TURKEY

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HISTORY

Turkey is native to both Mexico and the United States. Europeans learned of this native American food when Christopher Columbus returned from the New World with these beautiful gobbling fowl.  By the mid to late 1500s the French English and Italians were domesticating turkeys for common tables. 

The history of the United States is forever entwined with the turkey in the form of the themed Pilgrim Thanksgiving dinner.  Benjamin Franklin’s affection for the turkey was so strong that he was reportedly quite disgruntled to learn that the eagle has been chosen as the national bird over his turkey.

HEALTH BENEFITS

• Improves immunity
• Boosts metabolism
• Helps to maintain psychological health
• Supports cardiovascular health
• Good for hair and skin health
• Improves bone health
• Treats iron deficiency - DARK MEAT

Turkey is particularly high in the amino acid tryptophan, a building block of the brain compound serotonin. Since serotonin is a sleep inducer, consumption of turkey may help improve sleep quality. The meat’s high level of tryptophan may also explain why some people want to take a nap after their Thanksgiving meal.  Other health benefits center around its excellent nutritional profile especially as a lean source of high-quality protein.

Turkey is also loaded with B vitamins:

• Vitamin B3 (niacin) - This vitamin is important for efficient energy production and cell communication
• Vitamin B6 (pyridoxine) - This vitamin supports amino acid formation and helps produce neurotransmitters 
• Vitamin B12 (cobalamin) - Vital for DNA production and the formation of red blood cells 
• Vitamin B1 (thiamine) - Promotes digestion by aiding in acid production
• Vitamin B2 (riboflavin) - Provides antioxidant properties and defends against cancer
• Vitamin B9 (folate) - Improves cognitive function

Turkey is also a good source of selenium, zinc, and phosphorus:

• Selenium - Helps your body produce thyroid hormones, which regulate your metabolism and growth rate
• Zinc - Supports immune function and may help fight infections/colds
• Phosphorus - Vital for bone health
• Magnesium - Relaxation and better sleep
• Potassium - Boosts heart health

 

THANKSGIVING DINNER PREPARATIONS… 

#1 - Getting the right Turkey

Here we go again with labels.. it’s all about the buzz words these days. NOT..!!  If you’re going for quality, then head to the PASTURE - RAISED section. This means the turkeys were allowed time to forage outdoors. Natural diets and sunlight increase their levels of nutrients.

Another little fun fact: 80% of antibiotics sold in the US are used for animal agriculture, organic turkeys are antibiotic-free

#2 - Choosing the cooking method

• Oven-Roasted
• Smoked 
• Braised - Turkey parts
• Fried - By far the most dangerous...yikes
• SousVide - Breast only
• Slow Cooker / InstaPot - Smaller birds
• Rotisserie on the Grill
• Grilled 

When doing the research for this week's Foods That Heal, I ran across this UNIQUE way of cooking turkey… 

Have you ever heard of a SPATCHCOCKED TURKEY? 

 Thank you, J. Kenji Lopez-Alt at Serious Eats for sharing this video..!!

#3 - Choose the style/technique

• Brined/Un-Brined
• Stuffed/Un-stuffed
• Pieces Parts

#4 - Flavors | A few of our fav's !

• Garlic Herbed 
• Citrus 
• Cajun
• Red Chili & Orange
• Sage Butter
• Herbes-de-Provence
• Rosemary 
• Apple Cinnamon
• Brown Butter Sage
• Tuscan Style
• Maple Cider
• Orange Honey
• Cranberry Pomegranate 
• Mayonnaise  - WHAT..?
• Bacon & Sage Butter

GOT ALL THAT..? GOOD GRIEF….!! 

RECIPE

Thanksgiving Leftovers | Turkey Chili

Prep Time 30 MIN | Cooking Time 1 HR | 6 Servings

• Ingredients
• 3 cups cooked Turkey, (Thanksgiving leftovers are a great shortcut)
• 1 Medium Onion, Chopped
• 1 Clove Garlic, Minced
• 1 15 oz Can Pinto Beans
• 1 15 oz Can Cannellini Beans
• 3 Cups Chicken Bone Broth
• 1 4 oz can green chilis, (hatch preferably)
• 1 Tbsp Coriander
• 1 Tbsp Cumin
• 1 Tbsp Chipotle Chili Powder
• 1 Tbsp Granulated Garlic
• 1 Tbsp Granulated Onion
• 2 tsp Thyme
• Salt / Pepper to taste
• Garnishes
• Sour Cream
• Minced Red Onion
• Cheddar Cheese
• Cilantro

Cooking Instructions

• In a dutch oven or soup pot, sauté onion and garlic on medium heat for 3 minutes until translucent.
• Add: Granulated Onion, Granulated Garlic, Coriander, Cumin, Chipotle, Thyme and sauté until fragrant
• Add Turkey, Beans, Broth, and Green Chilis.
• Add salt and pepper to taste.
• Simmer for 30-60 minutes

Serving Instructions

Serve with any combination of garnishes. SOUR CREAM IS THE BEST !!

Note: The longer it simmers the better it gets. It's even better the next day.

Nutrition Facts

• Amounts Per Serving
• Calories  337
• Total Fat  8g
  
  • Saturated Fat  2g
  • Trans Fat  0g
  • Polyunsaturated Fat  1g
  • Monounsaturated Fat  2g
• Cholesterol  80mg
• Sodium  798mg
• Total Carbohydrates  32g
  • Dietary Fiber  7g
  • Sugar  3g
• Protein  34g
• Vitamin A  381IU
• Vitamin C  21mg
• Calcium  159mg
• Iron  4mg
• Phosphorous  334mg
• Potassium  822mg

 

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