Beef-Free Burgers: 8 Healthy Picks | HuffPost Life

8 Healthy, Beef-Free Burger Alternatives

By

Executive Editor, RealSimple.com

The last few months haven't been kind to ground beef. First came the news about pink slime, an ammonia-based filler that grossed us all out. Then this week came a confirmed case of mad cow disease in California -- and while that cow had, thankfully, not entered the food chain, we wouldn't blame you if the whole situation put you off beef for a while.

So what's a burger lover to do? Fortunately, there are super-tasty, beef-free alternatives. Added bonus? Prepped the right way, they're usually healthier, too.

"Almost anything is a better choice than beef," Elizabeth Somer, RD, author of "Eat Your Way To Happiness," told The Huffington Post. Here, eight equally delicious options.

Black Bean(01 of08)

Mashed black beans can make a satisfying, nutritious burger swap. Somer recommends mixing them together with onion, garlic and chiles for a meal that is high in iron, fiber and a variety of vitamins and minerals. And they're cholesterol- and fat-free to boot! (credit:Flickr: Emily Levenson)

Tuna(02 of08)

Fire up the grill with a few tuna steaks on a piece of foil, suggests Erin Dow, a chef for the Guiding Stars nutritional guidance program. For a simple preparation, brush on a bit of soy sauce and sprinkle on some crushed fresh ginger and sesame seeds.Serve with some julienned red peppers and cucumbers, either with a regular burger bun (whole grain is best!) or a piece of bib lettuce to make a lettuce roll.A serving of tuna has fewer calories than a beef patty -- and also packs a punch of heart-healthy omega-3 fatty acids.Dow says the recipe also works for other types of fish, like salmon or sole.Certain types of tuna have high mercury counts -- for advice on choosing the healthiest variety, click here. (credit:Alamy)

Portobello Mushroom(03 of08)

For a meaty texture minus the meat, portobello mushrooms are a great pick, Dow says. Unlike other mushroom varieties, portobellos don't have much moisture, meaning they won't shrink up. Throw a few on a hot grill with a bit of olive oil, salt and pepper -- pull them off just before they look done on the outside so they don't get mushy on the inside, she suggests.Serve with a bun, tomato and lettuce -- portobellos are cholesterol-free and far lower in calories than the beef alternative. For extra satisfaction-factor, pile two on a bun. "It'll give you more of the thickness you'd expect from a burger," Dow told The Huffington Post. (credit:Flickr: bump)

Salmon(04 of08)

"Canned salmon makes great patties," Somer says -- just prep them like you would a beef burger. This meal also offers a hefty portion of omega-3s, EPA and DHA, she says, known to lower risk for heart disease, dementia and depression. And canned salmon is also loaded with calcium. (credit:Flickr: Naomi Ibuki)

Falafel(05 of08)

For a vegan, lower-cal option, try this DIY falafel burger from Dow: Start with two 15-ounce cans of chickpeas, half of a medium, diced onion, the juice of one lemon, two teaspoons of cumin, a tablespoon of parsley and salt and pepper to taste. Roll out the ingredients together into a floured surface and form four patties. Grill them up for 10 minutes on the grill or two to three minutes in a pan with olive oil -- then serve in a pita with some sprouts, cucumbers and (a little) tahini sauce.Chickpeas are low in saturated fat, cholesterol and sodium, and high in dietary fiber, protein, folate and manganese. (credit:Alamy)

Turkey(06 of08)

Perhaps the simplest swap of them all, subbing out turkey for beef in your burger recipe can save you more than 100 calories per four-ounce patty, Somer says.Shaving off just 100 calories a day can help you lose a pound in a month. (credit:Flickr: timsamoff)

Lentils(07 of08)

Like black beans, lentils are another tasty legume to beef up your burger (just sub mashed lentils in for black beans in the recipe on the first slide).Lentils are rich in iron, thiamin, dietary fiber and folate. (credit:Flickr: The Last Cookie)

Chicken(08 of08)

For a healthier twist on the old standby, try swapping out a low-fat ground chicken for ground beef. For extra flavor, Dow recommends mixing up a pound of ground chicken with a quarter cup of pesto and a quarter cup of parmesan cheese. Then form into patties, throw 'em on the grill and serve on baguettes with some basil and a bit of fresh mozzarella. "Easy peasy," she says. (credit:Alamy)

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