Whenever we hear the term “healthy alternative” to describe a certain dish, we tend to generate the mindset that we are in for a bit of a displeasing meal – the notion is that nothing can really be an alternative to food like a good ol’ burger and fries. Over the years, we a have generally become used to the idea that turning to one of these healthier options means sacrificing what we are really craving for.

Luckily, there are many healthy sandwich and burger options that are just as mouth-watering, if not more delectable, than their meat-based rivals. Filling your craving with a protein-charged sandwich or burger can be surprisingly satisfying.

Protein is a true miracle food. It allows the marvel of biological engineering that is the human body to carry out daily functions and break down and utilize the nutrients in the food we eat.

Nutritionist Shauna Schultz said protein is incredibly vital to our existence and strengthens red blood cells.

“Protein is a vital macronutrient”, says Schultz. “It assists in both maintaining and burning muscle mass, as well as creating enzymes and red blood cells.”

In addition, Schultz said there are many diverse yet simple ways to incorporate protein into your daily diet.

“Great sources of protein can be found in animals products such as chicken, pork, eggs and milk,” Schultz said. “In addition, protein may be found in plant-based products such as beans and nuts.”

Clearly, protein is out there and very easy to incorporate into daily diets of all types.

For a turbo-charged healthy alternative to beef burgers, the veggie burger with pineapple and teriyaki with portobello mushroom buns is a truly healthy dish that offers similar, if not better, flavors than the ordinary meat burger. This vegetarian burger patty is adapted from a recipe from vegetarian.about.com.

Protein veggie burger

Servings: 6

Total cook time: 20 minutes

12 Portobello mushroom halves

½ onion, diced

1 can black beans

½ cup flour

2 slices multi grain bread, crumbled

1 tsp garlic

1 tsp onion powder

½ tsp seasoned salt

Salt and pepper, amount based on preference

Olive oil

2 russet potatoes

Preheat oven to 375 F.

Place mushroom halves on baking sheet(s), lightly drizzle with olive and allow cooking for 10 to 15 minutes. Pull out of oven, and allow to cool completely.

Begin prepping the potatoes by washing them. Next, pierce each potato seven to 12 times and place in microwave for about one minute. Continue cooking for 30 seconds to an additional minute depending on personal preference. Remove from microwave and slice potatoes into wedges. Place completed wedges on baking sheet adding salt and pepper. Bake for 20 to 30 minutes, while turning the wedges over 15 minutes into baking.

While the wedges are baking, begin making the patty mix. Heat pan, add a dab of olive oil and sauté onions for around 3 to 5 minutes. Next, drain the can of beans, and pour beans into a large mixing bowl. Mash the beans continuously until uniformly smooth throughout. Add in the sautéed onions, onion and garlic powder, crumbled bread and mix thoroughly. Add in the flour very gradually as you mix.

Take the completed patty mixture and form into patties, each about ½ inch thick. Place in olive oil-coated pan and fry. Cook time in the pan is based on personal preference.

Once the patties are done, the fries will also be done. Place completed potato wedges on stove top to cool.

Begin constructing the burgers. Take a mushroom half and place on a plate. Next, add a patty on top of the mushroom while adding 4-6 spinach leaves on top of the patty. Take a slice of pineapple and place atop the spinach, while adding two tbsp of teriyaki on top. Complete with adding another mushroom half to cover the burger, and serve with the fresh potato wedges.

As a healthy alternative to a meat burger, this lean mean health-kick veggie burger tastes as good as it sounds while improving your health in the process.

This is just one of many protein-rich recipes that can be created using normal, in-the-cabinet ingredients while incorporating many different source of protein. In the end, we can substitute these healthy dishes in place of our favorite more unhealthy burgers or sandwiches, have our cake, but more importantly, we can truly eat it too.

Cody Powell-McClintick can be reached at [email protected]