Posts tagged ‘turkey’

November 17, 2019

Healthy, Easy Gluten-Free Thanksgiving Menu

This year I need a healthy, easy gluten-free Thanksgiving menu. In the past two weeks, my family has lost two members. We have traveled to visit relatives in hospice care and to plan and attend funerals. We are weary from the travel, the organizational details, and the loss. When I was a child in a small town, the community would have been feeding us. Now we’re spread out everywhere with no central place to deposit casseroles. At moments, it is hard to function through the sadness. There’s no way I can face a full fledged Thanksgiving production in less than two weeks.

Conventional wisdom might be to buy prepared food, but I still prefer homemade and with four gluten-free and family members, the research to find appropriate prepared food sounds exhausting. My solution is to create a healthy, easy gluten-free menu.

I often use holidays as an opportunity to test a recipe. That’s off the table this year. I want to serve dishes that can be prepped, or possibly prepped and cooked, in advance so that I can do a little each day for a week rather than have a marathon kitchen session.
green beans
With that in mind, here’s my menu:

Turkey – I’m going to stick with turkey because the cooking time may be long, but the prep time is minimal. I use a roasting bag to keep the turkey moist. That means there’s no need for continual basting. I flour the bag with sweet white sorghum or gluten-free oat flour and stuff the turkey with a halved apple, celery sticks, and a halved orange. The only other prep is to remove the neck and giblets, rinse the turkey, pat it dry, and lightly oil it with olive oil. You can add herbs or seasoning as well, but I don’t bother and the result is always delicious.

Green Beans and New Potatoes – Green beans are available during any season. I wash them. Then I break the beans into smaller pieces using three containers (washed beans, prepped beans, discarded ends) and the footstool in front of my couch. The lack of need for other tools means I can binge watch while prepping. That makes it seem less like work. These can be cooked in advance and rewarmed Thanksgiving Day.

Baked Sweet Potatoes – Sweet potatoes are traditional and healthy when served baked rather than candied. Baking can be done in the oven or the microwave. I like to eat these with nothing but butter added, but I will serve them with a bowl of brown sugar in case someone else desires a sweet topping.

Corn – Rather than cleaning corn on the cob, I’ll use frozen corn. It can be cooked in a matter of minutes and only needs a dash of salt and a pat of butter to be ready to serve.

Orange Cranberry Relish – The only ingredients in this are oranges, cranberries, and sugar. My grandmother served it every Thanksgiving and my sister is usually willing to make it.

Rolls – This is not the year for extensive baking. A local bakery sells frozen Brazilian cheese rolls (Pão de Queijo) that we can pop in the oven for 30-40 minutes just before the meal.

Dessert – I haven’t settled on dessert yet, but I’m considering a version of orange pecan cake. It’s simple, low carb, and delicious.
orange cake
Optional
Cornbread Stuffing – I live in the South where cornbread stuffing is the traditional version. It’s easy to make it gluten-free and the cornbread can be made days in advance. Nonetheless, I haven’t decided whether it will make the final menu. I’m going to wait a few days and see how I feel. It complements the turkey and we all love it, but with rolls on the table, it isn’t essential.

Appetizers – On a normal year, I’d have appetizers to snack on while we visit before our meal. Those might include stuffed mushrooms, deviled eggs, sausage balls, party mix or something else that requires cooking. If I offer appetizers this year, they will consist of a relish tray or antipasto with gluten-free crackers.

While I realize there’s no green bean casserole, mashed potatoes, mac & cheese, corn pudding, pumpkin pie, sweet potato pie, or pecan pie on this menu, many of the flavors of the most common Thanksgiving dishes are represented. The preparations I’ve chosen for those flavors are more simple and appropriate for a difficult year.

For me, taking this approach is less stressful than trying to purchase appropriate pre-cooked, gluten-free food. I will order groceries through an online app minimizing my shopping time and further streamlining the process.

Whether you choose an elaborate production or a meal in a restaurant, I wish you a peaceful and happy holiday!


Disclosure of Material Connection: I have not received any compensation for writing this post. I have no material connection to the brands, products, or services that I have mentioned. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

https://www.reynoldskitchens.com/products/cookware/oven-bags/

https://www.oceanspray.com/en/Recipes/By-Course/Sauces-Sides-and-Salads/Fresh-Cranberry-Orange-Relish

http://www.cooking2thrive.com/blog/does-flourless-cake-have-to-be-chocolate/

ad

December 15, 2012

Let’s Talk Turkey

chili

 

Ever throw turkey burgers on the grill because you think they’re automatically healthier than regular burgers? Ever make turkey chili to appease a spouse who’s trying to lose weight? If you substitute ground turkey for ground beef in order to reduce the fat in your diet, but you also need to be concerned about calories, sodium, and cholesterol, you may not be making the best choice.

These days, general wisdom assumes that any white meat is healthier for you than red meat. Let’s see if a nutritional comparison supports that wisdom(1):

 

 

Ground Turkey 3oz, cooked                        Ground Beef 90% Lean 10% Fat                   Ground Beef 85% Lean 15% Fat

200 calories                                                     148 calories                                                           181 Calories

50% fat, 50% protein, 0% carbs                     51%fat, 49% protein, 0%carbs                      63%fat, 37% protein, 0%carbs

Total Fat 11.18g = 17%                                      Total Fat 8.4g=13%                                              Total Fat 12.6g=19%

    Saturated Fat 2.883 = 14%                              Saturated Fat 3.409g=17%                                Saturated Fat 4.927g=25%

Polyunsaturated Fat 2.747g                             Polyunsaturated Fat .389g                                Polyunsaturated Fat .364g

Monounsaturated Fat 4.159g                         Monounsaturated Fat 3.657g                        Monounsaturated Fat 5.506g

Cholesterol 87mg = 29%                                  Cholesterol 55mg=18%                                   Cholesterol 57mg = 19%

Sodium 91mg = 4%                                          Sodium 55 mg 2%                                             Sodium 55 mg=2%

Potassium 230mg                                              Potassium 270mg                                            Potassium 248mg

      Total Carbs 0%                                            Total Carbohydrate 0%                                      Total Carbohydrate 0%

Dietary Fiber 0g                                                Dietary Fiber 0%                                                   Dietary Fiber 0%

Sugars 0g                                                             Sugars 0G                                                                  Sugars 0G

Protein 23.27g                                                      Protein 16.8g                                                         Protein 16.25g

Vitamin A 0                                                          Vitamin A 0                                                           Vitamin A 0

Vitamin C 0                                                           Vitamin C 0                                                           Vitamin C 0

Calcium 2%                                                           Calcium 1%                                                            Calcium 1%

Iron 9%                                                                 Iron 10%                                                                 Iron 10%

The first thing you may observe is that all beef blends are not created equal.  Because the cost of leaner beef tends to be higher than either less lean beef or turkey, we must also factor in cost.  If budget is your primary concern, ground turkey is probably your best bet.

If your budget allows you to purchase leaner beef, then there are other factors to consider. Three ounces of ground turkey contains more calories and total fat grams than three ounces of 90% lean ground beef. The turkey also contains twice the sodium, a bit less iron and potassium, and 10% more cholesterol. Surprisingly, ground beef has fewer calories than turkey, but that’s partially because it has fewer grams of protein per ounce.

It seems the best conclusion we can draw is that your personal priorities will determine whether beef or turkey is healthier for you. If you need to limit sodium and cholesterol and reduce calories, choose the leanest beef you can afford. If you want to limit overall fat, then turkey is a better choice. Turkey is also a good choice when you want to increase the protein in your diet without increasing the saturated fat. Turkey will also be easier on your pocketbook…which can reduce stress…which can increase your health.

Now that you’re informed, you can enjoy your burger knowing you’ve made the very best choice for you whether you choose beef or turkey!

 

1)”Ground Turkey (Cooked).” Calories in and Nutrition Facts. N.p., n.d. Web. 15 Dec. 2012. <http://www.fatsecret.com/calories-nutrition/usda/ground-turkey-(cooked)>.