Chicken Burgers


Sid and I are coming up on our two year anniversary next week! We’ve been married for almost two years, but we’ve only been in our own place together for about 7 months. We’ve lived with other people, lived in a van, and now we are finally settled in our own little apartment. I wouldn’t trade the experiences we had in our first 1.5 years of marriage, but I must say it is SO nice being able to create a little home and invite people in :) We actually feel like a married couple now! We’re finding our rhythm and having a ton of fun living together. I mean, we finally even created a budget so that we can start saving for some bigger dreams. Better late than never, right?

Part of our budget is minimizing the amount of money we spend eating out (obviously), so I’ve been batch cooking lunches for Sid so that he doesn’t have to buy lunch during his work day. Some of the meals I like to make are curry, a pasta dish of some sort, soup, wraps, and chicken salad. I decided to try something new last week and made chicken burgers!

They are juicy, tender, and oh so versatile :)


We grilled them on the back deck and they smelled AMAZING. The sun was setting, birds chirping, smoke coming off the grill, and it felt like one of the first true glimpses of summer.

We ate the chicken burgers, well, in burger form. Sid had his on fresh, homemade sourdough as a bun, and I chose to eat mine on a butter lettuce wrap. You could also use them on salads or in a bowl with rice, roasted veggies, and sauce. The flavor of the burgers isn’t super strong, so you could easily add something like bbq sauce or chipotle sauce to make them even more flavorful. Just keep them in the fridge during the week, or store them in the freezer.


Chicken Burgers

Ali Beck | June 12, 2019

  • prep time: 10 min.
  • cook time: 10 min.
  • total time: 20 min.

Servings: 4


  • 1 lb. organic ground chicken (or turkey)
  • 1 clove minced garlic
  • 1 tsp. garlic powder
  • 1 tsp. cumin
  • 1 tsp. paprika
  • 1 tsp. onion powder
  • 1/2 small onion, finely chopped
  • 2-3 mushrooms, finely chopped
  • 1/4 c. fresh herbs, chopped (I like basil & parsley)
  • 1/2 tsp. salt & pepper


  1. Wash and very finely chop the onion, mushrooms, and fresh herbs.
  2. Combine the ground chicken, chopped vegetables and herbs, and spices in a mixing bowl. Mix with a large wooden spoon or your hands until well combined.
  3. Divide the mixture into four separate patties and flatten each patty to be 1/4-1/2 inch thick.
  4. Barbecue on the grill for 5-7 minutes each side, or cook in a cast iron skillet on the stove for 10-12 minutes each side.

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Healthy Gut Healthy Mind

You know how you get butterflies when you’re public speaking; when you’re scared you might get a sinking feeling in your stomach; or maybe when you’re stressed out, your stomach feels upset? Let’s be real, I’m sure a lot of us have experienced our bowel movements getting a little out of wack when we are nervous about something.

What a lot of people don’t realize is that the connection between your brain and your gut goes much deeper than some butterflies every once in a while. Recent research shows that there is a very significant connection between the gut microbiome and the brain. This connection is termed the gut-brain axis.

A homemade turmeric latte is an anti-inflammatory drink that can promote a healthy gut

A homemade turmeric latte is an anti-inflammatory drink that can promote a healthy gut


What is the gut microbiome? Each person has a unique make-up of bacteria living in their intestinal tract. The gut microbiome (or flora) plays an integral role in digestive health and also influences the immune system. This collection of bacteria is developed in infancy, but there’s a lot of factors that can influence it later on as well. Some examples are:

  • Whether someone was born vaginally or not

  • Whether someone was breastfed or not

  • Diet

  • Stress

  • Antibiotic use

  • Physical environment

Any one of these things can disrupt the balance of bacteria in the gut. Did you know that 80% of the immune system is found in the gut? A healthy gut is so important in protecting against a variety of issues, such as IBS, obesity, mood disorders, food sensitivies, and auto-immune diseases. When there’s a disruption in the gut microbiome, it can lead to a chronic state of inflammation, influencing a person’s physical and emotional health in a variety of ways. One way we see this happening is things like anxiety and depression.

There is a nerve that runs between the gut and the brain called the vagus nerve. The gut sends signals to your brain and vice versa. Feelings of stress, sadness, or depression can send negative signals to the gut, which can disrupt the gut microbiome. An imbalance in bacteria can send negative signals back to the brain, creating a negative cycle.

Many current studies have shown that there is a relationship between the bacteria present in the gut and disorders such as depression, anxiety, autism, auto-immune diseases, and more. There’s a lot more research to be done, but it’s exciting to think about how much more we are understanding about the relationship between gut health and a variety of mental health issues.

Thankfully, the gut microbiome can be healed and restored. There are holistic practices to utilize that may help relieve stress/anxiety as well as heal the gut. These are simple suggestions, and keep in mind that sometimes working with a professional or team of professionals is necessary. 

1. Meditation/Prayer

Setting aside 20 minutes of time in the morning to pray, meditate, and or even do yoga can have profound impacts on mental health and on the body healing itself. Allowing yourself  to slow down, breathe, and relax allows your body to release stress and focus on healing.

2. Anti-inflammatory foods

Eating a variety of anti-inflammatory foods is helpful for reducing inflammation in the body. Some examples of anti-inflammatory foods are:

  • Ginger

  • Turmeric

  • Fatty fish (salmon, tuna, sardines)

  • Chia seeds

  • Walnuts

  • Leafy greens (kale, spinach, lettuce, swiss chard)

  • Beets

  • Broccoli

  • Blueberries

  • Flax seeds

  • Bone broth

It’s also helpful to stay away from inflammatory foods such as refined carbohydrates, sugar, alcohol, vegetable oils (especially hydrogenated, partially hydrogenated & canola oil), processed meats (lunch meats), and red meat (unless it’s grass-fed).

3. Probiotics

It’s important to restore good bacteria in the gut through eating probiotic foods. Some people may need more help from a probiotic supplement. Probiotic foods include:

  • Sauerkraut

  • Kimchi

  • Kombucha

  • Kefir

  • Yogurt 

  • Miso & tempeh (fermented soy products)

I hope this was informative and helpful for you! Now go buy some sauerkraut :)