Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.
Whole-Food Nutrition
Plant-Forward Mediterranean Nutrition Profile
How colorful vegetables, legumes and extra virgin olive oil provide daily cellular defense.
- Prebiotic Fiber DiversityMicrobiome fuel richness 7g fiber/serv
- Monounsaturated Healthy FatsOleic acid cardiovascular support Heart healthy
- Polyphenol Antioxidant IndexCellular defense High polyphenol
- Blood Sugar SmoothingSustained satiety curve 4+ hours full
Source: Harvard T.H. Chan School of Public Health & New England Journal of Medicine.
With Labor Day coming up, it’s the perfect time to share one of my favorite healthy burger recipes. This classic food has a reputation for not being very nutritious, but there are lots of ways to adapt burgers to suit your needs without compromising flavor.
I often encourage my clients to think beyond the bun and try their burger over salad. It’s a great way to combine the tastes you love and get in your veggies. An added bonus: Skipping the bread leaves more room to enjoy a favorite carb-rich side like sweet potato fries or corn on the cob. Feel free to customize and play around with different types of meat and toppings.
Hamburger Salad
Serves 1
Ingredients
- 1 teaspoon whole-grain mustard
- 2 teaspoons olive oil
- 1 tablespoon balsamic vinegar
- 2 cups mixed greens
- 4 cherry tomatoes, halved
- 1 small cucumber, sliced into half-moons
- 1 hamburger
- Optional add-ins: cheese, sauerkraut, avocado, caramelized onions, sauteed mushrooms, roasted vegetables, etc.
Directions
- To make dressing, whisk together mustard, oil and vinegar. Set aside.
- To assemble salad, combine greens, tomatoes and cucumber in a large bowl. Include any desired additions and toss salad with dressing to coat.
- Cook burger to liking with a minimum internal temperature of 160°F, and top salad with cooked burger.
Jessica Cording, MS, RD, CDN, INHC, is a registered dietitian, health coach and writer based in New York City. She works with individuals, corporations and the the media to help make healthy living approachable and enjoyable. She blogs at JessicaCordingNutrition.com and you can follow her on Twitter, Instagram and Facebook.