Healthy Tips & Recipes by Gilad

Turkey: Pros, Cons and Tips!

by Gilad

Thanksgiving is just around the corner
So let's look at TURKEY from an Australian point of view!
Meat is a valuable source of protein and other nutrients. But when it comes to a healthy diet, it's important to choose the right kind of meat and eat the correct portion size. The Australian Guide To Healthy Eating recommends we eat one serving of meat per day, the equivalent of 65 to 100 grams of cooked meat.

Turkey meat is sold in various forms, including whole, prepackaged slices, breast, thighs, mince, cutlets and tenderloins. Turkeys are not native to Australia (today's domestic turkey is a descendant of the wild turkey native to northern Mexico and the eastern US) and turkey farming is significantly different from other poultry farming. However, turkey consumption is growing. This year each Australian will have consumed an average of 1.7 kilograms of turkey meat, and the Australasian Turkey Federation estimates this will grow to 2.5 kilograms by 2011. 

The pros

• Turkey is a rich source of protein.
• Skinless turkey is low in fat. White meat is lower in kilojoules and has less fat than the dark meat. A typical turkey consists of 70 per cent white meat and 30 per cent dark meat.
• Turkey meat is a source of iron, zinc, potassium and phosphorus.
• It is also a source of vitamin B6 and niacin, which are both essential for the body's energy production.
• Regular turkey consumption can help lower cholesterol levels. The meat is low-GI and can help keep insulin levels stable.
• Turkey contains the amino acid tryptophan, which produces serotonin and plays an important role in strengthening the immune system.
• It is also a source of selenium, which is essential for thyroid hormone metabolism. It also boosts immunity and acts as an antioxidant.

The cons

• Turkey can be high in sodium.
• Some meat, particularly prepackaged slices, can be processed and contain other substances.
• Turkey skin is high in fat.
• Research suggests large amounts of tryptophan can make you sleepy.

Turkey tips

• If you can, buy organic. Turkeys raised organically will have been treated humanely and are less likely to contain pesticides and herbicides.
• Look for meat that is supple.
• A turkey roast is cooked properly when it is piping hot all the way through.
• Turkey dries out quickly, so don't overcook it.
• If marinating turkey meat, put it in the fridge straight after you've finished, as it is highly sensitive to heat.
• Store turkey separate from any gravy, stuffing or raw food.
• Refrigerated turkey will keep for about one or two days. If it is already cooked, it will keep for about four days.

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Green Smoothie

by Gilad

Dish Type	Drink
Difficulty	Easy
No. of Servings	1
Preparation Time	5 minutes
Cooking Time	1 minutes
Ingredients	1 cup plain yogurt 1 banana 1 cup fresh spinach 1/2 cup pineapple chunks Optional add ins:  1 tablespoon ground flaxseed 1 tablespoon flaked unsweetened coconut or 1/4 tsp coconut extract
Directions	Combine all ingredients in blender and blend until smooth. Enjoy!

Stuffed Spaghetti Squash Recipe

by Gilad

Recipe Name	Stuffed Spaghetti Squash
Description	This delicious vegetarian entrée is not only filling but very tasty!
Dish Type	Main Dish
Difficulty	Easy
No. of Servings	2
Preparation Time	20 minutes
Cooking Time	75
Ingredients	Spaghetti Squash 1 can Italian style tomatoes with basal, oregano and garlic (a bit drained) 1/4 cup grated parmesan cheese large bunch or bag of fresh spinach Low fat mozzarella cheese any spices you may desire
Directions	Pierce spaghetti squash with a fork a few times around the squash. Place on a baking pan sprayed with non-stick spray. Bake approximately 45 min to 1 hour until tender. Cut in half and let cool. Once cooled, remove seeds and scrap out the pulp with a fork. They will look like spaghetti noodles. Place squash in a large bowl. Save the squash shells! Meanwhile in another pan wilt the spinach, add the tomatoes and any spices you may want to add and simmer for about 10 minutes. Add to the spaghetti squash. Mix in the grated parmesan cheese. Spoon squash mixture back into the squash shells. Top with shredded mozzarella and broil until cheese melts. Enjoy!

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Egg White Omelet

by Gilad

 

Ingredients:

• 6 egg whites beaten
• 2 cups cut up red, yellow peppers and onion
• 1 med. zucchini, grated
• 1/2 cup grated fat free mozzarella cheese
• 1 & 1/2 cups fresh spinach, chopped
• 1 cup crab delights, flaked (optional)

Instructions:

1. Cook peppers, onion and zucchini in med. non stick pan till water is absorbed.
2. Beat egg whites
3. Heat large nonstick frying pan and spray with olive oil spray over medium heat.  Add egg whites in a thin layer. When whites start to cook add the mozzarella cheese. 
4. When almost done add the rest of ingredients to center of pan, fold over and cook until all is hot. 
5. Serve with whole grain bread. 

Enjoy!