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.
Tag: main course
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.
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.
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.
Harissa and Persimmon Chicken
Persimmon is an underrated fruit here in the states. A golden, jammy combination of tangy tart and sweet. It’s not often they are in the grocery store, but you may find them at a local market or farm stand, Asian grocery, or you may come across them on your next hike.
Shrimp and Sausage Skewers with Okra
Grilling season is ending; celebrate the final warm days with this tasty recipe, full of lean protein from shrimp and chicken sausage and high-in-fiber okra.
“But isn’t shrimp a high cholesterol food?” you may ask. Yes, it is; however, current research shows that dietary intake of cholesterol is not an indication of high cholesterol in our blood. The foods that are concerning to our cholesterol levels are those that are high in saturated and trans fats. These are the fats that are solid at room temperatures, such as butter, lard, cheeses, and the fats in dairy and meat.
Saturated fats are also added to many processed and packaged foods, so don’t forget to look at nutrition labels when shopping! This recipe also swaps the traditional pork-based andouille sausage, high in saturated fat, for a chicken-based alternative. A diet high in fiber also helps improve our cholesterol levels, so although the recipe only calls for okra, add as many veggies as you want to these skewers!
Chicken Burritos
Meal prep is a great way to ensure you have healthy meals available when you are busy, and these chicken burritos will hit the spot for breakfast!
Vegan Pecan Apple Chickpea Salad Wraps
Vegan recipes don’t have to be boring. Check out this apple chickpea wrap, filled with fiber and plant-based protein, that comes together in 15 minutes.
Sesame Chicken Stir Fry
Nothing is better than a quick and easy meal that is healthy and satisfying! Try this sesame chicken stir fry and pair with any whole grain you choose.