This turkey stew has a thicker broth and delightful, chewy, cloud-like dumplings. Turkey is a great option for a lean protein, and we have long heard about how the breast or “white” meat is lower in fat than the “dark” meat that is found in the thighs and legs. However, you may be surprised to hear that dark meat also has a higher concentration of vitamins and minerals, including several B vitamins, zinc and selenium. This goes to show that a healthy diet is about balance, and you can feel good about having both white and dark meat in your dish.
Category: Recipes
Golden Turmeric Latte
Turmeric has been gaining attention for its many health benefits, though it’s been used in Ayruvedic traditional medicine for thousands of years. As more research is done, curcumin, the main medicinal component in turmeric, looks to be a powerful antioxidant and anti-inflammatory agent. It’s anti-inflammatory effects benefit a range of conditions such as metabolic syndrome, degenerative eye disorders, arthritis, hyperlipemia and chronic pain. It may even help reduce the swelling and soreness induced through exercise. One issue that has been found with curcumin is that is not easily absorbed into our bodies; however, a component in black pepper helps increase that absorption. This recipe features both and is perfect for cozying up in your favorite blanket on a cold night.
Poyha – A Native “Meatloaf” Recipe
Poyha is a traditional Native American dish, commonly attributed as Cherokee in origin, though the recipe has been made by tribes spanning from the Great Plains to the East Coast. The recipe calls for ground venison, but ground turkey will make a great substitute while keeping with traditional foods. Poyha is packed with protein, complex carbs and flavor. Some recipes will mix in additional dried fruits such as sour cherries or blueberries, boosting this dish with antioxidants. Give this seasonal comfort recipe a try, and use local ingredients if possible. This recipe would be paired nicely with a luscious salad or sauteed greens and mushrooms.
Wild Mushroom Stuffing
Stuffing is the bread and butter of the Thanksgiving season, and that’s basically all it is: bread and butter … two things we are constantly being told to cut back on. You can make a few easy changes that you can make to create a stuffing that is not only healthier, but also has a richer flavor. Changing from white bread to whole grain bread will not just provide more fiber and nutrients, but also a toasty nutty taste. Or switching half of the butter for olive oil adds some heart-healthy fats while cutting back on the not so healthy saturated fat. You can also add any vegetable, nuts, seeds or seasonal fruit to your stuffing too. This recipe calls for wild mushrooms, but you can also try it with some chopped apple, shredded carrot, dried cranberry, walnuts or a mix of all of them!
Broccoli Cheddar Soup
Cheddar broccoli soup is one of the ultimate comfort foods for cold, cloudy days. How can we wrap ourselves in the creamy, cheesy goodness without sacrificing healthy habits? To start, don’t skimp on the broccoli! Broccoli is an amazing vegetable, and lots of research is currently being done on its health benefits, particularly its anti-inflammatory and antioxidant effects. All cruciferous veggies—broccoli, cauliflower, Brussels sprouts, kale—have been associated with a reduced risk of developing cancer. Broccoli, in particular, has been soaring in popularity because of its high content of diindolymethane, or DIM for short. Research is still ongoing, but it’s looking to be a strong anti-cancer agent. This improved recipe also reduces the amount of saturated fat by reducing butter and swapping out heavy cream for Greek yogurt. Read More
Sheet Pan Bake – Harvest Apple Chicken
Sometimes making dinner can be chaotic. Having those go-to recipes that are fast, easy and with minimal cleanup are crucial to minimizing stress while your home. You can even prep the pan ahead of time and keep it in the fridge covered with foil until you are ready to cook. This recipe features seasonal apples of your choice as well as hearty veggies. Chicken is lean protein and a more heart-healthy option compared to red meats. Using skinless cuts will further help reduce unnecessary saturated fats from your meals. This dish would pair well with a side brown rice or farro, tossed with some fresh rosemary.
Sauteed Greens with Mushroom Skulls
Sautéing mushrooms so that they are soft and caramelized is an art and takes some practice to not make mushy-shrooms. In this recipe will show you how to make the perfect sauteed mushrooms and tender greens. It makes an excellent side dish, or topping for a creamy risotto, mac and cheese or other pasta dish. This recipe can be made with any kind of mushroom or a mix of mushrooms! If you’re looking for something fun to celebrate Halloween, use white button or crimini mushrooms to create mushroom skulls. With a paring knife, cut mushrooms in half, carve out eyes, a nose hole and slice the stem to look like teeth.
Roasted Acorn Squash
Acorn Squash is a fall favorite! And it should be, as it’s an edible aesthetic countertop adornment to mark the season. It’s a rich source of vitamin A, and the vitamin A building blocks called carotenoids, which have been shown to be beneficial not only for our eye health but also for the health of our skin, and lowering risk of heart disease and stroke.
Acorn squash is also high in fiber at 5g per ½ cup. Fiber acts like a magnet to LDL, our “bad” cholesterol, clinging to it and taking it away and out of our bodies. This helps improve our cholesterol levels, leaving us with a happier heart. All the winter squashes are a good sources of Vitamin A, carotenoids and fiber. The spice blend in this recipe is tasty on many different kinds squashes, try it on butternut squash, delecata squash, pumpkin or even sweet potatoes.
Jack-O-Lentil Stuffed Peppers
Try this spooky twist on classic stuffed peppers, and one that is fun for the family to make. Studies have shown that getting kids involved in the kitchen helps to improve their fruit and vegetable intake and provides a hands-on learning experience that they can keep with them for years to come. Studies also show that children are more likely to eat the food they help make, so cooking healthily with kids set them up for a higher intake of healthy foods and increased chances of trying new foods or foods they may have previously expressed they didn’t like. This recipe is a fun way to expose kids to healthy eating.
Pumpkin Spice Overnight Oats
Oh yes, it’s that time again. Time to bathe ourselves in the delectable sensation of warm sweet spices in every way we can. Pumpkin spice candles, pumpkin spice soaps and lotions, and, of course, pumpkin spice foods. This recipe for overnight oats will be just the thing start spooky season right. It’s easy, perfect for making a head of time, and full of protein, fiber, anti-inflammatory spices and omega-3 healthy fats. You can eat this cold or reheat it in the microwave. Add whatever toppings you like; try toasty almonds, cranberries or coconut flakes.