Here’s how to hack burger night: grass-fed burger bowls with roasted root vegetable fries, creamy garlic aioli, and a whole lot of greens. These are burgers, elevated.
Grass-Fed versus Conventional Beef
The old adage, “you are what you eat” applies to cows, too. These days, conventional cows are mostly fed a diet of corn, soy, antibiotics, and hormones, which affects not only their health, but their meat as well.
Numerous studies have shown that grass-fed cows, or cows raised on pasture and not corn, contain more vitamins, minerals, antioxidants, and omega-3 fats than conventionally raised cows.
A 2010 study from the College of Agriculture at California State University, Chico found that grass-fed beef contains far more beneficial omega-3 fatty acids and conjugated linoleic acid (CLA) than conventional beef. CLAs have been widely studied for their promising effects in the prevention and treatment of many diseases including obesity, diabetes, cancer, and heart disease, according to a 2017 study.
Grass-fed diets elevate precursors for vitamins A and E, as well as cancer fighting antioxidants such as glutathione, and superoxide dismutase activity as compared to grain-fed cows, according to the 2010 study. Grass-fed cows boast more beta-carotene, lutein, potassium, selenium, iron, zinc, and phosphorus, too.
When purchasing grass-fed beef, look for 100 percent grass-fed on the label. Terms like natural and pasture-raised are thrown about carelessly, with zero regulations to back them up. Head to local farmers markets to find local, grass-fed beef in your area, or use websites like Local Harvest or Eat Wild to seek out local produce, meat, eggs, chicken, and seafood by zip code.
These grass-fed burger bowls contain hearty burgers made with grass-fed beef, diced onion, and spices. Adding roasted root vegetables on the side and garlic aioli is definitely a delicious way to do burger night.
- 1 small onion, thinly diced
- 1 ½ pound grass-fed beef
- 1 tsp Worcestershire sauce
- 1 tsp sea salt
- ½ tsp black pepper
- ½ tsp cumin
- ½ tsp oregano
- ½ tsp garlic powder
- 4-6 handfuls spinach
- Using your hands, mix all ingredients in a small bowl.
- Carefully shape mixture into four 1½”-thick patties.
- Grill over medium-high heat for 4-6 minutes per side, or until burgers are cooked to your liking.
- Remove from grill and serve over spinach greens. Enjoy!
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Photos by Kate Gavlick