Veggie Burgers - A Recipe For A Healthier You

Veggie burgers were once considered an alternative food choice found only in health food grocery stores and vegetarian restaurants. Order at any restaurant or drive-thru these days, and you'll see they've gone mainstream.

Many people are making the change to vegetarian burgers in the belief they provide a healthier alternative to a high fat, high calorie beef burger. Are veggie burgers healthy when all is said and done? Let's take a closer examination.

Veggie Burger vs. Beef Burger:

Lower in fat

This is extremely improtant if you're trying to cut your intake of saturated fat. Even a lean standard hamburger patty can have close to ten grams of fat. Turkey burgers weigh in with less fat, but compare this to your average veggie burger, which only contains around three grams of fat per serving.

Reduced risk of E. coli or Salmonella infection
We comonly hear of beef product recalls that have been tainted with E.coli bacteria and Salmonella. A meatless burger is at low risk for being contaminated with harmful E.Coli or Salmonella bacteria, making it an obvious choice for those who are concerned about the threat of foodborne bacterial illness.

A great alternative source of protein and calcium
Animal proteins, including milk, can make the blood acidic, causing the body to pull calcium from bones. Rather than rely on meat for protein and calcium, vegetarians turn to dark green leafy vegetables, such as broccoli and legumes, which, calorie for calorie, are far superior sources.

Lower in calories
In most cases, veggie burgers will be lower in calories than a comparable beef burger. Veggie burgers vary in calories from the 70-calorie Boca Burger and 100-calorie Gardenburger, up to around 150 calories for other brands. In contrast, a similarly-sized ground beef burger will average around 200 calories. Veggie burgers can offer calorie savings over a beef burger.

A fantastic source of fiber
Who isn't working on improving their health these days? If you're concerned about colon cancer, a veggie burger should be your obvious choice over a beef burger. Veggie burgers are great sources of fiber and they contain no red meat which has been correlated with colon cancer risk in some studies. Many veggie burgers contain 3-5 grams of heart-healthy fiber in a single serving.

Drawbacks of commercial veggie burgers

Sodium
Some may be high in sodium, around 300 milligrams. Burger King, Islands, and Fudrucker's veggie burgers contain over 1,000 milligrams, making it a questionable menu choice, if you are on a low sodium diet.

Soy
Some veggie burgers contain soy protein, which can cause allergic reactions in certain people. More recently, soy has been linked to breast cancer.

Price
Frozen veggie burgers are ofen expensive to purchase, averaging $5 for a box of four burgers.

So, are veggie burgers a healthy meat alternative?

If you are watching your waistline, cholesterol and overall health, yes! Veggie burgers win hands down over their higher fat, higher calorie meat counterparts.

If you'd like to introduce veggie burgers into your diet or are already a die-hard fan, you're in for a treat! In less than half an hour, you can make veggie burgers for you and your family that are filling, heart and colon-healthy, and within your budget.

Start with my famous, simple to follow basic recipe. These burgers shape up well and are a cinch to cook. Begin with this basic recipe and then add options below to customize your burgers based on your individual taste preferences.

Make these patties and store in an airtight plastic container to enjoy at every meal.

Bon Appetit!

Basic Recipe for Delicious Veggie Burgers
Makes about 10 burgers
Prep Time: 10 minutes Cook Time: 10 minutes

Ingredients

3- 15.5 ounce cans of cooked, canned beans, drained and rinsed (garbanzo, cannelini, navy, black, butter or pinto). Combine multiple types of beans together and enjoy the blend of flavors.

4 large eggs

1/2 teaspoon of sea salt

1 cup finely chopped veggies (broccoli, shredded carrots, peas, celery)

1 cup organic instant rolled oats, uncooked

1 tablespoon extra-virgin olive oil or salted butter

1 teaspoon water (as needed)

pepper to taste

Instructions

Combine the beans, eggs, salt and pepper (optional) in a food processor. Puree until the mixture is the consistency of hummus. (If you prefer a more textured veggie burger, do not process as thoroughly, so there are whole beans left in the mixture.)

Spoon the bean mixture into a large bowl and stir in the chopped vegetables. Add the rolled oats.

Stir thoroughly to moisten and let it sit for 5 minutes so the rolled oats can absorb the moisture.

At this point, your burgers should be moist enough to easily form 10 1 1/2 inch patties. Use your hands to form the patties. If you prefer a moister burger, add 1 teaspoon of water to your mixture.

Heat oil or butter in a heavy skillet over medium heat. Add 4 patties, cover and cook for
5 minutes until the bottoms begin to brown. Flip the burgers and continue cooking for an additonal 5 minutes until they are golden.

Remove from the skillet and cool on a wire rack while you cook the remaing burgers.

Options (Add ingredients to mixing bowl, not blender)

~Mushroom Burger~

Mix in 1 small can of mushrooms, drained and rinsed. (button, cremini or portobella) Or dice up 1/2 cup of mushrooms.

1 teaspoon thyme

1 teaspoon oregano

~Italian Burger~

Mix in 3/4 cup freshly shaved parmesan cheese

1/2 cup red pepper, seeded and minced

1/2 cup onion, minced

1 tablespoon minced garlic

1 tablespoon onion powder

1/3 cup jarred pasta sauce

1 teaspoon thyme

1 teaspoon oregano

1 teaspoon basil


~Mixed Veggie Burger~

1/3 cup sweet corn kernels

1/3 cup red or green bell pepper, diced

1/3 cup mushrooms, diced

1 handful spinach, wash, drained, and finely chopped

~Crunchy Burger~

1/3 cup unsalted sunflower kernels or unsalted almond slivers

3/4 cup cooked brown rice