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Healthy homemade burgers

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Spring has arrived and if you haven’t already woken your barbecue from its winter hibernation the weather currently forecast might prove all too tempting.

The core element of a barbecue is undoubtedly the burger. Unfortunately though, burgers, especially those you buy from the supermarket, are very high in saturated fats. BUT DON’T WORRY, I’m not going to suggest that you forego burgers. That would be crazy.

What I am going to suggest that you do is make your own burgers….

Burgers purchased from a supermarket are often very high in saturated fat. It is recommended that the average man should consume daily no more that 30 grams of saturated fat and the average woman no more than 20 grams. One burger patty bought from a supermarket easily contains between 25%-35% of your daily intake of saturated fats whilst a single sausage could contain roughly 25% of your daily intake.

When you combine the two as well as the butter and cheese that you’re eating alongside, it soon becomes all too easy to exceed your recommended daily intake. Too much saturated fat raises the level of cholesterol in your blood, which increases the risk of heart disease.

So if you’re looking for a way to enjoy burgers without the high level of saturated fat, grab yourself some 5% fat beef mince and make your own!

This can halve the amount of saturated fat in your burgers. Bonus points for smearing avocado on top, then not only are you reducing your saturated fats, you’re swapping it out for monounsaturated fats (an essential fatty acid).

To further reduce fat intake we’ve also whipped up a healthy coleslaw by swapping out mayonnaise for yogurt!

Enjoy!

Burgers

Ingredients

 Burger

  • 500 grams 5% fat beef mince
  • ½ red onion, finely chopped
  • 1 ½ tablespoon Worcestershire sauce
  • 3 teaspoons black pepper
  • 4 wholemeal rolls

Topping

  • 1 avocado
  • 2 large tomatoes

 Method

  1. Combine the beef, onion, Worcestershire sauce and pepper in a bowl and shape into 4 burger patties roughly 3cm thick. Place the burgers on a plate, cover with cling film and leave to firm up in the fridge for 30 minutes.
  2. Once your barbecue has reached a medium-high temperature place your burgers on the grill. Cook for 5 minutes then flip the burgers and cook for a further 5 minutes.
  3. Take the burgers of the barbecue and set aside to allow the juices to settle inside. Meanwhile mash your avocado into a paste and slice the tomato.
  4. Place a burger inside each bun then spread the avocado over your burger and top with a couple of slices of tomato.

Coleslaw

Ingredients

  • ¼ red cabbage
  • ¼ white cabbage
  • 1 carrot
  • 6 tablespoons plain 0% fat yogurt
  • 2 tablespoons low fat mayonnaise
  • 1 teaspoon Dijon mustard

 Method

  • Mix together the yogurt, mayonnaise and mustard in bowl.
  • Finely grate the cabbage and carrot then tip it into the bowl containing your dressing. Stir the coleslaw to ensure the dressing evenly coats the vegetables.

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