Healthy alternatives to red meat

We all know the famous question that’s asked before consuming red meat: Medium rare, medium, or well done?

But instead, maybe the question should be: “To have, or to not have?”

Although delicious, enjoying a filet, burger or roast beef too often can impact your health. New studies indicate eating a red meat-heavy diet may shorten your life, and it’s been linked to increasing your risk of heart disease, diabetes and some cancers.

Relax – when it comes to enjoying red meat, it’s not all or nothing. According to Harvard School of Public Health, cutting back just a few servings per week can make a big difference, especially if you substitute it with unprocessed options. Some of our favorite healthy proteins include:

  • Salmon
  • Scallops
  • Shrimp
  • Chicken
  • Turkey
  • Beans

Still craving a burger? A turkey burger can be just as satisfying, especially with this recipe:

Spicy chipotle turkey burger


  • 1 pound ground turkey (Note: look for at least 90% lean meat)
  • ½ cup finely chopped onion
  • 2 tablespoons finely chopped fresh cilantro
  • 1 chipotle chile in adobe sauce, finely chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon seasoned salt
  • ¼ teaspoon black pepper
  • 4 slices mozzarella cheese
  • 4 whole-wheat hamburger buns, split and toasted



  1. Prepare outdoor grill for medium-high heat and lightly oil grate.
  2. Place ground turkey, onion, cilantro, chipotle chile pepper, garlic powder, onion powder, seasoned salt and black pepper in a mixing bowl and mix well. Form four patties.
  3. Grill the patties until the turkey is no longer pink in the center, about 4 minutes per side.
  4. Place the mozzarella slices on the patties 2 minutes before they are finished. Serve on toasted buns.


Nutritional Information (Makes 4 burgers)

Per serving: 376 calories; 15.3g fat; 725mg sodium; 25.8g carbs; 1.8g fiber; 33.3g protein


Recipe is adapted from


Photo credit: esimpraim

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