Better Burgers

Burgers are never going to make it onto a list of "healthy foods". Yet despite their negative health and environmental impacts (ranging from heart disease to antibiotic resistance to global warming) who doesn't love a burger?

And these days there are plenty of alternatives, from plant-based burger substitutes to laboratory grown meat cells. I've tried several of the plant-based options and I have to admit that some of them are pretty good - portabello mushroom and black bean seem especially tasty substitutes. But the fact is, there is no danger of mistaking them for the real thing.

So what do you do if you are trying to eat right and mind your health, but not ready to part ways with that 4th of July Fresh Off the Grill hamburger? Here are 5 things from Consumer Reports On Health newsletter that you can do to have your burger and make it healthier too.

1. Watch your portions.
    The "large" burgers served at fast food places are usually 1/4 pound of beef. In a restaurant your $12 burger may be two or even tree times that size. Try making your burgers about 1/3 of a pound and not more than 1/2 pound. Its plenty of meat.

2. Mix in some extras.
    Lean ground beef gives you less fat but it can also dry out when cooked on a grill. Mixing in some other ingredients can add flavor and keep your burger juicy without sacrificing anything. Try a puree of mushrooms and onion made in your blender. Or cracked bulgar, a grain with a meaty consistency that will soak up the flavor of the meat. Or find your own add-in. Go ahead, experiement when no one is looking. Replace from 1/4 to 1/3 of the meat with your add-ins and grill as usual.

3. Upgrade the bun.
    Most hamburger buns are made from "enriched white flour". Using a whole grain bun will add fiber and other nutrients to your burger. Also, watch the size of your bun. They can easily add 250 calories or more and you don't really need a giant bun since you've used a smaller burger (see #1).

4. Grill the safe way.
    High temperature cooking like on a grill can cause the formation of compounds in the meat that are known to increase cancer risk. Let the coals burn down a bit or turn down the propane. Avoid flameups. Flip the burgers frequently while cooking. It takes a little longer but they turn out just as well.

5. Make a salad on your burger.
    Pile on the produce. Red onion, sliced tomatoes and leafy green lettuce add flavor, texture and nutrition. Use your imagination. Grilled pineapple slices, sliced avocado, sauerkraut. mushrooms and red, green or even jalapeno peppers all make great toppings. You may find you can even forgo the cheese. Maybe. That's a tough one.

Eating healthy and well is not all about eating rabbit food. How much you eat, how you prepare it and what you have along with it makes a big difference. So go ahead, fire up that grill. Just be more intentional about what you throw on it.