Homemade muscle burger

Advice
25 May 2010
Homemade muscle-building burger

This tasty homemade burger is rammed with all the nutrients you need to pack on muscle.

Follow this recipe and four tasty, health-boosting burgers will be yours. Once you've made them you could even invite your friends around for a muscle-building nosh up – pump up and become popular at the same time!

Burger ingredients
500g extra lean organic minced beef
25g coriander, chopped
1tbsp sunflower seeds 

1 onion, chopped

1tbsp Dijon mustard

1 free-range egg yolk

1tbsp olive oil

Pinch of freshly ground black pepper

Serve each burger with

1 wholemeal bun
1 handful lettuce
1 slice tomato
½tsp honey
½tsp wholegrain mustard

½tsp low-fat mayonnaise
1 slice leerdammer cheese
1 slice red onion
2 slices gherkin

To make
Place all the burger ingredients in a mixing bowl and stir to combine. Shape the mixture into four equal-sized patties with your hands. Cook the burgers under a preheated hot grill for 15 minutes, or until cooked through, turning once. Top each burger with a slice of leerdammer towards the end of the cooking time. Mix together the honey, mustard and mayo. Cut the buns in half and toast under the grill.
 Put each burger on the bottom half of a bun, put the sauce on top of the burger, then add the veg and the top half of a bun.
 
Why you should have it
Beef contains high-quality animal protein and fatigue-fighting iron. Sunflower seeds contain vitamin E, a powerful antioxidant that wards off muscle inflammation and disease. Eggs contain vitamin B12, which is needed for fat breakdown and muscle contraction. Coriander contains vitamin C for a healthy immune system and the manufacture of the adrenaline needed for hard workouts. Wholemeal bread adds low-GI carbohydrates to help replenish energy stores steadily and drive the muscle-building protein into your muscles. Black pepper aids digestion. Tomatoes contain vitamin A, B and potassium to prevent cramping and reduce bloating. Cheese contains bone-building calcium and conjugate linoleic acid (CLA), which helps reduce belly fat and build lean muscle.

For a fat-fighting curry recipe, click here. And you'll find more muscle-building meals in our healthy recipes section.

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