Healthy Burger Recipes

We don't need to consider a complete transformation of our diet to make our daily menu healthy and appealing to our taste buds. Let's be practical, since eating habits acquired over a lifetime cannot be uprooted overnight. A radical change would be equally undesirable, as it would have the potential to generate a great deal of stress. Let's opt for improvement by restoring a nutritional balance to our menus, which is a guarantee of good health.

The 'compromise' proposed in this article encourages the gradual adoption of healthy and varied foods in the elaboration of a simple 'burger'.

The nutritional balance of this happy compromise is ensured by the presence of all food groups: carbohydrates, proteins and lipids. Not to mention an abundant supply of vitamins and minerals.

Healthy burgers: the importance of protein

Nature has a way of doing things that we need to understand if we want to enjoy all its benefits and eat well. Proteins are linked to the presence of eight 'essential' amino acids, which cannot be manufactured by the body. These 'amino acids' must come from food. A complete protein source, such as meat, requires no help, unlike any plant protein, which must be combined to create a complete protein and become effective. Plant proteins have more than proved their worth, accounting for 70% of the world's protein supply and forming the basis of the diet of a large part of humanity.

• 8 essential amino acids for a complete protein: 1 Isoleucine, 2 Lysine, 3 Leucine, 4 Methionine (sulfur), 5 Phenylalanine, 6 Threonine, 7 Tryptophan, 8 Valine

Burgers health: complementary proteins

• Cereals (hamburger bun) + pulses (lentil burger) = complete protein
• (Tryptophan-rich, Lysine-poor) + (Lysine-rich, Tryptophan-poor) = complete protein

Examples of traditional dishes from around the world illustrate this understanding of protein complementarity:

• rice and lentils (India)
• rice and black beans (South America)
• rice and tofu (Japan)
• Bulghur and chickpeas (Middle East)

Burgers health: the role of proteins

Proteins play an important role in building, maintaining and repairing cells. They are involved in growth, hair and nail growth, cell renewal, tissue repair in the event of injury, and so on.

Carbohydrates are the body's main source of energy. Glucose is the only form of energy usable by the brain.

Lipids: They form part of the membrane of cells and certain tissues, and help digest fats (bile contains cholesterol and serves to divide fats into fine droplets during digestion in the small intestine). They are also involved in the formation of vitamin D and sex hormones.

Healthy burgers: choosing the right bread

• Visit brioche hamburger bun made with Kamut wheat flour from the Quebec bakery Inewa The hamburger bun is delicious and contains only 1% gluten or less. Organic and allergen-free.
• A gluten-free hamburger bun: the hamburger bun made with millet and chia from Little Northern Bakehouse, healthy, vegan and gluten-free.

Healthy burgers: choosing the right burger

• Chicken burgers from Aux saveurs des monts farm : With products from this farm, you'll discover the true nature of chicken. The poultry is grain-fed, raised without antibiotics or animal by-products, and matures at a natural rate, free-range in the hen houses. It's another local product from the Outaouais region, raised locally within a radius of less than 100 km!
• Gourmet vegan lentil and nut burgers from VG Gourmet: enhanced with fresh herbs and wild mushrooms. Each patty provides 15 g of plant-based protein and only 190 calories. Delicious and gluten-free!
• The vegan chicken burger and/or Veggie Beef from Yves Veggie Cuisine are made with soy protein, a blend of herbs and a hint of lemon. This uniquely flavoured meatless burger is a good source of low-fat protein and contains no cholesterol or preservatives.

Healthy burgers: discover our delicious recipes

Greek-style chicken burgers

Organic hamburger bunswith a chicken burger Mountain flavours with yogurt tzatziki from Summer Fresh, from Foufou Feta cheese Folies Bergères cheese, abundant organic lettuce and spinach, fresh chopped dill.

This same recipe can be made with a vegan burger. All accompanied by a good ginger beer.

Vegan burger

Millet and chia burger buns from Little Northern Bakehouse, gourmet vegan burger with lentils and walnuts from VG Gourmet, Portabella mushrooms and red peppers roasted in a little oil, from the vegan mayonnaise Chosen Foods spicy kimchi probiotic Sriracha sauce Wildbrine.

Have a great summer and make your own burger. The secret's in the sauce'.

About the author

Marie Couture, Certified Naturopath

Specialized in :

• Digestive disorders
•  Inflammation
• Hormonal problems
• Stress management

Looking for further inspiration? Discover our Mexican-style veggie burger recipe.

References :

1. Frappier Renée, Le guide de l'alimentation Saine et NaturelleLes éditions Asclépiades, 1987, 351 pages

2. Frappier Renée, Gosselin Danielle, Le guide des bons grasLes éditions Asclépiades, 1995, 403 pages

3. Lambert-Lagacé Louise, Menu de santéLes éditions de l'homme, 1977, 220 pages