Turkey Burgers ~ just the way you like them

Turkey burgers are simply the best! Only positive raves about this recipe from family food critics. This recipe falls into my personal cooking criteria of :

• Mince is easy to keep on hand or in small freezer for a quick meal
• Economical to buy
• A little turkey mince goes a long way in feeding family or friends
• Versatile to cook ie bake, fry or BBQ
• Variations: use your imagination on this one - in a wrap, on a bun 
• Importantly the recipe has less than 10 ingredients & fits my simply super easy to make list
• Lastly, it is a healthy addition to your family weekly menus!

Have fun and enjoy making these tasty moist turkey burgers ...

“We are not only what we eat, but how we eat, too.”
~ Michael Pollan

Ingredients for Turkey Burgers

• 1 pound of turkey mince
• 1 white / yellow onion finely chopped
• 2 garlic cloves finely chopped
•  One egg
• 6 sourdough Hamburger buns or large lettuce leaves to wrap
• Optional:  3 tablespoons ground flax-seed
• Season: Add spices & herbs such as salt, pepper if you wish
• Olive Oil for cooking

“If more of us valued food and cheer and song above hoarded gold,
it would be a merrier world.” 
~ J.R.R. Tolkien

Directions:

1. Mix turkey mince with all other ingredients, including egg and ground flax-seed, (but not oil) and blend well
2. Divide mince into 6 equal balls and roll and flatten into patties
3. Option: Cover patties with a blend of ground flax-seed or coconut flour before cooking
4. Heat large frying pan with little olive oil (1)
5. Place patties into pan and fry for about 5 minutes
6. Turn over and press down and cook another 5 minutes

“Let food be thy medicine and medicine be thy food.”
~ Hippocrates

Liz's Notes & Tips:

• I add a raw egg to the ingredients for a more moist burger and to hold patty together
• If you make thinner patties they will cook quicker
• (1) At this point decide if you wish to bake on parchment paper in the oven, grill in the oven or BBQ or fry in a pan on the top of your stove
• Add toppings galore: such as sliced swiss or old cheddar cheese, sautéed mushrooms, pickles, more fried onions, a cooked egg, slices of beetroot, tomato, raw onion, etc!
• If there are leftover patties they are easy to reheat for a very quick snack or meal
• Nutrition information (guesstimate) per patty: Fat 11 grams - Carbs 1 gram - Sugar 0 - Fibre 1 gram - Protein 14 & Calories 158. The patties also contain Vitamins A, D, E, B-6 and B-12 as well as iron, calcium, phosphorus and zinc

That's it! No tricks ~ just short and simple ~ made from scratch Real Food.

Have fun and enjoy your wholesome family meal.

“More health tips:
Eat lots of fruits and vegetables. Get plenty of rest.
And learn to duck.” 
~ Charles M. Schulz (Peanuts creator)

Links & References:

• "Added Sugar Intake & Cardiovascular Diseases Mortality Among US adults" from JAMA outlining health risks from added sugars including obesity & diabetes
• Yes - you can reverse Type 2 Diabetes - "Remission of Type 2 Diabetes" with many helpful links (@CaramelParsley)
• Grow your own garlic for your burgers (@CaramelParsley)

Addendum:

Many fast food burgers have very high calories, carbohydrates and sodium and some even have unhealthy trans fats. When you check out the nutrition data remember it's not  just the burger if you buy a combo include ingredient data for fries and a super size drink! Information on additives including added sugar, colours, flavours, MSG, etc are not readily available. Remember to check out the added sugars on the foods you buy!

Update January 2022

• Baking patties in the Oven:
• When out of time I often bake the turkey patties in the oven. It frees up time to make a side salad, etc.
• Place the patties on a parchment paper covered tray, with a little olive oil, in a 350 degree F oven
• Usually cooking time is 10 minutes one side, and turn over for another 10 minutes
• It is important to ensure turkey meat is cooked thoroughly
• Always best cooked from scratch at home with your favourite mayo, mustard & spices, etc.
• PS: Also cook the patties in the oven during winter when it is minus 10 degrees outside without the windchill 😊
• Enjoy! ~ Liz