OK, fervor may not be the correct word in this context, but it sounds cool, lol. August 27th is National Burger Day! Hamburgers are a huge part of the American food culture. But, apparently it is a global food item. The video below will show a quick and unique history of the Hamburger.
If you have CKD, Diabetes or any other chronic illness where a hamburger may not be something you should eat all the time, there are ways to still enjoy a burger without harming your health.
Here are some ways to make a burger healthier for different dietary needs:
1- Make a burger slider. Sliders are much smaller than a standard hamburger which can be anywhere from 6-12 ounces in size. I make my burgers in 2 to 3 ounce sizes. If you must eat a burger out, see if they offer a slider option, if not only eat half and take the rest home for another meal.
2- The bun is super important for a hamburger. I personally like whole grain sandwich thins, as my burger bun. Try to choose organic, non white bun options. If you are stage 4 or 5 CKD then you will want white flour buns. If you are Diabetic choose low carb options of buns, and low fat for Cardiac Disease. Try to get the lowest sodium per serving as you can. If you absolutely are low carb simply put your burger in a bowl with lettuce, pickles, cheese and some Thousand Island dressing, and you have a Big Mac in a bowl.
3- Use more mustard and less Catsup. Mustard is naturally salty tasting but has little to no sodium. Add fresh Basil leaves to give it a lovely peppery taste.
4- Choose a low sodium cheese such as Swiss for your burger. Go for organic. Not all Swiss cheese brands are low sodium. Baby Swiss is higher in sodium, but I like Sargento as it is one of the lowest sodium cheeses I can find.
5- If you absolutely want a full size burger, add black beans, corn half and half ground beef to your burger. Or use ground turkey and half black beans or corn.
6- Add lots of veggies to your burger such as tomato, lettuce, and onions. Don’t forget some pickles though they are generally higher in sodium.
7- Choose grass fed beef if you can, with the lowest fat percentage possible, and let your burger stand on a plate with a paper towel to absorb some of the fat after cooking. Then put it on your burger bun. Grilling meat over a high heat flame in some studies shows it causes a chemical reaction that can be cancerous. If you are concerned about opt to grill over a lower heat with less flame.
You can still enjoy food holidays. Just be Mindful how you choose your ingredients, and then prepare the food.
Health Buddy Melissa is a Holistic Health Coach, Mindfulness Practitioner, Nurse, Reiki Practitioner and more. If you would like to learn more about any of my Health Coaching plans, click here. Use the contact form at the end of this post to contact me for a free meet and greet, to establish your goals and see if you would like to use my services.