fbpx Skip to main content

Episode 11 - Broccoli Sprout Burger and Mediterranean Inspired Salad Dish

Episode 11 - Recipes with SunGarden and BurgerFit
Chef Ayessa Holbrook and Alane Boyd

The only thing better than burgers? Burgers that taste great and help you eat your veggies more easily! In this episode of Cooking with My Friends, BurgerFit CEO Alane teaches a virtual cooking show from the kitchen of IWC with Ayessa from SunGarden Sprouts. Together they share how you can make a delicious and healthy meal for your family with BurgerFit burgers and fresh sprouts! If you have picky eaters in your family or simply want to eat healthier, this Broccoli Sprout Burger and Mediterranean Inspired Salad Dish episode is for you!

Now you have a super healthy, nutrient-rich dinner, lunch… or even breakfast!

In this episode you will learn:

  • How to make an easy, nutrient-dense burger that even your pickiest of eaters will love
  • How to make a homemade salad dressing using pantry staples that you probably already have on hand at home
  • How to make a simple, veggie-packed salad using fresh sprouts and feta cheese
  • About the different sprouts that SunGarden has to offer
  • About BurgerFit and how you can get your family and picky eaters eating healthier without the dinnertime battle.

BurgerFit burgers are meat and veggie burgers that help you and your family eat healthier whether they know it or not! Alane shows how you can create a healthy burger for your family using our BurgerFit sprout powders, which means no prepping vegetables ahead of time. Simply put a few teaspoons of your desired sprout powder in with your burger meat and you instantly have a nutrient-dense and healthy, yet delicious meal for your picky eaters. We love adding a tablespoon or two of Koops’ mustard for extra flavor

Ayessa from SunGarden shares how to make a veggie-packed salad with fresh sprouts instead of greens and topped with a homemade salad dressing made with Koops’ mustard. Topped with feta cheese, this salad makes for the perfect side dish for the Sprout BurgerFit burgers.

Watch the Episode

This episode of Cooking with My Friends is sponsored by BurgerFit, Koops’ Mustard, IWC, and SunGarden Sprouts.

Why eat the Broccoli Sprout BurgerFit Burger?

Not only is this Broccoli Sprout BurgerFit burger recipe gluten-free, dairy-free, soy-free, paleo, keto, and Whole30, but you’re also consuming tons of vitamins and minerals and that can improve your health in many ways!

Here are some of the nutrients you’re getting when you consume sprouts:

  • Protein
  • Fiber
  • Folate
  • Vitamin C
  • Vitamin A
  • Riboflavin
  • Zinc
  • Magnesium
  • Sulforaphane
  • Copper
  • Iron
  • Calcium
  • Adaptogens

Get the recipes and discount codes for BurgerFit, Koops' Mustard, and SunGarden Sprouts!

Get the Recipes

The Broccoli Sprout Burger and Mediterranean Inspired Salad Dish are super easy to prepare and you’re going to have a blast making them!

broccoli sprout burgerfit burger
5 from 2 votes

Broccoli Sprout Burger

Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: lunch, Main Course
Cuisine: American
Keyword: Broccoli Burger, broccoli sprouts, brussels sprouts, sprout burger
Servings: 4 people
Calories: 294kcal


Skillet Handlenvy
Large bowl
Measuring spoons


  • 1 lb ground meat (ground beef, chicken, turkey, or pork workds great!)
  • 2 tsp BurgerFit Broccoli Sprout Powder or 1 cup cooked broccoli pulsed in the food processor or finely chopped
  • 1 tbsp Koops' Stone Ground Mustard or use your favorite!
  • 2 tsp oregano
  • 1 tsp garlic powder
  • 1 tsp salt
  • tsp cumin


  • Heat a large skillet on medium heat.
  • In a large bowl, mix all ingredients together until combined. Don’t over mix or the ground meat can become tough.
  • Form mixture into 4 equal burger patties and place burger patties on hot skillet.
  • Cook burgers on medium heat on the stove for 3-5 minutes on each side or to your preference. Cooking times can vary.


Calories: 294kcal | Carbohydrates: 1g | Protein: 20g | Fat: 23g | Saturated Fat: 9g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 658mg | Potassium: 331mg | Fiber: 1g | Sugar: 1g | Vitamin A: 19IU | Vitamin C: 1mg | Calcium: 39mg | Iron: 3mg
Did you try this recipe?Mention @GetBurgerFit or tag #getburgerfit!


Broccoli Sprout BurgerFit Burger and Mediterranean Inspired Salad Dish
5 from 2 votes

Mediterranean Inspired Sprout Salad

Nutrient-rich, quadruple sprout, gluten-free, dairy-free, keto, paleo, and Whole30 Mediterranean Sprout Salad recipe.
Prep Time30 mins
Cook Time0 mins
Total Time30 mins
Course: lunch, Main Course, Salad
Cuisine: American
Keyword: crunchy, salad, sprout
Servings: 6 servings
Calories: 155kcal


Large bowl
Measuring spoons
Dry measuring cups
Liquid measuring cups
Citrus juicer
Small bowl



  • 4 oz SunGarden crispy mix boiled
  • 4 oz SunGarden Mung Bean Sprouts chopped
  • 2 medium tomatoes diced
  • 1 large cucumer chopped
  • ½ small red onion diced
  • 1 medium red bell pepper diced
  • 1 tbsp jalapeno minced
  • 1 cup feta crumbled



  • In a large bowl, combine the prepared salad ingredients including the feta. Gently mix with a spatula or wooden spoon until combined.
  • In a small bowl, whisk all the salad dressing ingredients together until combined.
  • Add all or some of the dressing to the salad, depending on preference, and mix until the salad is well coated.
  • Serve immediately or chill for 30-60 minutes for flavors to combine and top with more feta.


Recipe by Ayessa Holbrook, SunGarden


Calories: 155kcal | Carbohydrates: 7g | Protein: 5g | Fat: 13g | Saturated Fat: 5g | Cholesterol: 22mg | Sodium: 866mg | Potassium: 224mg | Fiber: 1g | Sugar: 4g | Vitamin A: 1250IU | Vitamin C: 40mg | Calcium: 140mg | Iron: 1mg
Did you try this recipe?Mention @GetBurgerFit or tag #getburgerfit!

Meet the Hosts

Alane Boyd headshot

Alane Boyd

Host of Cooking with My Friends

Alane has kept her 40 lb weight loss off since 2013, and created BurgerFit and Cooking with My Friends as a way to get her family eating better. Her health journey started in 2012 after being diagnosed with high blood pressure and obesity. Frustrated and determined, Alane decided to make small, sustainable changes in her diet so that it would be maintainable for a lifetime. Now Alane maintains a healthy weight range and has incorporated quick and easy recipes that keep her picky family members eating better!

ayessa headshot

Chef Ayessa Holbrook

Student in Nutrition and Dietetics, TN Tech University

Ayessa spent her childhood in The Philippines and was surrounded by aromatic foods daily. The culinary culture had inspired her to explore the world of cooking. She moved to the US when she was 10. Shocked at the norms of today’s eating habits, she decided that helping others become less fearful about the word “health” was her calling. Now, Ayessa spends most of her time teaching others about the benefits of using fresh fruit and vegetables into creating healthy, yet delicious meals. Alongside that, she also creates her own recipes that include hiding vegetables in her breads, pastries, and pasta.

How We Met

Alane and Ayessa met while planning the virtual cooking class with SunGarden. Ayessa is an amazing healthy cook and she shares the same love of sneaking veggies into everyday foods that Alane does. One of her favorites is veggies in brownies, which we love! Ayessa is a nutrition expert and we love hearing the scientific side she shares about the foods we eat.

Alane Boyd

Alane is the co-founder of BGBO Co, a business consulting company that helps business owners achieve their biggest goal and overcome their biggest obstacle. She is also the creator of BurgerFit and the host of Cooking with My Friends. Both were started to inspire people to eat healthier.

Leave a Reply

Recipe Rating