THE‘Hamburger is comfort food par excellence, loved by adults and children. It is a symbol of conviviality, protagonist of informal dinners and last minute lunches and gourmet evenings. If Once it represented the emblem of American fast foodtoday is increasingly at the center of aware choices. On the occasion of the World Hamburger Day which is celebrated on May 28thlet’s find out with the nutritionist how to cook it healthyly without sacrificing taste.
Hamburger: how to prepare it in a balanced way
«It is not just a sandwich, it is an opportunity to express creativity, respect your food choices and feed with awareness. That you choose meat, fish, legumes or tofu, the golden rule always remains the same: quality of the ingredients, moderation and variety. This dish can become part of a healthy meal if well balanced. Just express it in a balanced way, starting from proteins, whether they are animals or vegetables, it is important that they are not very worked. In the choice of the sandwich, or the carbohydrate component, Better a wholemeal bread or cereals, rich in fiber. It is then good to limit industrial sauces. Council of Add a drizzle of extra virgin olive oil or avocado for the fat component. Green light instead of vegetables: lettuce, tomato, onion, rocket, courgettes or grilled aubergines », explains the Dr. Ilenia Grieconutritionist and founder biologist of the private nutrition method.
Artisan or industrial?
«The difference is not only in taste, but in what we put, or do not put, inside. The artisan hamburgerprepared at home or by those who work with selected ingredients, has the advantage of being transparent. We know what it contains, where the meat or the vegetable alternative comes from, and how it was cooked. We can choose thin cuts, biological legumes, real spices and wholemeal bread. The result? A tailor -made dish, more balanced and often even tastier. The industrial hamburgeron the other hand, it is designed to last long and please to the palate immediately. Often contains additives, preservatives, artificial aromas, hidden sugars and quantities of salt higher than the necessary. Even when it looks like “light” or “vegetarian”, it is good to read the label: the longer the list of ingredients, the more likely it is that it is an ultra-processed product. This does not mean demonizing the packaged product, because practicality has its value, but learning to recognize when it can be done better. The artisan hamburger is not just a choice of taste, it is a form of care, “underlines the expert.
Hamburger: each of each of them
“A 100 grams beef burgers brings about average: 20 grams of high biological value proteins, 20 grams of fatof which about 8 grams are saturated, and variable quantities of Eme iron, zinc and vitamin B12. It is therefore not an enemy of health, provided that lean cuts and quality meats are chosen. The problem arises when the sandwich becomes a caloric bomb due to rich condiments, sugary sauces, refined bread and excessive portions. Then there are many alternatives. For example it can be prepared with white, chicken or turkey meat. The result will be a lighter dish and with a better lipid profile. But be careful of the quality of the meat and the presence of preservatives. The hamburger can be also of fish, with salmon, tuna or cod. In this case, an excellent source of Omega-3 will be, especially if the fish is fresh or well preserved. This alternative also has good digestibility and a more delicate taste », continues Dr. Grieco.
The veg choice
“You can prepare this dish also based on legumes, cereals or vegetables. The result will be rich in fiber, minerals and vegetable proteins. In particular, The legume-cereal combination guarantees a good intake of essential amino acids. The ideal is to prepare it at home, to avoid additives and ultra-procepsed ingredients. Furthermore, more and more widespread are the Vegan Hamburger “Plant-Based” new generation, which are often similar in consistency and taste to meat. They can be interesting for those in transition to a vegetable diet. However, Not everyone is “healthy”: it is fundamental Read the label and check the list of ingredients.
If you want to be sure of the result, here is the recipe for 2 people to prepare a Vegetable chickpea and quinoa hamburgers with yogurt sauce. Blend 100 grams of cooked chickpeas and 50 grams of quinoa. Add a teaspoon of curry or sweet paprika with a spoonful of chickpea flour or wholemeal breadcrumbs. Add, salt and chopped parsley. Form two burgers and cook them in a pan with a little extra virgin olive oil. Serve in a sandwich with salad, tomato and yogurt sauce, which can be prepared by adding lemon and Greek yogurt mint. A healthy and tasty meal », concludes the nutritionist.
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