Nutrition

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

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