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  • Adam Heard

Turkey Burger with Vegie "Fries" | Big Flavour Lite

In the premiere episode of Big Flavour Lite Jenn presented me with a take-out burger and fries. She challenged me with the task of creating a healthy version. The catch? No dairy and no gluten.

Easy enough ;)

I knew that Jenn would never approve of deep frying potatoes so we start off with root vegetables, baked not fried. If you know anything about me I love to support our local community so I called up John at 5 Chicks and a Farmer to get a hold of some of his locally raised ground turkey for the burger. I finish it off with a delicious ketchup alternative for the "fries", my garlic dipping sauce.


The "Fries"

What You Need

  • 2 Large Turnip

  • 5 Large Carrots

  • (Or approximately 1 1/2 pounds vegetables of your choice)

  • 1 1/2 tablespoons of Olive Oil

  • 1 teaspoon Chili Powder

  • 1 teaspoon Garlic Powder

  • 1/2 teaspoon Cumin

  • Pinch of salt, to taste

Put it Together

  1. Preheat over to 425 F

  2. Wash and peel vegetables, cut to 1/4 inch "fry" shape. If you prefer larger fries you will have to adjust the cooking time.

  3. Place vegetable fries in a large bowl toss with olive oil, chili powder, cumin and garlic powder until well coated.

  4. Spread out evenly on a baking sheet.

  5. Bake for 25 minutes or until cooked through in 425 degree Fahrenheit oven.

The Burger

What You Need

  • 1/2 pound Ground Turkey

  • Salt & Pepper to taste

  • Corn Tortillas (or bun of choice)

  • Handful of Spinach Leaves

  • Caramelized Onions (to make thinly slice onions place in pan with about a tablespoon of water, pinch of salt and dash or pepper. Cook on low for about 20 minutes, stirring occasionally, adding water as needed)

  • Phlippen's Smoked Sauce (or other barbeque sauce for topping)

Put It Together

  1. Mix ground turkey with salt and pepper form into 2 patties.

  2. Cook in fry pan for 3-4 minutes per side on medium heat.

  3. Cut corn tortillas to match size of turkey burger.

  4. Put burger together with toppings of choice. Adam's version: caramelized onions, Phlippen's sauce and spinach.

Garlic Dipping Sauce

What You Need

  • 3/4 cup Coconut Yogurt (or plain yogurt)

  • 1 clove Garlic

  • 1/2 teaspoon Onion Powder

  • 1/4 teaspoon Honey

  • Pepper to taste

Put It Together

  1. Smash the garlic clove and "cream" it by adding a pinch of salt and smoothing the knife across it until it turns into a paste.

  2. Add yogurt, garlic paste, onion powder, honey and pepper to a bowl, whip until combined. Refrigerate until ready to use.



Here at Big Flavour Lite we believe in supporting local. Whenever possible we use locally source ingredients. At the end of every recipe created for BFL you find this section highlighting the local producers. We have not been paid for these features, we are just passionate about food and the amazing creators within our community.

5 Chicks & a Farmer is a family run farm in McKillop Township in Huron County. John, his wife and four daughters ethically raise poultry and cattle. Find out more here

Launched in November 2017, Phlippens Smoked Sauce is a premium sauce that is naturally smoked with Furtado Farms cook wood and the finest of local ingredients. Learn more here

Seasonal vegetables are sourced from Gmach Gardens in Wilmot, just on the edge of Kitchener. The Gmach family has been growing vegetables on thier family farm since 1934. You can also find them at the Kitchener farmers market. Learn more here

If you want to know all the health mumbo jumbo you can check out Jenn's site at


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