Don’t blame the burger for what the bun did.
Saturated fats sourced from healthy animals raised on pasture and free to roam grassland (not confined inside their whole lives) will produce meat that will make up a nutritious part of your diet. Grass-fed meat is high in omega-3 fatty acid, CLA (a fat that reduces the risk of heart disease and cancer), and has a higher level of vitamins and antioxidants! Factory-farmed meat is not only unethical, it has a higher amount of inflammatory omega-6 fatty acid, more overall fat, and less nutrients. Additionally, factory-farms are known for poor disposal of animal waste which can contaminate the food supply. Animals are also treated with antibiotics to reduce the risk of foodborne illnesses. The problem is that using antibiotics in this way can lead to drug-resistant bacteria which are on their way to becoming untreatable in humans. Bottom line, choose grass-fed meat from a farm you can trust. Local is best, and visiting the farm to talk to the farmer is a bonus!
Now that you know what type of meat to choose would you ever consider a burger to be considered a health food? Previous recommendations to eat 7-10 servings of grains per day while limiting fat intake was some of the deadliest nutritional advice to date! Ditch the bun and enjoy your grass-fed burger. It will satisfy you, not spiking insulin levels which trigger sugar and carb cravings, as well as give you a healthy dose of protein, vitamins and minerals! White bread causes harmful inflammation and insulin resistance which is at the root of many chronic diseases.
Here at Freevive we like to keep meals simple and delicious. One of my favorite, low cost meals are grass-fed burgers topped with caramelized onion and goat’s cheese with a side of delicious parsnip fries!
Simple grass-fed burgers:
- 1 pound grass-fed ground beef
- salt and pepper
Form ground beef into burger patties. I usually make about 5 with 1 pound of beef. Generously add salt and pepper to each side of the burger. Heat your grill to 450 degrees. Grill burgers about 2 minutes per side (do not over flip and do not flatten with spatula). Move burgers to a cooler area of your grill. If you have two burners keep one side on high and the other on medium-low from the start. Once you move your burgers to lower heat cook for an additional 3-6 minutes per side. Do not over flip (try to just flip once half-way through). 3 minutes and under will give you medium-rare and 5 minutes and up will give you medium-well to well done. I like my burger medium (hot pink center) which is about 2 additional minutes per side. Grill times will vary!
Top with caramelized onion and goat’s cheese or any toppings you like!
Goat gouda and avocado wrapped in lettuce is another great option.
- 1 medium sweet onion
- 1-2 TBSP grass-fed butter
- sea salt, to taste
Cut onion so they are thin and long. Place butter in a skillet over medium-high heat. Add onions and sea salt and stir frequently. Lower heat and cover, stirring often until the onions become caramelized.
- 1 pound parsnips
- coconut oil or avocado oil
- sea salt
Preheat oven to 375 degrees. Peel parsnips and cut in thin strips, lengthwise. Place on a cookie sheet lined with foil and coat with oil and sea salt. Can also add chili powder or red pepper flakes for a kick! Base for 30 minutes turning over once halfway through so they are crisp on both sides.