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Fast food – although unhealthy – really tastes good. Do we have to forbid their children? Not. A homemade hamburger does not have to be nutritional garbage, properly prepared can become a healthy meal.
A quickly prepared hamburger is unhealthy because it contains too much fat and salt and not enough vitamins and fiber. Let’s try to change that and make a healthy burger. This dish is perfect for a party not only at a barbecue, but also in winter it can be a great treat.
Why do we like fast food?
Fast food is a fast-prepared, high-energy meal that immediately satisfies our hunger. Unfortunately, fast food is high in calories but very low in nutritional value. We like them mainly because they are salty and fatty. Our body likes salt, and fat is the best flavor carrier. That is why fast food is most often prepared by deep-frying it. Then even the leanest meat becomes a caloric bomb.
Caloric record breakers
According to the values given by McDonald’s, a hamburger is 255 kcal. It is not a record holder, because the cheeseburger has 300 kcal, medium fries 340 kcal and the biggest surprise – chicken salad – 365 kcal, and if you add vinaigrette, it will have 560 kcal.
Meat selection
Beef is the best with a burger. Nutritionists recommend consuming it several times a month. So if you have a beef deficit, buy a piece of beef and grind it. If the monthly dose has been exceeded, replace it with ground turkey or chicken. Remember that meat is the best source of protein, iron and vitamins (including B12, not found in plant foods). Children need more protein than adults. During the day, they should get about 2 g of it per kilogram of body weight.
We can add a raw egg, salt and pepper to taste.
Without fat
Our hamburger will be healthier if we cook meat without fat. Fry the formed round cutlets in a fat-free pan or put them on a baking rack and put them in the oven. You can also grill them. All meat contains fat which will melt and leak when frying.
More fiber
We should not use white buns for a healthy burger, because they are low in fiber. Toasted bread contains anti-mold agents, improvers, fixatives, and preservatives. We will not always manage to avoid chemical additives, but at least let’s choose rolls with a higher content of fiber, i.e. graham or wholemeal rolls.
Unlimited vitamins
Let’s add as many vegetables as possible to the hamburger. Plain or iceberg lettuce, onion, pickled cucumber, red pepper, and tomato. Lettuce has a small amount of calories, but a lot of valuable nutrients: iron, calcium, magnesium and potassium, as well as vitamins A, E and D, C, B9 and folic acid. Lettuce leaves are also rich in antioxidants, which not only protect against free radicals, but also support the circulatory system. Often, the onion has bactericidal and diuretic properties, and improves intestinal peristalsis. It also reduces the risk of a heart attack. Onions are not very fond of children, so it’s best to dice them into small cubes.
Healthy acid
Raw cucumbers are too hard to digest for some children, but this changes after pickling. Additionally, one of the bacteria involved in the pickling process produces a lot of vitamin C. Children are not recommended pickles in vinegar.
Fresh pepper is a rich source of vitamins, especially vitamin C, and strengthens the body’s immunity.
The tomato is a favorite not only of gourmets, but also of nutritionists and doctors. Due to the high dose of vitamins A, B and C as well as iron and potassium, it ranks high in the ranking of healthy products. Lycopene in tomatoes prevents cancer and heart disease.
Bez konserwantow
The same lycopene is also present in ketchup, purees, sauces and concentrates. However, since ketchup has a lot of preservatives, it’s better to use tomato puree with a little olive oil for a healthy burger.
To reduce the caloric value of another additive – mayonnaise, you can mix it with yoghurt.
Less salt
When the cutlets are baked, put the rolls in the bakery or in the pan for a while. Brush the hot roll with tomato puree and cover with lettuce. Put the hot cutlet on the lettuce and the mozzarella slice on top. Mozzarella is better than regular cheese because it is not salty. Put the finely chopped onion, pepper, slices of tomato and cucumber on top of the cheese. Spread with yoghurt mayonnaise on top and cover with the other half of the bun. Then crush it firmly.
Text: Maria Janiszewska