Gelson's - Our Services

Cheeseburgers

MAY 2003

IN THIS ISSUE:
Staying Healthy Under Stress
Heart Health Update for Women
RESEARCH UPDATE
       Curb Your Television
RECIPE MAKEOVER
       Cheeseburgers
FOOD OF THE MONTH
       Cherries
RECIPES OF THE MONTH
       Tomato Basil Stuffed Chicken
       Garlic Spinach w/ Lemon
       Hawaiian Mango Chicken Salad
       Cherry Trifle

SERVES 2

customer in Encino would like to indulge in a healthy and delicious cheeseburger once in a while. I use the leanest ground beef we carry and broil the patties so that most of the fat drips out. Heating water in the bottom of the pan helps keep the meat moist while it cooks. This new recipe is reduced by 260 calories, 30 grams fat, 15 grams saturated fat, and 1025 milligrams sodium. Fat grams will vary, depending on how much you cook the meat, but never serve anything except well-done burgers to children, elderly, or immuno-compromised individuals.

Ingredients:

10 ounces Gelson's Finest ground sirloin

1/8 teaspoon salt

1/8 teaspoon pepper

2 slices Veggie Slices cheddar flavor soy cheese

2 Cottage Hearth honey wheat hamburger buns

2 tablespoons Heinz no salt added tomato ketchup

1 organic tomato, sliced

2 thin slices red onion

2 leaves Earthbound Farms Organic red leaf lettuce (use the rest for a salad)

Directions:

Add a little water to the bottom of a broiler pan (1/4-inch will do). Carefully place the pan under the broiler and turn on the heat.

Gently form the meat into two hamburger patties, about 1-inch thick. Don't over-handle or squish the meat too much, and don't press on the burgers with a spatula while they're cooking (that makes 'em dense and dry). Season both sides with salt and pepper. When the broiler has been heating for 10 minutes, place the burgers on the pan. Cook until the internal temperature of the burgers is 158º F, about 5 minutes on each side. The burgers will be well-done. One minute before the second side is done cooking, place one slice of cheese on top of each burger and cook one more minute. Remove from oven and allow meat to rest for 1 minute. In this time, place the open buns under the broiler and allow to toast.

Spread 1 tablespoon ketchup on each bun top. Pile tomato, onion, and lettuce on top of the burgers. Place burgers on the bun and enjoy.

Each burger with all the trimmings contains:
Calories Fat Saturated Fat Cholesterol Sodium Total Carbohydrate * Daily	450 14 g 4 g 87 mg 530 mg 38 g	Dietary Fiber Sugars Protein Vitamin A Vitamin C Calcium Iron	7 g 13 g 41 g 23% DV* 19% DV* 21% DV* 36% DV*

handful of cherries a day to keep the doctor away this May? You bet! I don't mean those maraschino cocktail cherries, I'm talking about fresh Bing and sour cherries. They're loaded with antioxidants, as you might guess from their deep purple color. Anthocyanins, quercetin, ellagic acid, and vitamin C all contribute to the health benefits of these tiny plums.

The antioxidant power of cherries is believed to help prevent heart disease and cancer, slow aging, promote sleep, and provide pain relief from rheumatoid arthritis. Anthocyanins act as potent antioxidants to inhibit LDL cholesterol oxidation, which in turn helps to prevent heart attacks and strokes. Anthocyanins and quercetin both have anti-inflammatory properties that help reduce inflammation in the joints of arthritis sufferers, in the mucous membranes of allergy sufferers, and inside arteries. Quercetin may also reduce the growth and proliferation of cancer cells. Sour cherries contain more anti-inflammatory nutrients than sweet, so rheumatoid arthritis sufferers might consider sour cherries to help relieve pain and inflammation. Ellagic acid seems to help lower cholesterol and protect against cancer. Cherries also contain melatonin for enhanced sleep, boron for stronger bones, vitamin C, beta-carotene, potassium, and fiber.

A 1/2-cup serving of pitted Bing cherries (the sweet ones) has just 50 calories, 2 grams of fiber, and 9% Daily Value for vitamin C. Sour cherries have fewer calories, since they contain less sugar, and they're packed with vitamins A and C.

Cherry season is short — just May through July or August. When they are available, look for plump, shiny, firm cherries with green stems. Make sure the stems are attached, since the stem scar invites bacteria. Pick the darkest Bing cherries and the brightest sour cherries. When you get them home, don't wash them, but arrange them in single layers between sheets of paper towels and wrap them in plastic. To cook with them, first wash under cold running water, remove the stems, and use a cherry pitter to pop the pits out. This month, try my recipes for Cherry Trifle and Hawaiian Mango and Chicken Salad.

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The nutrition recommendations found in our newsletters are general in nature and are not tailored to specific health problems. Talk to your physician or other qualified health care practitioner concerning particular health issues or before beginning any nutritional program.