Summer-Time Turkey and Quinoa Burgers

SUMMER TIME TURKEY AND QUINOA BURGERS

These burgers are a low-fat alternative to beef and can be tossed on the grill the same way you would cook the traditional version; add a zesty chutney adding color and more flavor to your plate. Make extra chutney and use it as a dip for fresh vegetables.  All burgers must have a side item; eliminate the chips or fries and keep that plate healthy from edge to edge.

Ingredients

• 1 tsp oil
• ½ tsp cumin seeds
• ½ cup finely chopped onion
• 2 cloves garlic, finely chopped
• ½ cup cooked quinoa
• 1 lb ground turkey
• 2 tsp ground turmeric
• 1 tbsp garam masala
• ¼ tsp salt (or more to taste)

Directions

1. Heat oil in skillet over ­medium-high heat (the oil should be hot but not smoking). Add cumin seeds and stir until seeds change color from light brown to semi-dark brown.
2. Add onion and cook about 2 to 3 minutes, while stirring, until onions become translucent. Add garlic and cook 1 minute. Transfer mixture to a bowl, then add quinoa, turkey, turmeric, garam masala, and salt; mix well.
3. Form turkey mixture into 6 burgers. Brush with oil. Heat skillet or grill pan over ­medium-high heat. Add burgers and cook about 3 to 5 minutes per side until golden brown. (Burgers may also be broiled if desired).
4. Serve dressed with your favorite chutney for added flavor.

Serves: 6

Nutrition (per serving): 120 calories, 2.5g fat (0g sat fat), 30mg cholesterol, 240mg sodium, 7g carbs, 1g fiber, 20g protein

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Eating "Local"

Shopping at farmers’ markets and eating locally grown food is one of the best ways to find high quality ingredients, be environmentally friendly, and help support your community’s economy.

But to get the biggest benefit out of your local market, it helps to know what to look for and what questions to ask the farmers. 

When your produce is hand harvested from a farm near you, it is more nutrient dense and those nutrients are passed along to your body with a freshness that isn't provided when you have to wait for it to travel across the country or from another country for that matter.

A Few Key Tips/Questions to Ask When Shopping in Your 'Backyard'

- Does the farm use pesticides? What is the process for producing the food?
- If you are looking for meat: Is the beef from a grass-fed environment? Grass-fed beef provides healthier fats.

- Are your chickens free-range or raised in a pasture? 

- If you are looking for a particular item: What is the growing season if I wanted to consume the freshest _________ ?

These are just a few suggestions and ideas that hopefully provide a brief education on local farming.  Brainstorm ways that you can eat healthier, stay healthier, and feel better, by using local farms.  A lot of cities have various co-op groups that provide a list of produce and meats 

that are in season, where you can choose what you want and it is hand delivered to your door step. 

Knowing that your food consumption is better than it was before with a few minor, yet major changes in how you eat what you are already eating, can get you faster progress towards your goals!!

Happy Monday!

In Health, 

Zeke Samples - IFA, - IDEA

Surrealbody@gmail.com