One good reason to swap your beef burger for a turkey one: In a large study involving 84,000 women and 43,000 men, published in Stroke, replacing one serving a day of red meat with poultry was linked with a 27 percent lower risk of stroke. Feel free to play with the levels of spice or change the flavors of this recipe to suit your mood.
Don’t let the word “fried” in the name fool you. These patties are cooked in water and low-sodium soy sauce, which infuses flavor without the fat of frying in oil. You can buy ground chicken at the supermarket, but if you have time, making your own ground breast meat not only gives it a fresher taste but also ensures that you won’t get any skin or dark meat ground into the meat.
We use canned salmon in this recipe, which is an excellent source of heart-healthy omega-3 fats. It’s also rich in calcium, since the bones become softened and edible during the canning process. Here the salmon is blended with oats (for body and soluble fiber) and grated fresh apple (for moisture, soluble fiber, and a pleasing contrast to the rich salmon) to make burgers.
These burgers are made with tempeh, a type of fermented soybeans. Replacing even a small amount of your daily animal protein with soy protein is smart for your heart and blood vessels. Soy contains a complex mix of phytochemicals, including isoflavones, which may help strengthen bones and have other health benefits.