Finding a delicious and safe meal on a 4FED or 6FED elimination diet can be difficult, but this light turkey bolognese offers a flavorful, allergen-free solution! It’s made without common allergens like dairy, wheat, soy, and nuts, making it perfect for those managing food allergies or Eosinophilic-Associated Diseases (EADs). Serve it with gluten-free pasta for a wholesome, satisfying dinner that fits within the 4FED or 6FED diet guidelines.

What are the 4FEd and 6FED Diets for EGIDs:

• 4FED: A 4-food elimination diet, excluding dairy, wheat, egg, and soy.
• 6FED: A 6-food elimination diet, excluding dairy, wheat, egg, soy, fish, and nuts.

Recent research shows the 1FED can be as effective as the 6FED diet as first-line therapy for Eosinophilic Oesophagitis (EoE). Eliminating animal milk alone is much easier and more sustainable than eliminating multiple foods. Learn more here.

Learn more about Elimination 4FED and 6FED diets with registered dietitians 

This light turkey bolognese is a flavorful, allergen-free alternative perfect for those with dietary restrictions! Check out Allergy-Friendly 6 FED Basic Tomato Sauce.

Looking for more elimination diet recipes? Check out our collection of 6FED-safe meals here.

Watch: Step-by-Step Video Recipe for Allergy-Friendly 6FED Light Turkey Bolognese

How to Make Allergy-Friendly 6FED Turkey Bolognese

Ingredients:

• 1 large onion, chopped
• 3-4 cloves garlic, peeled and crushed
• 3 tbsp olive oil
• 1 kg turkey mince
• 2 medium-sized courgettes (zucchini), grated
• 1 large jar (approx. 700g) of plain tomato passata
• 1/2 jar of water (about 350ml)
• 1/2 tube of tomato purée (about 70g)
• Salt and pepper to taste
• 1 tsp dried basil
• 1 tsp dried oregano
• Gluten-free, wheat-free pasta (corn-based or rice-based, as tolerated)

Equipment:

• Large frying pan or saucepan
• Wooden spoon (for stirring)
• Knife and chopping board
• Garlic crusher or press (optional)
• Grater (for the courgettes)
• Measuring spoons
• Measuring jug (for water)
• Large pot for cooking pasta
• Colander (for draining pasta)

Instructions:

1. Prep the Vegetables:

   • Chop the onion into small pieces.
   • Peel and crush 3-4 cloves of garlic.

2. Heat the Oil:

   • Warm 3 tbsp of olive oil in a large frying pan or saucepan over medium heat.

3. Cook the Onions and Garlic:

   • Add the chopped onion and crushed garlic to the pan.
   • Fry until the onion turns translucent, about 3-5 minutes.

4. Cook the Turkey Mince:

   • Add the 1 kg of turkey mince to the pan.
   • Stir and cook until the turkey is browned and fully cooked through.

5. Grate the Courgettes:

   • While the turkey is cooking, grate two medium-sized courgettes and set them aside.

6. Season the Dish:

   • Season the turkey mince with salt, pepper, 1 tsp of dried basil, and 1 tsp of dried oregano. Stir well to combine the flavors.

7. Add the Tomato and Courgettes:

   • Once the turkey is cooked, stir in the grated courgettes, a large jar of tomato passata, half a jar of water (about 350ml), and half a tube of tomato purée.
   • Mix everything thoroughly.

8. Simmer:

   • Bring the mixture to a simmer and allow it to cook for at least 30 minutes, stirring occasionally. You can let it simmer for up to an hour to deepen the flavours.

9. Cook the Pasta:

   • While the sauce simmers, cook your gluten-free, wheat-free pasta according to the package instructions. Drain when done.

10. Serve:

    • Once the sauce is ready, serve it over the pasta and enjoy your 6FED-friendly turkey bolognese!

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Loved this 6FED-safe, Allergy-Friendly Light Turkey Bolognese recipe? Share your cooking creations with us on social media! Tag @charityeos and use the hashtag #646EOS to show your support for the eosinophilic community. We’d love to see your delicious, allergy-friendly dishes!

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