Category Archives: Poultry

Healthy Changes to Your Diet in the Winter

Healthy Changes to Your Diet in the Winter

As the temperature drops, our nutritional needs change. Except for winter-sports enthusiasts, people become less physically active. After all, when it’s cold and snowy outside, even a trip to a neighborhood grocery store is a daunting task. And with the advent of cold and flu season, staying healthy takes a bit more effort. What’s more, nutrition-packed fruits and vegetables that were plentiful during the summer may be in short supply—and take a bigger chunk out of our wallets.

However, there are many delicious and affordable ways to ensure proper nutrition during the dark days of winter. These tips will help you maintain optimum health and please your palate at the same time.

Go for Beans

There are many varieties of legumes, including garbanzo beans (aka chickpeas), lentils, lima beans, and pinto beans. These hearty foods have something in common: they are fiber and protein powerhouses. Beans can be added to stews and soups, served in salads, and cooked and eaten by themselves. To reduce gassiness, soak them in water for six to eight hours and rinse before preparing.  For a quick 20-minute meal, check out my Cuban Black Beans & Kale recipe.

Try Some Spuds

Potatoes have an undeserved bad reputation for their starch content. However, they are chock full of vital nutrients. One potato provides hefty amounts of immunity-boosting vitamins B6 and C, fiber and folate, essential for the proper development of unborn babies. Purple potatoes are a great source of antioxidant with a variety of benefits ranging from keeping heart disease at bay to reducing inflammation. Adding carrots, parsnips, turnips, and other roots vegetables to mashed potatoes is a delicious way to include vegetables in a wintertime diet.

Talk Turkey

This bird is not for Thanksgiving only. Low in calories and high in protein, it’s a natural in sandwiches, soup, salads, stir-fry, and by itself.

Include Winter Squash

Spaghetti, acorn, and butternut are only a few types of this colorful, tasty, nutritious vegetable. Winter squash is low-calorie and rich in fiber, vitamin A, folic acid, and vitamin C. Acorn squash also has vitamin B1, B6, and magnesium. And butternut squash is a powerhouse of vitamins A and C.  Add a little grass-fed butter, applesauce, maple syrup or cinnamon to infuse some flavor.

Add Some Greens and Reds

Chard, collards, and kale flourish in winter; frosty weather can reduce kale’s bitter taste. With healthy amounts of vitamins C, A, and K—and plenty of folate in escarole, mustard greens, and collards—leafy greens can keep people’s immune systems in good shape. Red cabbage, a cousin of kale, contains few calories and lots of vitamin A, plus zeaxanthin and lutein, phytochemicals so important for eye health as people age.

Don’t Forget Fruit

Citrus fruit is loaded with vitamin C. Grapefruit, oranges, and their cousins are also excellent sources of all-important flavonoids, known to raise HDL cholesterol (the good kind), reduce LDL cholesterol, and lower triglyceride levels. And if you have not yet tried pomegranates, you may want to add it to your daily regimen. It contains more antioxidants than any other kind. Studies show that pomegranate may help prevent free radicals from doing damage—and increase the flow of blood to the heart in patients whose tickers do not receive sufficient oxygen because of blocked arteries.

By adding these good-tasting and nutritious foods to the menu, you can ensure that you and your family will weather the chilly season.

What dishes do you plan to make that this article inspired?  Leave a comment below or post in the Facebook group.

Know someone who would find this useful? Please be social and share!

Easy & Delicious Mexican Turkey Burgers

Easy & Delicious Mexican Turkey Burgers

Last night, I wanted a quick healthy dinner that would use my ground turkey and butternut squash I had on hand.  As usual, I went to my favorite place for recipe ideas … Pinterest … plugged in the search field “turkey burger butternut squash” and up came a recipe for a Mexican Chicken Burgers.  I love just about any Mexican dish so this piqued my interest, especially since it is Cinco de Mayo week.

Not having the exact ingredients on hand, I improvised a little.  Something to note about ground turkey or chicken burgers, depending on the ingredients and spices you use, it can turn out to be super dry and super bland too.  I’ve learned over my years of trial and error cooking, to add pureed wet vegetables (like squash) and a myriad of spices to poultry burgers to make them delicious.  This recipe I made did not disappoint me or my husband.  It also is a great choice if you are gluten free, dairy free, grain free and refined sugar free.

If possible, use fresh or frozen organic and non-gmo ingredients.  It’s important to the health of our cells to eat foods that have not been genetically modified and that are chemical-free (a topic for another article).

And it’s okay to use some minimally processed foods as long as they are made with whole food ingredients, free from additives and chemicals.  There are times when we have to rely on these foods to help with quick meal preparation.  My dinner last night was an example of how I incorporate minimally processed foods and still keep my meals healthy.

was modified and served with All Natural Alexia French Fries and organic fresh green beans.

Mexican Turkey Burgers

Prep Time: 20 mins
Cook Time: 20 mins
Total Time: 40 mins
Servings: 6

Ingredients

Patties:

1 lb ground turkey, organic and pasture raised
8 oz frozen butternut squash, organic
1/4 red onion, organic
1 Tbsp cumin
1 tsp smoked paprika
1 clove garlic or 1 tsp garlic powder
1 egg
6 Tbsp almond flour
1 lime, juice and zest
1 jalapeño finely diced
1/4 cup cilantro, roughly chopped

Burger Toppings:

Wholly guacamole
Nature’s Promise organic salsa
Red onion, chopped

Instructions:

Add all patty ingredients to a large food processor and blend until thoroughly mixed and onion is chopped fine.  If you do not have a food processor, you can hand chop the onions, garlic and cilantro and add all ingredients to a large bowl and mix with your hands.  Due to the squash, this mixture will be loose and will not form into firm patties.

Heat an indoor griddle or outdoor grill to medium high heat.  If using an outdoor grill, be sure to use a BBQ grilling mat so your patties don’t fall through the grill grids.

Cook the patties for approximately 6-8 minutes per side until cooked through.  Given that this mixture is moist and depending on the size of the patties, it may take longer.

To serve, top your burgers with guacamole, salsa and chopped onion and serve warm with All Natural Alexia French Fries and organic fresh green beans.  Bon appetit!