Chef Wendell’s healthy twist on the good ole’ hamburger

Who doesn’t love a good ole’ hamburger? In a state of die-hard meat eaters, the hardest thing to admit is that your favorite foods might be the cause of your health and obesity problems. There’s no substitution for the iconic American tradition, but change can be a good thing. Cutting back on wheat gluten too? How about going bun-less? Chef Wendell Fowler, Author, “Eat Right Now,” breaks it all down for us.

• What’s unhealthy about traditional grocery slaw? (burger side dishes)
• Americans are stepping away from the meat counter. (Mintel Global Marketing)
• Declining meat consumption in the US
• # 1 reason: HEALTH -Cutting fat and cholesterol are why folks are eating less meat. (John’s Hopkin’s School of Public Health)
• Rising costs of beef and environmental concerns reduce meat consumption.

• *Cancer and meat eaters
• Meat alternatives: What’s in Boca and Morningstar alternatives? Hamburger Helper!!!! NOOOOOOO!
• Wheat gluten protein and soy protein isolate.
• What’s in those ominous frozen premade patties? TVP.
• Go bun-less occasionally-Hamburger buns are like eating sugar

• *Consumption of dietary animal fat drives production of hormones, which, in turn, promotes cancer cells in hormone-sensitive organs such as the breast and prostate.
• Meat is devoid of the protective effects of fiber, antioxidants, phytochemicals, and other helpful nutrients, and it contains
• Meat contains high concentrations of saturated fat and potentially carcinogenic compounds, which may increase one’s risk of developing many different kinds of cancer. PCRM
• Grilling tip? Raise the grill so burgers don’t burn. (Cancer connection with charred meat protein)*

*Study shows charred meat increases cancer riskConsumer Reports News: April 22, 2009

• People who regularly eat burned or charred red meat, have a 60 percent higher risk of pancreatic cancer, according data presented at the American Association for Cancer Research 100th Annual Meeting 2009. University of Minnesota researchers said well done and very well done meats cooked by frying, grilling, or barbecuing can form carcinogens which do not form when meat is baked or stewed. “We found that those who preferred very well-done steak were almost 60 percent more likely to get pancreatic cancer as those who ate steak less well-done or did not eat steak.
• Fiber speeds the passage of food through the colon, effectively removing carcinogens, and fiber actually changes the type of bacteria that is present in the intestine, so there is reduced production of carcinogenic secondary bile acids.PCRM Source: Physicians Committee for Responsible Medicine

Sweet and Sour Slaw

Prepare the slaw no less than one hour before serving so it has time to cure.Dressing:

1 tbsp. raw honey

1/4 cup cider vinegar

1 tsp. Himalayan salt

1/2 tsp. black pepper

1/2 tsp. whole celery seeds (not celery salt)

2 tbsp. EVOOSlaw:

1 pound green cabbage (about half a medium cabbage)

1 large carrot, grated

1 small white onion, chopped

1/2 each red and yellow bell pepper

• Thinly slice the cabbage, peppers and chop the onions.
• Grate carrots on box grater; combine with cabbage, pepper and onion
• In a mixing bowl, whisk all dressing ingredients and then pour it over the salad and mix thoroughly till ingredients are coated with dressing.
• Cover and let it set for at least one hour. Make it the day before if you like.

Nutty Burgers Deluxe

It’s summertime and the grilling is getting a little nutty

½ cup finely chopped walnuts-Omega 3 EFA

½ cup unsalted sunflower seeds

1 cup cooked chickpeas

½ cup diced onion

1 beaten egg

1 Tbsp. chopped parsley

¼ tsp. black pepper

Himalayan salt to taste

2 Tbsp. EVOO or avocado oil

2 slices of low-fat cheddar cheese

2 whole grain burger buns

Sliced summer tomatoes from the garden-C and Lycopene

Slices of Bermuda or white onion

2 leaves of dark green romaine lettuce (Washed and pat dry)

½ peeled fresh avocado-superfood

• I don’t toast the nuts because heat kills the vitamins and Omega 3 they possess.
• In a medium mixing bowl, mash garbanzos with a fork, or pulse in a food processor.
• Add the egg, onion, parsley and nuts. Season with salt and pepper and mix well.
• Form patties and heat the oil in a skillet over medium heat. Divide the bean / nut mix into two patties and fry in oil for about 3 minutes a side or until well browned and heated through.
• Place a slice of cheese over each patty and remove from heat.
• Place patty on a bun and top with sliced tomato, avocado slices and onion lettuce

Serving suggestion:

• Baked sweet potato fries and Sweet and Sour Cole slaw
• Or,…..GO BUNLESS!