To a lot of people, summer time means grilling time! And nothing says summer like a delicious hamburger.
I love a good juicy burger, just like the rest of you, but sadly, it may not always be a healthy option especially if you opt for a white fluffy bun and a side of fries.
But the hamburger can be improved and enjoyed guilt-free.
To ring in the first long weekend of this year’s spring/summer season, I wanted to make sure that I’ve scoped out a healthy option for you when it comes to eating a burger so I came up with an option to make your own healthy veggie bun.
Bonus: you will get your fiber boost, keep your carbohydrates down, and eat 2-3 portions of vegetables without even realizing it.
1 medium sweet potato, peeled
2 medium zucchinis
½ tsp garlic powder
salt and pepper, to taste
2x 2 Tbsp flour (ex: almond, rice, quinoa, chickpea)
Olive oil, for pan
- Spiralize the sweet potato and zucchinis (or grate them if you don’t have a spiralizer).
- Place noodles in a large pan over medium heat with the olive oil. Cook for 5-8 minutes, until the veggies have softened.
- Place noodles back into a bowl and add all other ingredients, leaving out 2 Tbsp of flour. Let it cool until room temperature or cold enough for you to handle
- Set up a piece of wax paper and sprinkle the remaining flour on it
- Using your hands, make patties with the mixture, and add a small coat of flour, making sure to push it down hard so the inside sticks well.
- Add olive oil to the pan, and place your patties on it, cooking it on low to medium heat. Using your spatula, push on them every so often to make sure they hold well.
- Flip them when they have browned on the bottom. If you attempt to flip them too early, they may fall apart.
- Cook the other side until browned, and remove from heat when ready.
Other tips to keep your burger healthy
Tip 1: Watch your portion size. One regular sized burger is a normal portion. Avoid loading up on extra patties and don’t get the biggest burger possible.
Tip 2: Keep your burger simple. Add sauerkraut on top, tomatoes, lettuce, and perhaps some avocado. Skip the cheese, mayo, or even condiments (they can sometimes be loaded with corn syrup and sugar)
Tip 3: Have veggies or a salad on the side. Hamburger and fries are the equivalent of bread and butter; they just belong together. But, vegetables or sweet potato fries are a better, healthier option. Try roasting your veggies, or better yet, grilling them on the BBQ.