You are interested in having a homemade burger and a smoothie for lunch on Saturday. But instead of the current recipes you usually use, you have adapted them to a healthier version. Let us look at the original recipes, adapted recipes and why the adapted recipes are healthier.
This is where you have a hamburger bun filled with a meat pattie and other ingredients like lettuce, tomato, and cheese.
This is the main food item in the burger that changes both in ingredients and cooking method to become healthier.
The original meat patty has 100g mince, one egg, 1/4 cup white breadcrumbs, 1/2 onion, finely chopped, one teaspoon mixed herbs, one teaspoon beef stock and 2 Tablespoon oil for frying.
The changes include:
- ordinary mince to a lean mince to decrease the fat content
- white breadcrumbs to wholemeal breadcrumbs to increases fiber content
- a reduction of a beef stack from 1 teaspoon to 1/2 teaspoon to reduce the salt content.
- a change of cooking method from frying with the oil to grilling with no oil to decrease the fat content.
For both recipes, you combine all ingredients, divide into two even portions and flatten.
The original meat patties are fried. Therefore the oil is heated on a frypan and the patties then cooked until golden brown on each side.
The adapted meat patties are grilled. Therefore the oven needs to be turned on for grilling at the beginning. The patties are put on lined baking paper on a roasting dish and grilled until golden brown.
The bun is cut in half and can be heated as an option or filled cold. If cooked, there is a variation in method from the original hamburger to the adapted one. The buns using the unique method are heated on a frypan just like you see at the burger bar. Extra fat is used with either butter spread in the middle of the bun or melted on the frypan itself for flavor, to help brown the surface and to help prevent sticking onto the frypan.
The buns are lightly browned under a grill with no added fat, for a healthier option.
Building The Burger
For the original burger, you can build your bun on the frypan to melt the cheese or on your plate.
For the adapted burger you can melt a lower fat cheese like Adam, on your bun in the microwave for 10 – 20 seconds (optional)
Primarily the burgers can be filled as desired in any order in the bun.
Serve on a plate for consumption with the smoothie
Banana and Strawberry Smoothie
For both recipes, you place all ingredients into a blender mix until well blended and serve in a long glass.
The difference in health value lies in the ingredients.
The original smoothie recipes have 1/2 cup strawberry yogurt, 1 1/4 cup homogenized milk ( semi-frozen or with 2-3 ice cubes), one banana, 2 teaspoons brown sugar, two scoops strawberry ice cream.
The adapted recipe has 1 cup of low-fat strawberry yogurt, 1 cup trim milk ( semi-frozen or with 2-3 ice cubes ), one banana, 8-10 strawberries, two tablespoons honey, few drops of vanilla
The changes include:
- Strawberry yogurt to a low-fat version to decrease the fat content
- Homogenized milk to trim milk to lower fat content
- Strawberry ice cream to strawberries to increase the fruit and fiber content and reduce the fat and sugar content.
Both original recipes have been adapted to reduce fat, sugar and increase fiber with the meat patty recipe also having a reduction in salt. And they taste great. Anyone can condition themselves to new flavors. So why not give these adapted recipes a go for a healthier you.
How to make a hamburger is one thing, but how to eat it is quite another! The conventional method of serving it in a soft or toasted bun – perhaps with fries or a side plate of vegetables – is one of the best as it leaves the burger with its attendant flavor, while many choose to serve the burger in a rich gravy, maybe with mashed potatoes as the accompaniment.
This is the great thing about the simple, standard burger – it is so easy to make and so simple to cook, and utterly delicious to eat.