You’ve probably seen the news about a possible shortage of meat, and higher meat prices, but even if you can’t buy all the beef you’d like, you can still enjoy juicy, delicious meat burgers. Beef and mushroom burgers are better for you and are a great way to stretch the meat you have on hand.
Why mushrooms are good for you, your food budget, and the planet
Mushrooms are tan or white, and are often disregarded for their lack of deep color, which is taken to mean that they’re not worth much nutritionally. Wrong!
Mushrooms supply B vitamins, selenium and other protective compounds, and when producers expose them to ultraviolet rays, mushrooms are an excellent source of vitamin D. In fact, mushrooms are the only source of vitamin D found in the produce aisle.
Here are some facts you probably didn’t know about mushrooms’ sustainability: it’s possible to grow up to one million pounds of mushrooms on a single acre of land, and producing a pound of mushrooms requires less than two gallons of water. That’s good news for the environment.
How to use less meat and not miss it
Mushrooms have a meaty texture and a savory taste called umami which pairs well with meat. I also use mushrooms to replace meat in marinara sauce and pizza, too.
Substituting mushrooms for some meat, no matter what type, increases vegetable intake, which is always a good idea. It addition, combining mushrooms and meat naturally decreases the calories, fat, saturated fat, and cholesterol in a typical beef burger.
Mushrooms provide a savory taste and meaty texture.
How to make beef and mushroom burgers
In my beef and mushroom burger recipe, each burger uses just two ounces of lean beef. I serve the burgers on whole wheat hamburger buns, along with a large green salad topped with olive oil and pepitas (pumpkin seeds) for extra crunch and nutrition. I like to garnish my burger with a horseradish/mayonnaise mixture, sliced tomato, and lettuce.
Processing cooked mushrooms makes for a consistency that’s closer to ground beef.
12 ouncesbaby bella mushrooms or white button mushrooms
2teaspoonsolive oil
8ounces93% lean ground beef
fresh ground black pepper, to taste
2largeeggs
1/2cupseaonsed breadcrumbs
2 teaspoonsdried basil
2tablespoonsWorcestershire sauce
42-ouncewhole wheat buns, toasted or grilled, if desired
Instructions
Chop mushrooms into 1/4-inch pieces.
Add oil to medium skillet over medium-high heat. Add mushrooms and cook until tender, about 5 minutes. Remove from pan, place in medium mixing bowl, and allow to cool for 5 minutes.
Place mushrooms in a food processor or blender and pulse until they take on a paste-like consistency, about 10-15 seconds.
Add the mushrooms back to the mixing bowl and add beef, black pepper, eggs, breadcrumbs, basil, and Worcestershire sauce. Combine thoroughly. Form mixture into 4 patties of equal size.
Preheat grill or grill pan to medium-high heat.
Cook burgers for 5 to 7 minutes on each side or until they reach an internal temperature of 160˚F.
To serve, place patties on buns with desired toppings
Notes
Per serving (burger and bun): 360 calories; 11 grams fat (3 grams saturated fat); 141 milligrams cholesterol; 771 milligrams sodium; 40 grams carbohydrate; 5 grams fiber; 27 grams protein
Confession: My idea of meal prep is making a double batch of chili. I know that I should prepare more food on Saturdays and Sundays for the week ahead, but I can’t get myself to devote the time to that task, however worthy. I am good at stocking my kitchen with nutritious foods and making healthy meals and snacks, so I figure I’m doing something right. Still, getting advice from a pro about what to do when you fail at meal prep couldn’t hurt.
Why Should I Meal-Prep?
In my quest to improve my meal prep skills, I headed for Toby Amidor’s latest creation, The Healthy Meal Prep Cookbook. Not only does this registered dietitian/nutritionist and working single mother of three prepare delicious and nutritious food ahead of time, she found the energy to write about it so that we can, too.
According to Toby, you (and I) should invest in meal prep because it saves time and money; it’s easier to control portions, which helps promote weight control; and you’ll avoid take-out food and processed products to get a meal on the table fast.
If you’ve never prepped meals before or want to be better at it, you can’t go wrong with The Healthy Meal Prep Cookbook. There are more than 100 recipes to choose from, designed with simple-to-find ingredients, including Apple Walnut Loaf, Slow-Cooker Three Bean Chili, Arugula Salad with Salmon, and Mason Jar Key Lime Parfaits.
Have I mentioned the two-week meal plans for those interested in Clean Eating, Weight Loss, and Muscle Building? You’ll have no excuse not to shop for nutritious foods when you see Toby’s detailed ingredient lists to make following these plans a breeze.
Now, that’s some kind of meal prep! Doesn’t this look delicious? (Photo courtesy of Nat & Cody Gantz)
Don’t let these meal prep myths hold you back from trying to do better!
Easy, Healthy, and Delicious Recipes
Even if don’t completely embrace meal prep, nobody’s stopping you from enjoying Toby’s delicious recipes. That’s what I do! I’ve read The Healthy Meal Prep Cookbook, nodding my head in agreement at what Toby recommends, but the fact remains that while I like the idea of having meals ready to eat at a moment’s notice, I prefer more flexibility at meal time. (Read: I am in no way as organized as Toby.)
I have been feeding a family of five for years, so I do have some kitchen skills, which I allude to at the beginning of this post. I mostly know what I’m making during the week, and I shop regularly for food so I always have nutritious ingredients on hand.
17 Meals You Can Make in Less Than 5 Minutes
Here are some of my favorite “fast food” ideas.
Breakfast/Snack
• Top a 2-ounce whole-wheat bagel with 2 tablespoons peanut butter, almond butter, or sunflower seed butter. Serve with 8 ounces 1% low-fat milk or fortified soy milk, and fruit.
• Spread 2 slices whole grain bread with 2 tablespoons sunflower seed butter, and top with 1 small banana, sliced, or 2 tablespoons raisins.
• Scramble 2 eggs and divide equally between a small whole-wheat pita pocket that’s been cut in half. Add salsa, a handful of spinach, and 1⁄4 cup shredded reduced-fat cheese, if desired. Pair with 8 ounces milk or fortified soy milk.
• Scramble 2 eggs with 1⁄4 cup diced mushrooms, and 1⁄4 cup shredded reduced-fat cheddar cheese. Serve with 2 slices whole-wheat toast, and fruit.
• Pair 1 hard-cooked egg with 8 ounces low-fat yogurt, 1 slice whole-grain toast, and fruit.
• Halve a cantaloupe or honeydew melon, remove the seeds, and fill with 1 cup cottage cheese or low-fat yogurt. Serve with a whole wheat roll.
Lunch/Dinner
• Microwave a medium white potato. Scoop out the insides and mix with 1 cup cottage cheese. Return the filling to the potato skins and warm in the microwave. Add a green salad.
• Top 1 whole-wheat pita round covered with tomato sauce with sliced part-skim mozzarella cheese. Broil until cheese melts. Serve with 8 ounces 100% orange juice.
• Make a quick quesadilla using two whole-wheat 7-inch sandwich wraps, 2 ounces chopped leftover chicken, and 1 ounce Monterey Jack cheese. Grill in a skillet. Enjoy with fruit.
• In a bowl, layer 1 cup cooked whole-grain couscous, 1 cup cooked vegetables, and 4 ounces cooked leftover salmon, or canned or pouched salmon.
• Arrange 4 ounces canned or pouched, drained tuna, 10 whole-grain crackers, and sliced red bell pepper, and enjoy.
My go-to fish meal: breaded haddock topped with a can of undrained chopped tomatoes and dried parsley with vegetables and whole grain bread. That’s dinner!
• Mix 1 cup canned reduced-sodium lentil soup and 1 cup cooked pasta or other leftover cooked grain such as farro, brown rice, freekeh, or quinoa. Serve with 8 ounces milk or fortified soy milk and fruit.
• Combine 1 cup canned white beans, drained, with 1 tablespoon olive oil and 4 ounces peeled and raw shrimp in a skillet. Cook until shrimp are pink. Serve with fruit or vegetables.
• Saute 1⁄2 pound 100% ground skinless turkey breast meat or 95% lean ground beef with chopped onions and 1⁄2 teaspoon ground cumin. Spoon cooked meat equally onto 2 whole-wheat tortillas along with chopped tomato, lettuce, and plain yogurt. (This dish serves two.) Serve with fruit or vegetables.
• Coat 4 ounces thinly sliced chicken breasts or tenders with flour. Heat 1 tablespoon canola oil in a medium skillet over medium heat. Cook chicken for about two minutes on each side. Place chicken on a whole-wheat sandwich bun and garnish with tomato and lettuce, and avocado, if desired. Serve with 8 ounces milk and a piece of fruit.
• Quick fried rice: Heat 2 teaspoons canola oil in a medium skillet. Add 1 cup cold cooked white or brown rice, 1⁄4 cup chopped onion, 1⁄4 cup cooked peas or diced carrots or both, and 2 beaten eggs. Toss the entire mixture until the egg is cooked. Season with a dash of low-sodium soy sauce. Serve with fresh fruit.
• Place 4 ounces cooked shrimp, canned or pouch tuna, cooked or pouch salmon, cottage cheese, or tofu, on top of 2 cups chopped leafy greens and 1⁄2 cup grape tomatoes. Top with a mixture of 2 teaspoons olive oil and balsamic vinegar. Serve with whole-grain bread or roll.
Whether or not you plan your meals out to the last green bean, it’s a good idea to have nutritious foods on hand to rustle up healthy meals and snacks in minutes. Here’s a list that you can tailor to your needs.
A few must-have items from my refrigerator.
Refrigerator/Freezer Items
• Eggs
• Plain yogurt, Greek or regular
• Boneless, skinless chicken breasts
• Grated hard cheese, such as cheddar and Monterey Jack
September is National Family Meals Month. I’m a big fan of eating together, but I also know that even the thought of making that happen on a regular basis can be overwhelming. That’s why it’s a good idea to have 5 stress-free family meals on repeat!
Why Family Meals Matter
It’s no wonder why there’s an entire 30 days devoted to encouraging families to eat together more often. Experts frequently tout the benefits of family meals, including better nutrition, improved school performance, and higher self-esteem in children.
In a perfect world, spouses, partners, and kids would be home at the same time, nobody would be cranky, tired, or hormonal, and nobody would complain about the food. But we know that rarely happens.
Still, as the mother of three, it’s important to try.
Sitting down together over a meal helps kids in a number of ways, no matter how often your three year-old wanders off in search of something more interesting, your partner turns up late, or your teen turns up her nose at what’s for dinner.
Do you really need to eat together as a family?
Family meals help kids develop a sense of regularity and routine that could carry into later life. A study of college students suggests eating at the same time promotes better nutrition. And, eating together allows you to teach kids good table manners and expose them to new foods.
If you can’t make family meals happen as often as you like, take comfort in this: A large study that examined the effects of family dinners on children found that spending time with your kids and taking an interest in their daily lives matters most for their well-being, whether that happens during at meal times, or at other times.
Interested in more family meals with less stress? I highly recommend lowering your standards.
5 No-Fuss Family Dinners
Keep dinner as simple as possible. Cook at home as often as you can, and don’t worry about dining out or ordering in every so often, but do make healthier choices.
Here are five healthy dinners you can have on the table in 20 minutes or less:
Stir-fry 8 to 12 ounces of lean ground beef or 100% ground skinless, boneless turkey breast with a large chopped onion, cumin, and salt and ground black pepper. Combine with 1 cup canned, drained black beans. Spoon the cooked meat/bean mixture onto 4 whole wheat tortillas. Top with shredded cheese, chopped tomato, lettuce, and low-fat sour cream. Or make this chili, and pair it with fruit.
Store-bought rotisserie chicken; salad of prewashed greens, cherry tomatoes, and olives; quick-cooking grain such as whole wheat couscous, and milk.
Grilled cheese or tuna melt with sliced tomato; cup of lentil soup (beans are vegetables!); fruit, and a cup of yogurt.
Serve Brinner (breakfast for dinner): French toast made with whole grain bread, fruit, milk; pancakes made with whole wheat flour served with fruit and milk; or an omelet prepared with cheese and leftover vegetables, with fruit, milk, whole grain toast or roll.
Pizza prepared with whole grain tortillas or whole wheat Naan bread and store-bought shredded cheddar cheese; green salad; fruit.
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome!
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome!