Perhaps one of the most popular foods of summer is the burger. Juicy, smoky, chewy... what’s not to love?
There are those of us who love the classic top-pings of lettuce, tomato and onion, but what if you want to spice things up? Maybe you want to impress at the next BBQ or you’re simply over the status-quo. Here are some tips on toppings that bring loads of flavor, with the added benefit of keeping things healthy.
Microgreens
Who doesn’t love some greens with their burger? Instead of the usual lettuce, why not try microgreens? These small sprouts come in many different varieties and are full of flavor while adding a satisfying crisp to any burger. As a bonus, they provide valuable nutrients such as vitamin C, vitamin K and various A and E vitamins. Microgreens can be purchased in a variety of places and should be available in your local grocery store. Alternatively, they can be grown on your very own countertop all year round.
Pickled vegetables
Pickles have long been a favorite topping for hamburgers, but the deli-cious possibilities that pickling holds doesn’t end with cucumbers. Pickling describes the process of anaerobic fermentation of foods placed in brine or vinegar. You’ll often see salt added for flavor, but it is becoming increasingly popular for herbs and other low-sodium sea-sonings to be used in pickling instead (making them friendlier to those who may be watching their salt intake). Pickled vegetables that add a zingy punch to any burger include okra, cabbage, radishes and onions. The benefit of topping your burgers with pickled vegetables is two-fold- first, you get all the nutritional benefits of the chosen veggies, and second, they are incredibly shelf-stable and will keep in your refrigera-tor for a long time.
Cashew cheese
Dairy can be difficult to digest for some individuals, but that shouldn’t stop you from enjoying a cheesy, flavorful burger; try cashew cheese! This cheese-like delight is made from cashew milk (ground cashews soaked in water) and can be turned into many classic cheese favorites by adding a thickening agent and spices, or even through fermenta-tion. Not only can this simple substitute keep your digestion on track, it also provides monounsaturated fatty acids, B vitamins, A vitamins and vitamin K. Cheese alternatives are becoming more available. However, not ev-ery store may offer it. You may need to experiment with some recipes at home, but it will surely be worth it!
Grilled peaches
Sometimes a perfectly complementing pair consists of two very differ-ent pieces. Grilled peaches on hamburger may be the pairing you’ve been missing out on. A medium-sized peach offers approximately 50 calories and 15 grams of carbohydrate, 13 grams of sugar, 2 grams of fiber, and 1 gram of protein. Additionally, a peach provides 6 percent of your daily vitamin A and 15 percent of your daily vitamin C needs. Grilling your peach slices alongside your burger patties for a few minutes will caramelize the natural sugars contained within the fruit, adding a greater depth of flavor. Just remember, the riper the fruit you start with, the higher the sugar content, so riper peaches cook quickly and run the risk of burning!
Coleslaw
Coleslaws are an excellent way to add textural crunch and flavor to a burger without too much effort on your part. Enjoyed since the 18th century, coleslaw is quite literally derived from the Dutch word “kools-la” meaning cabbage salad. Traditionally coleslaw mainly consists of shredded cabbage and vinegar or mayonnaise-based dressing, but who said slaws have to be traditional? Add sesame seeds and soy sauce for an Asian-inspired slaw, sub the traditional cabbage for carrots or broccoli, incorporate watermel-on rinds to further your use of the summer fruit, or make a unique slaw with a hint of lime and cilantro! An easy trick is to find a good “base” coleslaw recipe and then experiment with flavors you know you like!
Here is a good vinegar-based coleslaw recipe to begin with:
- 1/2 thinly sliced head of green cabbage
- 1 cup of thinly sliced red cabbage
- 2 whole shredded carrots
- 3 thinly sliced green onions
- 1/4 cup of apple cider vinegar
- 1 tablespoon of honey
- 1/4 cup of olive oil
- Kosher salt and fresh cracked pepper to taste
In a small bowl, you will whisk together your olive oil, honey and apple cider vinegar. In a larger bowl, combine your shredded cabbages, carrots and onions. Pour your whisked together wet ingredients and season to taste with salt and pepper! You can keep this covered and in the fridge for up to a week (unlike pickling, there isn’t a ton of acid so it will spoil faster). There are so many wonderful options to choose from when deciding how to dress up a good burger. Honestly, there are no bad decisions! While we would never advocate for you to abandon your favorites, we encourage you to find something new to enjoy on top of your summer patties.
About the authors:
Katie Arnette is currently a senior in MTSU’s Dietetics program. She has previously earned a B.S. in Molecular Biology from Eckerd College and enjoys filling her spare time with anything food, family or fitness related.
Montana Tomsett is currently a senior in MTSU’s Dietetics program. She works as a barista in her spare time, is a mama to her rescue cat and is about to celebrate her one-year anniversary with her husband.