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We understand that your major goal with type 2 diabetes is lowering/ regulating blood sugar levels. That’s why we encourage you to eat a lower carb diet filled with fresh, natural whole foods and a variety of vegetables.
A great vegetable that adds a bit of sweetness and fantastic colour to your diet is beets (beetroot).
While beets are a root vegetable that some low carb proponents suggest you avoid, in moderation beets make a great addition to a low carb diet – they are super healthy!
Beets are:
- high in fibre
- contain unique phytonutrients called “betalains” as well as lutein and zeaxanthin
- high in potassium and inorganic nitrates (great for heart health and blood pressure)
Turkey mince is a favourite meat of choice. It’s lean and lower in calories compared to some other meats. And it doesn’t have an overbearing flavour, which makes it perfect for ‘adding’ your flavours of choice. You can purchase turkey mince at Coles, Woolworths and some butchers.
Of course, if you love your beef or you don’t like turkey, this recipe will work equally well using beef or chicken mince. Overall, this is a very easy meal to make. But the relish does take some time to simmer and soften.
COOKING CLASS
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RECIPE
Feta Turkey Burgers w/ Beet Relish
Ingredients
Burger Patties
- 500 g turkey mince
- 2 teaspoon ground cumin
- 1 teaspoon minced garlic
- 60 g feta – crumbled
Beet Relish
- 1 red onion – finely sliced
- 1 medium beets (beetroot) – grated
- 3 Tablespoon balsamic vinegar
- 5-7 drops liquid stevia extract
- 1/4 cup Water
Open Salad
- 2 tomato – sliced
- 100 g lettuce – a good bed of leaves
- 3-4 Tablespoon mayonnaise
- olive oil – for cooking
Instructions
- Add the turkey burger ingredients to a large bowl. Using your hands, mix together well then form into 6 small burger patties, setting them aside on a plate, ready to cook.
- Add a little olive oil to a small non-stick pan over medium-high heat. Add the onions and sauté for around 5 minutes, until nicely browned, stirring occasionally to ensure they don’t burn. You may need to add a little water (1-2 Tbsp) about 3 minutes in, to add moisture and prevent burning.
- Add the grated beets to the pan, along with balsamic vinegar, stir and allow to heat for around 30 seconds.
- Add 1/4 cup water and the stevia, turn down the heat to low and simmer for around 10 minutes, stirring occasionally, until the beets and onion are nicely caramelized into a relish-texture -soft and sweet!
- Meanwhile, in another large non-stick pan, heat a little olive oil over medium-high heat. Add the turkey patties and cook on each side for 4 minutes, or until cooked through.
- Serve the lettuce on 2 plates, top with 2 patties for each plate, mayonnaise on top of the patties, slices of tomato on top and finally a generous pile of the beet relish.
Notes
Sugar substitutes
We use liquid stevia extract for most of our recipes, but you can also use another type of sugar substitute if you prefer.
For instance, erythritol, xylitol, tagatose or monk fruit may also work well.
Sugar substitute conversions: Most stevia products and sugar substitutes have an “equivalent teaspoon” amount on the label. The stevia we use for recipes is 2-3 drops = approximately 1 teaspoon sugar. Check the label of your substitute and do the conversions.
What are you waiting for? Get down to the supermarket and grab the ingredients – you’ll be loving this for dinner tonight!
