Turkey Burgers

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Turkey Burgers

I love meals that I can decide to make at 5pm and have on the table in 30 minutes! These turkey burgers use ingredients that you likely have in your kitchen. They are simple to whip up and my husband told me they are “blog worthy”.  To make lowFODMAP use gluten free bread crumbs.

Turkey Burgers

Serves 4

Ingredients:

  • 1 lb 93/7 lean ground turkey
  • 3 Tbsp bread crumbs
  • 1.5 Tbsp Bubbies pickle juice
  • 1.5 tsp Dijon mustard
  • ½ tsp Worcestershire sauce
  • Salt and pepper to taste

Directions:

Mix all ingredients together. Make burger patties. Cook for approximately 10 minutes, flip patties and cook for another 5-10 minutes until cooked through.

Cooking tip: Make turkey burgers in a pan on the stove. Add 1/8 cup water to pan for burgers to cook and not dry out. You may need to add more water half way through cooking.

Tomato Basil Frittata

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Tomato Basil Frittata

Waking up, making breakfast and then hurrying to get to work on time is overwhelming!  I love making a frittata on Sunday and eating it throughout your week!

Note: To make this recipe low in FODMAPs use Lactaid milk.

Tomato Basil Frittata

Prep Time: 15 min, Cook Time: 35-45min

Serves: 6

Ingredients:

  • 8 eggs
  • ½ cup milk
  • 1 tomato sliced thin
  • ½ cup chopped spinach
  • 1/4 cup chopped basil
  • ½ cup cooked Alfresco chicken sausage
  • Salt and black pepper to taste

Directions:

  1. Preheat oven to 350. Spread thin coat of butter or spray on 8×8 baking dish.
  2. Whisk eggs and milk in a bowl.
  3. Pour ½ of egg mixture in baking dish.
  4. Spread spinach, basil and cooked chicken sausage in baking dish.
  5. Pour other ½ of egg mixture in baking dish.
  6. Top eggs with tomato slices.
  7. Bake at 350 for 35-45 min
  8. Garnish with basil.

Sweet and Sour Chicken

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Sweet and Sour Chicken

I grew up eating sweet and sour chicken, it is a family favorite! I have lightened up this recipe and it still tastes like home!

Ingredients:

  • 2 Tbsp Canola Oil
  • 1 lb Boneless Skinless Chicken Breasts
  • ½ tsp salt
  • ¼ tsp ground red pepper
  • ¼ tsp ground black pepper
  • 2 cups mixed peppers and onions, fresh or frozen
  • 1.5 cups chopped carrots, approx. 3 medium carrots
  • 2 cups diced tomatoes, approx. 2 medium tomatoes
  • 1 20oz can pineapple in 100% juice
  • 2 Tbsp brown sugar
  • 4 Tbsp rice wine vinegar
  • 2 Tbsp apple cider vinegar
  • 2.5 Tbsp tapioca starch or corn starch
  • 2.5 Tbsp water
  • Rice – optional

Directions:

Heat 1 Tbsp canola oil and ½ cup water in pan. Cube chicken then season with salt, red pepper and black pepper. Sauté chicken until cooked through, then set aside with any excess liquid. Use the same pan, add 1 Tbsp Canola Oil then sauté carrots, onions and peppers until onions are translucent. Add canned pineapple with juice, 1 cup tomatoes and cooked chicken. Heat all ingredients to a simmer. In a separate bowl mix tapioca starch and water. After all ingredients are simmering turn off heat and mix in tapioca starch/water mixture, let stand for 5 minutes, then serve.

Serve over rice. You can omit the rice to keep the carbohydrate content lower.

Chicken Salad

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Chicken Salad, Salad

This recipe is so yummy my son must sneak a bite while I am taking a picture! The chicken salad includes pickles which is a great opportunity to eat prebiotics and probiotics, simply use fermented pickles! Make a large batch and use leftovers for lunch.

Chicken Salad, Salad

Serves: 4

Ingredients:

  • 1 lb Boneless Skinless Chicken Breasts
  • 2 tsp Mustard
  • 3 Tbsp “Just Mayo”
  • 2 tsp Apple cider vinegar
  • 2 Bubbies pickles
  • 1 tsp Bubbies pickle juice
  • 1/4 tsp salt
  • 1/8 tsp ground black pepper
  • 8 cups mixed greens
  • 2 cups Grapes
  • 2 cups Cucumbers

Directions:

Cook and shred chicken. Allow chicken to cool, then add mustard, mayonnaise, apple cider vinegar, pickles, pickle juice, salt, and black pepper. Mix together.

Serve 2 cups greens, ½ cup chicken salad, ½ cup grapes, ½ cup cucumbers.

Enjoy!

Zucchini Carrot Muffins

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zucchini carrot muffins

I hate to admit it, but muffins and donuts have become a routine part of breakfast at my house! It is amazing how quickly a special treat can turn into a habit! My solution, zucchini carrot muffins! My son loves them and has no idea they are different than the ones we buy at the store. I have made healthy muffins before, but these zucchini carrot muffins are by far the best! To make gluten free sub bob’s red mill 1 for 1 gluten free flour for whole wheat and all purpose flour.

Zucchini Carrot Muffins

  • 3 cups shredded zucchini and carrot (approx 1 medium zucchini and 1 medium carrot)
  • 3 eggs
  • 1/2 banana
  • 2/3 cup canola oil
  • 1/3 cup honey
  • 1/4 cup pineapple tidbits in 100% juice
  • 1/2 cup rolled oats
  • 3/4 cup whole wheat flour
  • 3/4 cup all purpose flour
  • 2 tsp cinnamon
  • 1/2 tsp salt
  • 1 tsp baking powder

Directions

  1. Preheat oven to 350.
  2. Mix eggs and banana until smooth. Add melted coconut oil, canola oil, honey, and pineapple with pineapple juice until smooth. Stir in zucchini and carrot. In another bowl mix dry ingredients rolled oats, cinnamon, flour, salt and baking powder. Add all ingredients together and stir until combined.
  3. Fill muffin tins 3/4 full (approx. 1/4  cup). Bake at 350 for 15-20 minutes.

Smoothie Bowl

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My son has been refusing fruit recently, so I decided to be creative with lunch today. This smoothie bowl was a hit. I told him it is like ice cream and it was gone in not time!

DYK: Smoothies are a simple way to get fruits and veggies into your diet. Add protein powder and whole grain cereal, and you have a meal!

Smoothie Bowl

Ingredients:

2 cups frozen fruit (I used peaches, strawberries and blueberries)

1/3 cup coconut milk (or milk of choice)

1 scoop protein powder (20 grams protein)

1 kiwi

1/4  avocado

1/8 cup favorite whole grain cereal crushed

1 T coconut flakes

Directions:

Place frozen fruit in a bowl and thaw for 1 minute. In a blender add frozen fruit, milk and protein powder. I use my ninja single serve cup! Blend until smooth. Then pour into a bowl and top with kiwi, avocado, and crushed whole grain cereal mixed with coconut. Add variety with different frozen fruit and topping selections.

Banana Pumpkin Ice Cream

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Banana Pumpkin Ice Cream

I thought about making banana ice cream for over a year now. I kept putting it off thinking it was going to be too difficult or not taste good. I cannot believe I waited so long. Banana ice cream is delicious! You must make it today!

Banana Pumpkin Ice Cream

Ingredients:

2 frozen bananas (peeled)

4 Tbsp pumpkin puree

1/4 tsp cinnamon

1/8 tsp pumpkin pie spice

Directions:

Peel and freeze 2 bananas at least 1 hour before making the ice cream. Then blend frozen bananas in a food processor until almost smooth. Add pumpkin puree, cinnamon and pumpkin pie spice. Blend until smooth. Serve right away or put in a container and freeze. Enjoy!

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Leftover ice cream to freeze for later!

Butternut Squash Mash

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Butternut Squash Mash

Ingredients:

4 cups butternut squash

1/2 cup coconut milk (use your milk preference)

1 Tbsp cinnamon

Directions:

Cooking a butternut squash: Cut squash in half, scoop seeds out, and place face down in baking dish with ¼ cup water. Bake butternut squash at 350 for 35-45 minutes, until soft. When finished let squash cool. Scoop squash from the outer shell.

Mix 4 cups butternut squash, 1/2 cup coconut milk, and 1 Tablespoon cinnamon together. You can eat this while hot or refrigerate for later.

Quick Note: Butternut squash has half the carbohydrate content of sweet potatoes!

Watermelon Fruit Pizza

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Watermelon Fruit Pizza

Ingredients:

1 watermelon round

1/2 cup vanilla yogurt

1 cup sliced strawberries

1/2 cup blueberries

1/4 cup blackberries

Directions:

Cut center piece of watermelon. Top with 1/2 cup vanilla yogurt. Slice strawberries as pictured and place in a circle around the edge. Finish with blueberries and blackberries. Slice in 8 pieces. Enjoy!