- April 12, 2017
- Posted by: Dr. Elise Cohen Ho
- Category: Main Dish
This Blue Cheese Cowboy Burger is 100% appropriate for Dr. Mark Hyman’s Blood Sugar Solution.
Use grass-fed lean beef to elevate the omega-3 content in this burger and benefit from disease-fighting conjugated linoleic acid (CLA), which is found only in grass-fed beef and certain kinds of dairy like blue cheese.
To Veganize this burger use soy crumbles instead of the beef, coconut oil instead of butter and skip the blue cheese all together.
Blue Cheese Cowboy Ingredients
(adjusted to the tastes of my family)
- 1 pound lean ground grass-fed beef
- 1 pinch sea salt
- 1/4 t. black pepper freshly ground
- 1 tbsp. unsalted butter
- 1 tbsp. grapeseed oil
- 1/2 large Vidalia onion finely chopped
- 1/3 cup blue cheese crumbled
Blue Cheese Cowboy Instructions
- Remove the beef from the refrigerator 30 minutes prior to cooking. This will allow your burgers to cook more evenly.
- Divide the beef into 4 equal sections and gently shape into patties. The more you compress and manipulate the meat, the more rough the texture will be once it cooks.
- Season both sides to taste with salt and black pepper. Gently press the seasonings into the meat with the palm of your hand.
- Heat the butter and oil in a large cast-iron pan over medium heat. After two minutes lay the burgers in the pan and start to brown them. The key to a great burger is the crust. In order to get a good crust you have to let the beef sit undisturbed for at least 3–4 minutes.
- After 3–4 minutes, carefully lift up one of the patties with a spatula to check how brown it is. Ultimately, you will want a deep golden brown. Lower the heat and take the burgers out of the pan briefly if they are browning too fast.
- When you think they’re ready to flip, add the onion to the pan in four little piles. Flip the burgers onto the onion piles and cook on top of the onions.
- Now add the blue cheese if you want it melted over the tops of the burgers, otherwise just add it after the burger is cooked.
- Cook until the onions are caramelized and the patties are cooked through, 3–4 minutes.
- Turn off the heat, transfer the burgers to a plate, and let rest for 3–4 minutes.
- Serve with your choice of condiments or with a lettuce “bun.”
Nutritional Value for Each: 168 calories, 2g sat. fat, 11g carb, 3 g fiber, 8 g protein.
Grass fed beef is far superior to conventional beef for various reasons.
The conventionally fed cow, or factory farmed cow, will have a varied diet that includes corn, wheat, soy, antibiotics and supplements intended to help with rapid weight gain. This is called “finishing” as most cows graze on pasture for at least a small portion of their lives. Finishing results in a larger cow that is more “marbled”, or fatty. According to Jo Robinson founder of http://eatwild.com/ . A feedlot cow can grow to slaughter weight up to a year faster than a cow fed only forage, grass, and hay providing meat that “is so cheap because they’ve done everything to speed growth and lower the cost of feed.” The result of all of this is a cut of beef that is slightly higher in calories and offers lower levels of antioxidants, healthy omega-3 fats, vitamins A and E, and beta- carotene.
Taking caution to not burn your meat is important for various reasons including the fact that the burning of meat causes various potentially carcinogenic chemical compounds to be formed including acryl amide, heterocyclic amines, nitrosamines and polyaromatic hydrocarbons.
There are no known levels to recommend that a person does not exceed as cancer is complex with many different factors affecting it including your environment, other food choices and your body’s ability to detoxify. However, most experts will agree that limiting your exposure it a smart choice so enjoy your burger but skip the burn.
How does this recipe sound to you? Will you try it? Do you have another favored recipe that you would like to share?
How About that Link Up Party.
Every Wednesday we will have a new link party posted. They will always be for the purpose of sharing recipes so be sure to check back and hit the BLUE button to join in.
This link up is all about sharing your burger recipes. Hamburger, Turkey Burger, Vegetarian Burgers and all burgers are welcome.