More consumers are looking for ways to improve their diets, but people generally associate healthful meal options with higher prices. With the daunting economy, preparing nutritious meals may seem more challenging than ever. But there is a delicious solution: turkey.
Turkey is an inexpensive, nutritious alternative to higher-priced items such as steak, fish and seafood, and it is a more healthful option than chicken. In fact, turkey thighs and drumsticks have 30 percent less fat and fewer calories than the same chicken parts. And while many consumers may think of it only around Thanksgiving time - or as a hamburger substitute - turkey is an ingredient that works well in many tasty and nutritious recipes.
"Turkey, in its various forms and preparations, should be a staple on everyone's grocery list," suggests Christine Palumbo, a member of the American Dietetic Association. As a registered dietitian and nutrition expert, Palumbo focuses on weight management, functional foods, heart disease, diabetes and cancer prevention, and overall wellness. "It is one of the leanest proteins and can be used as a substitute for meat in almost any recipe. It maintains great flavor and helps reduce the amount of saturated fat, calories and carbohydrates as part of a healthier everyday lifestyle."
HoneysuckleWhite.com and ShadyBrookFarms.com feature nutritious turkey recipes that are realistic for families on tight budgets. Most can be prepared quickly and for less than $15! Filled with zesty flavors, the recipes use a variety of turkey cutlets, tenderloins, sausages, patties and lean ground meat. Visit the Web sites and find plenty of nutritious recipes like this one:
Spicy Turkey Tostadas
Servings: 4
Prep Time: 15 minutes
Total Time: 25 minutes
Total estimated cost: $12.45
2) In a medium skillet, combine turkey, tomato sauce and chili powder. Simmer over medium heat, breaking up meat with a spoon, until meat is fully cooked, about 6 minutes.
3) Meanwhile, bake tostada shells in oven until crisp, about 6 minutes.
4) In a bowl, toss cabbage with lime juice, oil and cilantro.
5) Place a layer of turkey mixture on each tostada. Top with cabbage mixture and sprinkle with tomatoes.
Healthful tips From The American Diabetes Association
Lunch can be dreadfully boring if you pack the same brown bag everyday. To make matters worse, mornings can be hectic with everyone getting ready for school and work, leaving little time to make a lunch that is delicious and good for you.
“It is easy to forgo the lunchbox for the vending machine or fast food restaurant, which can be less healthy and more expensive,” commented Ann L. Albright, PhD, RD, President, Health Care & Education, American Diabetes Association. “But you can turn lunchtime from the ‘same old, same old’ back to the part of the day you look forward to and make it healthy with a few simple changes.”
A nutritious lunch as part of a healthy meal plan can help prevent type 2 diabetes and diabetes complications such as heart disease and stroke. The American Diabetes Association offers these healthy and creative tips to brighten up the brown bag lunch saving time, money, and in some cases, a little sanity.
• Plot Your Course – Just a little preparation in the evening or on the weekend can alleviate the frantic morning rush. Make a big pot of soup or pasta salad to eat throughout the week. Wash and slice veggies into bite size pieces. Scoop nuts or low-fat cottage cheese into single-serving containers.
• Get The Gear – Invest in some insulated containers, ice and heat packs, and a thermos. Not only does this expand the options of what you can pack, it will help to keep your foods tasty.
• Step Away From The PBJ – While peanut butter and jelly has been a lunchbox tradition for ages, it might produce a yawn from some kids. Change up your sandwich routine by tossing in some sliced fruit, such as apples or avocados. Or leave the bread behind and use low-fat tortillas or pitas.
• Make Some Noise – Crunchy foods can be more satisfying because they take longer to eat. Besides, kids – and adults – love any excuse to make noise with their food. Jazz up fresh vegetables with low fat dips, salsas, or chutneys.
1. Spread the refried beans on the tortilla
2. Sprinkle tomato, corn, and if desired, cheese and cilantro onto refried beans
3. Mix avocado, sour cream, and salsa. Spread on top.
4. Roll up, chill for at least 2 hours. Slice into 1-inch pinwheels.
Nutrition information does not include optional ingredients.
Calories 338 - Calories from Fat 84 - Total Fat 9 g - Saturated Fat 1.9 g - Polyunsaturated Fat 1.4 g - Monounsaturated Fat 5.3 g - Cholesterol 1 mg - Sodium 565 mg - Total Carbohydrate 54 g - Dietary Fiber 6 g - Sugars 5 g - Protein 10 g
