Nikki Yelton is a Functional Medicine Registered Dietitian Nutritionist serving clients worldwide. She offers a personalized functional medicine approach using advanced labs and her unique 5-phase method. Nikki helps purpose-driven women who have tried everything finally restore their energy and reclaim their health--without another DIY protocol--so they can show up fully in their work and at home!
This post may contain affiliate links of some products I personally love & recommend. Let’s dive in!
If you’ve been avoiding cookouts because you’re worried about how the food will make you feel, this one’s for you. These veggie-packed beef burgers are gut-friendly, nutrient-dense, and perfect for your next backyard gathering.
Reading Time: 4 minutes
Can you believe it’s almost officially Summer?! How??
Summer barbecues are one of my favorite things about this season… Family, friends, outdoor games, yummy food, and so much more!
But I did not always feel this way. I wanted to skip all the festivities due to my anxiety about food. I was nervous about how I would feel if I ate something that made me sick.
Not anymore (Thank GOD)… Since learning about the right foods to eat that support my gut health and autoimmunity, I’ve found BBQ alternatives and recipes I can make or bring, so I don’t even have to think twice about missing out on all the fun.
Like these veggie-packed beef burgers!
If you feel the same way I did, I’m here to tell you there is no reason to stress! It’s possible to make summer celebrations enjoyable AND stick to your healing journey.
One barbeque staple you’ll find grillin’ up at almost every backyard celebration is BURGERS.
When you think of a burger, you may not imagine the picture of health, but I’m here to break that stereotype and tell you to EAT THE BEEF!
PSA: Beef is not the enemy!!! It’s the QUALITY of beef that matters most.
Grass-fed and finished beef contains macro and micronutrients to support the gut lining.
Beef is a fantastic protein source, essential to repair and regenerate the gut lining and crucial to produce enzymes that aid in improved digestion.
Beef is rich in essential amino acids like glutamine and glycine. Glutamine is the primary fuel source for our enterocytes, the gut cells that maintain the gut barrier.
Beef is highly nutrient-dense. It contains nutrients like iron, zinc, and B vitamins like B12— all of which reduce gut permeability.
Beef is rich in collagen and gelatin, essential for healthy tissue along your gut lining and for keeping your body clear of inflammation.
Beef contains a lot of good healthy fats. It has conjugated linoleic acid (CLA), which studies show has anti-inflammatory properties that support a healthy gut (and waistline).
Check out the delicious recipe below and take advantage of these gut-healthy and autoimmune-friendly ingredients right in time for your 4th of July BBQ next month.
In a large mixing bowl, combine the beef, garlic, onion, grated carrot, grated zucchini, egg, and salt. Mix well and form the mixture into patties about 4 inches in diameter.
Grill the burger patties for 5–7 minutes per side, or until the burgers are cooked through.
To serve, use leaves of lettuce as a bun. Enjoy!
While there are a ton of benefits to beef consumption, where we can get into trouble is when we choose meat that is sourced from cows that were raised with poor nutrition, grain-fed, and pumped with antibiotics and growth hormones.
What should we look for when it comes to beef? Always look for the terms “grass-fed” AND “grass-finished.”
You’ve likely heard of grass-fed before, which means that the cattle’s diet consisted of mostly grass. Just because the label says grass-fed doesn’t mean that is all the cow ate. Often, grass-fed cattle are also fed supplemental grain feed. This makes the beef more inflammatory and contains more omega-6 fatty acids.
Grass-finished means that the cattle’s diet consisted of grass and grass only. I always suggest opting for grass-finished beef. This ensures that the beef contains more nutrients like CLA (conjugated linoleic acid) and fat-soluble vitamins.
Where can you find grass-fed and finished beef?
A great way to get quality beef is to talk to local farmers and butchers about their farming practices. You can source high-quality meat right in your community! To find a farmer near you who sells top-quality meat, search Farm Match and add your zip code. This is what I use to find farmers near me.
Check your local grocery stores and health food shops for quality beef that is labeled “grass-finished.” Sometimes, you can find high quality in convenient locations as long as you know what you’re looking for! Force of Nature meat sold at most Whole Foods stores is a good option.
Beef can be part of an anti-inflammatory diet as it’s high-quality and grass-finished!
QUICK TIP: Whenever I head to barbeques or outdoor gatherings where I know grilling will be taking place, I offer to bring burgers or a dish without gluten or dairy! This way, I don’t have to stress about what I’m going to eat, and I don’t show up empty-handed!
Just because you’re on a healing journey doesn’t mean you have to miss out on the FUN. Enjoy the barbeques, the fireworks, and the day in the sun with family and friends!
"When it comes to balancing our body, healing the gut, reversing autoimmunity, and achieving optimal health—we are a lot like a car that won’t run right. In order to fix the problem once and for all instead of relying on jumper cables, we must get underneath the hood, run the diagnostics, and replace the battery so that it runs good as new."
-Nikki Yelton, RD
a note from nikki:
If you are ready to stop wasting precious time, get off the never-ending hamster wheel, and finally surrender trying to figure things out on your own—this is your moment.
You don’t have to settle for just getting by and hoping tomorrow is a better day. We both know you are a woman who deserves better and are made for so. much. more.
are you ready?
Ready to restore your energy, reclaim your health, and live your extraordinary life?
