Are you ready for this?

Are you sitting down?

What I am about to tell you is not often told……

Beef burgers….yes a burger with an actual patty (none of that lettuce crap) and beef as the protein, is a perfectly healthy and balanced meal.

Earth-shattering. I told you.

Before studying nutrition, and going only off social media, I was scared to eat both carbs and red meat. Hell would have had to freeze over before I ate them both TOGETHER. I had been brainwashed into only thinking of the negatives around food i.e. calories. However, it wasn’t until I started learning about the benefits of food groups and what they could do for, not against, my body that I started changing my narrative around food and what I was eating.

Instead of seeing a beef burger as “fattening”, I now see it like this and encourage all my clients to do the same:

• Bread bun = energy. Carbohydrates are our bodies main and preferred source of energy. This bun is going to contribute to the energy I not only need for survival but to ensure I have a killer productive day! Wholegrain carbs are preferred but hey, if it’s white, it ain’t gonna kill you! Try to be flexible with what others are having.

• Beef patty = beautiful source of iron. This patty is going to be so nutritious for my insides and up my daily iron intake, which is even better if it’s that time of the month (TMI?! = never with me)! I love having red meat 2-3 times a week. This is a personal preference and it helps me feel balanced and strong.

• Mayo = ummmmm delicious. Do you need any more convincing? Stick to a controlled portion i.e. thin spread. If you are wanting to maintain a healthy weight, avocado is always a healthy alternative spread.

• Veggies and herbs = nutrients galore! The more colourful the better. Here I am flooding my body with goodness. Veggies are also full of fibre, so I will feel fuller for longer, as opposed to adding no veggies to the patty.

When you start to look at the positives of what you are eating, rather than the negatives, everything changes.

Trust me.

So enjoy this patty, guilt-free!

G x

Prep time: 15 min

Cook time: 30 min

Serves 4

Ingredients

2 carrots, grated, keep the skin on for added fibre

1 knob of ginger, grated

1⁄4 cup extra-virgin olive oil

1 cup breadcrumbs

1⁄4 cup milk

1 egg

500g lean beef mince

1 cup coriander leaves, finely chopped

1 cup mint leaves, finely chopped

1 tbsp chilli paste

2 spring onions, white part only, finely chopped

4 wholegrain or sourdough burger buns, halved

Whole-egg mayonnaise, to spread on buns

2 cups spinach leaves

Sea salt and cracked black pepper, to season

Method

Preheat oven to 180 degrees Celsius. Place the shredded carrot and ginger in a bowl, add half the olive oil and stir to combine. Season with sea salt and cracked black pepper. On a baking tray, lined with baking paper scatter the carrot mixture flat on the tray. Cook for 20, or until crispy.

While the carrot mixture is cooking, place the breadcrumbs, milk and egg in a large bowl to combine. Add the mince, herbs, chilli paste and spring onion. Mix well and divide mixture into four patties.

Heat the remaining oil in a large non-stick frypan over medium heat. Cook the patties for 5 minutes, each side, or until cooked through.

Spread the base of the bun with mayonnaise and top with the spinach leaves, patties and crispy carrot mixture. Top with the remaining bun halves and enjoy!