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Eat Healthy Recipe: Waldorf burger

Posted Apr 01 2008 12:00am

By Adria Saracino

Vegetarians rejoice: here is a healthy recipe especially for you. This salad burger is a sure thing for all the necessary vitamins and minerals you need for a healthy lifestyle. Boca burgers, a meatless, soy-based hamburger, are a great source of protein, despite what many skeptical carnivores think. A beef hamburger consists of 13 grams of fat, 65 milligrams of cholesterol, and 18 grams of protein. Boca burgers have 3 grams of fat, 5 milligrams of cholesterol, 14 grams of protein, and 90 calories. Paired with the right toppings, this salad burger is a delectable way to have a well-balanced meal.


-Arugula: Arugula, a peppery leaf common in salads, is rich in vitamins C and E, which may help keep cancer cells at bay. One cup has around four calories, zero grams of fat, and one gram of fiber. Thus, a few sprigs are equivalent to drinking water. There are not many foods you can say that about.

-Gorgonzola Cheese: Yes, Gorgonzola cheese may be high in fat, but hear us out. There is a difference between “good” and “bad” fats, and Gorgonzola cheese is one of those “good” fats. It is an excellent source of calcium and protein and is too delicious to resist. In moderation, this cheese can do little harm. One ounce contains 8.1 grams of fat, 100 calories, and 6.1 grams of protein.

-Pears: A pear is a fruit, so yes, it offers fiber, but in addition it contains vitamins B2, C, E, copper, and potassium. Pears also have more pectin than apples, which make them a good way to reduce cholesterol. One pear has .17 grams of fat, 4.3 grams of fiber, and 81 calories.

-Corn: Contrary to what most people think, corn has many nutritional benefits. It is a good source of fiber and contains vitamins such as thiamin and vitamin C. It helps with kidney problems, protects the heart, and helps prevent anemia, and constipation. One hundred milligrams of corn consists of 92 calories, 1.2 grams of fat, and 20.5 grams of carbohydrates.

-Annie’s Naturals Low Fat and Sodium Raspberry Vinaigrette: Okay, this most likely holds no nutritional value, but it is yummy and barely adds anything to your fat count. Two tablespoons have 35 calories, 1.5 grams of fat, and 4 grams of sugar.

-Boca burger: This vegetarian-friendly salad burger contains approximately six grams of fat and 110 calories. Besides being extremely easy and quick to prepare, it provides a healthy alternative to a Big Mac.


1 Boca Burger
1 hamburger bun
A few sprigs of arugula
Handful of corn
1 tbsp Gorgonzola cheese
1 tbsp raspberry vinaigrette
½ pear, de-cored and diced

Directions In a separate bowl, spoon the Gorgonzola cheese, pear, and corn. Mix and mash until it resembles a chunky “salsa”-type mixture. Put aside. Next, cook the Boca burger. There are numerous ways to do this. The best is on a Foreman grill. Coat both sides of the grill with olive oil or cooking spray and cook as directed on the package. You can also put Boca burgers in the microwave or cook them on the stove. Remember, they are not raw, so they do not need as much cooking time as beef burgers. When the burger is finished, put it on a hamburger bun and spread the raspberry vinaigrette on the bun. Place the arugula on the Boca burger and spoon the salsa on top. Voila! A scrumptious salad burger!

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