22 Jun Get Creative with These Healthy, Delicious Burgers for Your Summer Barbecues

It’s SUMMERTIME! The barbecue is fired up and you’re ready to indulge in the flavors of summer – juicy burgers, hickory barbecued chicken and corn on the cob sizzle on the backyard grill.

Over the summer, though, we almost always slip into that comfort zone of cheeseburgers or hotdogs. And though there’s nothing wrong with that, a meat-heavy diet isn’t only hard on our bodies but also our environment. According to The Guardian, an estimated 18% of world’s emissions (more than all transport combined) are created by the meat industry.

Sustainable eating isn’t just a fad now, instead our responsibility as consumers. Part of eating healthier and making the world we live better is eating in-season vegetables, fruits, and fish.

The New York Times had a great blog about meatless summer burgers. I wanted to take a moment to share some amazing basic burger alternatives that will reduce our carbon footprint without compromising the smoky summer flavor we’ve been waiting for all these cold months.

• Teriyaki Portobello Burgers: Portobello mushrooms are packed with nutrients: protein, thiamin, Vitamin B6, Folate, Manesium, Zinc, Manganese, dietary fiber … Their meaty consistency is ideal for burger-making. Take off the stems and marinate the mushroom heads in Teriyaki sauce with garlic and a squeeze of lemon. Put them on the grill (5 – 7 minutes per side) and melt your favorite cheese on top just before serving. With the stems, you can make a caramelized onion and stem sauce on the side as one of your favorite burger toppings. Serve on a whole-wheat bun with your favorite burger makings: tomatoes, lettuce, arugula, sauces and more! (Portobello and Blue Cheese, Portobello Rosemary Burgers, Portobello Barbecue Burgers … pretty much any burger you can imagine can be replaced by this magical mushroom … the sky’s the limit!)

• Blue Cheese Buffalo Chicken Breast Burger: Marinate chicken in a buffalo sauce overnight. (Make sure you follow these basic “safe grilling” tips to keep the flavor up and the carcinogens down.) Grill the chicken breasts and indulge in some of your favorite burger toppings, making sure to include crumbled blue cheese and crisp bacon (if you’re wanting something decadent). Serve on ciabatta rolls with arugula and crunchy veggies.

• Bring on the Black Bean Burgers: In a blender mix onion, garlic, a can of black beans, one egg, bread crumbs and salt. Add another can of black beans and form burgers, as you would with regular meat. The consistency is almost the same. Now it’s just a matter of deciding how to spice them up: Monterey jack cheese, red onions and avocado. Spicy Southwest with cilantro, tomato, onion, Chipotle ketchup, corn, and lime for zest.

• Tofu Burgers – don’t shy away from soy: Soy is a great source of protein, good fats (monounsaturated, polyunsaturated and omega-3 fatty acids), calcium and iron. And it makes a great burger. Marinate the tofu slices in lemon and garlic. Grill and add some Mediterranean flavor to your toppings: drizzle olive oil, sun-dried tomatoes, feta cheese, fresh tomatoes and arugula.

• What about the fries? Some of the best burgers come with the best grilled veggies on the side. The key is color! Lots of color. Slice up potatoes and sweet potatoes. Drizzle olive oil and add rosemary sprigs in an aluminum foil pocket. Grill for ten to fifteen minutes for steamy potatoes. Similarly take your favorites (zucchini, squash, red onions, peppers, eggplant) slice them up in an aluminum foil pocket adding garlic butter to grill alongside your Mediterranean tofu burger.

The flavors of summer are as varied and exquisite as you want them to be. Instead of falling into old habits, step out of the box and discover the delicious possibilities at your farmer’s market and supermarket. A little imagination can help create a summer of unforgettable tastes without losing those smoky flavors and unique summer feel.