One Pot Mediterranean Turkey Meatballs
SIBO Friendly & Low FODMAP
One food many people hate to hear they need to give up during an elimination or SIBO diet is pasta.
I’m all about teaching my clients how to replace your favourite foods with healthier options so you don’t have to feel like you’re deprived. This recipe is a perfect example of a healthier and still delicious pasta dinner! The zucchini noodles still fill that noodle desire and the pasta sauce is filled with a variety of plants and healthy fats and topped with a good quality protein!
SIBO Supportive Meal: One food group that you can pretty much eat unlimited amounts of (except potatoes) while on the SIBO diet are the nightshade vegetables. Peppers, tomatoes and eggplants are easy to digest if you have SIBO due to their their low FODMAP content. It’s important to not be afraid of veggies while on the SIBO diet as you still need to eat beneficial fiber to support healthy bowel movements and overall gut health during the protocol.
It is important to note that some people with SIBO do have nightshade issues. If this is you and you know tomatoes and peppers make your symptoms worse, it’s best to avoid this recipe! You can check out some of the other nightshade free recipes on my SIBO Diet Blog.
As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my 3 month SIBO Program here.
Recipe:
Ingredients:
1 lb ground turkey (or chicken)
1 tsp salt
1/2 tsp black pepper
1 bunch of fresh basil
2 tsp oregano (dried)
1 tsp parsley
3 large tomatoes
1 bell pepper, diced
3/4 cup of zucchini (diced or noodles)
1 cup of olives (no preservatives)
1/2 lemon, juiced
2 tbsp avocado oil
Directions:
Wash and chop the tomatoes, zucchini, olives and bell peppers. Add the chopped veggies and avocado oil to a pot and cover with a lid. Bring to a boil then reduce to medium-low heat for about 10 minutes. If using zucchini noodles, omit from this stage.
Meanwhile, in a large mixing bowl mix the turkey with basil, oregano, parsley, salt and pepper. Use your hands to form them into meat balls. Remove the lid from the simmering pot and place them gently in the bottom of the pan with the tomatoes, zucchini, olives and peppers.
Add the lid back to the pot and cook on medium for 20 minutes. Gently use a spoon or fork to move the meatballs around. Cook for another 10 minutes or until the turkey has fully cooked through to an internal temperature is 165F.
If using zucchini noodles, steam the noodles while the meat balls cook. Bring a pot of water to boiling then reduce to low. Add the noodles to a steamer basket for 5 minutes.
Place the noodles on a plate and top with the meatball mixture and lemon juice. Enjoy!
