Do you want a good burger this evening? Here are all the tips from the dietician-nutritionist to treat yourself without putting your figure at risk or harming your health!
The burger is “the” meal that brings people together. And because we know that fast-food burgers are often disappointing (in addition to being bad for the figure as well as for your health…), many of us try the experiment in the kitchen!
Good news for burger lovers: “a burger is not necessarily hyper-fatty, hyper-sweet, hyper-salty or even hyper-calorie! says Nathalie Négro, dietitian-nutritionist. It only takes a few tips to reduce the nutritional bill… without sacrificing pleasure.“Here is the specialist’s advice:
1 – Choose quality meat
“If you can, buy your minced steaks from a butcher’s shop: there, you will be sure that they are made from rump steak, a very low-fat meat.” recommends Nathalie Négro. Otherwise, choose minced steaks with 5% fat at the supermarket.
2 – Don’t forget the bacon
“Contrary to what you might believe, bacon is not ultra-calorie!” says the dietician. At the supermarket or butcher’s shop, choose slices of bacon fillet and put one in each burger.
3 – Avoid industrial burger buns
The reason ? “They are often too fatty and too sweet!” says the dietician. Two options are available to you: you can make your own burger buns (it’s not very complicated, see the recipe below) or opt instead for sliced country bread – buy from your baker or supermarket.
- Recipe: low GI burger buns.
For 4 buns (so 2 burgers). Rehydrate 8 g of dehydrated baker’s yeast with 250 mL of lukewarm water and leave to rest for 10 min. In the bowl of a food processor, pour 300 g of T110 wheat flour and 100 g of chickpea flour, 1 tbsp. to c. salt and 1 tsp. to c. spices of your choice (optional), then add the water + yeast mixture and 3 tbsp. to s. hazelnut oil. Knead at medium speed for 10 min. Cover with a clean cloth and leave to rest for 1 hour. Punch down the dough with your fist, then form 4 balls. Place them on a sheet of baking paper and leave to rise again for 30 minutes under a cloth. Preheat the oven to 250°C with the baking tray inside. Brush the balls with a little milk using a brush, then sprinkle with sesame. Slide the sheet of paper with the balls onto the hot baking tray and bake for 25 minutes, reducing the oven temperature to 200°C.
Source : At the end of this book, you will know how to cook low GI – Élisabeth Guedes, ed. Larousse.
4 – Prepare a tasty sauce
Avoid the classic duo (but devastating for the figure) mayonnaise + ketchup. “Instead, prepare a good, well-concentrated tomato coulis with herbs – basil, thyme, Provence herbs…” advises Nathalie Négro.
5 – Cook the fries differently
“Fries in oil are (of course) very fatty, so not recommended when trying to take care of your figure and your health…” notes the specialist. Who therefore advises cooking your fries in the oven or in the hot air fryer!
Finally, for a truly successful burger, don’t forget the cheese (one or two nice slices of cheddar, Comté, Emmental, etc.) and the garnish (one or two slices of tomato, a nice salad leaf. ..). Enjoy your food !
Thanks to Nathalie Négro, dietician-nutritionist and head of the Nutritional Center of Brides-les-Bains thermal baths.