I'm gonna build my zoodles in this, who needs a plate when you have a huge ladle.
What is this a quart?
Hey I'm Megan Mitchell and I'm here in
the Thrive Market Test Kitchen and today I'm gonna show you a Low FODMAP recipe.
It's turkey meatballs with zucchini noodles. If you're wondering with Low
FODMAP is, I'm gonna tell you. I'm gonna tell you all about it, but before I get
started be sure to like, comment, subscribe; and if you're wondering what
Thrive Market is, it's an online market that sells non-gmo and organic products
straight to your door, let's get started. Alright.
Low FODMAP. What is Low FODMAP? So it's an anti-inflammatory diet; usually people
start it when they have IBS or stomach issues, or you're just feeling kind of
sluggish. You have a lot of bloating, you're like what's going on, why do I
feel so lethargic? Why do I feel so poopy? Well maybe this diets for you. The two
biggest culprits are onions and garlic; and you think well onions and garlic
aren't bad for you; garlic I feel like should be good for you. They just inflame
your lower intestine it causes a lot of issues. You can go online and you can
look Low FODMAP items, it'll tell you everything that's okay to eat and then
there's high-FODMAP items that you want to stay away from things like apples,
asparagus, corn, not necessarily bad for you but someone who is severely inflamed -
it's terrible. So you wanna stay away from those items, I'm gonna show you one
of my favorite recipes to make that happens to be Low FODMAP and Whole30.
This is gonna seem confusing because I'm using green onions, but on Low FODMAP you
can do chives and green onions because they're milder; but if you're super, super,
super sensitive leave it out. Leave it out! But it seems a little bit daunting
because onions are in everything: stock, marinara, sauce, salsa, your mom's back
seat. They're everywhere, it's really hard to find items that are without onion, so
always read the labels and actually Thrive Market has a great Low FODMAP
marinara sauce that they just launched, and it's without onions and garlic so
they're thinking for you. Alright let's get started on my meatballs, I have a
small food processor into it since I can't add onion and garlic to my actual
meatballs. I want to add a lot of flavor so I'm using basil, fresh basil.
Make sure you throw it all over the place or it just doesn't work, you know.
Parsley, green onion; like I said you can do chives and green onions on Low
FODMAP. But if you're feeling super sensitive, feeling a little emo that day,
keep it out, you know what I mean? One egg. This just binds everything together. I'm gonna break it,
you know - oh man that was to the brim - in case I get any shell, I don't want to
fish around for it in there. One egg.
and then a big pinch of salt and pepper. So
you get a lot of flavor from different ingredients.
You know most recipes start with saute onion and garlic; okay I can't make that.
Don't get discouraged when you see recipes like that, just change it around.
Add more spices, add fresh herbs, add vinegars and lemon juice and acidity
just to brighten up your dishes. Because it can seem very overwhelming, like I can't
eat anything I can't do anything. Alright, extra virgin olive oil.
One tablespoon. Now blend it up, I got so excited. Okay you just want it
to be a chunky paste. I'm gonna wait on this for a second. To my bowl I'm adding
ground dark meat turkey. I'm using dark meat, it has more flavor more fat, it's
just can be a little drier. When you use light meat turkey, it can dry out, not as
moist. Not as flavorful, so go dark meat. I'm
gonna add in my herb and egg mixture.
This is where that flavor comes from. If you're not going, like this is obviously
Italian vibes, but you could make turkey meatballs. Sometimes I do cumin and curry
powder and turmeric, and things like that. So you can flavor your meatballs however
you want. This is kind of just a base recipe. What I like to do cayenne pepper
or chili flakes and then almond meal, so you can't add flour
you're staying away from gluten. Almond meal, this is only two tablespoons. I
think you can do up to 1/4 of a cup or it can then can cause some rumble
in your tummy. So this is only 2 tablespoons, which is
Low FODMAP compliant. Mix this together.
This looks great; usually I would add Parmesan cheese to this but no dairy. So
I'm gonna pop this in the fridge and let it chill for about 10 minutes; it'll make
it easier to roll into balls. I'll be back 10 minutes later this is
chilled slightly it's just easier to handle. I have a sheet tray lined with
parchment you put on a plate, whatever. Small portion scoop, I think this is
about tablespoon or half a tablespoon. I like to make my meatballs on the smaller
size, I find that they stay a little more tender and I get more so I feel like I'm
eating a lot. Alright, *rip rip* I know my sound effects are insane. So
scoop and I like to scrape against the side of the bowl, pop in your hand, roll
and - did it land? Yeah don't do that now, it's just for effect. Just you know to get
those views. Alright I'm gonna do this for the foreseeable future, it should
make about 28 to 30 balls, and at this point you can freeze them and keep
them in your freezer obviously and then pop them out whenever you want a low
FODMAP turkey meatball. Hi good to see you, I have a large cast iron skillet up
to heat and this is another confusing part about Low FODMAP, you can do garlic
infused oil you cannot add garlic to a stock or a soup. In liquid not, in oil
yeah. Thrive <arket sells this brand that's garlic infused olive oil - Fody. Check it
out if you're looking for it. Alright couple tablespoons into the bottom and
this is we're just gonna sear it. You just need enough to cover the bottom to
sear. It's gonna add a nice garlic flavor, maybe I'll sauté
in it, I don't know. I don't know, okay? ooh that smells good.
Alright be careful, this is where it gets splatter. I'm about to be covered in
oil. Meatball in don't overcrowd your pan because then they'll just steam and cook
a couple minutes per side until they're golden brown flip them and work in
batches. So I have a plate over here that I can just use. Yep you're gonna need to
wear a body suit, a super screen. Whenever I fry, whenever I shallow fry all of my
meatballs have seared. So I'm gonna add in my first batch back in, I'm gonna add
back in my first batch I've turned my heat down to low I'm gonna add Thrive
Markets organic marinara sauce that is low fodmap, so if you look at the
ingredients - what side is it on, where are you tomatoes olive oil carrot celery sea
salt basil - so there's no onions and garlic, so it's safe for your belly. Add it
in, careful - you want to turn the heat down so it doesn't spray all over you
nobody likes that and then I have 1/4 of a cup of finely chopped basil just
adding more flavor, more available to this recipe stir this and just simmer
this on low for 15-20 minutes. If it starts to splatter too much, you can put
a lid half on half off. So cook this for 15 to 20 minutes to finish cooking the
meatball and while this simmers away I'm gonna make my zoodles.
So my meatballs simmer in the tomato sauce I'm gonna show you to have make my
zoodles and I'm making them in a pappardelle shape. I already have some
ready to go but I'm gonna demo to show you how to do it if you don't have a
spiralizer, which not everybody does. If you don't want to buy them in the store.
You don't know how old they are, sometimes they're soggy, sometimes their
watery, sometimes they're I'm gonna show you how to make them with just a peeler,
a knifer, and your brain Alright peeler, also if you have a mandolin you
can do it with a mandolin as well, so take your zucchini lie it flat and do
this until you reach the middle and then we'll flip it over.
Good amount of pressure and just peel away. I'm gonna show you I stack a couple
of them up just makes it easier than going through each one to cut stack it
and then just slice lengthwise. mm-hmm You have pappardelle noodles. Alight
I'm gonna finish this up and then I'll show you how I like to cook them some
people eat zoodles raw. I'm not in that not in that band, not in that camp. It's
not I don't really like that so I do a very very hot skillet very quickly so it
gets a nice sear on the outside and cooks them but they're not wilted and
they're not watery, and I did notice with the shape instead of doing the
spiralizer. These didn't leach out as much liquid which was weird to me, just
the way I cut them they weren't as watery. Because I feel like people cook
zoodles like, why is it so watery - it's like a big watery mess, and my sauce is
separating. So hot skillet quick high high heat and I don't maybe try cutting
them this way and see if it makes a difference for you. This is about 5 to 6
medium zucchini because they wilt down, it's like greens you start with like
this much spinach and it ends up with this much spinach. I measure things in
height with my greens but this will wilt down so you need a lot if you're serving.
I think this serves about 4 people so you need 5 to 6 zucchinis let me show
you how to cook it up. My meatballs have been simmering for 15 to 20 minutes and
I'm gonna add all of the spinach. I like to add spinach to my pasta sauces and
when I make glutinous pasta, real pasta; just makes me feel a little healthier so
you don't have to add this but I I just like to add some more nutrients and
vitamins and minerals and goodness, so I think this is about 5 ounces. Pile it
high and then this will wilt down. Okay well that wilts, I'm gonna show you how I
cook my zoodles. I'm gonna add some of the extra virgin olive oil garlic
infused from FODY just about a tablespoon, you're gonna do this in
batches because if I added all of the zucchini it would just steam and wilt so
a handful at a time - about this much. Yeah
and I don't season it at this point, I don't season it with salt pepper. Salt
will release some of the liquid so quick saute, don't move it on too much. Staying
back so it doesn't burn you, and this should take I don't 1 to 2 minutes. It's
very, very quick. I want the edges to turn golden brown and it'll turn a bright
green color and that's when you know it's ready. Just giving this a stir,
helping my spinach wilt down into the sauce. I don't want to cook it for too
long that's why I'm adding it at the very end. I'm gonna finish tearing up my
zucchinis and I'll show you how I like to plate it up let's plate this up
meatballs turkey meatballs ready dudes ready plate ready okay see how
there's still bright green they're not watery they're not being brewed they're
actin proper okay I didn't season them so now I want to season them with some
salt and pepper grab your spoon and ladle it's not even ladling it's just
spinning I guess scooping my mouth is honestly watering looking at this so I'm
gonna try it but I just wanted to show you if you're doing low fodmap and also
this is hole 30 that you can enjoy the food it can have tons of flavor you
don't have to feel like you're left out if you want to have sketti and meatballs
this is just a little different take on it I'm gonna try one of the meatballs
mmm tender light fluffy it's really good it has tons of flavor I'm not missing
the onion and garlic I'm not even missing the Parmesan cheese
which I'm kind of psyched about so I hope you make this I hope you give it a
try you can find all the ingredients I used at thrive market calm slash prep
school thank you for watching thanks for tuning in and happy low fodmap cooking
if you have questions please hit me up I'm here to help
bye
hey I'm Megan Mitchell forgot where I was
okay yeah it's only noon okay