Beef burger and vegetable fries

Sep 22, 2019
Natia Van Heerden
All things food and triathlon. I am a qualified professional chef and an professional triathlete. Cooking easy, healthy food and fueling my journey one dish at a time.

I love a good burger, with melted cheese, streaky bacon, avocado and some pickles on a fresh bun. And I have one every week without worry. 


So, what is it exactly that makes burgers unhealthy? 


Well, to start off with, you just never know what you are really eating. The truth is, most fast-food chains use a small amount of actual meat, and replace the rest with soy, cartlidge, stabilizers, bread, preservatives and unhealthy fats. 


The buns are usually made in a factory-made with bleached flour and preservatives to keep them fresher for longer.


Here’s a great recipe to make your beef patties at home. It’s preservative-free and made with 100% beef mince, no additives or preservatives. I weigh them out into 150g portions and freeze raw for another day. 


Simply mix together the ingredients below:

1kg topside mince

40g fine salt

1 tsp ground coriander 

1 tsp ground black peppercorns

1 tsp dried thyme

4 whole eggs

1 onion, finely chopped


When it comes to fries, nothing beats the classic potato fry; crispy on the outside and soft and fluffy on the inside. 


But because we grow all our own organic vegetables, we thinly slice root vegetables like beetroot, carrots and sweet potato and fry that in vegetable oil at a medium temperature of 160’C. 


If you have gone through the trouble of making the patties yourself- well done. Keep going, and layer your burger with the good stuff. 


Choose unprocessed cheese (in a wedge or block) over pre-sliced cheese.


Buy bacon from a good butchery.


Add good fats like avocado and egg.


Choose a homemade mayo or tomato sauce over the store-bought stuff that’s full of hidden sugar.


Remember, you want to eat simple food that tastes great and that fuels your body for training and recovery. Ditch the bad stuff and get involved with creating good food at home. 


Written by

Natia Van Heerden


How To Adapt Your Training When Things Go Wrong

It is pretty easy nowadays to find the perfect training plan online for whatever event you have coming up. The...

Innerforce | May 10, 2022

How Often Should I Be Doing Brick Sessions?

Arguably, the most difficult part of a triathlon is the run. While the swim is the most technically challenging leg,...

Innerforce | May 03, 2022

How To Bulletproof Your Ankles

Given how dependent we are on our ankles, whether we are swimmers, runners or cyclists, it is mind-boggling that most...

Innerforce | Apr 26, 2022

15-Minute Ab Workout

I think it is fair to say that there is nobody out there that doesn’t want to have a 6-pack....

Innerforce | Apr 19, 2022

20 Minute Training Ideas For Endurance Athletes

Seriously? 20 minutes? We are endurance athletes. What most of us consider to be a ‘short workout’ would have most...

Innerforce | Apr 12, 2022

Can Meditation Help Athletes Perform Better?

Ok, so meditation ‘isn’t your bag’ but stay with us. You won’t have to grow your hair, wear baggy pants...

Innerforce | Apr 05, 2022

Can I Still Train During Pregnancy

Finding out that you have a little one on the way, that you are holding life within you, is one...

Innerforce | Mar 28, 2022

What Is Carb Loading?

We are endurance athletes, so by now we should all be fully aware that there are no shortcuts to performance....

Innerforce | Mar 22, 2022
1 2 3 9 Next »