How To Build A Better Beef Burger
It’s hard to believe, but it is already the end of June! It’s officially summertime, people! And you know what that means… grilling season! Who doesn’t love a delicious, juicy, grilled beef burger in the summer? In today’s post I’m sharing a simple burger recipe that the whole family will love, and showing you How To Build A Better Beef Burger by adding tasty toppings and nutritious sides!
Disclosure: This post was created in partnership with Beef. It’s What’s For Dinner. on behalf of the Beef Checkoff and I am being compensated monetarily for this content. As always, all opinions expressed are my own and I only work with brands that align with my brand and nutrition philosophy.
my journey with beef over the years
I have had a long and complicated relationship with food over the years. Unfortunately, beginning in high school, lasting throughout college and beyond, I really struggled with food and body image.
I placed a lot of unnecessary restrictions on myself around food in an attempt to control my weight and outward appearance. At the time, I told myself and others that it was all in the name of “health”, and in some ways, it was. However, at times, I took it to a level that was not healthy for me physically or mentally.
All of the rules and restrictions that I created ultimately caused a lot of unnecessary stress around foods that I told myself I “shouldn’t” have. Sadly, beef was on that list for quite a while. I thought it was something that I shouldn’t include in my diet, and when I attended social gatherings where beef was my only option, it even gave me anxiety. It was not a healthy place to be.
how i started to heal my relationship with food, including beef
I’m happy to say that I am no longer in that place. A few years after college, I had an epiphany and realized that I didn’t have to obsessively count calories or restrict specific foods in order to be healthy. I wanted to live my life, enjoy a variety of foods and stop wasting so much time and energy on these behaviors that weren’t serving me.
At that time, I started my long journey with intuitive eating, and I’m proud to say that I haven’t looked back since.
My husband, Ethan, also deserves some credit for being such a positive influence on me throughout that time in my life. Ethan has always had a good relationship with food and allowed himself to enjoy a wide variety of things.
Ethan loves all types of meat, including beef, and over time, has encouraged me to get more adventurous with the type of foods I eat and even prepare at home.
I’m happy to say that beef is back on the table now, because it is something we both genuinely enjoy in a variety of ways, whether it is in chili, or cream cheese stuffed crescent rolls, or in the form of a delicious, juicy burger, like the recipe I’m sharing today. Not only is beef delicious and versatile, but it has so many beneficial nutrients to offer.
nutritional benefits of beef
In case you need a refresher on all the nutrients that can be found in beef, here are just a few!
- PROTEIN: beef is an excellent source of protein. A 3-oz serving of cooked beef provides about 51% of the daily value for protein.
- ZINC: beef is an excellent source of zinc. A 3-oz serving of cooked beef provides about 39% of the daily value for zinc.
- IRON: beef is one of the best sources for heme iron, which is more easily absorbed in your body than non-heme iron found in plant foods.
- VITAMIN B12: beef is an excellent source of vitamin B12, a key nutrient that your body needs for normal function of the brain and nervous system.
- CHOLINE: beef is a good source of choline; a 3-oz serving of cooked beef provides about 13% of the daily value of choline. New and emerging evidence suggests that maternal choline intake during pregnancy, and possibly lactation, has lasting beneficial neurocognitive effects on the offspring.
Head to the Beef. It’s What’s For Dinner. website for even more nutrition information about beef!
how to build a better beef burger: toppings
Spice up your burger and add extra more nutrition with all of the colorful and nutrient-packed toppings! Some of the toppings I chose to add:
- Tomatoes
- Red onions
- Mixed greens
- Avocado
- Cheese
The possibilities are endless!
how to build a better beef burger: sides
You can get even more nutrition at your meal by serving your beef burger alongside some colorful, delicious vegetables. I decided to pair mine with roasted sweet potato fries and Brussels sprouts — my favorites!
Click here for my sweet potato recipes!
Click here for my tips on roasting all kinds of vegetables, including Brussels sprouts!
Simple Beef Burger Recipe
Ingredients
- 2 lb ground beef
- Salt and pepper to taste
- Chili powder to taste
- Garlic powder to taste
Burger Toppings
- 8 hamburger buns 100% whole wheat
- 2 tomatoes sliced
- 1-2 avocados sliced
- 1 red onion large, sliced
- 2 cups mixed greens or greens of choice
- 8 slices pepperjack cheese or cheese of choice
- Condiments if desired
Instructions
- Preheat grill to 375-400 degrees Fahrenheit or medium-high heat.
- Form eight quarter pound burger patties.
- Season burgers to taste with desired seasonings. I used salt and pepper, chili powder and garlic powder.
- Add seasoned burgers to preheated grill. Close the lid and cook for 5-6 minutes, then flip. Cook for another 5-6 minutes, or until burgers reach desired doneness.
- Add slices of cheese during the last few minutes of cooking, if desired.
- Use a meat thermometer to check internal temperature of burgers. The USDA recommends cooking burgers to an internal temperature of 160 degrees Fahrenheit. Note: color is not a reliable way to judge doneness.
- Enjoy burgers hot off the grill. Serve on a whole wheat bun and top with desired toppings: avocado, red onion, tomato, fresh greens, and any condiments you like. Serve alongside some colorful, delicious sides such as roasted sweet potato fries and Brussels sprouts.
Nutrition
I hope this post encourages you to rethink beef and motivates you to build a better beef burger this summer using some of the tips I shared!
Please be sure to tag us in your creations on Instagram at @wellnessforthewin and @beefitswhatsfordinner, and pin this recipe on Pinterest so you can refer back all summer long!
Thanks for reading!
Shanna
