Sunday Dinner: May is Mediterranean Diet Month –- Try Greek spinach veggie burgers
It’s a great time to celebrate National Mediterranean Diet Month! Burgers for the family don’t have to be the same old, same old. Try this recipe for Greek spinach veggie burgers. They can be a good way to introduce healthy, Mediterranean-inspired foods to your table.
If you don’t already know about the benefits of a Mediterranean-inspired diet, it’s a good time to learn. May is National Mediterranean Diet Month, which means you have many days to try some new dishes for their health benefits — and great taste!
Try these meatless Mediterranean-inspired recipes >>
Meals the Mediterranean way
A Mediterranean diet is a lifestyle, not a set meal plan. It’s a way of living that incorporates heart-healthy foods into your daily life. The Mediterranean way of eating usually includes:
- Adding whole grains and plant-based foods to your meals.
- Limiting your salt intake (use herbs and spices instead).
- Cutting back on fatty foods and red meat in your diet.
- Incorporating fish into your meals a few times each week.
- Eating more fruits and fewer dairy products (use low-fat dairy options).
Check out this recipe for pasta with low-fat walnut pesto >>
Take a trip around the world
Some Mediterranean countries include Greece, Israel, Italy, Morocco and Spain. Think about foods that come from those areas and others when you’re planning your weekly menu. Get your kids involved, too. Grab a map and some cookbooks (or the computer). Map out Mediterranean countries and do a little research on the types of foods that are popular in those locales. Not only will you be able to make a plan together, you’ll learn a bit about the various countries, too — a great family activity!
Greek spinach veggie burgers recipe
- 1/4 cup olive oil
- 1 clove garlic, minced
- 1 teaspoon dried dill weed
- 1 teaspoon dried oregano
- 1 cup herb-seasoned stuffing mix
- 2 eggs, lightly beaten
- 1 (10 ounce) package frozen chopped spinach, thawed and well drained
- 1/2 cup feta cheese, crumbled (2 ounces)
- 1/8 teaspoon black pepper
- 4 whole wheat hamburger buns, split and toasted
- Olive oil cooking spray
- Veggies like roasted red peppers, onions, olives and lettuce for toppings, along with tzatziki (see below)
- Add the olive oil, garlic, dill, oregano and black pepper into a medium-sized bowl and mix together. Stir in stuffing mix to coat evenly.
- To the mixture add the eggs, spinach and cheese. Mix again until all the ingredients are blended together.
- Form the mixture into four 1/2-inch thick patties.
- Coat a skillet with the cooking spray. Over medium heat, cook the patties for about four minutes on each side.
- Garnish burgers with tzatziki, roasted red peppers, onions, olives or lettuce.
If you’d rather, you might try baking these patties at 425 degrees F for about 20 minutes, flipping once about halfway through the baking time. Be sure to check them during cooking to help ensure they don’t dry out.
Go ahead and get your Greek on with these tasty burgers!