GI Rescue Recipes for Kids: Terrific Turkey Burgers
Dinner CAN be easy on special diets like the elimination or FODMAP regimen… it’s really just a matter of finding and stocking your pantry with the right healthy ingredients that meet the “no additives and/or no ferment” criteria, then shopping regularly for the fresh items you’ll need. Once you’re familiar with the brands and food you can buy, trips to the supermarket aren’t as overwhelming. Of course the first few times give yourself extra time to walk around, read labels and determine the best choices for your situation. We discovered two apps for your smartphone that have proven very helpful, ShopWell and FODMAP (just search the App Store on your phone). With the ShopWell app, you simply plug in the ingredients you need to avoid, then scan the barcode of the product you’re looking at and the app tells you if it fits within your parameters. Pretty cool. However, the database doesn’t contain everything, so label reading is still key. The FODMAP app is a must-have if you’re following the diet, as the “Guide” section is invaluable for quickly looking up an item to see if it’s approved. That said, these turkey burgers are SUPER easy to make. Add a side of your favorite roasted veggies and you have a delicious dinner that the whole family (whether they’re on the diet or not) will enjoy.
Read about the background behind our elimination diet journey here.
Terrific Turkey Burgers
1 lb. organic ground turkey meat
1/3 cup organic tomato paste (no additives)
1/4 cup olive oil
1/2 cup brown rice
A dash of sea salt
Mix together in a bowl, then mold into burger patties. Cook in frying pan over medium heat. Serve with a little tomato paste on top. Tip: I like to make extras and freeze, as they are super easy to heat up for dinner or pack in school lunches in a hot Thermos.
Side of Veggies: To roast the side of veggies, simply chop up your favs (we usually do a combo of brussels sprouts, broccoli, carrots, eggplant, zucchini — whatever we have on hand, although note that brussels sprouts and broccoli need to be limited on the FODMAP diet). Put them in a large bowl, drizzle with extra virgin olive oil, toss well, pour onto a baking sheet greased with olive oil, and roast at 350 degrees for 40 minutes.
P.P.S. Do you have any “total elimination or FODMAP” recipes you like? Please share!! Email me at firstname.lastname@example.org.
P.P.P.S. What exactly does FODMAP mean? The FODMAP diet focuses on a large group of dietary sugars called FODMAPs, which stands for Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides and Polyols. These sugars are often poorly absorbed in the small intestine and ferment causing bacteria and gas. After a few months on the elimination diet, my daughter Christina’s doctor switched her to the FODMAP diet, which combined with the right antibiotics got rid of her bacterial overgrowth. She has been instructed to remain on the FODMAP diet as long as possible to maintain her GI health and balance.
Editorial Note: Please note that I am a mom — not a doctor, dietician or nutritionist — so am not trying to give advice, but rather just pass on my own learnings in the kitchen. The recipes I’m sharing may not work for everyone or every elimination diet.