Hi, I'm Teresa, and welcome to My Fresh Kitchen. Today, I wanna talk to you about the health benefits of a hamburger. Now hamburgers aren't really famous for being healthy, and probably for good reason, because the average hamburger that you'll pick up through the drive through easily has over 500 calories, more fat than you need in a day, and plenty of saturated fat, and that's before you add fries and a drink. But it doesn't mean, like with anything, that you can't put a few simple twists on it and make a really delicious meal for yourself. So here you have actually a very healthy hamburger. We started with lean meat, 95 percent lean meat verses the 80/20, which is what you'll find in a lot of the fast food restaurants. Another options that you could use would be something even leaner, like 99 percent fat-free turkey. And then the other things we did to make it better for you is we swapped out your traditional iceberg for spinach. The darker your vegetable, the better it is for you. So spinach is a much better option than iceberg, and it's got strong phytochemical power, and it's a really good source of vitamins and minerals. And then we use red onions instead of white onions, because they also have more phytochemical power. And we used vine-ripened tomatoes, which are a great source of vitamins A, C and also lycopene. And instead of using traditional mayonnaise, we switched it out and we used 1 tablespoon of spicy mustard, and that saves us 75 calories per tablespoon. And lastly we put it on a whole wheat bun, to make sure that we get a full serving of B vitamins and a whole grain for the day. So this entire hamburger has only 300 calories, 35 grams of protein and all the iron you need for the entire day.