Independence Day is upon us, and that means grillmasters (and grillmistresses!) across America will be firing up the barbie in honor of America's birthday. You know the typical menu: cheeseburgers with the melty-est cheeses; hot dogs and Shish kebabs; baby back ribs drenched in BBQ sauce filled with hidden sugars. As mouth-watering as it all may be—and we're not judging if you indulge, we're all human after all!—it can easily spell bad news for the endo woman looking to avoid a post-Fourth flare-up from common triggers like dairy, gluten, and fatty, processed meats.
But a healthy and yummy plate of BBQ is possible, says nutritionist and Stage IV Endometriosis Warrior Khush Sra, who created three fun and endo-friendly recipes exclusively for EndoFound readers.
"What's fantastic about these burgers is that you can use most of the same ingredients for the vegan and turkey burgers, so there is less mess," says Sra, 38. "Just swap turkey for mushroom." As a bonus, there's also a summery side salad on deck. Bon Appétit!
Ultimate Paleo Turkey Burgers
1.5 lb ground lean turkey
1 red onion, sliced into rings
1/3 cup freshly chopped cilantro
1/2 tsp. minced garlic
1/2 small onion, minced
1/2 tsp. thyme
1/2 tsp. sage
1/2 tsp. ground black pepper
1/2 tsp. cayenne (optional)
1 tbsp. olive oil
1 Beefsteak tomato, sliced
1 head of Boston lettuce, washed and patted dry
salt to season
2 Hass avocados, mashed
1 tbsp. freshly squeezed lime juice
sea salt to taste
In a large bowl, combine ground turkey, minced onion, thyme, sage, black pepper, minced garlic, and cayenne. Use your hands to mix everything together. Form into four rounded patties and set aside. In a small bowl add avocado, lime juice, and sea salt. Mash using fork or potato masher. Set aside. BBQ grill to medium-high heat. Place turkey patties on grill, allowing each side to grill 5-6 minutes. Remove from heat. Assemble by placing a lettuce leaf on the bottom, followed by the turkey patty topped with tomato slice, guacamole, and onions. Devour!
Portobello Mushroom Burgers
1 cup red onion, sliced into rings
1 yellow zucchini, sliced into rounds
1 avocado, sliced
2 tbsp. extra virgin olive oil
1 tbsp. coconut oil
1/2 tsp. dried thyme
sea salt and black pepper (to taste)
4 portobello mushroom caps
goat or vegan cheese (optional)
field greens (optional)
1/3 cup freshly chopped cilantro (optional)
Preheat grill to medium-high heat. In a mixing bowl, combine red onion, zucchini, and eggplant. Drizzle with olive oil and season with herbs, sea salt, and black pepper to taste. Toss well. Transfer to a grilling basket and place on grill. Grill for 15 minutes or until slightly charred, tossing periodically. Carmelize onions separately by adding them to a hot frying pan with 1 tablespoon coconut oil. Cook on low heat until the onions are brown. Set aside. Brush the insides and outsides of portobello mushroom caps with olive oil, salt, pepper, and thyme. Place the mushroom caps face down on the grill and grill on each side until slightly softened. Remove grilled veggies and mushroom cap from the grill. Fill inside of caps with veggies and avocado slice. Fill the other mushroom cap with goat or vegan cheese if desired. Place on top to form the perfect veggie burger!
Easy Peasy Summer Fresh Salad
1 handful of strawberries
1 handful of blueberries
2 cups baby kale
2 cups baby spinach
1 tbsp. olive oil
1/2 tsp. balsamic vinegar
1/4 tsp. maple syrup (optional)
1 carrot julienned
1/2 cucumber chopped
Wash and dry greens. In a large salad bowl add 1 tablespoon olive oil, balsamic vinegar, and maple syrup. Mix well. Toss in chopped cucumber and julienned carrots. Wash berries and slice strawberries atop salad. Serve.