I watched my first ever episode of Game of Thrones last night...safe to say I've got a fair few questions so I'll just stick to what I know for today (I spent the whole episode asking my wife "what" "when" and "how"...).
Kid's nutrition is a hot topic right now.
Now, I don't have kids, but as someone who works with children and families, I get that it's not as simple as saying "eat broccoli"...
And it's exactly why providing recipes is so powerful.
It gets you cooking and understanding what's actually in the meals you eat.
Plus, it's far more enjoyable when you make it.
And I'm not just talking salads, either.
I'm talking wraps, breakfast jars, stir frys, fish and chips, pizza, and burgers and chips.
Because they're only as "bad" (terrible word to use, I know) as you make them.
Here's a recipe for you to satisfy those cravings with a wholesome and nutritious...homemade burger and chips!
Ingredients (Serves 4 (adult portions)...with leftovers for the next day)
* 1 Burger bun (I used a Brioche gluten free bun which is the only gluten free bread that doesn't taste like cardboard, in my opinion)
* 500 g lean beef mince (or you can use turkey mince)
*1 kcal fry spray (olive oil, butter, or coconut oil could be used also)
* 1 egg
* 3 average-sized white potatoes (sweet potatoes are fine, too)
* 4 mini corn on the cobs
* 1 Iceberg / crispy lettuce
* 4 tomatoes
* Pinch of salt, pepper and paprika to taste
* Optional:
- 1 slice of cheese (I went for cheddar cheese with chilli flakes in)
- Lightly fried onions in 1kcal fry spray.
- Sauerkraut
- Salsa
Method:
1) Pre-heat the oven to 180 C
2) Chop the potatoes in half (optional to peel them if you want to make them more like fries), part-boil them for 3 minutes, and leave to sit
3) Place the mince in a bowl, add in one beaten egg, a pinch of salt, pepper, and paprika, and mix together with your hands
4) Spray an oven tray with 1 kcal fry spray, mould the beef mince mix into 6 burgers, place them on the tray and put them in the oven for about 25-30 minutes (or until the middle is not pink)
5) Prepare another oven tray with 1 kcal fry spray, cut the potatoes into thin "chip-like" shapes (peel them if you want them more like fries) and place them onto the oven tray.
6) Add the mini corn on the cobs to the tray and place them in the oven for 20-25 minutes (if the corn takes a while, finish them off by boiling them in water). Be sure to turn the chips halfway through.
7) Get the burger bun ready, shred some lettuce up, cut tomatoes, and lightly fry some finely chopped onions in 1 kcal fry spray.
8) Once the burgers and chips are ready, layer the bun with lettuce, add the beef, cheese, tomato, onions and optional sauerkraut and salsa. Add the chips and corn on the cob on the side and you're good to go!
And that's potentially 4 of your 5 a day in...
Burger and chips!
Per portion:
Protein: 35 g
Carbs: 70 g
Fibre: 10 g
Fat: 20 g
Calories: 600
Unfortunately, I didn't have room for pudding.
I was stuffed!
Simply because I applied the principles of choosing more wholesome and nutritious ingredients, which underpins the success of "most" effective nutritional strategies.
Plus, it meant I wasn't raiding the fridge before bed (which is saying something)
Give it a try tonight and let me know how you get on.