Eat Well Recipe: Grass-Fed Beef & Mushroom "Blended" Burger [Dinner]

Grass-Fed Beef & Mushroom "Blended" Burger

This "blended" burger utilises a culinary technique that reduces saturated fat and increases fibre by incorporating finely chopped mushrooms into the beef.1


Grass-Fed Beef & Mushroom "Blended" Burger

Ingredients

  • The Blend: 8 oz grass-fed lean ground beef, 1 cup finely chopped white button or cremini mushrooms.
  • Seasoning: 1 tsp coconut aminos, ½ tsp garlic powder, salt, and black pepper.
  • Base (No Bun): 2 large Portobello mushroom caps or thick slices of heirloom tomato.
  • Side: 1 cup steamed edamame (in pod or shelled).
  • Protein Add-on: 4 oz firm tofu cubes tossed in 1 tsp miso paste and ½ tsp grated ginger.

Instructions & Method

  1. Prep the Meat: In a bowl, mix the ground beef with the finely chopped mushrooms and seasonings. The mushrooms should be chopped to the consistency of the meat.
  2. Cook Burgers: Form into patties. Sear in a hot skillet for 4–5 minutes per side until the internal temperature reaches 160°F.
  3. Sauté Tofu: While burgers rest, quickly sear the ginger-miso tofu cubes in the same pan until golden.
  4. Assemble: Place the burger patty on a large mushroom cap or tomato slice. Serve alongside the steamed edamame and ginger-miso tofu.


Tips for Success & Diabetes Prevention

  • The Mushroom Effect: Adding mushrooms reduces the total calorie and saturated fat content while adding "umami," making the meal more satisfying without the need for sugary condiments.2
  • Skip the Bun: Removing the refined white bun eliminates a significant source of simple carbohydrates, preventing the sharp insulin spikes that contribute to insulin resistance.
  • Soy Synergy: Edamame and tofu provide isoflavones and additional fibre, which have been shown to help regulate glucose levels and improve metabolic health.
  • Grass-Fed Quality: Grass-fed beef contains higher levels of Omega-3 fatty acids and CLA (conjugated linoleic acid), which help combat systemic inflammation.3

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The content published under the "Eat Well" section, including all recipes, tips, nutritional information, and general health commentary, is provided for informational purposes only.

This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
  • Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
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