Tropical No-Bun Turkey Burgers with Pineapple-Ginger Relish (Low-FODMAP)

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My taste buds were yearning for warm weather – so I decided to bring the tropics home with this recipe! Whoever first thought up to put pineapple on a burger was a freaking genius. And then, whoever thought to grill that pineapple and put it on the burger was an even bigger genius. If you haven’t tried this amazing sweet and savory combination, you’ve been missing out, my friend.

Further Food Nutritionist Commentary:

Traditional burgers with lots of classic toppings such as cheese, bacon, and a special sauce can be upwards of 700 calories easily. A pineapple-ginger relish is a tasty way to top off your burger that will still fill you up without leaving you feeling sluggish as your body tries to digest everything you just ate. Fruit has a high water content, which is why it can be filling but low in calories. Ginger, a natural digestive aid, will also help to minimize any stomach upset.

By Katie Bishop, MS, Nutritionist
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Tropical No-Bun Turkey Burgers with Pineapple-Ginger Relish (Low-FODMAP)

  • Prep Time: 15 mins
  • Cook Time: 10 mins
  • Servings: 3-4

Ingredients

For the burgers:
1 pound ground turkey
1 tablespoon coconut aminos
1 teaspoon minced garlic (omit if on low-fodmap)
1 teaspoon fresh minced ginger
1 teaspoon onion powder (omit if on low-fodmap)
1 teaspoon sea salt
1 tablespoon coconut oil

For the Awesome Sauce:
¼ cup homemade mayonnaise
½ teaspoon dried garlic (omit if on low-fodmap)
2 teaspoon coconut aminos
1 teaspoon lime juice
½ teaspoon fresh minced ginger

For the Pineapple-Ginger Relish:
1 tablespoon coconut oil
1 cup diced pineapple
½ teaspoon fresh minced ginger

Toppings (optional):
avocado slices
baby spinach

Instructions

  1. In a large bowl, combine all the ingredients for the burgers (except coconut oil) with your hands and form into 3-4 burgers.
  2. For the sauce, stir together the mayonnaise, garlic, coconut aminos, lime juice, ginger, and hot sauce, if using.
  3. Pop it in the refrigerator until you’re ready to serve.
  4. Heat a medium skillet with  coconut oil. When it’s hot, add the ginger and give it a stir for 30 seconds until fragrant.
  5. Add in the pineapple and sauté for 2 minutes, give it a stir, then sauté for 2 minutes more.
  6. Turn the heat down to a simmer and keep the pineapple going until the burgers are done, stirring every few minutes.
  7. Meanwhile, heat a cast iron skillet to medium heat with coconut oil (or grill outside if it’s warm!) When it’s hot, pop the burgers down and cook for 5 minutes on each side, or until cooked through to your desired doneness.
  8. Take the sauce out of the fridge, turn the heat off the pineapple, and assemble the burgers.

 

I like to eat them on a salad or sweet potato hash. Put one of those down first, then the burger on top, then the awesome sauce and pineapple. Or pineapple, then awesome sauce. Whichever you like! Then, devour.

P.S. – sweet potato fries dipped in the sauce are amazing.

In a large bowl, combine all the ingredients for the burgers (except coconut oil) with your hands and form into 3-4 burgers. For the sauce, stir together the mayonnaise, garlic, coconut aminos, lime juice, ginger, and hot sauce, if using. Pop it in the refrigerator until you’re ready to serve. Heat a medium skillet with  coconut oil. When it’s hot, add the ginger and give it a stir for 30 seconds until fragrant. Add in the pineapple and sauté for 2 minutes, give it a stir, then sauté for 2 minutes more. Turn the heat down to a simmer and keep the pineapple going until the burgers are done, stirring every few minutes. Meanwhile, heat a cast iron skillet to medium heat with coconut oil (or grill outside if it’s warm!) When it’s hot, pop the burgers down and cook for 5 minutes on each side, or until cooked through to your desired doneness. Take the sauce out of the fridge, turn the heat off the pineapple, and assemble the burgers.   I like to eat them on a salad or sweet potato hash. Put one of those down first, then the burger on top, then the awesome sauce and pineapple. Or pineapple, then awesome sauce. Whichever you like! Then, devour. P.S. – sweet potato fries dipped in the sauce are amazing.

Nutrition Information

Per Serving:  Calories: 577; Total Fat: 48g; Saturated Fat: 18g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 120mg; Sodium: 833mg; Potassium: 58mg; Carbohydrate: 7g; Fiber: 1g; Sugar: 4g; Protein: 26g


Nutrition Bonus:   Iron:14%; Vit C: 25%

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