Turkey healthy recipes

30 healthy turkey recipes

Here you´ll find 30 healthy turkey recipes.

Turkey is a relatively inexpensive source of protein, with more protein per gram than both chicken and beef, while remaining lower in fat and cholesterol than other meats. It also delivers vitamins and minerals.

Here are some key points about turkey meat:

  • Eighty-five grams of roasted turkey breast contains around 125.
  • In contrast, 85 grams of roasted dark turkey meat contains around 147 calories.
  • The dark meat of turkey typically contains more vitamins and minerals.
  • Turkey breast meat contains fewer calories and fat than most other cuts of meat.
  • Turkey contains vitamins B-6 and B-12, niacin, choline, selenium, and zinc.
  • Processed turkey meat can have a high sodium content.
  • Pasture-raised turkeys typically have higher omega-3 content than factory-farmed turkeys.

Strengthens Immune System

Eating turkey thigh and breast will provide you with a slew of nutrients and a boost in energy. It is loaded with potassium, protein, and selenium. When consumed regularly, the nutrients begin functioning resulting in a strengthened immune system. The selenium found in the turkey meat allows your immunity to ward off health-damaging viruses and bacterial infections.

Maintains Psychological Health

You can find adequate levels of tryptophan in it that are essential when it comes to managing your psychological health. Various factors can affect your mental state leaving you with depression, stress, and anxiety.

Tryptophan is responsible for producing and boosting serotonin. It is a neurotransmitter found in your brain, blood platelets, and digestive tract. The latter is necessary to consume as it helps balance your mood regularly.

Cardiovascular Health

Maintaining cardiovascular health refers to a diet packed with nourishing foods options. You can consume 2 – 3 servings of turkey in a week but avoid preparing it in excess oil. It contains zero fat content and fewer calories.

Nutritionists state that heart patients can incorporate turkey meat into their diet with regular physical activities to maintain a healthy, functioning heart.

Maintains Cholesterol Levels

High cholesterol levels contribute to various cardiovascular problems. That is why nutritionists emphasize on consuming food with minimum cholesterol content. Turkey has been blessed with such a quality and like zero fat and fewer calories; it contains minimum cholesterol levels as well.

Control Diabetes

People with diabetes do not have much food options due to calories and sugar content in them. Studies have revealed that consuming moderate servings of turkey can be helpful to curb diabetic symptoms. That is possible mainly because it contains minimum calorie, fat, cholesterol, etc. Thus, people with diabetes shouldn’t be worried as they can consume turkey at least thrice a week and can satisfy their meat cravings.

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  1. Ah shoot! Still need to prepare the chicken-recipe…forgot to buy the lemons. Next week it is :-)
    You know, fat and cholesterol aren’t that bad at all? Sugar and wheat are the silent ‘killers’ when it comes down to food ;-)

    1. There are good and bad fats and cholesterol. I think sugar is a problem because any item in the supermarket seems to contain sugar. I like my sugar with coffee, a teaspoon of sweetness can´t be that bad ;) I panic when I read the labels and I see that cheese has sugar, bread has sugar, sausages have sugar, and so on. And I have to confess that I love wheat, bread, cakes… I have no problem with wheat, but there are a lot of celiac people out there.

      1. Wheat are triggers for so many health-issues, like auto-immune disorders, inflammation, arthritis and many more. Good and bad fats, cholesterol; that has been proven to be a ‘hoax’. It’s all about balance and eating pure and natural food.
        Try coconut-blossom-sugar for your coffee ;-) Don’t be scared of natural sugars in for instance vegetables and fruits.
        I don’t follow Paleo to the letter, just try to eat as natural/pure as possible, but this a very informative side, worthwhile to look into ;-) And google Mark Sisson and his blue print, so interesting!

      2. Europe was built upon wheat thousands of years ago. I don´t know what they do to wheat now, but wheat itself can´t be bad. Thousands of years eating wheat are proving it.
        I googled food and bad fats hoax and I didn´t find anything close to what you say. I would love to read about it.
        Thanks for your interest but I´m very happy with my eating habits and the results. Anyway, I´ll take a look to this guy ;)

      3. Try ‘what’s with wheat’ and ‘eat the yolks’ ;-)
        But as long as you’re healthy, that’s most important! Everyone is unique and there isn’t a lifestyle which is good for everyone in general. I always say, what is good for you, doesn’t have to be good for me and vice versa ;-)
        Wishing you a wonderful weekend! Big hug, XxX

      4. Thanks! I will search them :)
        Totally agree, being healthy is the most important, and everyone is unique.
        Enjoy your weekend! Big hugs :)

  2. I’m ready to go with the garlic lemon turkey recipe, but I’m only cooking for one. Would you recommend I reduce the baking time, and if so, by how much?

    1. No, the baking time is the same, no matter for how many :) What I do I recommend you is adjusting the rest of the ingredients, or that turkey is going to be too spicy ;)
      Let me know how it goes!

    1. Fantastic! I´m so happy you´re enjoying the recipes. Tomorrow, delicious hallibut recipes!
      Big hugs ;)

  3. I didn’t know that garlic and lemon would work so well with turkey! Thanks for sharing! Will definitely try it this year 😊

  4. I’ll have to try some of these. Please check out my first recipe post at mcgeetraveltales.com, I love to know what you think!

    1. Thank you! I hope you´ve found new ways to cook turkey :)
      I´ll take a look in a minute! Nice to meet you ;)

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