These simple Phase 1 turkey burgers are rich in lean protein, gentle vegetables, and natural anti-inflammatory spices. They pair perfectly with steamed greens, roasted pumpkin, or even between two veggie patties as a grain-free burger.
500 g turkey mince (or chicken mince)
1 egg (for binding)
1 small zucchini, grated and squeezed of excess water
1 small carrot, grated
2 tablespoons parsley, finely chopped
1 teaspoon turmeric powder
1 teaspoon ginger powder (or 1 teaspoon freshly grated ginger)
Cracked black pepper
1 tablespoon extra virgin olive oil (for cooking)
Place all ingredients except the olive oil into a large bowl and mix well with your hands until combined.
Shape the mixture into 4 to 5 patties, pressing firmly so they hold together.
Heat the olive oil in a pan over medium-low heat.
Cook each patty for 4 to 5 minutes per side, pressing down gently with a spatula, until cooked through.
Serve hot with steamed greens, roasted pumpkin, or between two of Sas’s Veggie Patties as a bun alternative.
Turkey mince provides lean protein and tryptophan, an amino acid that supports serotonin production and the gut-brain connection. Eggs provide additional amino acids that help repair the gut lining. Zucchini and carrot supply gentle fibre and antioxidants that feed beneficial microbes without overwhelming sensitive digestion. Parsley, turmeric, and ginger add natural anti-inflammatory and antioxidant compounds that calm the digestive tract. Olive oil contributes healthy fats that strengthen the gut barrier and support nutrient absorption. Together, these ingredients create a soothing, nourishing meal ideal for gut repair during Phase 1.
