• Veggie Turkey Burgers

    September 4, 2012

    Hello, hello!

    Last night was all about veggie prep for the upcoming week. I cut up raw veggies (carrots, cucumbers, and celery) and then roasted and sautéed a bunch (beets, broccoli, Brussels sprouts, mushrooms, and zucchini), so I have them ready to go whenever I need them.

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    Reduced broccoli is great roasted—once you cook it, you won’t even know it was once flimsy!

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    Veggie roasting party!

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    Dinner

    Last night’s dinner was all about turkey burgers with lots of veggies inside.

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    Ingredients:

    • 1.3 pounds(20.8g) ground turkey
    • 1/4 cup grated zucchini, water pressed from it (tip: use paper towels to remove moisture)
    • 3/4 cup chopped mushrooms
    • 1/2 cup chopped onion
    • 1 tsp minced garlic
    • 1 tbsp Worcestershire sauce
    • 1 tbsp olive oil
    • 1 egg
    • 1 tsp garlic powder
    • 1/4 cup almond flour
    • Salt and pepper to taste

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    Directions:

    • In a nonstick skillet, sauté mushrooms, onion, and garlic in olive oil until softened. Remove pan from heat.
    • In a large mixing bowl, combine ground turkey, zucchini, Worcestershire sauce, garlic powder, egg, almond flour, and mushroom-onion mixture. Form into 5 patties.
    • Preheat broiler. Place burgers on an aluminum foil-lined sheet, and broil, turning once, until browned on both sides and temperature registers at 165 degrees (about 10-12 minutes).

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    With my burger, I had roasted broccoli, Brussels sprouts, and beets on the side.

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    Mal and I ate dinner on the couch with Murphy in between us. He’s so pushy when it comes to food. Pushy pug.

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    Workout

    So, I forgot to tell you guys about my first WOD back at CrossFit and I have some exciting news to share!

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    Let me start off by saying I felt SO good at Friday’s workout. I thought I’d feel weak and just plain old exhausted after being away for nearly 3 weeks, but I felt awesome, which says something for rest days, right? I was definitely well-rested and it showed!

    Strength:

    Box Squat

    Work up to a 1 Rep Max

    WOD:

    EMOM 8

    5 Clean Grip Deadlifts
    5 Squat Cleans

    Rx: 65% of 1RM Clean; Same weight used for Dead Lifts

    For the strength part of the workout, I worked my way up to 235 pounds for my 1RM, and I honestly could have kept going! Whoa, where did that strength come from?!?

    For the WOD, I used 75 pounds, which ended up being the perfect weight. At first, I thought I went too light—Every Minute On the Minute (EMOM) we did 5 Clean Grip Deadlifts + 5 Squat Cleans—but by the 6th and 7th intervals, I was really starting to feel it. Holy quads on those Squat Cleans! I loved it! Oh my gosh, it was so great to be back at CrossFit!

    And my exciting CrossFit news: My monthly dues are being covered until the end of the year through a campaign with Reebok and Fitfluential! How cool is that!?! Obviously, I am pumped! THANK YOU, Reebok and Fitfluential. You guys rule!

    Weekly Workouts

    • Sunday: Off
    • Monday: 2-mile power walk
    • Tuesday: 3 miles
    • Wednesday: CrossFit
    • Thursday: Off
    • Friday: Off
    • Saturday: Off

    Question of the Day

    Do you prep for the week on Sundays (or in this case Monday)? What does your weekly prep include? 

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    { 52 comments… read them below or add one }

    Corrie Anne September 4, 2012 at 9:10 am

    I love the idea of zucchini in turkey! Those look amazing. Also — good reminder I need to get some more vegetables in this week. I grocery shop on Sundays, but I don’t plan workouts. I just can’t get into it! It all depends on the time I have or how much I run with my dogs or how sore I am!!

    Reply

    Ashley @ Coffee Cake and Cardio September 4, 2012 at 9:16 am

    Awesome turkey burgers!! I think throwing veggies in meat mixtures/burger is a great way to get an additional veggie boost!

    Reply

    Erica { EricaDHouse.com } September 4, 2012 at 9:19 am

    I can’t believe I’ve never roasted vegetables before. What do you use them in once you roast in bulk for the week?

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    Tina September 4, 2012 at 9:22 am

    Put them in containers in the fridge! :)

    Reply

    Katie @ Peace Love & Oats September 4, 2012 at 9:19 am

    Those turkey burgers look amazing! As do the roasted veggies, I’m going to need to try these!

    Reply

    Beks September 4, 2012 at 9:21 am

    For the first time in forever, I actually packed my lunch last night, but that’s the extent of prep I do. I should really do more of it.

    Reply

    Natalie @ FreshLifeFindings September 4, 2012 at 9:25 am

    I bought all of my fruits and veggies but have yet to prep them! You inspired me to get up and do it :) That’s so cool that your dues were covered by Reebok and Fitfluential! Glad your workout was good after coming back from rest!

    Reply

    Chelsie @ Balance, Not Scale September 4, 2012 at 9:28 am

    Because of my work schedule, prep is an absolute necessity. Usually it’s a lot of veggie chopping (to fill out my lunches and add to my dinners) and cooking one large meal that I can split and freeze (whether it’s burgers or a chili or spaghetti squash and tomato sauce etc). Sometimes, if I have the time, I’ll make a dessert recipe to freeze in portions as well.

    Reply

    Alison September 4, 2012 at 9:47 am

    I tell myself to make a meal plan for the week and to do all of my shopping and prep on Sunday. But, I always manage to procrastinate…maybe because I have three markets within walking distance of my house so I feel like I can pick ingredients up during the week. I always regret that decision on Monday though! I need to start using your meal plan posts as motivation. I’m glad to hear that you’re feeling better!

    Reply

    Khushboo September 4, 2012 at 9:51 am

    I’ve gotten better about food prep. I actually posted about it yesterday: making huge batches of quinoa at the start of the week is such a timesaver!

    Reply

    Nicole September 4, 2012 at 9:53 am

    I make a similar turkey burger but with lots of mushrooms and spinach. Sunday is food prep day–veggies, soup, muffins, etc.

    Reply

    chelcie @ chelcie's food files September 4, 2012 at 9:59 am

    i love prepping roasted veggies ahead of time..they are so great to have on hand for the week!

    Reply

    Katie @ Talk Less, Say More September 4, 2012 at 10:17 am

    I don’t really do much prep (I probably should) but I do plan out my meals. When I often had Wednesday’s off I would do my grocery shopping then and all of my meal planning on Tuesdays.

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    jen September 4, 2012 at 10:22 am

    235!!! are you kidding me? you go girl! i am so completely impressed right now.

    Reply

    Tina September 4, 2012 at 10:28 am

    I know! I surprised myself too!

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    Michelle @ Eat Move Balance September 4, 2012 at 10:23 am

    I totally prep for the week! Lunches are all made and stored in the fridge, and a few dinner ideas are prepped. It makes thing soooo much easier when things get hectic.

    Those beets looks delicious. I absolutely love them, but don’t have them often enough. I’m going to buy some this week! :)

    Reply

    Tina September 4, 2012 at 10:28 am

    Ditto! I rarely buy them, but I love them so much!

    Reply

    Rachel September 4, 2012 at 10:26 am

    I would loooove to prep my food on Sundays, but sadly there’s no room in my fridge :/

    Reply

    Courtney September 4, 2012 at 10:27 am

    I try to do the same thing on Sundays…the more I can prepare for my packed lunches, the easier it is throughout the week. I often pre-bag veggies, trail mix, fruit, etc. as much as possible to just grab quickly when I’m headed out the door.

    Reply

    Tina September 4, 2012 at 10:28 am

    I should start making trail mix at home and bagging it up. Great idea! Thanks!

    Reply

    Rebecca @ Blueberry Smiles September 4, 2012 at 10:38 am

    I’ve started prepping on Sundays too. It usually includes broiling a bunch of chicken breasts, rotating veggies, hard boiling some eggs, and separating out what I want for lunch (usually I do 2 days on Sunday and then take care of the rest in the morning). It def helps!

    Reply

    Danielle@cleanfoodcreativefitness September 4, 2012 at 10:39 am

    That is so awesome about CrossFit! Reebok and Fitfluential are awesome! You must feel amazing to be back at CrossFit!
    I try to prep meals as much as I can for the week! This week it involved cooking up veggies, roasting carrots, baking sweet potato fries, and cooking some meat

    Reply

    Shana September 4, 2012 at 10:43 am

    I also do all of my prep on Sundays. Mostly grilling or roasting veggies, baking tofu, and maybe making a batch of hummus for quick lunches. In the fall and winter, I also make a big batch of soup to eat throughout the week. I never get sick of it because I constantly change the ingredients based on what’s in season or what’s on sale. It makes eating healthy during busy weeks so much easier!

    Reply

    Anna O September 4, 2012 at 10:57 am

    Thanks for your reminder to prep, it’s so important. In the past when I’ve done it, I’ve always eaten better during the week. I get lazy.

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    Nicole @ Geek Turned Athlete September 4, 2012 at 11:10 am

    I didn’t grow up with beets, so I didn’t really like them up until last week. They were so good roasted! I found out that my husband likes them not as roasted (not as sweet), and I like them a little burnt around the edges (super sweet). They don’t really have that “beety” taste the more you cook them. Maybe I just need to work my way up to the raw!

    Reply

    Tina September 4, 2012 at 11:18 am

    I love them roasted! I’m still on the fence about the raw ones! ;)

    Reply

    Liz September 4, 2012 at 11:29 am

    What do you put on your veggies when you roast them?? Coconuit oil or do you just leave em plain?

    Reply

    Tina September 4, 2012 at 11:34 am

    It depends on my mood. Either olive oil or coconut oil with salt and pepper or garlic powder.

    Reply

    Simone September 4, 2012 at 11:50 am

    I try and make ‘meal bags’ on Sundays… I do all the prep work for each meal and put it all together in ziplocks, I freeze the meals for the thursday and friday and leave the monday-wednesday meals in the fridge then when its dinner time I normally dump everything in a pot/pan/ casserole dish or, more common in the fall/winter, dump everything in the slow cooker… I find this really helps with the dreaded dinner hour and if i’m get stuck working a bit late I can just call my boyfriend and give him the easy instructions and theres no prep work involved… he’s not very kitchen savvy but loves to help out when he can.

    Reply

    katie September 4, 2012 at 4:10 pm

    @Simone: what are some of the meals you put in bags? I like this idea!

    Reply

    Tina September 4, 2012 at 5:19 pm

    I want to know too!

    Reply

    Rachel W. October 2, 2012 at 6:26 pm

    @Tina:

    What a great idea! I’d love some examples as well :)

    Reply

    Ash Bear September 4, 2012 at 11:58 am

    Great idea about roasting more than just your regular old veggies. I love putting the veggies on salads too! I’ll have to try this burger recipe!

    See rest is good for your body. I bet you’ll continue to see improvements with more rest. My friend had a similar experience with marathon training. When she cut just 2 days out and had 1 full day of rest and 1 very easy day she saw a HUGE difference!

    Reply

    Christine September 4, 2012 at 12:08 pm

    Yummm! That food looks great. I need to plan ahead like that. I’ve actually never eaten beets before. What would you compare them to?

    Reply

    Tina September 4, 2012 at 12:15 pm

    Hmmm… good question! I think beets have a pretty distinct taste. Does anyone else have a good comparison?

    Reply

    Meghan @ After the Ivy League September 4, 2012 at 12:15 pm

    Wow, such a healthy dinner! Great way to kick off the week…I love turkey burgers, but I’ve never added so many veggies to them before! Gotta get on that.

    Reply

    Tina September 4, 2012 at 12:16 pm

    Yea, it’s a fun way to mix things up and get some extra nutrients in your diet!

    Reply

    Katie @ katieenpursuit September 4, 2012 at 12:25 pm

    Love beets, those look so good! I try to prep somewhat for the week, at least get all of the grocery shopping done so there’s not last minute running around! If I can put something in the crockpot in the morning before work, even better! All of your planning really pays off!

    Reply

    Jenica September 4, 2012 at 12:32 pm

    I WISH I prepped for the week on Sunday. In a future life when I am more organized I definitely will. I really admire your ability to.

    Reply

    tag September 4, 2012 at 12:42 pm

    love roasted veggies, although I prefer to sautee my brussels, I like then a little more cruchier than when they are roasted.

    I know that ‘meatloaf’ is not an impressive sounding meal, but I looove to make turkey meatloaf-onions, peppers, spinach, carrots, zucchini, diced tomatoes….add/top with a bit of BBQ if you have on hand and it is amazing!
    And then you have leftovers for lunch/dinner a few times during the week.

    And great job on your first workout back at Crossfit, wow!

    Also, Have you considered doing any personal training since you got certified?

    Reply

    Annette@FitnessPerks September 4, 2012 at 12:49 pm

    YAY for a fun campaign payment!

    I LOVE turkey burgers. LOVE them. We have ‘em once weekly, actually. ANd tonight is the night! Wahoo :)

    Reply

    Kelly@BalancedDaily September 4, 2012 at 1:50 pm

    I usually do prep by doing some things like cleaning my apartment, going grocery shopping, planning out my workout schedule and which days I’ll do what, and things like that but you’re idea of roasting a bunch of veggies for the week is a great idea. Sometimes I’m just too tired by the end of the day to want to put any effort into cooking, but I might have to start doing this so I can just reach for something I’m craving when I want to. And you also don’t have to worry about veggies doing bad if you do this. My dog is a terrible beggar too, but how do you turn down that adorable pug face? Murphy is too cute!

    Reply

    Mallory September 4, 2012 at 2:25 pm

    Sundays I usually make breakfast burritoes (individually wrapped and frozen), a big batch of muffins, a big pot of soup/stew for lunches and a few loaves of homemade bread. This makes lunches sooo much faster.

    Reply

    Katherine @ The Fit Lady Sings September 4, 2012 at 2:57 pm

    Now that my graduate classes have started again, I’ll definitely be prepping food on Sundays, and possibly again on Wednesdays (I don’t eat out too often and go through a lot!). I like to make salads in mason jars for lunch that I can grab in the morning, and portioned out trail mix and fruit for snacks. For dinner, I generally wing it and use what I have on hand.

    And congratulations on having your CrossFit dues paid for you! That’s awesome!!

    Reply

    Jessie September 4, 2012 at 3:23 pm

    These turkey burgers look poiiifect, I must try them ASAP! I’ve been wanting to make turkey “meatballs” lately, anyway … with spaghetti squash! Yum.

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    Devonshire September 4, 2012 at 3:28 pm

    I need to start prepping my food. I work an odd schedule and have thurs, fri and sat off. I should pick one of those days and prep everything. It is a lot easier to eat healthy if you have things at hand.

    Reply

    Carrie @ Fitness and Frozen Grapes September 4, 2012 at 5:28 pm

    Congrats on your triumphant return to CrossFit! On Sundays, I usually prep veggies for the week and cut up a ton of carrots and red peppers. Sometimes, I’ll made a batch of quinoa with zucchini for the week. Prepping veggies for hours on end gets boring, but it’s worth it to get it done for the entire week.

    Reply

    Chelsea @ One Healthy Munchkin September 4, 2012 at 9:59 pm

    I don’t really do a lot of meal prep in advance – but yesterday I made a ratatouille that will last me for 4 meals so I’m pretty pumped about that!

    Those turkey burgers look awesome!

    Reply

    Jennifer @mintcondition September 5, 2012 at 9:01 pm

    I do my prep on Mondays cause weekends tend to get too busy. I pin a couple of recipes on my meal planning Pinterest board and then go grocery store based on those meals. All week I make other goodies while I make dinner, hard boiled eggs, tuna/chicken salad, ect. My first WOD in 2 weeks is Friday, hopefully it will be as successful as yours!!

    Reply

    Christina @ The Beautiful Balance September 7, 2012 at 1:17 am

    WOW! Such an amazing gesture for them to take care of that. I would be soooo happy if that was offered to me.

    PS. Love that CrossFit posts are back :)

    Reply

    Madelyn September 10, 2012 at 8:56 pm

    Do you think these would hold together without the almond flour, or is that essential to the recipe?

    Reply

    Tina September 10, 2012 at 9:33 pm

    I’m not sure since I’ve only made them once, but you could try breadcrumbs or another type of flour?

    Reply

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