素食汉堡:来自营养师的健康提示
Veggie burgers can be tasty alternatives to traditional beef. They’re not all created equal in terms of ingredients and nutrition, so reading the nutrition information carefully is important.
Registered dietitian Sarah Wechsler of Johns Hopkins 健康 System’s Food and Culinary Services explains what to look for in veggie burgers and how to make your own.
素食汉堡里有什么?
素食汉堡的成分各不相同. Some veggie burgers use vegetable-sourced protein to imitate meat’s texture. Others are simply patties that don’t pretend to be anything like a beef burger.
Commercially available veggie burgers may contain:
- Vegetable protein (derived from beans, 大豆, peas or other source)
- Other vegetables 如 carrots, squash, mushrooms, peppers, beets, water chestnuts or onions
- 亚麻籽亚麻籽或芝麻籽等种子
- 谷物 比如燕麦、小麦或大米
- Fillers 如 methylcellulose (a type of fiber that is safe to eat)
- 盐和其他香料和调味料
Consumers may choose a particular veggie burger based on taste preferences or to avoid certain ingredients they may be allergic to, 如 大豆.
素食汉堡的营养价值
韦氏说, 和所有食物一样, the nutritional benefits of veggie burgers are based on their ingredients. “有很多不同类型的素食汉堡, and the nutrition is shaped by the plant foods used. 有可能获得大量的营养, 甚至是味道, 一个用植物做的牛肉汉堡.”
牛肉和. 蔬菜汉堡包
A veggie burger, when compared with a beef burger, may contain:
- 更多的纤维
- 更少的热量
- 少饱和脂肪
选择和食用素食汉堡的小贴士
- 阅读标签. Wechsler stresses the importance of checking the label of store-purchased veggie burgers for ingredients since extra fat and salt may be added to amp up the flavor. “Make sure your veggie burgers have fewer than 5 grams of saturated fat and, 在理想的情况下, 少于400克钠.”
- 选择新鲜的蔬菜配料. “这是经典的生菜, 番茄洋葱, 或者你可以尝试一些新的东西，加入甜椒, 蘑菇或鳄梨,她说。.
- 注意额外的盐、饱和脂肪和糖 by avoiding or reducing add-ons 如 ketchup, cheese and mayonnaise. Use as little as possible, or opt for spreads like mustard or avocado.
素食汉堡的蛋白质含量高吗?
Some are, especially the kind made to mimic the taste and texture of a meat-based burger. 韦氏说 if you are looking for a protein-rich meal, there are plenty of veggie burgers with protein derived from legumes, 比如大豆, 豌豆或豆类.
“A good rule of thumb when avoiding or replacing any food group from the diet is make sure you’re getting key nutrients found in that food group from another source,韦克斯勒解释道. 在这种情况下, 如果你喜欢素汉堡而不是肉, 你需要同样水平的蛋白质, 铁和维生素B12. Look for veggie burgers with at least 4 grams of protein per ounce.
“Some veggie burgers have plenty of nutritional benefits and taste great, but may be low in protein. You can make up the difference with protein-rich sides 如 beans and legumes,她说。.
素食汉堡是高度加工食品吗?
它们可以是. Highly processed foods are those in which the raw ingredients (grains, vegetables or proteins) undergo multiple mechanical processes. 这些措施包括清洗, 磨, 加热, 脱水, 混合, extrusion (making into a paste that is squeezed into shapes) or other manufacturing steps. Some highly processed foods have artificial flavors and colors, 添加糖或盐, 和防腐剂.
“高度加工的食品, 在一般情况下, are food sources that seem to be emerging more and more with health concerns,韦克斯勒指出.
“Overprocessing can remove some of the nutritional benefits of whole foods. 加工食品本身并不坏, but require more work to read labels and understand what you’re getting.
“Look for veggie burgers with whole food ingredients 如 tofu or tempeh, 在那些分离的或水解的蛋白质上,她建议道。. “最好是你自己做!(参见下面的食谱.)
蔬菜汉堡的多样性
Veggie burgers have grown in popularity over the past three decades. Wechsler points out that there are more choices hitting the market all the time, and that newer meatless burgers appeal to meat eaters more than earlier versions.
“现在, meat eaters and omnivores have vegan options that can supplant meat in terms of nutrition, 还有其他潜在的好处, 比如对环境的积极影响.”
多样化是健康饮食的关键, and people can try different veggie burgers to suit their preferences and dietary goals. 韦氏说, “当你想吃汉堡的时候, try different kinds to get a good variety of tastes and balanced nutrition.”
黑豆素食汉堡食谱
这些美味, 可口的, plant-based burgers are made of ingredients you can find at the grocery store.
“They’re great paired with guacamole or traditional burger toppings,韦克斯勒说, who adds that these burgers are served to patients and visitors at Johns Hopkins hospitals and facilities.
做六个汉堡.
成分
- 5杯燕麦片
- 1个中号甜椒，切碎
- 1杯胡萝卜丝
- 2汤匙植物油
- 1汤匙切碎的墨西哥胡椒罐头
- 2瓣大蒜，去皮
- 1茶匙孜然粉
- 1茶匙碎香菜
- 3 / 4茶匙西班牙辣椒粉
- ⅛茶匙粗盐
- 半茶匙黑胡椒粉
- 2罐黑豆，洗净并沥干水分
- 6个汉堡面包
方向
- 预热烤箱至华氏300度.
- 在一个大烤盘上铺上羊皮纸. 拨出.
- In the bowl of a food processor, place all the ingredients except the black beans. 脉冲20秒, scraping down the sides of the bowl as necessary until the ingredients are finely chopped but still have some texture.
- Add all but 1 cup of beans and continue to pulse for 30–60 seconds until the beans start to break down and the ingredients begin to hold together. 将混合物转移到搅拌碗中.
- 加入剩余的豆子，用手搅拌. Form mixture into 7-ounce patties, and place on prepared baking sheet.
- Bake for 40 to 45 minutes or until edges become crisp and patties start to hold together. Allow patties to cool on baking sheet for 10 minutes.
Nutrition facts per one 200-gram patty: 230 calories, 36 grams of carbohydrates (including 11 grams of fiber), 10克蛋白质, 6克脂肪.
