Ranch Turkey Burger with Tomato-Avocado Salsa

We're back, and, as promised, Super Foods are on the agenda!

Now, there are two schools of thought surrounding Super Foods -- the kind talked up by the anti-GMO crowd as cure-alls, and the idea that certain foods carry unique concentrations of certain nutrients or nutrients not provided by many other foods.  We're going to look at things through the latter lens -- foods that provide high concentrations of vitamins, good fats, protein, and more, making them extremely effective ways of meeting your dietary needs!

Today's recipe revolves around a few of my favorite foods: ground turkey, tomatoes, and avocados.  Ground turkey is a good source of protein, with relatively low fat content relative to other ground meats.  Tomatoes are one of the only foods containing lycopene, which may be linked to a decrease in the likelihood of cancer, and are also a good source of Vitamin C.  Finally, our superfood is the avocado!

Avocados contain potassium, which is fairly rare in large quantities and helps to regulate blood pressure, as well as nearly 20 essential vitamins and minerals.  They're also high in good fats, which can help with cholesterol and heart health (at least, that's what WebMD tells me).  Be warned, avocados ARE high in calories, so they may not be the best choice for people aiming to lose weight, but their health benefits are numerous!

On to the recipe!

For two burgers, you're gonna want:

• 1/2 pound of ground turkey
• 1 egg
• 1 packet of ranch mix
• 1/2 cup bread crumbs
• 1/2 Avocado, pitted
• 1 plum tomato (or a portion of a larger tomato)
• A little bit of oil (for the pan)
• Pepperjack cheese would be awesome on this, but we're skipping it here

In a bowl, mix your ground turkey, egg, and ranch mix.  I did it by hand, but you can use a spoon or something if you'd like.  Add your bread crumbs, adding more until the mixture sticks together.  Form into small patties.

Now, if you've got a grill or grill pan, that would be a great option here, but if not, you can use a regular pan.  Turn your pan to medium heat, and put about 2 teaspoons of oil into the pan to lubricate it.  Place your burger patty in the pan, and let it cook 4 minutes on both sides.

While your burger is cooking, dice your avocado and your tomato, stirring them together.  For extra freshness, consider adding salt and lemon or lime to the mix, to brighten the flavors of the fruit (yes, these are both actually fruit).

Finish your burger by topping with the avocado-tomato salsa on a bun!  Then eat and enjoy.