Tag Archives: corn

Crock Pot Autumn Turkey Chili (Low FODMAP)

Looking for a recipe to throw in the crock pot this week while you’re focused on Thanksgiving prep? Here’s a recipe my lovely intern Michelle Pearson, a graduate student at the Tufts’ Friedman School developed for the fall season.

This recipe combines ground turkey, butternut squash, zucchini, frozen corn, tomatoes, and spices. On the FODMAP elimination diet butternut squash is limited to 1/3 cup per serving. Each serving of this chili contains just under 1/3 cup butternut squash. To turn this into a vegan chili, use Quorn grounds, original flavor.

Autum chili ingredients

First, cook the ground turkey on the stove, chopping it up with a wooden spoon. Then chop up all the vegetables. Add all ingredients to the crock pot and let it cook away while you enjoy the rest of your day.
Autumn chili chopped

Autumn Chili

Ingredients:
2 lbs ground turkey (use 1lb extra lean and 1 lb dark meat) (use Quorn grounds for a vegan chili). If you like more veggies and less meat in your chili, substitute more zucchini and peppers for 1/2-1 lb of meat/Quorn.
2 cups butternut squash, cubed
1 large green bell pepper, diced
1 large red bell pepper, diced
1 cup corn
2 medium zucchini, diced
2 (14½-ounce) cans diced tomatoes
1 cup water
1 Tablespoon canola oil
3 Tablespoons chili powder (100% pure)
1 Tablespoon ground cumin
1 Tablespoon Paprika
1 Tablespoon oregano
2 teaspoon salt
2 Jalapeños, diced (optional for an extra spicy kick)

Instructions:
1. Add the canola oil and paprika to a frying pan set on medium heat. Cook the turkey, breaking up the meat with a wooden spoon. Cook until meat is just about cooked through.
2. Add all ingredients to the crock pot and cook on low for 5-6 hours. Enjoy!

Confetti Corn & Pepper (low FODMAP)

I’m trying to soak up the very last bit of summer here in Boston. I went to the farmers’ market in Brookline near my office and bought some delicious corn and peppers in many colors.

The following recipe is quick and easy and can be paired with grilled chicken, fish, or even a burger.

Confetti ingredients

For those of you on the low FODMAP diet, you may know you can have corn in small amounts – half an ear. This recipe uses two cobs and serves four as a side dish.

First, dice the peppers into small pieces. Heat 2 tsp olive oil in a pan and start cooking the peppers.

Confetti peppers
While they cook, cut the kernels off two ears of corn. Once the peppers have cooked for a few minutes, add in the corn and cook just about 2-3 minutes longer. Fresh corn hardly needs to be cooked at all.

Peppers and corn

Add some lime juice, salt, pepper, a teaspoon of butter, and some hot pepper flakes if you like.

Confetti Corn & Peppers

Enjoy these veggies before they go out of season!

Confetti Corn & Peppers (low FODMAP)
Serves 4

Ingredients:
3-4 bell peppers (I used green, purple, orange, and red, but you can use whatever colors you find at your farmers’ market or grocery store)
2 tsp olive oil
2 ears of fresh corn
3 Tbs parsley or cilantro
1 tsp butter (optional – it adds some extra flavor)
Salt and pepper to taste
Red pepper flakes (optional)
4 lime wedges for serving

Instructions:
1. Dice the peppers into small pieces.
2. Heat the olive oil in a medium-sized pan and add the peppers.
3. While the peppers start to cook, cut the kernels off the corn. Make sure to stop and stir the peppers while you do this.
4. Once the peppers have started to soften, add the corn and cook for 2-3 more minutes.
5. Stir in the herbs, butter, salt, pepper, and optional red peppers flakes.
6. Serve with lime wedges.