Who doesn't love a big, juicy burger? Okay, maybe a few vegans just clicked their way over to a less carnivorous blog, but I'd guess the rest of us appreciate the occasional burger made of ground beef. But what about a turkey burger? Do you ever order one of those at a restaurant? To be honest, I would never opt for a turkey burger when eating out. I have, however, tried the elk and wild boar burgers at Fuddruckers and I had an ostrich burger while dining in Bar Harbor, Maine one summer. All were good! But at home, I often go for the lower fat options like turkey, chicken, and salmon burgers.
On the plus side, frozen turkey, chicken, and salmon burgers are all perfectly proportioned for the Zone diet, offering about 20-21 grams of protein (3 blocks) which is the exact amount that most smaller women need for a meal. They come preformed and ready to pop right onto the pan or the grill. As I mentioned, these are a lower fat option than a typical ground beef burger. These are usually available at Costco, Trader Joe's, and your local grocery stores.
But, and there is a big but here, turkey burgers tend to be very dry! It is because of the lack of fat in the meat that turkey burgers can become tough little hockey pucks lacking in any flavor or moisture. How do we combat this tendency?
Well, if you have the time and inclination, you can start from scratch with a tub of ground turkey meat and add some chopped veggies, maybe some cheese, an egg, and a little oil. Then you could shape these burgers yourself. But if you are a lazy devil, like myself, you could take the easy road and just whip up some quick toppings!
I like to start by grilling the turkey burgers to impart some nice smoky flavor. Then I often top my burger with about a tablespoon of goat cheese. This adds a very small amount of fat along with loads of great flavor. Another delicious option is bacon. If you cook your bacon thoroughly, rendering out all the fat, then just crumble a single strip over your burger, you add a ton of flavor without upping your calories or fat by much at all. I like the bacon and goat cheese combination very much!
Condiments like store-bought ketchup are high in sugar, usually from high fructose corn syrup, so these are not my first choice. But you can quickly whip up your own tomato-based condiment to slather over your burgers. Toss a large handful of cherry tomatoes into a frying pan along with a spritz of olive oil. You can also roast them in the oven if you like. Cook, stirring or shaking the pan, until the tomatoes collapse and render their juices. Add a splash of balsamic vinegar and a sprinkle of salt and pepper, plus a few fresh leaves of basil, chopped. Instant fresh ketchup! And speaking of basil, fresh pesto is great on a burger as well.
Any homemade salsa or chutney is another delicious option for topping your turkey. You can, of course, buy salsa and chutney in the store, but read those labels carefully! I am always shocked to find sugar and corn syrup added to products like salsa.
Salad dressings also make great burger toppings. Ranch dressing is easy to whip up at home: just a spoonful of mayo plus a spoonful of plain yogurt (Greek is fine, or buttermilk) and a dash of seasoned salt, pepper, and garlic powder. Bottled dressings are often loaded with sugar as well as cheap vegetable oils that I try to avoid. Making your own from high quality, healthy, fresh ingredients is always best, but convenience may win out on occasion. So again, just read those labels and choose products that conform to your very high standards!
And don't forget your veggies. Spinach leaves, lettuce, arugula, sliced cucumbers, grated carrots, and mashed avocado are all awesome additions to any burger. When I am home, I always skip the bun and go heavy on the veggies instead. This way, you can get much higher nutrition, more vitamins and minerals, for your carbohydrate calories.
So go for that burger! And top it right!
On the plus side, frozen turkey, chicken, and salmon burgers are all perfectly proportioned for the Zone diet, offering about 20-21 grams of protein (3 blocks) which is the exact amount that most smaller women need for a meal. They come preformed and ready to pop right onto the pan or the grill. As I mentioned, these are a lower fat option than a typical ground beef burger. These are usually available at Costco, Trader Joe's, and your local grocery stores.
But, and there is a big but here, turkey burgers tend to be very dry! It is because of the lack of fat in the meat that turkey burgers can become tough little hockey pucks lacking in any flavor or moisture. How do we combat this tendency?
Well, if you have the time and inclination, you can start from scratch with a tub of ground turkey meat and add some chopped veggies, maybe some cheese, an egg, and a little oil. Then you could shape these burgers yourself. But if you are a lazy devil, like myself, you could take the easy road and just whip up some quick toppings!
I like to start by grilling the turkey burgers to impart some nice smoky flavor. Then I often top my burger with about a tablespoon of goat cheese. This adds a very small amount of fat along with loads of great flavor. Another delicious option is bacon. If you cook your bacon thoroughly, rendering out all the fat, then just crumble a single strip over your burger, you add a ton of flavor without upping your calories or fat by much at all. I like the bacon and goat cheese combination very much!
Condiments like store-bought ketchup are high in sugar, usually from high fructose corn syrup, so these are not my first choice. But you can quickly whip up your own tomato-based condiment to slather over your burgers. Toss a large handful of cherry tomatoes into a frying pan along with a spritz of olive oil. You can also roast them in the oven if you like. Cook, stirring or shaking the pan, until the tomatoes collapse and render their juices. Add a splash of balsamic vinegar and a sprinkle of salt and pepper, plus a few fresh leaves of basil, chopped. Instant fresh ketchup! And speaking of basil, fresh pesto is great on a burger as well.
Any homemade salsa or chutney is another delicious option for topping your turkey. You can, of course, buy salsa and chutney in the store, but read those labels carefully! I am always shocked to find sugar and corn syrup added to products like salsa.
Salad dressings also make great burger toppings. Ranch dressing is easy to whip up at home: just a spoonful of mayo plus a spoonful of plain yogurt (Greek is fine, or buttermilk) and a dash of seasoned salt, pepper, and garlic powder. Bottled dressings are often loaded with sugar as well as cheap vegetable oils that I try to avoid. Making your own from high quality, healthy, fresh ingredients is always best, but convenience may win out on occasion. So again, just read those labels and choose products that conform to your very high standards!
And don't forget your veggies. Spinach leaves, lettuce, arugula, sliced cucumbers, grated carrots, and mashed avocado are all awesome additions to any burger. When I am home, I always skip the bun and go heavy on the veggies instead. This way, you can get much higher nutrition, more vitamins and minerals, for your carbohydrate calories.
So go for that burger! And top it right!
There is a hoco burger club you can probably track down. They dig the burgers, for sure, and explore places and try out their burgers. :-)
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