How to Prepare Vegetarian Burger

By: Shawana Ebanks, Alicea James and Melissa Williams

Something revolutionary has taken place on the campus of Northern Caribbean University. Each day students hurriedly flock to what was one of the least visited places on the campus. However, something new has captivated the students. Something has gotten their attention and something has ignited their taste buds. The NCU cafeteria has introduced the nutritious, delicious and mouth watering Vegetarian burger!

According to dictionary.com, nutrition is the “process of nourishing or being nourished, especially the process by which a living organism assimilates food and uses it for growth and for replacement of tissues.” It was Thomas Edison who said “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”

Lately many people have incorporated healthy options in their meal plan. This may be why the Vegetarian Burger is continually growing in popularity. Not only can you find them in your local grocer's freezer case, but fast food giant Burger King even offers a veggie burger on its menu, it is also available in many school cafeterias in an effort to offer students healthier food options. If the NCU cafeteria is out of your range, you can prepare to prepare this scrumptious vegetarian burger in the comfort of your home. First ensure that you have all the necessary ingredients. Here are some benefits of eating a veggie burger over a standard all-beef hamburger:

It reduces the risk of E-coli infections.

There has been a lot of publicity regarding E-coli bacteria which is found in beef products. The vegetarian burger is at low risk for being contaminated with harmful E.Coli or Salmonella bacteria making it a viable choice for those who are concerned about the threat of food borne bacterial illnesses.

The vegetarian burger is lower in fat.

This is of particular importance especially due to the high obesity level in the country. Th e vegetarian burger provides a healthier alternative for persons who still want to enjoy a burger without the added fat. The average vegetarian burger has around three grams of fat and a standard hamburger has close to ten grams of fat. Individuals who choose to purchase prepackaged vegetarian burgers in places such as supermarkets and other outlets must pay special attention to the fat content written on the labels, because some brands may have a significant fat content than others. It is also important to note that some of these prepackage options can even a higher fat content than the standard hamburger, this is why reading labels before purchasing is paramount.

Vegetarian burgers are lower in calories than the standard hamburger.

As a generalization, most vegetarian burgers are significantly lower in calories than a standard beef burger. Three ounce versions of lean ground beef will run around 140 calories. If chosen carefully, a vegetarian burger can offer considerable calorie savings over a beef burger.

Vegetarian burgers are higher in fiber than a hamburger.

Vegetarian burger should be the obvious choice for individuals who are concerned about colon and cancer. There have been a number of studies that correlate red meat with colon cancer risks. While red meat is devoid of fiber most vegetarian burgers will give you around three to five grams of heart healthy fiber in a single serving.

Now that you know the benefits, here are the vital ingredients you will need in order to make the vegetarian burger!

· 4 ounce vegetable burger patty

· Whole wheat Burger bun

· 1 lettuce leaf

· ¼ ounce mayonnaise

· 3 onion rings

· 3 slices tomatoes

· Mustard(optional)

· Cheese(optional)

· Ketchup(optional)

Firstly, place the burger patty on the grill and let each side cook for approximately 2 minutes. It is essential that you allow the meat to cook for the required time, this is important not just for taste but for health reasons. While the patty is being grilled, take this opportunity prepare your whole wheat burger bun. There are some persons who prefer their buns toasted, if this is the case, place the bun on the well heated grill and toast to your preference. After your whole wheat burger bun has been properly toasted, you can now add mayonnaise on both sides of the bun. For those who are mustard lovers, you may also place some mustard on the whole wheat burger bun as well.

Secondly, when the patty has been cooked for the required time, you then place it on the prepared bun whether toasted or not. The vegetarian patty should be dark brown on both sides; this indicates that it is properly cooked and ready to be served.

Thirdly, it is time to add the finishing touches to the delicious vegetarian burger; these include tomato slices, onion rings, cheese and ketchup. If you like other condiments on your burger such as relish or pickle, this would be the opportune time to add it. Place the other half of the whole wheat burger bun on top to complete the colorful, nutritious meal.

Finally, serve burger with a cold drink or any healthy beverage of your choice.

We hope you enjoyed these simple steps on how to prepare a vegetarian burger; for those of you who have chosen to live a healthy lifestyle, we hope that this tasty recipe and simple instructions will be incorporated in your meal plan. For those who still have not taken the initiative to eat healthy, we hope that this delicious recipe will encourage you to take the vital step towards healthy living. In the cynical yet wise words of Edward Stanley “Those who think they have no time for healthy eating, will sooner or later have to find time for illness.”