It’s officially BBQ season. Everyone is breaking out the burgers. This Balsamic Burger recipe is one of my favourites. The deep rich tones of balsamic vinegar pair beautifully with a red meat like beef or lamb, and make for a delicious burger!
For a long time I was on a very strict elimination diet, and one of the only things I could add to my food for some serious flavour, was balsamic vinegar. Good thing that only made me love it more!
As a Holistic Nutritionist, I’ve seen many people in practice, who barely eat any vegetables. It’s common in North America. Statistics show nearly 23% of American’s report consuming vegetables less than ONCE a day! (In Canada, we usually don’t differ too far from our neighbours to the south when it comes to eating habits.) Another data set shows the average American adult eats only about 1.5 cups of vegetables per day, with 20% of those being potatoes and tomatoes, the most consumed vegetables.
Even for those of us who choose to have meat in our diets, a variety of vegetables should always be the base of our diet. Every single health organization, and proponents of almost all ways of eating – from vegan to paleo – agree that vegetables are the most important foods in our diet.
That’s what this recipe is all about! We can include vegetables in our diets easily, even in something as meat-heavy as a hamburger – it can still be delicious, and we’ll be healthier for it.
Let me know what you think of this burger recipe when you try it!
Sources:
What We Eat in America, NHANES 2007-2010 for average intakes by age-sex group. Healthy U.S.-Style Food Patterns, which vary based on age, sex, and activity level, for recommended intake ranges.
https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/current-eating-patterns-in-the-united-states/
https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/#figure-2-4
The Recipe
Prep Time:
10 minsCook Time:
30 minsTotal Time:
40 minsServes:
6 burgersIngredients:
- 1lb ground beef or lamb
- 1 egg
- ¼ cup onion (colour of preference), finely chopped
- ¼ cup shredded zucchini
- ¼ cup shredded carrot
- ¼ cup celery, finely chopped
- ¼ cup fresh parsley, chopped
- ¼ cup balsamic vinegar
- 2 cloves garlic, crushed
- sea salt
Instructions:
- Preheat oven to 350*F.
- In a large bowl, combine all ingredients except meat. Mix well together.
- Add meat to the large bowl, and incorporate ingredients together, using your hands.
- Divide the mixture into 6 equal portions, and shape into patties using your hands.
- Place patties on a parchment paper lined baking sheet.
- Bake burger patties in the oven for 30 minutes, or until fully cooked through.
Leave a Reply