The nutritional power of turkey

Turkey, a bird native to the Americas, has long been a popular choice for festive and everyday meals. As well as being a culinary delight, turkey offers a variety of nutritional benefits that contribute to a balanced and healthy diet.

High Quality Protein

Turkey is an excellent source of high-quality protein. Protein is essential for building and repairing tissues, producing enzymes and hormones, and is fundamental for the proper functioning of the immune system. A portion of lean turkey can provide a significant amount of protein without the addition of excess saturated fat.

Low Fat

Compared to some red meats, turkey generally has a lower fat content. Opting for lean cuts of turkey, such as turkey breast, can be a healthy choice for those who are mindful of their saturated fat intake. The fat present in turkey is predominantly unsaturated, which can have cardiovascular benefits when consumed in moderation.

Rich in Essential Nutrients

Turkey is a good source of several essential vitamins and minerals. These include selenium, which plays an important role in thyroid function and cell protection against oxidative damage, and vitamin B6, which is vital for protein metabolism and the production of neurotransmitters. In addition, turkey contains niacin, pantothenic acid, phosphorus and zinc, contributing to a balanced and nutritious diet.

Healthy for the Heart

Turkey is a source of omega-3 fatty acids, which are known for their beneficial effects on cardiovascular health. Studies suggest that including foods rich in omega-3 in the diet can help reduce the risk of heart disease by improving cholesterol levels and reducing inflammation.

Tips for Healthy Preparation

When preparing turkey, it's important to consider healthy cooking methods. Roasting, grilling or steaming are options that preserve nutrients and avoid adding unnecessary fat. Avoiding excessive use of sodium-rich spices is also recommended to keep the meal as healthy as possible.

Conclusion

Turkey is not only a delicious choice for festive meals, but also a nutritious source that offers a variety of health benefits. Its high quality protein content, low fat content and wealth of essential nutrients make it a valuable addition to a balanced diet. By preparing turkey in a healthy way, you can enjoy its nutritional advantages without compromising your wellness goals. So the next time you think about including meat in your diet, consider turkey as a healthy and tasty option.

Recipes

Roast turkey with orange sauce

This is a classic Christmas dish that's perfect for a special occasion. The turkey is roasted until tender and juicy, and the orange sauce is sweet and sour.

Ingredients:

• 1 turkey weighing about 5kg
• 1 tablespoon salt
• 1 teaspoon ground black pepper
• 1/2 cup unsalted butter, melted
• 1/2 cup orange juice
• 1/4 cup red wine vinegar
• 1 tablespoon Dijon mustard
• 1 tablespoon honey
• 1/4 cup chopped green onion

Instructions:

• Preheat the oven to 175 degrees.
• Season the turkey with salt and pepper.
• Melt the butter in a small bowl. Add the orange juice, vinegar, mustard and honey. Mix well.
• Place the turkey in a large roasting tin. Pour the sauce over the turkey.
• Roast the turkey for 3 to 3 1/2 hours, or until a thermometer inserted into the centre of the thigh registers 74 degrees.
• Let the turkey rest for 30 minutes before carving.
  
  

Turkey stuffed with chestnuts, spinach and walnuts

Ingredients:

• 1 whole turkey (about 5 kilos)
• 1 cup cooked rice
• 1 large onion, chopped
• 2 cloves of garlic, chopped
• 1/2 cup chopped boiled chestnuts
• 1/2 cup fresh spinach, cooked and drained
• 1/4 cup chopped walnuts
• 1 tablespoon salt
• 1/2 teaspoon pepper

Preparation:

• Prepare the rice according to the instructions on the packet.
• In a large bowl, mix the rice, onion, garlic, chestnuts, cooked and drained spinach, walnuts, salt and pepper.
• Stuff the turkey with the mixture.
• Tie the turkey's legs together with string so that it doesn't open up during roasting.
• Place the turkey in a large roasting tin and drizzle with a little olive oil.
• Cover the baking tray with aluminium foil and bake in a preheated oven at 180ºC for about 3 hours, or until the turkey is cooked through.
• Remove the foil and let the turkey brown for another 30 minutes.
  
  

Ana Neto
(Pharmaceutical)