Replenish muscles and bulletproof your bones with this gourmet barbecue dish.
At the peak of barbecue season, don't let fatty chunks of meat weigh you down. These burgers combine the stamina-boosting nutrients of beetroot with the muscle-repairing protein of lamb. The optional feta gives each patty a melt-in-the-middle indulgence.
Preparation: 30 mins
- 500g minced lamb
- 250g beetroot, finely chopped
- 1 egg, beaten
- 2 tbsp chopped mint
- 2 cloves of garlic, crushed
- 100g feta cheese, cut into 4 chunks (optional)
- Salt and pepper
- 4 burger buns
- Finely sliced red onion rings
1 In a large bowl, combine the lamb, beetroot, egg, mint and garlic. Season to taste with salt and freshly ground black pepper, and mix thoroughly.
2 Divide into four equal portions. Flatten these in the palm of your hand. Place a cube of feta in the middle and draw the meat up and over the cheese, forming a burger shape. Refrigerate for 30 minutes.
3 Heat a grill (or barbecue) to medium-high and cook the burgers for six to eight minutes on each side. Insert a metal skewer into the meat. If it comes out piping hot to touch they are cooked. If not, cook for a further minute or so. Serve in buns with the sliced red onion and some salad leaves.
Lamb: Flavoursome meat - especially the pasture-fed variety - is surprisingly rich in omega-3 'good fats' . Gram for gram, lamb has more than half the omega-3 of a more obvious source, like cod
Feta: Traditionally made from ewe's milk, feta cheese is lower in fat than soft cow's or goat's cheese. This amount packs in 246mg of bone-building calcium, 35 per cent of your recommended daily allowance.
Beetroot: Responsible for beetroot's stamina-boosting credentials, the red veg's nitrates also help relax blood vessels and lower blood pressure, according to researchers from Queen Mary, London.
Many thanks to lovebeetroot.co.uk for providing this recipe, which was printed in the July 2011 edition of Runner's World magazine. Sweetfire® marinated beetroot is available from Tesco's and Waitrose.