Mediterranean Turkey Burgers

By May 2, 2018 March 15th, 2019 Chicken & Turkey, Dairy Free, Gluten Free, Nut Free, Paleo

These Mediterranean Turkey Burgers are deliciously moist and full of great tasting ingredients like olives, sundried tomatoes, parsley and garlic.  I top them off with my favorite Avocado Herb Sauce which is like a green ketchup.

Turkey burgers are a good source of protein. Proteins are the building blocks of life. Every cell in the human body contains protein. Your body uses it to build and repair tissue. You need it to make enzymes, hormones, and other body chemicals. It is an important building block of bones, muscles, cartilage, skin, and blood.  The abundance of protein in turkey regulates insulin levels and combats fatigue.

You’ve probably heard that turkey has a lot of the amino acid L-tryptophan which is used to produce melatonin, the sleep-promoting neurotransmitter.  Many people believe it’s what makes them tired after their Thanksgiving meal.  But the truth is turkey has about the same amount of tryptophan as other meats. It’s probably the heavy load of carbs you ate at Thanksgiving that made you feel sleepy.  Don’t worry, these Mediterranean Turkey Burgers won’t’ make you tired.  Instead, they will delight your senses and give you energy.

Eating some protein at breakfast, lunch, and dinner helps prevent hypoglycemia (low blood sugar).  Its easier to feel joy and clarity when you have stable blood sugar.  You have fewer mood swings.

The  L-tryptophan in turkey is used for the production of serotonin.  Serotonin is referred to as the happy hormone. Serotonin is a compound in the brain that promotes feelings of relaxation, happiness, security and confidence. Therefore eating Mediterranean Turkey Burgers makes you feel better and enjoy life more.

I love burgers because they’re so easy to make. But turkey burgers have a tendency to be a bit dry.  To keep these burgers moist and juicy I add olives, sun-dried tomatoes, garlic, onions and parsley.

One pound of ground turkey makes 4-6 burgers.  I like to make six because the smaller ones are just the right amount of protein for me.

They are simple to make.  Chop up all the vegetables and put into a bowl.  Add the ground turkey and an egg to bind them together. If you don’t eat eggs you can leave them out and they will still be good.  But I find the egg makes them a little more firm and moist. If your gilling your burgers, leave out the egg.

Saute the burgers in a tiny bit of olive oil, coconut oil or ghee. Now that the weather is getting nice you can also grill them.  I plan to get my grill out this weekend since it’s finally warming up here in New York.

  
I’ve experimented with making different versions of Avocado Herb Sauce for years.  But this version is the easiest and most versatile. I use whatever herbs I have in my refrigerator, parsley, cilantro, basil or dill. It’s fun because each one creates a slightly different flavor.  Just toss all of the ingredients in a blender or food processor, and pulse until smooth.

I totally recommend making a double batch so that you can have extra on hand for later in the week.

I make these Mediterranean Turkey Burgers almost every week because they are…

  • quick and easy
  • use simple, delicious, easy to find ingredients
  • they have a bright fresh flavor
  • can be sauteed or grilled
  • it makes you feel good
Don’t forget to hashtag #eat_well_enjoy_life on instagram if you make these
Mediterranean Turkey Burgers. I love seeing what you cook!
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Mediterranean Turkey Burgers

Mediterranean Turkey Burgers


  • Author: Ingrid DeHart - EatWellEnjoyLife.com
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30 minutes
  • Yield: 4-6 1x
Scale

Ingredients

  • 1/2 cup minced onion
  • 2 large garlic cloves, minced
  • 1/2 cup kalamata olives, pitted and chopped
  • 2 tablespoons sun-dried tomatoes packed in oil, chopped
  • 1/4 cup finely chopped fresh parsley
  • 1 egg (leave out if grilling)
  • 1 pound ground turkey
  • ½ teaspoon Celtic sea salt
  • ¼ teaspoon freshly ground black pepper
  • 1 tablespoon coconut oil or ghee, for the pan, leave out if grilling

Avocado Herb Dressing

  • ½ cup avocado, packed, about 1 medium avocado
  • 1 small garlic clove, chopped
  • 3 tablespoons fresh lemon or lime juice
  • 2 tablespoons extra virgin olive oil
  • ½ cup parsley, cilantro, basil or dill
  • ½ teaspoon Celtic sea salt
  • 46 tablespoons water or more for desired consistency

Instructions

  • In a large mixing bowl, combine the onion, garlic, olives, sun-dried tomatoes, and parsley,
  • Add egg (if using), turkey, salt and pepper.
  • Shape into four or six patties.
  • Heat the oil in a large skillet over medium heat and cook 6 minutes on each side.
  • Or heat a grill on high, oil the grill, grill 6 minutes on each side.
  • Serve on salad greens with Avocado Herb Dressing

Avocado Herb Dressing

  1. Put all ingredients in a blender or food processor starting with 4 tablespoons water.
  2. Blend until smooth, add more water to get the desired consistency.
  3. Taste to adjust salt.
  4. Store in a jar in the fridge. Keeps for about 5 days.

Notes

If you enjoyed this recipe, please put a rating on the recipe card. Thanks.

  • Category: Paleo, Gluten Free, Dairy Free
  • Cuisine: Farm to Table

 

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