Healthy and super-quick avocado turkey burger recipe
-Aug 8, Hannah Hargrave, Nutrition -
Who says burgers have to be bad for you? We’ve got a recipe for one that tastes amazing but can keep you looking youthful too.
Burgers get a bad rep because all too often they come dripping in grease, overloaded with sugary ketchup and topped off with processed cheese. But, we wanted to prove you can still get the flavour without the guilt, with this recipe that’s also packed with anti-ageing ingredients.
For the burgers
260g turkey mince – make sure it’s less than 5% fat
2 grated garlic cloves
1 large egg
1 small red onion
For a side of sweet potato wedges
1 large sweet potato
15g coconut oil
1. Preheat the oven to 180C.
2. Peel and chop up the sweet potatoes and toss in the coconut oil and place in the oven for 25 minutes or until cooked.
3. Mix the mince, onion, garlic, egg and apple up in a bowl and sprinkle in the paprika.
4. Split the mixture into two patties and place on a baking tray.
5. Cook them for 15-20 minutes ensuring they’re cooked through.
6. Slice up the avocado and put on top of the burgers and serve either in a bun or without and with the sweet potato wedges on the side.
What the ingredients do for you
Turkey is a low fat protein which repairs muscles and cell damage and keeps skin tight. The dark meat actually contains double the amount of riboflavin and zinc than the white meat. Zinc is essential for the production of collagen which keeps your skin looking youthful.
Garlic is a powerful weapon for smooth skin. It contains allicin which is a potent antioxidant. Garlic is also packed with zinc, selenium and vitamin C which all keep your skin happy.
Eggs are filled with omega-3 fatty acids, protein, selenium and zinc. In addition the yolk contains biotin which is needed for cellular fat production in the body. They are also said to contain an ingredient that helps to you feel good too.
Avocados are loaded with vitamin E and other antioxidants which are fantastic for your skin. Most notably avocados contain carotenoids which have anti-inflammatory properties.
Coconut Oil is a healthy fat which is good for your heart and your waistline.
An apple a day could keep the skin doctor away. They have high levels of vitamin C which helps to build collagen. It’s also a powerful antioxidant which reduces the free radical damage to your skin from sun exposure and pollution. They also contain skin brightening vitamin A.
Sweet potatoes are high in vitamins A and C. Carotenoids – the type of vitamin A in sweet potatoes – help to slow the breakdown of collagen
Paprika is rich in beta-carotene which is converted into vitamin A which as we know is key to healthy skin and a bright complexion.