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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.
I am so excited to share with you my 50/50 Beef and Veggies Burger recipe. Not only because they are super wholesome, rich in protein, and delicious, but also because they perfectly exemplify my philosophy around food and healthy eating!
Why choose a 50/50 Beef and Veggies Burger recipe?
First, this 50/50 Beef and Veggies burger recipe is a great way to incorporate more plants into your diet (here more plant-focused recipes). Indeed, I believe in a plant-preferred diet, which does not mean it is necessary to completely eliminate animal foods. On the contrary, my way of eating aims at incorporating more plant foods, and privileging them when possible.
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Second, I believe that a healthy and sustainable diet should be focused on whole foods: the least food is processed, the better. This is why I prefer to avoid using highly-processed fake meat and use pasture-raised beef instead.
Finally, this recipe is the perfect combination of both plant and animal proteins. Consuming an adequate amount of protein is indeed essential for building and maintaining muscle mass, which is, in turn, vital for having a better quality of life.
What are you waiting for? Try this amazing recipe and let me know how you liked it!
Ingredient Selection Tips
Onions
Chose onions that are firm to the touch and have a nice smell. If the onion’s outer layer is too dry, or on the contrary, if the veggie is too soft to the touch, this means that it is probably out of date. Moreover, a strong, bad smell is also a good indicator of low-quality onions.
Beef
Pasture-raised beef contains more nutrients than commercially raised ones. In addition, make sure to check the color of the selected cut: an intensive red indicates fresh beef. Finally, the meat should appear firm and have a nice smell.
Noteworthy Health Benefits
Onions
Onions are loaded with precious minerals and vitamins. In particular, they are rich in Vitamin C and in all B group vitamins. These latter play a key role in red blood cell production and in improving the immune system and nerve function. This vegetable is also low in calories and its regular consumption can help with tissue repair and iron absorption.
Beef
Beef is mainly composed of protein and contains all of the essential amino acids. Regular consumption of beef may help prevent anemia caused by iron deficiency. Besides, this type of red meat is rich in zinc, a mineral that is important for body growth and tissue maintenance.
Grilled 50/50 Beef and Veggie Burger
Ingredients
- 1 1b Beef pasture-raised preferred
- 1 onion medium
- 3 cloves garlic
- 1 cup carrot shaved
- 1 tbsp mustard
- 1 can black beans
- 1 egg pasture-raised or free-range
- ½ green bell pepper
- 4 oz mushrooms
- 1 tbsp cumin
- 1 tbsp Worcestershire
- 1 tsp salt
- 1 tsp pepper
- 1 cup oat flour or until burgers hold and you can flip between hands
- high smoke point oil if you are worried about sticking to your hands or grill. I didn't need this
Instructions
- Chop up the green pepper, onion, garlic, and mushrooms.
- Shave a cup of carrot.
- Heat a little bit of olive oil in a pan, and saute all of the veggies until mushrooms are soft and onions are translucent.
- Scoop the veggies into the food processor and let them cool for a few minutes.
- Drain the black beans and throw them into the food processor as well.
- Pulse it a little bit, but leave half of it chunky.
- Put the veggies in a large bowl and add the cumin, mustard, Worchester, salt, and pepper.
- Then add one egg and beef, and combine it well.
- Then add the oat flour and get your hand up in there.
- Form 8 patties and place them on the parchment paper.
- Leave them in your refrigerator for about 30 minutes.
- Preheat the grill.
- Cook them for around 10 minutes on one side, and then flip them over on the other one and cook them for other 10 minutes.
Video
Nutrition
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