Tag Archives: turkey

Turkey Feta Meatballs

INGREDIENTS:

  • 500g turkey mince
  • 4 slices of prosciutto ham
  • 2 tsp olive oil
  • 8 garlic cloves, crushed
  • 115g feta cheese, crumbled
  • 1tsp dried oregano
  • 1 egg
  • 1 tbsp tomato puree
  • 2 cans chopped tomatoes
  • 320g wholewheat pasta, cooked

METHOD:

  1. In a bowl, mix the turkey, feta cheese and oregano.
  2. In a separate bowl, combine the egg, half the garlic and tomato puree, then mix into the turkey mix.
  3. Form into meatballs.
  4. Heat the oil in a pan on a high heat, brown the meatballs and remove from the pan.
  5. Reduce the heat, and add the rest of the garlic and prosciutto to the pan and cook until the prosciutto is slightly crispy.
  6. Add the chopped tomatoes and the meatballs, and simmer for 15minutes – watch as water may need to be added.
  7. Add cooked pasta and mix.
  8. Serve with crumbled feta.
  9. Enjoy!

NUTRITION

Screen Shot 2018-04-30 at 15.54.59.png

Turkey – One of the most lean protein sources, turkey is also high in potassium for fluid balance and muscle contraction, phosphorus for bone structure and metabolic functions, and iron for oxygen transport.

Feta – High in calcium for bone strength, feta cheese is relatively low in calories and fat compared with other cheeses.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Pasta – High in fibre (if wholewheat) for good digestion, and low in fat, this starchy source provides energy and a good base to this dish.

 

Why Christmas dinner isn’t THAT bad for you…

MERRY CHRISTMAS!!!!

I hope everyone has had a splendid day full of festive cheer… but lets get onto the eating. At the moment I am sitting watching Alan Carr’s Chatty Man and feeling like a stuffed turkey, and I am sure that I am not the only one eh? Christmas Day is perceived as a nationwide ‘cheat day’, however should we even be considering that the feast of a meal we have all consumed is a ‘cheat meal’? The basics of a Christmas dinner (for the most of us) would be meat, veg and potatoes, and this does conform to, depending on how everything is cooked, the guidelines set out by the NHS in the Eatwell Guide.

MEAT

Okay so you may pass this by if you are veggie/ vegan but, for the majority of us, this is the main staple of a Christmas meal. I have narrowed it down to three main meats consumed in a regular persons dinner:

Turkey

So turkey is a very very very lean meat, with 100g containing 31.2g of protein and only 4.6g of fat. But what does this mean? There are slightly less calories per 100g than a more fatty meat so could be considered a ‘healthier’ option. It is also high in multiple minerals: zinc, which is used in carbohydrate metabolism, protein and fat synthesis and immune function; potassium, needed for nervous and heart function; and phosphorous needed for bone and teeth formation.

Chicken

Turkey’s small but mighty counterpart, many of the same nutritional values are similar to its larger cousin. It is marginally higher in calories per 100g (177 as opposed to 166 in turkey) which can be explained by a slight increase in fat (7.5g) and a decrease in protein (27.3g). SCIENCE FACT: Fat contains 9kcal per gram whereas protein only contains 4kcal per gram. These small differences should really be overlooked, as chicken is still a lean and healthy meat. As well as being high in potassium and phosphorous like turkey, it is also high in niacin (a B vitamin) which help the body use carbohydrates for energy.

Beef

Okay okay okay, so this is a more fatty meat BUT there are some nutritional benefits. Firstly, fat is NOT bad for you, if eaten in moderation, as it is needed for energy, fat-soluble vitamin absorption and organ protection. It also has a high iron content, which is needed for oxygen transport and, out of all the vitamins and minerals, has the highest number of deficiencies in humans.

VEGETABLES

So there is a reason that we all need to have 5-a-day…. because vegetables are one of the key dietary sources of the main vitamins and minerals, and there are LOADS in a Christmas roast!

Brussels

Love them or loath them they are a staple of a Christmas dinner. Nutritionally they are a provider of potassium, folate which helps growth and cell maintenance, and vitamin C which helps make collagen, a protein making up connective tissue, aids hormonal reactions and immune function.

Carrots

Roast carrots drizzled in honey is how my family cook them at Christmas, and we eat them by the ton! Carrots contain a whopping amount of retinol (vitamin A), which has roles in the body associated with growth and immunity.

Parsnips

The cousin of carrots, parsnips don’t contain as much vitamin A, however they can provide us with folate and a massive amount of potassium.

POTATOES

Roasted, mashed, boiled, sautéed, whatever you fancy, potatoes are the starchy carbohydrate staple in your mammoth Christmas meal, providing energy to get you through the charades and boardgames that may follow later on in the evening.

 

SO

The basics of the Christmas dinner are very healthy… so the only unhealthiness on the rest of the day may be the Quality Streets and Christmas pudding consumed throughout the rest of the day…

Continue reading Why Christmas dinner isn’t THAT bad for you…