- Kat D'Andrea
Pecorino + Thyme Turkey Burgers
Turkey breast mince is a lean protein, rich in the amino acid called Tryptophan. This helps the brain to produce serotonin, which regulates your mood ready for sleep.
Turkey is a great dinner dish, favourable alongside some sweet potato fries and is also high in the vitamin B6. This is great for women's hormones and in particular, the production of progesterone. Turkey is a great choice for women to have, towards the second half of your menstrual cycle, this is normally day 14 onwards. This meal is also a wonderful suggestion for the whole family at dinner time, as it helps encourage better sleep.
Home made burgers are fresh, have less artificial ingredients and is far more gentle on the digestion, which makes it a great healthy alternative to shop brought burgers.
I usually batch cook and double up on the ingredients below. These burgers cook very well and last up to 6 months in the freezer.
Batch cooking ideas
Family cooking - for babies 8 month + (Do not add salt for the baby)
Makes - 5 burgers
Time: prep - 15 minutes
Cooking - 10 minutes
500g of turkey breast mince
1 shallot - grated or finely chopped
3 cloves of minced garlic
40g of grated pecorino cheese
Handful of finely chopped coriander
Few sprigs of fresh thyme
⅓ cup of breadcrumbs
1 tsp each of cumin, paprika + cajun seasoning
1 small lime + zest
Optional (1 egg for binding)
In a blender, place all ingredients (without the meat and breadcrumbs) and blend gently for 30 seconds
Empty the turkey breast mince into a bowl + use a spoon to mix in your paste from blender. Mix until well combined
Add breadcrumbs to mixture and stir with a spoon
With one hand measure out the burgers, using a palm full, then use other hand to roll. Set aside.
Place in fridge for 5/10 minutes
Fry on a low heat for 8 minutes each side - ensure cooked all the way through
These can be frozen raw and eaten within six months.
For lunch - on a bed of rocket or watercress, chopped radish, organic tomatoes. Add wholewheat couscous and serve with sprinkled coriander, squeezed lime and a choice of sauces (options further down)
For Dinner - sweet potato fries sprinkled with paprika. Add raw tuscan kale salad as a side and choice of sauce below
Lunch or dinner - why not treat yourself to a wholemeal sesame bun, red onion, tomato, with some melted cheese of your choice and guacamole served alongside some rocket salad. You could even thinly slice a courgette and lightly fry and add that on top.
Homemade pesto - handful of basil, 2 tbsp of olive oil, half a lemon squeezed, handful of pine nuts, pinch of himalayan salt and pepper, blended up in a blender
Homemade mustard spice - 2 tbsp of extra virgin olive oil oil, 1 garlic clove crushed, 2 tbsp of mustard, dash of lemon juice, whisk and place in fridge to chill
Homemade avocado and yoghurt dressing. 1 mashed avocado, 2 tbsp of greek yoghurt and a squeeze of lime.
Turkey meatballs - use recipe above and instead roll into mini balls and cook in passata sauce and the same spices to make a meatball dish. Simmer for 50 minutes of a low heat.
Serve with spinach, basil, peas. You could also add as side of some low Gi carbs such as wholegrain pasta, couscous or wild rice. To finish why not grate some pecorino on top along with some fresh basil.