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KETO LOW-CARB TURKEY BURGERS (HEART HEALTHY)

KETO LOW-CARB TURKEY BURGERS

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This Keto Low-Carb Turkey Burger is fabulous for heart health!  I am a fan of all types of Keto Low-Carb cuisine, including Chinese, Japanese, and Thai.  Many of these cultural recipes include soy sauce.   Soy sauce is an ingredient that is not KETO LOW-CARB compliant.

Those living a low sodium and/or gluten-free lifestyle or taking part in a Keto Low-Carb lifestyle usually refrain from using soy sauce.  Soy sauce typically contains wheat (grain) and is super high in sodium. Low-sodium versions are available, however.

WHAT IS UMAMI, THE FIFTH TASTE SENSATION?

The Keto Low-Carb Turkey Burger is packed with umami.  We are addicted to soy sauce as it is high in the 5th taste sensation called umami.  Umami is the Japanese word for “yummy.”  Umami is what we refer to as roundness and depth of flavour. This 5th taste sensation is not a combination of the other taste sensations of sweet, sour, bitter, salty.  That is often a misconception.  Umami is a sensation all its own, providing us with that comfort food feeling.  It gives us that feeling of satisfaction after eating spaghetti, Chinese food (with soy sauce), ripe tomatoes, cooked potatoes, and aged cheeses like Parmesan.  Umami hits the back of our palate, leaving us with a craving for more.  Remember years ago Chinese food always contained MSG?  That’s the acronym for Monosodium Glutamate.  MSG is a flavour enhancer.  The “Monosodium” contains the sodium salt of glutamate acid.  The Glutamate (a naturally occurring amino acid found in many foods) is the umami, that savory experience!  When found naturally, the umami is simplistic.  If the food is slow-cooked in some form or aged the umami becomes synergistic and many times more flavorful.  MSG has for a long time been linked to headaches and other side effects.  Now take-out Chinese food is made without MSG.

In North America, we are addicted to Ketchup.  Ketchup is slow-roasted tomatoes high in synergistic umami.  That’s one of the many reasons we love ketchup so much.  It is our “go-to” condiment loaded in synergistic umami. 

Asian cuisine also includes an umami- rich condiment called soy sauce.  Soy sauce contains large amounts of free glutamic acid, which is the source of that umami taste. 

If we are committed to eating in a healthy way, it’s important to watch our sodium intake.  Consuming soy sauce freely can blow this commitment you have to a low-sodium diet right out of the bottle!

As I’ve written about in the past, consuming too much sodium can possibly lead to high blood pressure, heart disease, stroke, and cause calcium loss. We should consume no more than 700 milligrams or fewer per meal.  If we eat three meals per day, that’s 2100 grams of sodium consumed in moderation. 

When enjoying dishes and foods containing soy sauce, our sodium intake can dramatically increase if we are not diligent about keeping it low.  Did you know that one tablespoon of light soy sauce used in Cantonese cuisine contains 1190 milligrams of sodium?  That’s almost half of the recommended daily requirement in one tablespoon!  Dark soy sauce used in Chinese and Taiwanese dishes is also high in sodium, over 900 milligrams per tablespoon.  Japanese Kikkoman soy sauce contains 920 milligrams of sodium per tablespoon.  Kikkoman’s low sodium soy sauce contains 580 milligrams per tablespoon.  This means that consuming just two tablespoons of this condiment almost uses up your daily recommended requirement.

When do we ever stick to just one tablespoon of soy sauce when splashing this condiment on Chinese fried rice?  Do you keep track of how many tablespoons of soy sauce you actually consume with your sushi? 

WHAT IS COCONUT AMINOS?

The Keto Low-Carb Turkey Burger uses coconut aminos. Coconut Aminos is a salty, savory seasoning sauce made from the fermented sap of coconut palm and sea salt.  It is soy-free, wheat-free, and gluten-free, lower in sodium, and loaded with umami.  One tablespoon of coconut Aminos is 360 milligrams of sodium.   Coconut Aminos is lighter than Kikkoman soy sauce with a slightly sweeter tone and far less saltiness.  I actually prefer this condiment to my once favorite Kikkoman brand. Use coconut amino is all the same ways you would normally use soy sauce and at the same 1 to 1 ratio.  It can be found in bulk food stores, health food stores, and now in many supermarkets. 

WHAT IS THE NUTRITIONAL VALUE OF KETO LOW-CARB TURKEY BURGERS?

This Keto Low-Carb Turkey Burger recipe uses ground turkey.  Ground turkey is an excellent source of niacin and selenium and a decent source of vitamin B6, phosphorus, and zinc.  Ground breast meat is 150 calories, 1.5 grams of fat, and 0 grams of saturated fat.  It is also a good source of protein, 100 grams of meat offering 27 grams of protein.

WHAT ARE THE TASTE SENSATIONS OF KETO LOW-CARB TURKEY BURGERS?

The predominant taste sensation of the sauce on the Keto Low-Carb Turkey Burger is saltiness, due to the coconut aminos.  

WHAT WINE HARMONIZES WITH KETO LOW-CARB TURKEY BURGERS?

What wine works with Keto Low-Carb Turkey Burger ?  Turkey is white meat, calling for white wine.  The predominant taste sensation of the burger sauce and the salad is saltiness due to the Coconut Aminos.  So choose a white wine with a zinging backbone of acidity.  The acidity will offset the saltiness bringing harmony to your palate.  Good examples are Sauvignon Blanc, Pinot Grigio, Pinot Gris, Vinho Verde, dry Riesling.

*Wine Tips: To support your Keto diet or low-carb lifestyle, choose low-carb, low-sugar, and low-alcohol wines that are free of additives and artificial coloring.  Include your wine carb macros as part of your meal.  Remember, your liver will process alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat.  Alcohol consumption also stimulates the appetite.  So, drink low-sugar, low-carb, and low alcohol wines in moderation.

WHAT OTHER KETO LOW-CARB HEALTHY HEART RECIPES CAN I ENJOY?

Keto Low-Carb BLT Tart (Heart Healthy)

Keto Low-Carb Cajun Salmon (Heart Healthy)

Keto Low-Carb Mama Meatloaf (Heart Healthy)

Keto Low-Carb Steak Marinade (Heart Healthy)

Keto Low-Carb Cinnamon Marmalade Chicken (Heart Healthy)

WHAT IS SHARI MAC’S PRODUCT RECOMMENDATION FOR YOUR KETO LOW-CARB DIET?

I wanted to share with you the BEST thing you can do for yourself to support your Keto Low-Carb diet.  Invest in a Vitamix Blender!  I stand behind this product 100%.  This Vitamix is a long-term investment worth every dollar! I use this Vitamix for almost daily all of my Keto diet needs – smoothies, ice cream blends, hot soups (made right in the Vitamix), sauces, and more!  Every other blender I purchased before my Vitamix failed within a couple of years.  This blender is a work horse. My best-friend has had her Vitamix for over 20 years with NO issues!  I just got my Vitamix this past year and LOVE IT!

 
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KETO LOW-CARB TURKEY BURGERS

KETO LOW-CARB TURKEY BURGERS


Description

Keto Low-Carb Turkey Burgers are a full-flavored meal with a burger and slaw.  The recipe uses ground turkey, coconut aminos, almond butter, avocado oil, fresh ginger, sesame oil, and fresh herbs.   If you are hunting for a tasty Keto Low-Carb lunch, brunch, or dinner paired with wine, check out this recipe!


Ingredients

Scale

1 pound ground turkey

1/2 cup matchstick carrots, finely chopped

1 tablespoon chopped basil (or cilantro)

1 green onion, chopped

2 to 3 cloves minced garlic

1 tablespoon of minced fresh ginger

1 tablespoon avocado oil

Almond Butter Sauce:

2 tablespoons almond butter

2 tablespoon coconut aminos or low sodium soy sauce

1 tablespoon white vinegar

Broccoli Slaw:

2 tablespoons almond butter

1/4 cup of white wine vinegar or sugar-free sodium free rice vinegar

2 tablespoon coconut aminos

2 cloves fresh ginger, minced

2 teaspoon sesame oil

10 oz bag of broccoli coleslaw mix

1 tablespoon chopped fresh cilantro

1 tablespoon chopped fresh mint

1 tablespoon chopped fresh basil


Instructions

  • In a bowl combine turkey, shredded carrots, basil, green onion, garlic, and ginger. Mix together. Make 4 patties. 
  • Turn on your grill or iron skillet.  Add oil. 
  • Place patties on the skillet and fry for about 5 minutes per side, until they reach an internal temperature of 165ºF. Remove and set aside.
  • To make nut sauce, in a small bowl combine all of the ingredients and set aside.
  • To make the slaw, in another large bowl combine almond butter, vinegar, Coconut Aminos, ginger, and sesame oil.  Whisk to fully combine. 
  • Add slaw, cilantro, mint, and basil.  Toss together until well coated. 
  • Set in the refrigerator, covered, until needed.  Serve Buddha burgers with slaw.

Notes

  • The nutritional value of this dish is based on the Keto version and is approximate.  One serving of burger with slaw offers 8.9 net carbs.  You can make these burgers with any ground meat, including beef, chicken, and buffalo.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.) 
  • Prep Time: 15
  • Cook Time: 20
  • Category: KETO LOW-CARB
  • Method: SAUTING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1
  • Calories: 377
  • Sugar: 3.9
  • Sodium: 200
  • Fat: 22.8
  • Saturated Fat: 3.3
  • Carbohydrates: 13.3
  • Fiber: 4.4
  • Protein: 35.2
  • Cholesterol: 116

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