Turkey Pumpkin Chili. What do these three words have in common? A delicious dish! Thanks to www.wholefoodsmarket.com for this great recipe.
Besides adding a sweet nutty flavor to dishes, pumpkin is a ready source of vitamin A, which boosts the nutrition content of this offbeat chili. Garnish each portion with a dollop of sour cream and chopped cilantro.
2 tablespoons extra-virgin olive oil
1 small yellow onion, chopped
1 green bell pepper, cored, seeded and chopped
2 jalapeños, seeded and finely chopped
2 cloves garlic, finely chopped
1 pound ground white or dark meat turkey
1 (14.5-ounce) can diced tomatoes, with their liquid
1 (15-ounce) can pumpkin purée
1 cup water
1 tablespoon chili powder
1 teaspoon ground cumin
Salt and pepper to taste
1 (15-ounce) can kidney beans, rinsed and drained
Heat oil in a large pot over medium high heat. Add onion, bell pepper, jalapeños and garlic and cook, stirring frequently, until tender, about 5 minutes. Add turkey and cook until browned. Add tomatoes, pumpkin, water, chili powder, cumin, salt and pepper and bring to a boil. Reduce heat to medium low and add beans. Cover and simmer, stirring occasionally, for 30 minutes more. Ladle chili into bowls and serve.
Per serving: 280 calories (110 from fat), 13g total fat, 2.5g saturated fat, 55mg cholesterol, 580mg sodium, 23g total carbohydrate (8g dietary fiber, 7g sugar), 20g protein
Everyone knows the importance of eating a healthy diet for weight control, but how much do we know about eating for healthy skin? People spend a great deal of money on age-defying lotions, but few know that the most important skin care products come from your grocery store. Read on to find out what tips we recommend to regain that inner glow and to keep it from fading.
- Eating the right kinds of protein. Protein is necessary for cell repair. Our favourite picks are fish, followed by these other protein-packed animal products: egg whites, skinless chicken and turkey breast.
- Healthy fats are essential. Fats and oils provide anti-inflammatory protection and antioxidants. Look to fatty fish for anti-aging omega-3 fatty acids. Salmon, mackerel and albacore tuna are among your best bets. Also include extra virgin olive oil. It has the double benefit of helping your skin and possibly lowering your bad cholesterol.
- Avoid sugar and high-glycemic carbohydrates. This category of food includes potatoes, rice and white pasta which can cause a spike in blood sugar resulting in harmful chemical changes in your body. These foods fuel the creation of free radicals and the break down collagen, therefore ranking them among skin’s greatest enemies. Our bodies need carbohydrates though, so get your fill from low-glycemic fruits and vegetables.
- H2O please. While the number of glasses per day is still open for debate, we do know that drinking plenty of water between meals means that our cells are staying hydrated and also enzymatic properties are functioning optimally during meal times.
- Green Tea. This beverage deserves a category all its own in any article about foods for healthy skin. Green tea’s anti-inflammatory properties, and its ability to protect cell membranes may help prevent or reduce the risk of skin cancer. A study published in the Archives of Dermatology shows that whether taken orally or applied to the skin, green tea can reduce the risk of damage from ultraviolet light (such as the burning rays of the sun), and thus reduce the risk of skin cancer.
For more information on how to best balance a healthy diet, contact your local healthcare practitioner trained in nutrition. Or if you are in the area contact our clinic in Aurora, ON.