These healthy burgers are made using grass fed, grass finished ground beef mixed with superfoods such as spinach and/or kale, chia seed and quinoa. I also added gorgonzola and served them on a organic whole wheat bun topped with avocado, tomato, onion, and a little bit of BBQ Sauce.
This recipe is good for any occasion, especially a fall cookout or tailgate. Feel free to alter the ingredients to sooth your taste!
Many of the ingredients I used are considered superfoods according to National Geographic’s SuperFoods Issue in April of 2016, but they are not the only publisher to agree with this. Many doctors and nutritionists will back up these facts. A superfood is a nutrient-rich food considered to be especially beneficial for health and well-being. The superfoods you can use are, but not limited too:
Spinach (Nutritional Powerhouse):
- How to choose: Check for a fresh smelling bunch that is not wilted or is not turning yellow.
- Health Benefits: Spinach is very high in vitamins (A, C, and K), minerals (iron, magnesium, manganese, and calcium), and rich in antioxidants flavonoids and carotenoids, which are said to have many health benefits.
- How to choose: get a bunch with lively leaves that are not wilted, or discolored.
- Health Benefits: Kale contains lots of calcium and vitamin C, as well as idnole-3-carbinola (used to boost DNA repairs in cells and has been shown to prevent cancer cell growth).
- Health Benefits: Chia seed has benefits with the following – Skin and Aging (high-antioxidant foods that help speed up the skin’s repair systems and limit other damage), Digestive Health (super-high in fiber), Heart Health (ability to reverse inflammation, regulate cholesterol, as well as lower blood pressure, making it extremely beneficial for a healthy heart), Help Treat Diabetes (rich in alpha-linolenic acid and fiber), Boost Your Energy and Metabolism (a serving of chia seeds each day can boost your metabolism and help burn belly fat), Stronger Bones (contains a high amount calcium), Build Muscle and Lose Weight (one of the best sources of protein), Fight Breast and Cervical Cancer (rich in alpha lipoic acid an omega-3 fatty acid), and Dental Health (rich in calcium, phosphorus, vitamin A and zinc)
- Health Benefits: Quinoa carries almost twice as much protein and essential amino acids as other whole grains. Also, quinoa has a high content of Vitamin E, calcium, and phytonutrients with antioxidants and anti-inflammatory effects.
- How to choose: You want an avocado that is slightly soft, but not too soft. You also can get a hard unripe avocado and it will become ripe on your counter in a few days.
- Health Benefits: Avocados are a heart-healthy mono-unsaturated fat known as oleic acid because it contains roughly 200 calories . The fats help control your appetite to help with weight management. Also they have all the essential amino acids (the building blocks, or “legos”, that make up protein).
- How to choose: The best tomatoes are in the summer, but regardless you want a bright red tomato with no green spots, bruising, or soft spots. You want the tomato to be firm, but not hard and not soft. To make the tomato’s flavor last longer do not refrigerate.
- Health Benefits: Tomatoes are a low calorie food. They contain large amounts of lycopene (which can reduce prostate cancer and is beneficial for one’s cardiovascular health). Tomatoes can also help lower your chances of getting pancreatic and/or colorectal cancer.
- How to choose: When picking out an onion look for glossy, paper like skin. Also, avoid ones with soft spots or uncommon odors.
- Health Benefits: Onions are high in flavonoids, which contains antioxidants and anti-inflammatory power to boost immunity, lower blood pressure, help lower the risk of strokes, and help reduce the risk of colorectal, ovarian, pancreatic, and prostate cancers.
There are other superfoods such as, mushrooms, carrots, and various beans and peas that you can blend or cut up to add to your burgers. All of these ingredients can be adjusted based off your personal preferences. Mixing superfoods in with your normal ingredients can help hide the taste from even the pickiest of eaters.
Recipe for Superfood Grass Fed, Grass Finished Ground Beef:
Prep Time 20 minutes
Cook Time 15-20 minutes
Servings 6 servings
- 1 pound DIERKS ground beef
- hand full of fresh Baby Spinach leaves, chopped
- hand full of fresh Kale, chopped
- 2 ounces crumbled Gorgonzola Cheese
- 1/2 cup Quinoa
- 1 Tbsp of Chia Seed
- 1 egg
- 2 Tbsp Bread Crumbs
- pinch of teaspoon Salt & Pepper
- hint of Paprika
- To make Gluten Free use Gluten Free Bread Crumbs and Gluten Free Buns
- any other of the suggested superfoods if wanted
- Combine and mix together ground beef, bread crumbs, egg, salt & pepper, chia seed and the quinoa in a large bowl.
- Then add the fresh spinach and/or kale, gorgonzola cheese (or a different cheese if preferred), and any other superfoods if preferred. For this recipe I split the ground beef mixture from step one into two bowls and put kale in one and spinach in the other.
- Form into 6 patties. Refrigerate patties for at least 1 hour to help hold the patties shape
- Heat a pan or use a grill at medium heat. I used a grill for this recipe. Add buns to grill amd toast them just until golden brown.
- Increase to medium-high heat or keep at medium heat to lessen the amount of smoke (it will just take longer to cook). Cook the patties until browned on both sides and the internal temperature reaches 160 F, flipping occasionally. If using a pan: drizzle cooking oil over the pan. Add more oil if the pan gets dry. Again, cook the patties until brown on both sides and the internal temperature reaches 160 F, flipping occasionally.
- Assemble the burgers by distributing the meat and toppings on the bottom bun and then the BBQ sauce (or another sauce if you preferred) as you like. Serve hot with the healthy sides of your choice.
Dierks Farm has offered grass-fed, grass-finished ground beef since 1881. Dierks Farms raises their cattle from birth to harvesting on an all forage based diet. Our cattle roam freely throughout our pastures and we administer no antibiotics or grain during our cattle’s life span. We raise cattle as God intended it to be. If you are looking for USDA Inspected and Graded Choice grass fed ground beef you can buy our beef online.