Turkey Tips, Low Glycemic Sweet Potato Casserole Recipe

Monday's Tip: 5 Health Benefits of Turkey    

While turkey is widely consumed in the United States throughout the month of November, its wonderful flavor and nutritional value make it a healthy choice year-round.      By: Live Strong

1. Get Your Protein 

There are about 32 grams of protein in a 4-ounce serving of turkey, making it a very good source of these essential amino acids. Just one serving of turkey provides 65 percent of your recommended daily intake of protein. This protein content makes turkey a healthy meat choice. 

2. Protect Yourself from Cancer 

A little-known health benefit of turkey is that it contains trace minerals thought to aid in cancer prevention. Turkey contains selenium, which is essential for the healthy function of the thyroid and immune system. Selenium also has an essential role to play in your antioxidant defense system, helping to eliminate cancer-friendly free radicals in the body.

3. Get Your B Vitamins 

Turkey is a nutrient rich food, making it a healthy choice year-round. A serving of turkey meat has 36 percent of the daily allowance of Vitamin B3 or niacin, which plays a critical role in the processing of fats in the body and 27 percent of your recommended intake of B6, a vitamin that helps maintain steady blood sugar levels.

4. Benefit from Less Saturated Fat 

Saturated fat is necessary for biological functions, hormone production, padding for organs and energy. While saturated fat is necessary for a healthy body, most moderately-active people should be mindful of overindulging. Turkey has less than 12 percent of the recommended daily allowance of saturated fat per 4-ounce serving.

5. Choose Organic, Pasture-Based Turkey 

Grass-fed turkey raised under organic conditions convey the most health benefits, as they offer higher nutritional value and are superior to birds given antibiotics or raised without access to natural pasture. Consider looking for a local, grass-based poultry farm when shopping for organic turkeys. 

Lower-Glycemic Sweet Potato Recipe
by Laura Dolson

No one is going to call sweet potatoes (also known as yams) low in carbohydrates. However, if you are going to have an occasional high-carb treat, sweet potatoes is a great choice, because they are packed with nutrients. They have a lower glycemic index than potatoes (although I know people who track their blood glucose who disagree). This sweet potato casserole has no added sugars, though I like to just roast them and put butter on them, like a baked potato. Because sweet potatoes have different consistencies and levels of sweetness, you may need to adjust a bit. I used garnet yams when developing the recipe.

Ingredients:

3 lbs sweet potatoes or yams (try to find ones that are about the same size

1½ cups pecan pieces

2 teaspoons cinnamon

½ teaspoon nutmeg

1 teaspoon salt

¼ teaspoon pepper

5 Tablespoons butter

1 egg

Sugar substitute

Directions:

1. Poke the sweet potatoes/yams several times with a sharp knife and roast at 400 F. until soft - about 45-60 minutes depending upon the size.

2. Make the topping - pulse 1 cup of the pecans in food processor or blender until it is ground into a meal. Add about 1/4 cup worth sugar substitute, 1 teaspoon cinnamon, a pinch of salt, and 2 Tablespoons of the butter and process until blended. Mix the rest of the pecan pieces in by hand.

3. Let the sweet potatoes cool for 10-15 minutes. Split them and remove the pulp. Put them into the food processor or blender (no need to wash machine between topping and sweet potatoes) and process with the rest of the butter (3 Tablespoons). Mashing with a potato masher is also fine, but the texture will be somewhat smoother if you blend/process.

Add the rest of the seasonings (1 teaspoon cinnamon, the nutmeg, salt, and black pepper). The amount of sweetener you add will be up to your taste and the sweetness of the yams. When the seasonings are to your taste, add the egg and blend.

4. Put sweet potatoes in a buttered baking dish and sprinkle pecan topping over the top. Bake at 375 F. until the topping is browned.

Nutritional Information: Makes about 12 servings of about 1/2 cup each. Each serving has 20 grams effective carbohydrates plus 5 grams fiber, 4 grams protein, and 233 calories.