Food for Thought: Benefits of Holiday Foods

Turkey Edition

This week the star of our Thanksgiving table for most of us will be the turkey and we have a lot to learn about this bird. Turkeys are native to North America and can be found in almost every state. They are part of the galliform family which consists of other ground-feeding birds such as chickens, grouse, and pheasants. Wild turkeys are omnivorous and eat insects, frogs, seeds and even lizards. There is a big difference between wild turkeys and domestic turkeys. Wild turkeys are much smaller and have firm dark meat that is much more gamey in flavor. They are quiet to avoid detection from predators and can fly (but not very far). Domestic turkeys are bred to be a distinct white color and are very vocal in comparison to their wild counterparts. Domestic turkeys can’t fly and have been bred to have larger breasts. 

When choosing a turkey for holiday meals you might consider Heritage turkeys. They are raised in smaller flocks, given outdoor access, and allowed extra time for growth. Their meat tends to be more flavorful and they are not injected with salt or preservatives. Other options include organic and pasture-raised turkeys. They have been raised without antibiotics and in humane conditions. Pasture-raised have more access to vegetation and tend to have a higher omega-3 content. Factory-farmed and conventionally raised turkeys are often injected with salt, water, and preservatives to extend their shelf life. Many butchers and health food stores will have local or fresh turkeys available for order during the holidays and are worth investigating for your next bird. 

Turkey is a healthy source of protein. Dark meat found in legs or thighs tends to have more fat and calories than white meat which is found more in the breasts. However, the dark meat typically contains more vitamins and minerals than white meat. Including B vitamins—B3, B6, and B12! Turkey skin is also high in fat. It is true that turkey contains tryptophan (an amino acid) and is used by the body to make serotonin. Despite what many believe that turkey and its tryptophan makes us sleepy, turkey does not have a high enough amount to cause drowsiness. In fact, all meats contain tryptophan. 

Turkey is a versatile meat that can be eaten and prepared at any time of year; however, a spike in turkey consumption does happen around the holidays. It’s estimated that 46 million turkeys are eaten at Thanksgiving and 22 million at Christmas. About 88% of Americans eat turkey on Thanksgiving and it’s likely that we are eating Hens as they are sold as whole birds and Toms are processed into sausage, tenderloins, cutlets and deli meats. 

Americans consume between 2,500-4,500 calories at the Thanksgiving table. So this year may be a great year to start new holiday traditions! Try a Thanksgiving workout with the family, go for a hike that morning, prepare dishes with healthier alternatives, or have regular meals during the day to avoid over-eating. With a year full of challenges it’s easy to use food as comfort, but try and remember that a piece of pie won’t end the world ;)

With all those turkey leftovers, try some creative recipes to keep that healthy momentum going!

Thanksgiving Leftovers Panini

Ingredients

• 8 slices sprouted whole-grain bread (like Ezekiel Sprouted Whole Grain Bread)

• 1/2 cup (140g) whole cranberry sauce (such as 365 Whole Foods Organic)

• 1 pound (454g) thinly sliced roasted turkey breast, skin discarded

• 1 cup (42g) broccoli sprouts, loosely packed

• 4 slices (84g) 2% Swiss cheese

Directions

Preheat a waffle iron and coat with cooking spray. Spread the cranberry sauce on 4 slices of bread. Top with half of the turkey, then the sprouts, and then the other half of the turkey. Top with the cheese and remaining slices of bread.

Cook the sandwiches in the waffle iron, in batches if necessary, until the bread is golden brown and the cheese has melted, 5 minutes. Serve warm.

Turkey Breast Cutlets With Pomegranate and Brussels Sprouts

Ingredients

• 14 ounces (340g) turkey breast, boneless and skinless, cut in four pieces

• 1 tablespoon olive oil

• 4 cups (350g) Brussels sprouts, halved

• 1 cup (240ml) pomegranate juice

• 1/2 cup (120ml) vegetable stock, unsalted

• 1 tablespoon pure maple syrup

• 1/4 teaspoon salt

Directions

Cut the turkey across the grain to make four even pieces. Place on a cutting board and cover with a sheet of waxed paper then use a small pot or meat tenderizer to lightly pound it to an even 1/2-inch (13 mm) thickness. Reserve.

Drizzle olive oil into a large saute pan and tilt to coat. Set the pan over medium-high heat. Place the turkey cutlets into the hot pan so they do not touch. When the meat starts to sizzle, reduce the heat to medium, and cook turkey for about 3 minutes per side. Once the turkey is cooked through, move to a plate and cover loosely.

Using the same pan, add the Brussels sprouts and stir for a few seconds, then pour the pomegranate juice and vegetable stock over the sprouts. Stir and cook, then drizzle in the maple syrup and sprinkle with salt. Stir until the Brussels sprouts are tender and the liquid becomes thick and syrupy, about 4 minutes.

Serve a slice of turkey on each plate, alongside Brussels sprouts drizzled with the pan sauce.

Sweet Potato and Turkey Shepherd’s Pie

Ingredients

• 3 small sweet potatoes (about 2 pounds or 1000g), peeled and cut into 1-inch pieces

• 1/2 cup (145g) dairy-free sour cream, such as Tofutti brand

• 1 teaspoon granulated garlic

• Kosher salt and pepper, to taste

• 2 cups (500ml) prepared gravy

• 4 cups (600g) shredded turkey

• 4 cups (500g) roasted vegetables, such as Brussels sprouts, carrots and parsnips

Optional garnishes

• Flaky sea salt

• Thinly sliced scallions

• Cranberry sauce

Directions

In a large saucepan, add the sweet potatoes and cover with water. Season with a generous pinch of salt. Bring to a boil, then reduce to a simmer and cook over low heat until fork tender, about 15 minutes.

Drain the sweet potatoes well and return to the saucepan. Add the dairy-free sour cream and granulated garlic. Mash until well incorporated and smooth. Season with salt and pepper.

Preheat the oven to 400°F (205°C) and grease a 2-quart baking dish with nonstick cooking spray. In a medium bowl, mix the shredded turkey with the gravy. Spread in a single layer in the bottom of the baking dish. Top with an even layer of roasted vegetables. Dollop the mashed sweet potatoes over the top and smooth, spreading to the edges of the baking dish. Sprinkle with flaky sea salt.

Bake for 25–30 minutes, or until the casserole is heated through and the potatoes are beginning to brown on top. Let cool for 10 minutes. Garnish with sliced scallions and serve with cranberry sauce.