The classic Big Mac is a beloved icon in fast food, renowned for its indulgent layers and distinctive flavour. I do enjoy this burger they have got it dialled in flavour wise but no one can claim it is a healthy choice. I’ve often sought ways to enjoy the taste without compromising my dietary choices. Inspired by the famous burger but needing a healthier twist. I’ve created a homemade version that uses homemade vegetarian patties and a Big Mac-style sauce. This recipe brings together all the flavours you love while staying true to a plant-based diet. Whether you’re a vegetarian or simply looking for a healthier option, this burger delivers satisfaction without the guilt.
The History of the Big Mac
The Big Mac, introduced by McDonald’s in 1967, has become one of the most recognizable and iconic fast-food items globally. Developed by Jim Delligatti, a McDonald’s franchisee, the Big Mac was designed to be a more substantial meal option, featuring two all-beef patties, special sauce, lettuce, cheese, pickles, and onions, all sandwiched between a sesame seed bun. Its popularity quickly soared, and it became a symbol of American fast-food culture. Adapting this classic into a homemade version allows us to enjoy its legendary taste with a healthier approach.
Why choose my recipe
Opting for a vegetarian Big Mac-style burger provides several health benefits while retaining the flavors of the original. By using TVP for the patties, you get a high-protein, low-fat alternative to beef. TVP is made from defatted soy flour, which is a great source of plant-based protein and is also low in cholesterol. The homemade sauce uses wholesome ingredients, allowing you to control the amount of sugar and preservatives. This version is not only more heart-healthy but also suitable for those following a vegetarian or vegan diet. Its easier to find online I have not found it in a supermarket yet. click this link here to grab some.
This vegetarian Big Mac-style burger offers numerous health benefits. The TVP patties provide a substantial protein boost without the saturated fats and cholesterol found in beef. TVP is also a good source of fibre and essential nutrients like iron and magnesium, which support overall health. Using whole wheat buns and fresh vegetables increases the fiber content of the meal, aiding in digestion and helping to maintain steady blood sugar levels. The homemade Big Mac-style sauce, made with Greek yogurt and minimal sugar, cuts down on unhealthy fats and additives, making it a heart-friendly option. By choosing this recipe, you enjoy a flavorful burger that aligns with a balanced, health-conscious diet.
Health Impacts of The Real Deal
A new infographic reveals the immediate effects of consuming a Big Mac on the body within an hour. Upon eating, the high-calorie content of the burger rapidly elevates blood sugar levels, leading to an initial increase in pleasure due to brain chemicals like dopamine. Addictive ingredients such as high-fructose corn syrup and sodium contribute to cravings and potential dehydration. The infographic also suggests that the high-fat content of the Big Mac can delay digestion, with the burger taking up to three days to fully process. However, nutrition experts, including Priya Tew from the British Dietetic Association, argue that while fatty foods do take longer to digest, the three-day timeline is likely an exaggeration.
The key takeaway is that while enjoying a Big Mac occasionally may be fine, it should not be a regular part of the diet due to its high calorie, fat, and sodium content, which can have negative effects on health. Moderation is advised to mitigate potential harm. Plus with how tasty this recipe is I don’t think you will miss it at all.
Reference
Make Your Own Mac Today
This healthy vegetarian Big Mac-style burger offers a delightful twist on a classic favorite, combining the rich flavors of a beloved fast-food item with nutritious, plant-based ingredients. By making your own patties and sauce, you avoid artificial additives and control the ingredients, resulting in a burger that’s both satisfying and wholesome. Enjoy this homemade version at your next meal and savour a taste of the classic Big Mac with a healthier spin.
Big Mac With No Heart Attack Recipe
Course: MainCuisine: American, BurgerDifficulty: Easy2
servings15
minutes15
minutes400
kcal“Enjoy a healthier take on a classic with this homemade vegetarian Big Mac-style burger. Featuring protein-packed TVP patties and a homemade sauce, it’s delicious and nutritious!”
Ingredients
- For the TVP Burgers:
1 cup (80g) textured vegetable protein (TVP)
1 cup (240ml) vegetable stock/broth
1/2 cup (50g) finely chopped onion
2 cloves garlic, minced
1/4 cup (30g) whole wheat flour
2 tablespoons soy sauce
1 tablespoon olive oil
1 teaspoon smoked paprika
1 teaspoon dried oregano
Salt and pepper to taste
- For the Big Mac-Style Sauce:
1/2 cup (120ml) Greek yogurt (or vegan alternative)
2 tablespoons mayonnaise (or vegan mayo)
1 tablespoon Dijon mustard
1 tablespoon apple cider vinegar
1 tablespoon sweet pickle relish
1 teaspoon onion powder
1 teaspoon garlic powder
Salt and pepper to taste
- For Assembly:
2 whole wheat burger buns
1 cup shredded lettuce
8 slices pickles
4 slices cheddar cheese (or vegan cheese)
1 tomato, sliced
Directions
- Prepare the TVP Patties:
- In a bowl, pour the hot vegetable broth over the TVP. Let it sit for about 5 minutes until the TVP absorbs the liquid and becomes soft. Drain any excess liquid.
- In a large bowl, mix the hydrated TVP with chopped onion, minced garlic, whole wheat flour, soy sauce, olive oil, smoked paprika, oregano, salt, and pepper.
- Form the mixture into 4 equal-sized patties.
- Heat a skillet over medium heat and cook the patties for 4-5 minutes on each side, or until golden brown and cooked through.
- Make the Big Mac-Style Sauce:
- In a bowl, whisk together Greek yogurt, mayonnaise, Dijon mustard, apple cider vinegar, sweet pickle relish, onion powder, garlic powder, salt, and pepper. Adjust seasoning to taste. If you can do this the night before and leave covered with clingfilm in the fridge to let the flavours mingle
- Assemble the Burgers:
- Toast the whole wheat burger buns lightly.
Spread a generous amount of the Big Mac-style sauce on the bottom half of each bun.
Place a Tomato slice followed by the cooked TVP patty on top, then a slice of cheddar cheese or vegan alternative, then another patty.
Add shredded lettuce, pickle slices, .
Spread more sauce on the top bun, and place it on top of the burger.
