Adapted from a recipe by Cassandra Forsythe, PHD, RD
Spaghetti and meatballs – what could be more comforting than that? Well, if you have a case of IBS, it could be. Made with low FODMAP ingredients these turkey meatballs aren’t going to trigger any nasty gut reactions nor upset your stomach. You don’t have to miss out on Italian food just because you’re low FODMAP. Instead, try spaghetti squash, a vegetable-packed with fibre and antioxidants. Bonus: each serving has 15.5 grams of fibre, that’s 1/2 of your daily recommended allowance of fibre.
8 oz of ground turkey
2/3 cups chopped spinach
2 tbsps nutritional yeast
2 tablespoons gluten-free bread crumbs
2 tsp happiGut prebiotic fibre
1 large egg
1 tsp Italian seasoning
1/2 tsp sea salt or kosher salt
1/2 tsp black pepper
1 small spaghetti squash, halved lengthwise and seeded
2 ripe tomatoes, chopped
2 tbsps of basil leaves – chopped
2 tbsps of extra virgin olive oil
Preheat oven to 425°F. Line a large rimmed baking tray with parchment paper or foil and spray with cooking spray.
In a bowl mix together turkey, spinach, nutritional yeast, happiGut powder, breadcrumbs, egg, Italian seasoning, 1/4 tsp of salt, and 1/4 tsp pepper.
Wet hands and form golf ball size mixture of the turkey mix.
Place the turkey balls on the tray, spray a little oil.
Bake for around 15-18 minutes until browned, turning over halfway through.
Place spaghetti squash cut side down on a microwave-safe plate.
Microwave until the squash is tender – 10 minutes.
Using a fork separate the fleshy strands of the squash so it resembles spaghetti.
Place in a colander to drains liquid
Combine tomatoes, basil, oil and a little salt and pepper and toss into the spaghetti squash bowl and mix together.
For 2 servings, make 2 dishes with the spaghetti squash and tomato mixture and add turkey meatballs on top.