It's time to dust off the big roasting pan, heat up the oven, and get down to business. That's right, I'm talking Turkey! Although most of us associate Thanksgiving with bloated bellies and after dinner coma's on the sofa, don't you dare blame it on turkey. Heap your scorn on sweet potatoes, put a smack down on stuffing, and pummel all those pies – but leave Terrific Tom Turkey out of it! After all, turkey is jam packed with powerful protein, which simultaneously elevates metabolism and promotes fat burning and lean muscle growth. Turkey is also lean protein source as long as you remove the skin, which makes it twice as nice!
So what's so important about protein? Protein is the only macronutrient (the others being fat and carbohydrates) responsible for building and repairing your body's tissue stores. More specifically, adequate, regular protein intake is critical to repair muscle damage from high intensity activities such as strength training and high intensity cardio. If you are not taking in enough protein every two to four hours, you are going to have a challenge maintaining your current muscle, never mind enough for growth and repair.
Why is this important? For the simple fact that the more lean tissue (muscle) you have, the bigger “metabolic engine” you have, which enables you to burn more calories (and fat) on a daily basis. Protein is also the least likely macronutrient to be stored as body fat, and it takes your body twice as much energy to digest protein than carbohydrates and dietary fat. Sounds like a win-win to me. If you are going to choose to overeat anything this holiday season and get away with it, turkey is probably going to be it.
Another bonus in adding turkey to your menu is that it easy to prepare and one turkey goes a long way. You can save a ton of time in food preparation by roasting a turkey. You'll have tons of meal option all week!
Enjoy these turkey packed recipes
Turkey Salad
- 6-8 ounces Turkey Breast chopped into small cubes
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tablespoons mayo
Mix all ingredients together and enjoy over a bed of greens.
Turkey Cranberry Cream Cheese Roll-up
- 6-8 ounces Sliced Turkey
- 1 Tablespoon Cream Cheese
- 1 Tablespoon Dried Cranberries
- 1⁄2 Clove of Roasted Garlic
- Salt and Pepper to taste
- 2 Whole Grain Tortillas
Soak cranberries in water for 20 minutes or microwave until soft if you are
short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and
cream cheese. Add salt and pepper to taste. Spread the mixture into the
inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!
Turkey Medallions With Cranberry Glaze
Turkey Medallions:
- 6-8 ounces Turkey
- Non-stick spray
- Turkey Seasoning
Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning.
Reheat in a pan sprayed with non-stick oil on medium heat until lightly
browned on both sides. Drip Cranberry glaze (below) over the medallions.
Cranberry Glaze:
- 1 Cups Turkey or chicken stock
- 1 1⁄2 Cups Dried cranberries
- 1⁄4 Cup of Pine nuts, toasted
- Pinch of Salt
Add 1 cup of chicken stock to pan. Add cranberries, pine nuts and pinch of salt. Cook over medium
heat until reduced in volume by half, about 4 cups.
Turkey Shepherds Pie
- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn, drained
- 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped
- 2 carrots, chopped
- 1 onion chopped
- 2 cloves garlic, minced
- 1 bell pepper, any color, chopped
- Salt and pepper
Preheat the oven to 325 degrees. First you must make the gravy. Take the
garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water,
vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are
soft and blend in a blender or food processor.
Next, you will take the steamed cauliflower and mash it, or place it in a food
processor until the consistency is like that of mashed potatoes.
Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and
mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.
Turkey Florentine
- 1 (10 ounce) package frozen chopped spinach
- 2 tablespoons smart butter
- 1 cup cooked whole grain fettuccine
- 2 cups diced, cooked turkey
- 1 cup turkey or chicken stock
- 1 (8 ounce) package fat free sour cream and onion dip
- 1⁄2 teaspoon onion salt
- 2 Tablespoons grated Parmesan cheese
- Non-stick cooking spray
Cook spinach according to package directions; drain. Stir in smart butter.
Place noodles in a non-stick sprayed baking dish; top with spinach.
Combine turkey, stock, onion dip and onion salt and spoon over spinach.
Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes
or until bubbly.
Turkey Green Bean Casserole
- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups cheese
- Salt and Pepper to taste
Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and
bake for about 30 minutes or until completely hot.
Enjoy Good Food,
Coach Nancy
Just one more to add in vegetables to your leftover meals. This one is one of my favorites all year round.
Roasted Brussels Sprouts:
- 3 cups Brussels sprouts, ends trimmed, yellow leaves removed
- 3 tablespoons olive oil
- Salt, to taste
Roasted Butternut Squash:
- 1 and ½ pound butternut squash, peeled, seeded, and cubed into 1-inch cubes (Yields about 4 cups of uncooked cubed butternut squash)
- 2 tablespoons olive oil
- ½ teaspoon ground cinnamon
Other Ingredients:
- 2 cups pecan halves
- 1 cup dried cranberries
Roasted Brussels sprouts:
Preheat oven to 400 F. Slice all Brussels sprouts in half. In a medium bowl, combine Brussels sprouts, olive oil, salt (to taste), and toss to combine. Place on a baking sheet and roast in the oven at 400 F for about 20-25 minutes. During the last 5-10 minutes of roasting, turn them over for even browning, the cut sides should be nicely and partially charred but not blackened
Roasted butternut squash:
Preheat oven to 400 F. In a medium bowl, combine cubed butternut squash (peeled and seeded), 2 tablespoon of olive oil and cinnamon, toss to mix.
Place butternut squash in a single layer on the baking sheet. Bake for 20-25 minutes, turning once half-way through baking, until softened.
Note: Save loads of time by roasting the Brussels sprouts and butternut squash at the same time
In a large bowl, combine roasted Brussels sprouts, roasted butternut squash, pecans, and cranberries, and mix to combine.