I’ve always been fascinated by those “eat this, not that” articles. Their “this” recommendations always seem to be based solely on calories and fat content, without taking into account any health implications. I’ve decided to write a semi regular post entitled, “Eat This, Not That… OR That.” In this column, I’ll give you some advice on what to eat for general well-being, not calories, though I will try to provide a decent estimate on how many of those energetic friends or foes (depending on how you view them) you’ll be consuming from your homemade deliciousness.

The popular narrative is that you shouldn’t eat this interpretation of a cheeseburger from the ever-reputable Burger King:

Triple Whopper Sandwich with Cheese and Mayo

• 1,250 calories
• 84 g fat
• 1,600 mg sodium

And instead you should grab yourself this beauty from the even more trustworthy Hardee’s:

Double Cheeseburger

• 510 calories
• 26 g fat (5 g saturated)
• 1,120 mg sodium

Cool, so you’ll be devouring less than half the calories. Those 510 calories are still coming from mistreated, hormone and antibiotic injected cows that unnaturally eat corn rather than grass and…well, you know the rest. You’ll feast on white flour and preservative filled buns devoid of nutritional value. Your sandwich will be drenched in sugar laden, chemical filled condiments. I won’t even delve into the “cheese product.”

How about slowing down with your food and actually preparing it instead? It will take you longer, it will be more expensive, you can’t eat it in your car without difficulty, and it’s not guaranteed to come out perfectly. Sound unattractive? I get it but it’s worth it.

You’ll feel better, you’ll have a new experience, you’ll gain health points and you’ll feed a friend. You in now? Good.

Here’s an idea for a delicious and healthy homemade burger, inspired by civilizedcavemancooking.com.

First, get your toppings ready. A cup of spinach, washed and dried, a tomato, sliced, and an avocado, pitted and sliced will provide you with oodles of freshness and, more importantly, loads of health benefits. Spinach provides antioxidants, anti-inflammatories, supports bone health and helps reduce your cancer risks. Tomatoes are full of antioxidants and support cardiovascular health. Avocados nourish you with healthy fats and help to regulate blood sugar.

Civilizedcavemancooking.com also suggests topping your burger with sweet potatoes, and you know of my crush on this satisfying starch. These will provide you with the carbs you’re craving in a exponentially healthier form than a processed white bun. Instructions for you here:

1. Preheat a cast iron skillet or pan over medium heat
2. Using a spiral slicer or julienne peeler, make your peeled sweet potato into noodles
3. Place your bacon fat in your pan and once melted add your sweet potatoes and your pinch of sage
4. Sauté for 8-10 minutes stirring often as to not burn your sweet potatoes until they are at the consistency you desire
5. Remove from the heat and set aside

Sweet potatoes are an excellent source of beta carotene, and our bodies are able to absorb more when paired with healthy fats from the avocado and beef.

Once your toppings are ready to go, prepare your burgers. Put a pound of grass fed, organic ground beef into a bowl and season. I regularly feature garlic powder, salt and pepper, but you can use any spices you want. Mix well with your hands and form the beef into two patties. Make a small impression with your thumb in the center of each so they cook evenly.

Your beef will provide you with ample protein for muscle repair and building, and selecting grass fed ensures you’re getting more omega 3 fatty acids than in a portion of salmon.

Heat your pan or grill to high and melt some butter or coconut oil. Toss your burgers in and cook to your preferred doneness.

Plate your meal by throwing your burger on a bed of spinach, topping with avocado, tomato and sweet potatoes.

Approximate calorie count, 900. For 20 minutes of work, you’re rewarding your body with better health, and it will taste better to boot.

Ahhh, just go for it and turn it into muscle.

Kap