This week’s guest chef has gone from blogger to business owner all in the time it took me to get her food musings posted.
Duckey’s Healthy Burgers!
Does all unhealthy food mean it has to stay unhealthy food?
My answer would be no, of course not. It is so important to feed your body with the correct fuel. With this fuel not only does it give your body an energy boost it also affects the mind and your mood.
I am not a big fan of unhealthy eating and I promote eating healthy on every occasion possible, however for some of us this proves more difficult that others. So there is one thing we can do.
Give the unhealthy grub a makeover!
I have my own blog which explores healthy living, making over unhealthy food such as pizza, to accompany my exercise routines and health tips at Duckeys Health Blog Below is my recipe especially for readers of ‘Mizfit’ to give your burgers a healthy make over today!
In this recipe to convert this to a healthy meal I have:
*Replaced a white bun with wholemeal pita bread
*Replaced burger sauces with natural homemade salsa and wholegrain mustard for added flavour
*Cooked meat on a George Forman (or grill)
*Replaced chips with salad
*Added extra healthy carbs to keep you full for longer with couscous
*Added extra vegetables for your 5 a day
RECIPE: Beef burgers in lettuce leaves, laced with homemade tomato salsa, pressed between warm whole meal pita slices on a bed of couscous salad.
For the salsa:
1 garlic clove
2-4 basil leaves
Chilli flakes (if you like it hot)
For the salad:
1 bag of prepared salad
Plain couscous (to save time low fat packaged couscous with added vegetables)
Roasted vegetables (you can get great frozen ones)
For the burger:
2-4 beef burgers (try and use ones high in beef the bigger the percentage the better!)
2-4 whole meal pita breads
Fresh baby gem salad leaves
1 tsp whole grain mustard
To make the tomato salsa:
Chop all of the tomatoes in small slices and add to a bowl
Stir in the garlic crushed, ½ lemon juiced, basil pepper and chilli flakes and slightly mushing the tomatoes with a fork
Set this a side until your burger is ready for it!
To make the salad:
Fill a large pasta bowl with the salad leaves
Add 1 cup plain couscous to a bowl with 150ml of water and cover with cling film
In the mean time cook some frozen roasted vegetables and add with some pine nuts to the couscous after 5 minutes
Then sprinkle over the top of the salad leaving room for the burger on the side of the dish.
To make the burger:
Take the meat and place either on a George Forman (great invention!) or on the grill.
(Grilling meat is a great way to reduce the fat content, making this much healthier to eat.)
Cook for around 6-8 minutes to your liking.
Once cooked toast your pita breads lightly and cut in half.
Add a spreading of wholegrain mustard to the base.
Then add some lettuce leaves for crunch.
Dab any excess grease from your burger with paper towel (MizFit note: Im certain most of you are doing this already but it’s amazing how much blotting excess visible grease can really cut back in calories. Studies show that blotting a slice of pizza one can remove approx. 50 calories/5 grams of fat. If you’re one who is oft trying to make good choices in notsohealthyplaces (waves at self & fastfood emporiums) blotting can make that almostnasty grilled chicken a tad better.)
Add your burger on top of the leaves.
Season with pepper and spoon on your salsa.
Lastly apply the top (you can secure this with a cocktail stick if need be).
Add the burger to your plated salad and you have a healthy alternative to fatty burger and chips.
This meal contains a balanced amount of vegetables, carbohydrate and protein so it fits in the food pyramid to a perfect meal *and* you can feel less guilty about eating it as you know it was homemade and you have saved calories! I always find it is much more satisfying preparing a meal like this rather than blasting one in the microwave. (MizFit note: see? that’s why other people guest chef. I fall prey to the microwave far too often. Anyone else out there (be honest) who struggles to embrace the ‘satisfaction’ of cooking when the call of the microwave is so loud & lovely?)
I am always trying to make over various dishes, I call it “Duckeyfying” them as I need dishes that are going to give me energy to accompany all my exercise routines.
Now, you got anything you wanna throw Duckey’s way? A challenge (ala this.) to see if she can D’fy it?
Hit her (and us all) up in the comments.