Over the years, the humble burger has developed into a lot more than it used to be. On Saturday, 28th May, burger lovers from all over the world will celebrate the global celebration of their favourite fillings stuffed between two buns, lettuce cups, or slices of bread.
Burgers often centre around a classic beef patty, but experts warn that it’s not the most nutritious food available. The Tassal ambassador and leading dietitian shares how we can celebrate World Burger Day this year in a healthier way, with salmon as a better protein choice.
“Burgers are a classic meal option, although their high-calorie, fast-food reputation causes many people to avoid them,” says Susie. “The good news is that burgers can be part of a healthy, well-balanced diet, especially when you include a variety of healthy protein sources and nutritious add-ons.”
According to Susie, burgers, when eaten as part of a healthy and balanced diet, contain high-quality protein and essential nutrients, such as –
- Iron
- Zinc
- B vitamins
This is especially so if the main protein is switched for one that contains more nutrients, such as salmon.
“Nutrition-wise, the protein content of Tassal’s Tassie salmon burger patty is similar when compared to a beef patty of a similar size. The bonus with salmon though is that they’re higher in heart-healthy Omega-3 fatty acids, as opposed to their fast-food counterparts which are loaded with saturated fats that can drive up cholesterol and increase the risk of heart disease.”
Susie continues to say “veggies should be a mainstay in a burger meal too – with fresh tomato, greens and cucumber on top, along with sides like sweet potato fries. Playing around with healthy ingredients and adding more veggies can give your next burger the healthy balance that you crave.”
In Susie’s opinion, condiments like tomato and barbecue sauce are loaded with added sugar, so be aware when using them on your burger. Instead the use of flavourful condiments like pickles, spices, and homemade dressings is recommended.
“Burgers can be part of a healthy diet…….Always remember, balance is key when it comes to eating a healthy diet!”
For an outstanding salmon burger recipe on World Burger Day, try Tassal’s Scrambled Egg and Smoked Salmon Burger with Beetroot Relish for breakfast, Tassal’s Low Carb Salmon Burger for lunch or Tassal’s Salmon Burger with Kale, Mushroom, and Orange for dinner. For more information please visit https://www.tassal.com.au/product/tassal-tassie-salmon-burgers/
