Turkey Burgers

4 servings
Serve the burgers with oven-baked fries and a tomato salad.

Ingredients

1 pound 93% lean ground turkey
½ cup finely chopped onion
1 tablespoon mayonnaise
1 tablespoon Dijon mustard
1 teaspoon Worcestershire sauce
3 garlic cloves minced
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
2 tablespoons extra virgin olive oil

Optional items for serving:
cheese slices
sliced tomato
sliced onion
pickles
lettuce
ketchup, mustard, or spicy mayonnaise sauce {see below}

Directions

Make the patties. In a medium bowl, combine the turkey, onion, mayonnaise, Dijon mustard, Worcestershire sauce, garlic, salt, and pepper. Use your hands to mix everything. Divide the mixture evenly and form 4 large patties. Chill in the refrigerator for one hour

Cook the patties. In a large skillet over medium heat, heat the oil. Cook the patties for approximately 5 minutes per side, or until golden brown and cooked through.
If adding cheese, place a slice on top of each burger for the last minute of cooking.
Or you can cook them on an indoor grill or the air-fryer.
Add your favorite toppings.

Spicy Mayo:

1/2 cup mayonnaise
1/4 cup sour cream
1/2 tablespoons hot sauce
1/2 teaspoon lemon juice
1/2 teaspoon honey
Kosher salt and freshly ground black pepper to taste

Combine the ingredients and chill until serving time.

Frequently Asked Questions

Is the Mediterranean Diet expensive?

The Mediterranean diet is usually affordable, and includes easily accessible and affordable ingredients. Local grocery stores and farmers' markets have many staple foods. But, it can be more expensive to shop for organic products or high-quality protein, as well as special items such extra virgin olive oils. Plan your meals and budget accordingly. Additionally, using leftovers from previous meals and bulk-freezing food items like fish and grains will help save money over time.

Can the Mediterranean Diet be vegetarian?

Yes, vegetarians can follow the Mediterranean Diet. You can follow this eating plan if you are a vegetarian. You can choose from a variety of plant-based protein sources, such as legumes, nuts and seeds. These are all staples in the Mediterranean Diet. If necessary, healthy fats like olive oil and olives are added to help make up for the lack of protein. Additionally, incorporating alternative dairy sources such as tofu or soy yogurt is also an option to gain vitamins and minerals while following a vegetarian lifestyle within this diet. You can also try other options such as mashing beans with toast, adding nuts or seeds to salads and bowls, serving hummus throughout the day with vegetables, or substituting ice-cream with frozen banana slices for dessert.

Rice in the Mediterranean diet?

Rice is both allowed and encouraged on the Mediterranean diet. This diet emphasizes fruits, vegetables whole grains, legumes healthy fats such olive oil, nuts, dairy products, fish, meat, poultry, and moderate amounts of dairy products. Whole-grain rice is an excellent carbohydrate source that provides energy to the body. Moreover, it also offers a good source of dietary fiber which can help improve digestion and provide essential nutrients for health, such as B vitamins, iron, and magnesium. It is possible to add rice to your dishes by cooking it in soups, salads, and stews. Limiting added fat could be beneficial where possible to stay within the guidelines of the Mediterranean diet when consuming rice-based dishes.

Is it okay to eat milk on the Mediterranean diet

Yes, milk can be consumed on the Mediterranean diet. Low-fat yogurts, cheese, and dairy products are essential to this diet. They contain calcium and other key nutrients. The nutritional benefits of milk are also worth considering. It should be enjoyed in moderation, with other beverages such as coffee or tea. You can also make your own smoothies or oatmeal with it. Opt for organic varieties whenever possible to promote more sustainable farming when shopping for milk. Adding milk to breakfast ideas such as smoothie bowls or avocado toast will help provide essential vitamins and minerals for a balanced start to the day.

What are some of the principles that underlie the Mediterranean diet?

Mediterranean diet is known for its focus on healthy, nutritious food choices as well as regular physical activity. This diet focuses on fruits, vegetables whole grains, legumes and healthy fats such olive oil and nuts. A moderate amount of dairy, meat, fish, and poultry is also encouraged. Red wine is encouraged in moderation. The basic principles of a Mediterranean diet are:

1. Eat mostly plant-based foods such as fruits, vegetables, legumes, cereals, beans, seeds, and yogurt.
2. Choose fresh ingredients over pre-packaged processed food items whenever possible.
3. For a rich flavor, use herbs over salt.
4. Incorporate physical activity into your daily routine, like taking a walk after dinner or participating in an exercise class.
5. Enjoy meals with your family and friends, and enjoy the pleasure of sharing food.
6. Be mindful when eating and pay attention to the smells, tastes, and textures of your food. This will allow you to know when you feel full and satisfied.

Statistics

• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)

External Links

[TAG30]

• American Heart Association


• What is the Mediterranean Diet (or Mediterranean Diet)?

[TAG33]

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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• The Mediterranean Diet, From an Environment-Driven Eating Culture to an Emerging Med Prescription - PMC


• Definition of Mediterranean Diet - A Literature Review. PMC

[TAG39]

• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Best Diets overall 2023 – Expertly reviewed - US News Health

How To

How can the Mediterranean Diet lower your risk of Stroke or Heart Disease?

The Mediterranean diet is an eating pattern that encompasses healthy fats, whole grains, legumes, fruits, and vegetables. It has been associated with numerous potential health benefits, such as improved blood lipids, better glucose control, reduced risk for depression and certain types of cancer, better cardiac health, enhanced cognitive function, and improved weight management. Research has shown that this diet could help reduce your risk of stroke and heart disease.

It is possible to incorporate Mediterranean-inspired foods into your daily diet by swapping high-calorie snacks like chips for nutrient-dense vegetable appetizers or other traditional greens or beans dishes. You can also increase your satisfaction after meals by learning how to add spices or other sources of nuts, fruits, or vegetables. Additionally, moderate amounts should be added to your daily intake of milk, yogurt, and cheese for additional nutrition. Olive oil should serve as the primary cooking fat instead of traditional oils; additionally, a glass of red wine may be occasionally enjoyed to complete the Mediterranean experience.

Combine this with regular, vigorous physical activity at an average intensity to see even more improvement in short-term results, as well as long-term benefits on body composition, overall health, and chronic disease prevention. The Mediterranean diet promotes enjoying food while maintaining a nutritional balance that can offer substantial benefits toward reducing one's risk of developing heart disease and stroke over time.

Resources:

[TAG42] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG43] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG44] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG45] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG46] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG47] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG48] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

[TAG49] If a Google search is any indication, these are the 12 most frequently asked questions that people have about the Mediterranean diet. And if you’re interested

[TAG50] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG51] There’s new evidence that a Mediterranean diet can sharply reduce your chances of developing dementia even if you have a genetic risk for it. NBC medical

[TAG52] Chair: Dr. Alexandros Haliassos, Maria Pagoni 3:05 pm - 3:25 pm Targeting molecular therapies to lung epithelial cytosols: targeted microbial exosome

[TAG53] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG54] 💡 Want to eat the #mediterraneandiet, but are not quite sure you how?? Then you're in the right place!! ⚡️ I've got you covered ⚡️ In this video, I'll

[TAG55] In this video, we're going to explore the hidden truth about metabolic syndrome. We'll discuss the signs and symptoms of metabolic syndrome, and discuss the

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[TAG57] How I was able to completely reverse my diabetes, go medication free, and how almost anyone can do the same with a blue-zone vegan lifestyle. Week 4 of my

[TAG58] Join us for a whirlwind tour of nutrition with our latest YouTube Shorts! 🌱💫 In just 60 seconds, discover the superpowers of 6 healthy seeds you should be

[TAG59] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG60] Mediterranean Diet Tips

[TAG61] My weight loss diet recipe | Healthy diet | Healthy Breakfast

[TAG62] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG63] If you want a free guide to help you start the Mediterranean Diet take a look at https://www.mediterraneandietguidelines.com/ 🌅🍳 Embark on a Mediterranean

[TAG64] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG65] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of