Carb Solutions: Spicy Mango-Apple Turkey Burger
Over half of the U.S. adult population, some 154 million, qualify as being overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children who are dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources, not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some consistent exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].
Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how speedy the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for diabetics who process sugars much more slowly than others, everyone can benefit from eating foods that have low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to actually increase appetite and impede effective fat oxidation.
A QUICKIE GLYCEMIC PRIMER:
- The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low glycemic index food; 70 or above is considered very high. Serving size is not a consideration in arriving at a food’s Glycemic Index number.
- The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.
Since hamburger buns and fries are off limits for us carb counters and all those alternative wraps are very messy, here is a recipe to make the hamburger itself more interesting. It starts by switching out the beef for ground turkey. Ground turkey can be a healthier choice due to its lower saturated fat and calorie content compared to ground beef, especially when opting for lean ground turkey breast. Healthier, yes, but tasteless and slightly dry.
I had the idea of adding a fresh mango and an apple to the mix to bring the turkey up a notch. The apple was easy, as the fall harvest is in full swing. My choice was a Pink Lady, which I felt would add sweetness and cooks down just a bit easier than, for instance, a Fuji or Granny Smith. The apple also added a different and pleasant texture to the burger.
The mango was a journey I did not expect. Melissa’s sends me ingredients upon request for these blogs. I chose not to include a mango in this month’s mailing request, assuming the fruit was readily available in the local grocery store. The first two I bought cut mealy, though the outer skin looked fine; the third has been sealed in a plastic grocery bag for going on eight days, along with an ethylene-producing apple that is supposed to ripen the fruit. The mango is still as hard as the proverbial boulder, while the apple is starting to go bad. Mailing request #2: Melissa’s pre-ripened Sapurna mango with its creamy, velvety fruit and a honey-sweet flavor with hints of lemon saved the day and recipe. Most importantly, ripeness and perfection are guaranteed in every piece of fruit! I should have asked for it originally, as it would have saved lots of time as well as a perfectly good apple! Take a lesson.
Then there are the usual supporting flavor components: two types of onions, a dash of Dijon mustard, plus the not-so-usual super flavor additive, a spicy Mango Chutney (store bought). Tip: Turns out I was too conservative with a third of a cup of chutney; at least for my taste, that measure should be doubled to make a real impact on one’s palate, which I did on the second batch. Luckily, this recipe needs to be done in two batches or one awful big grill pan! Enjoy
Turkey Mango Burger
Yield: 6 burgers, depending on size
Ingredients
½ cup red onion, chopped fine
1 Pink Lady apple, peeled, cored, and finely diced
¼ cup Green onion, diced
1 clove garlic, finely diced
4 TBS canola oil, divided
1 pound ground turkey
1 cup fresh Sapurana Mango, small diced
2 teaspoons Dijon mustard
1/3 cup mango chutney (more to taste)
1/2 cup Panko breadcrumbs
Salt and pepper to taste
Preparation
In a medium-sized fry pan, heat 2 tablespoons canola oil. Sauté red onion, apple, green onion, and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in a large mixing bowl. Add apple mixture, mustard, Mango chutney, mango, breadcrumbs, salt and pepper. Form into burgers.
In a large fry pan, heat the remaining 2 tablespoons of canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on the thickness of the burgers. Turn once during cooking time.
