté in a little oil until browned.
• Heat barbecue to medium. On a grilling tray, place 12 whole cherry tomatoes and the patties. Cook four minutes per side.
• Place each patty on a sesame bun. Top with a slice of low-fat Swiss cheese, grainy mustard, the browned onion, tomatoes and arugula.

Serves four. Per serving: 376 calories, 20 g protein, 16 g fat (3 g saturated fat), 42 g carbohydrates, 6 g fibre, 10 mg cholesterol, 477 mg sodium

What makes it so good for you?
• Mushrooms – One large portobello (about 100 grams) contains 38 percent of your daily vitamin B3 (niacin) and 12 percent of you B2 (riboflavin). B vitamins help turn carbohydrates into fuel that the body burns to produce energy.

Salmon Burger with Wasabi Mayo

Method:
• For mayo: Combine 1 Tbsp (15 mL) prepared wasabi with
? cup (75 mL) low-fat mayonnaise.
• For burgers: Coarsely chop 400 g fresh raw salmon in a food processor. Mix in 1 tsp (5 mL) each of low-sodium soy sauce and sesame oil, a small handful of fresh bread crumbs and the zest from a lemon. Form into four ¾-in.-thick patties.
• Cook patties on a lightly oiled grill (or a grilling tray) for three to four minutes per side, turning only once. (Careful, they can be fragile.)
• Place each patty on a toasted whole-wheat kaiser bun and top with
1 tsp of the wasabi mayo, plus julienned cucumber and broccoli sprouts.

Serves four. Per serving: 417 calories, 27 g protein, 19 g fat (4 g satur­ated fat), 34 g carbohydrates, 2 g fibre, 57 mg cholesterol, 440 mg sodium

What makes it so good for you?
• Salmon is an excellent source of protein and heart-healthy omega-3 fatty acids. It also contains lots of vitamin B12, which helps maintain both healthy nerve cells and red blood cells.

Beef Burger with Avocado Salsa

Method:
• For salsa: Chop and combine an avocado, a medium tomato, a small onion, a jalapeño pepper and a small handful of cilantro. Mix in a squeeze of lime juice.
• For burgers: Mix 400 g extra-lean ground beef, ½ cup (125 mL) panko bread crumbs and an egg. Form into four patties. Grill about five minutes per side, or until cooked to desired doneness.
• Place each patty on a grilled whole-wheat bun and top with a large spoonful of salsa.

Serves four. Per serving: 365 calories, 28 g protein, 15 g fat (4 g satur­ated fat), 30 g carbohydrates, 6 g fibre, 62 mg cholesterol, 321 mg sodium

What makes it so good for you?

• Avocado adds creaminess, and since it’s packed with monounsaturated fat, it can help lower cholesterol, reduce risk of heart disease and keep blood glucose in check.

Herbed Chicken Burger

Method:
• Mix together 450 g ground chicken, an egg, a small handful of chopped basil, ½ cup (125 mL) dried bread crumbs, a diced green onion and a minced clove of garlic. Season mixture with pepper and salt to taste, and form into four patties.
• Cook patties on a lightly oiled grill over medium-high heat until cooked through, about five to six minutes per side.
• Place each patty on a lightly grilled thin whole-wheat bun. Spread Dijon mustard on top, then add slices of tomato and red onion.
• You can jazz up these burgers by adding chopped green or black olives to the meat mixture. Or, once cooked, spread a spoonful of tapenade on top.

Serves four. Per serving: 390 calories, 28 g protein, 11 g fat (3 g sat­urated fat), 97 g carbohydrates, 6 g fibre, 97 mg cholesterol, 436 mg sodium

What makes it so good for you?
• Basil is loaded with good-for-your-bones vitamin K, so if you’re keen on the taste, top your burger with a few leaves, too.

Related:
• 5 steps to healthier family meals
• 8 foods that truly comfort
• 10 surprisingly healthy burger recipes