Making sauerkraut requires as little as three ingredients: cabbage, salt and water. On top of that, you’ll need a few tools: a food grade container (a five gallon bucket works well), a weight (a full one gallon water jug will do) and a cheese cloth or plate to create a barrier between cabbage and weight.

The process that turns cabbage into kraut is called lactic acid fermentation. As the shredded cabbage leaves break down, the carbohydrates and proteins in the vegetable disintegrate. Lactic acid emerges. While lactic acid acts as a preservative, it seeps out too slow to prevent the vegetable from putrefying. This is why you need salt. Without salt, yeasts would form and the fermentation process would lead to alcohol rather than pickles. However, between .8 and 1.5% of the vegetable’s weight in salt holds off the rotting process until the lactic acid can take over.

The temperature range for optimal fermentation is sixty-four to seventy-one, which is an easily achieved environment in most of the world. Hence the widespread popularity of pickling in many cultures. Although sauerkraut is popular throughout most of Europe and North America, Germans have long loved it the most. This might be partially due to the fact that Germans also have long loved and perfected sauerkraut’s best friends – sausage and beer….

Ingredients:

Cabbage
Pickling salt or kosher salt
Brine (water and salt)

Shred your cabbage as thinly as you can. Use 3 TBSP of salt for each 5 lb of cabbage. Put the cabbage and salt into your bucket and mix thoroughly with your hands. Put your weight on top.

Within 24 hours, the cabbage should be submerged in its own brine. If it isn’t, dissolve 1 1/2 TBSP of salt in 1 quart of water and pour enough of this brine over the cabbage to fully cover it. Check the sauerkraut every day or two to see if scum has formed. If it has, it’s not a big deal, just remove it and wash your plate and weight before putting them back on.

Start tasting your sauerkraut latest after 2 weeks. It will be fully fermented in 2 to 4 weeks at 70 to 75 ? F or 5 to 6 weeks at 60 ? F. The kraut produces more vitamin C if it is fermented at a lower temperature. When it’s done, it will be pale gold with a tart, full flavor. But really, there is no hard rule about when your kraut will be done. It’s done whenever you like its flavor.

Store the finished kraut in the fridge or properly can it in a hot water canner for 20 to 25 min, depending on your jar size.

by Molly Stevens

As the so-called kitchen professional in my family, I used to be expected to come up with newfangled takes on the Thanksgiving turkey each year. I've brined it, smoked it, fried it, dry-rubbed it; but eventually I (and everyone else around the table) tired of elaborate seasonings and complicated preparations. What we really craved was just a fantastic roast turkey—and this recipe produces exactly that. Follow these steps and you'll have tender legs, juicy white meat, burnished skin, and lots of gravy. In fact, it's the single best technique for roasting a bird that I know and the only one I use anymore when it comes to this special meal.

To start, I shop for a fresh, humanely raised bird, ideally not more than 15 pounds; the gargantuan, industrially raised fowl sold by the truckload around the holidays are bland (at best) and, because they're so big, impossible to cook evenly. One 13- to 14-pound fresh turkey will generously feed 10 to 12 people (for more guests, buy a second turkey). Bring your bird home at least two days before Thanksgiving so you have ample time to presalt, a simple step that keeps the turkey juicy and intensifies its natural flavors.

1. Begin with the gravy: You'll want plenty of it, so I recommend buying and roasting turkey parts, which will be used to make the gravy's deeply flavorful broth. You'll need five to six pounds of turkey parts —ideally a mix of necks, wings, and legs — to make enough gravy for 10 to 12 people. Ask your butcher to chop the parts into four-inch pieces; smaller pieces are best because the skin and collagen release more easily from the bones, adding flavor and body to the broth. Pat the parts dry with paper towels, arrange them in a single layer in a large flameproof roasting pan (I use the same one I use for the turkey), and roast them in a 450-degree oven, flipping them with tongs after 30 minutes, for an hour total, until nicely browned.
   
2. Transfer the roasted parts to a four- or five-quart saucepan. Don't worry if bits stick; you'll capture them when you deglaze the pan. Place the roasting pan over your largest burner (you can use two burners if that's a better fit), turn the heat to high, and add two cups of water. Bring to a boil, scraping the bottom with a wooden spoon to dissolve any cooked-on drippings, and then pour the liquid into the saucepan. Add enough additional water to the saucepan to just cover the turkey pieces; any more can result in a diluted broth. Depending on the shape and size of your pot and turkey parts, you'll probably need about seven to eight cups of water total. Bring to just below a boil over medium high heat, and immediately lower the heat to a very gentle simmer. Skim any foam or scum that rises to the top, and add one large coarsely chopped carrot; one large coarsely chopped yellow onion; one coarsely chopped rib of celery; one-half teaspoon of kosher salt; one-half teaspoon of whole black peppercorns, and one bay leaf. It's awkward to skim once you've added the vegetables and seasonings — since they tend to float to the surface — so I don't bother. As long as you don't let the broth boil aggressively, it will be clear. Continue to simmer, uncovered, until it has a sweet, rich turkey flavor, two and a half to three hours. When the broth is done, set a fine-mesh strainer over a heatproof bowl. (If you don't have a fine-mesh strainer, line a colander with a double thickness of cheesecloth.) Strain the broth, pushing gently on the solids to extract as much liquid as you can but not so hard as to mash the vegetables—this will cloud the stock and give it a murky flavor. Let the broth sit on the counter until it cools to room temperature, and then cover and refrigerate for up to four days. Once the broth has completely chilled, remove the layer of surface fat. You can freeze this broth for up to six weeks. In fact, if I'm traveling by car for the holiday, I'll freeze the broth in plastic tubs and use them as ice packs in my cooler.
3. Presalting is the key to a juicy bird. Remove the giblets from the turkey, and refrigerate them for later use (except the liver, which you can discard or save for another use). Then patthe turkey dry with paper towels. Sprinkle two tablespoons of kosher salt andone teaspoon of freshly ground black pepper liberally all over the turkey, spreading a little in the cavity and being sure to season the back, the breasts, and the meaty thighs. If you've never pre-salted before, this may look like too much salt, but it's not. As the turkey sits in the refrigerator, the salt will gently permeate the meat, improving the waterholding ability of the muscle cells so that, when cooked, the meat stays juicy yet does not become overly salty. In fact, when you pull the turkey from the fridge after its salt treatment, the skin will be taut and dry with no trace of salt. Arrange the turkey on a wire rack over a rimmed baking sheet, and refrigerate uncovered (this dries the skin, which helps it turn crisp during roasting) for one to two days.
4. I am a firm believer in not stuffing the turkey: It roasts more quickly and evenly when its cavity isn't filled. I've probably tested every single roasting method out there, from roasting at very high heat to flipping the bird to distribute its juices; none of them surpasses this one, which requires placing the turkey in a very hot oven, then roasting it at a moderate temperature the whole way through. Remove the turkey from the refrigerator about two hours before roasting to take the chill off; this also helps it cook more evenly. Heat the oven to 450 degrees.
   
   Tuck the wings behind the neck, and tie the tips of the drumsticks together with kitchen string. Arrange the turkey breast-side up on a rack in a sturdy roasting pan. Pour one and a half cups of your homemade turkey broth into the pan, and slide the turkey into the oven, immediately lowering the heat to 350 degrees. Then let it do its thing, rotating the pan after about one and a quarter hours, for two and a half to three hours total. Meanwhile, combine the remaining turkey broth with the giblets in a two-quart saucepan over medium heat. Simmer gently, partially covered, until the giblets are tender, about 45 minutes. Remove the giblets (saving them to add to the gravy later, if you like), and keep the broth warm.
  
5. For the prettiest, most evenly bronzed bird, baste by spooning pan drippings over the breast every 45 minutes. If you notice the breast or drumsticks getting too dark, cover them loosely with foil during the last 30 to 45 minutes of roasting. Alternatively, if the legs aren't browning —which can happen if the sides of your pan are too high — you may want to flip the turkey so it roasts breast-side down for about 35 minutes and then finish it breast-side up.
6. The first hint that the turkey is ready will be the tantalizing aroma that fills the kitchen; you can count on its cooking for about 13 minutes per pound. 
   
   To be sure, pierce the meaty part of a thigh with a sharp knife, and check that the juices run mostly clear with only a trace of pink—don't wait for them to become completely clear, a sign that the turkey is overdone. To doublecheck, insert an instant-read thermome ter into the thigh, careful not to hit bone; it should read 170 degrees.
7. When the turkey is done, grab both sides of the roasting rack with oven mitts to lift and tilt the turkey, and let the juices pour from the cavity into the pan. Set the turkey aside, tenting it very loosely with foil, to rest for at least 30 minutes while you tend to making the gravy. 
   
   (This resting period allows the proteins to cool and firm up, so the turkey better retains its juices when carved.) Pour all the liquid from the roasting pan into a heatproof bowl or 1-quart glass measuring cup, and set it aside. Set the roasting pan over two burners at medium-high heat, and add three-quarters of a cup of dry white wine or dry vermouth and two tablespoons of brandy. Bring to a boil, scraping with a wooden spoon to dissolve any flavorful cooked-on bits, and return the reserved liquid to the roasting pan. Boil, stirring often, until the liquid is reduced by nearly half, about eight minutes. Turn off the heat, and set aside.
8. Once the liquid from the roasting pan has settled, spoon off and transfer the surface fat to a medium saucepan, measuring as you go, to make a roux for your gravy.
   
   You'll need about four tablespoons of fat, but every turkey is different, so if you're short add enough butter to make up the difference. Heat the fat over medium-low heat, and whisk in one-third cup of flour until smooth. Cook for about four minutes, until the roux has a light amber color, and then gradually whisk in the reserved pan drippings. Bring to a simmer, and slowly whisk in four cups of warm turkey broth. Let the gravy simmer and thicken, whisking occasionally, for about 15 minutes (or more for thicker gravy). Add more broth if needed to get the consistency you like. For a hearty giblet gravy, finely chop the neck meat along with the gizzard (after removing the gristle) and the heart, and stir this meat into the finished gravy. Season the gravy with salt and pepper to taste, and keep it warm as you carve the turkey. By now, your kitchen will likely be crowded with guests hoping to steal a taste of the big bird. Call everyone to the table, say your thanks, and enjoy your perfect roast.

• Studies now show a clear difference between intake of red meats (like beef) and intake of white meats (like turkey) with respect to certain activities in our digestive tract. One particularly interesting study has determined that formation of N-nitroso compounds in the large intestine is much more likely to occur from high intake of red meats like beef than from high intake of white meats like turkey. Since excessive formation of N-nitroso compounds is associated with increased risk of colon cancer, this finding points to a special benefit that may be provided by turkey and other white meats in comparison to red meats.
• Turkey has recently been shown to fall into a group of high-protein foods (including tuna and egg whites) that can help keep post-meal insulin levels within a desirable range.
• The feeding of turkeys can make a significant difference in their body composition and health benefits. Recent research has made it clear that the amount of total fat in turkey, the composition of this fat (including its amount of omega-3 fatty acids), and the protein content of turkey all closely depend upon the diet that the turkey has been fed. Studies involving the use of linseed oil (flax oil), fish oil, and coconut oil in poultry feed all show a relationship between these fat-based feed components and the composition of the turkey meat. Interestingly, the use of coconut oil in poultry feed has also been associated with an ability of this ingredient to lower risk of infection in the turkeys fromCampylobacter bacteria and Salmonella bacteria. Investigators have hypothesized that it's the caprylic acid in the coconut oil that may be primarily responsible for this decreased risk of infection.
• The physical health of the turkeys prior to slaughter can also make a significant difference in nutrient content. Researchers have recently shown that meat from turkeys fed plant oils containing alpha-linolenic acid (ALA, the basic building block for other more complicated omega-3 fatty acids like EPA and DHA) will only contain these more complicated omega-3 fatty acids if the turkeys were healthy prior to slaughter. In other words, if the turkeys were not in good health at the time when they consumed feed with ALA, their bodies were not capable of metabolizing ALA into EPA and DHA and those more complicated omega-3 fatty acids were not found in the final turkey meat.

  WHFoods Recommendations

  One of the great advantages of turkey is that much of the fat can be easily removed making it a very lean source of protein. We recommend roasting turkey to keep it moist and bring out is best flavor. Turkey dries out quickly so it is important not to overcook it; it is also important not to undercook it. For more on the Healthiest Way of Cooking Turkey see the How to Enjoy section below. While usually associated with the holidays, turkey can be enjoyed year round. 
  

   
  This chart graphically details the %DV that a serving of Turkey provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Turkey can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Turkey, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

  • Health Benefits
  • Description
  • History
  • How to Select and Store
  • How to Enjoy
  • Individual Concerns
  • Nutritional Profile
  • References

  Health Benefits

  Health research on turkey has been somewhat limited. While turkey has typically been included in studies on poultry in general, the much greater consumption of chicken has tended to overshadow research on poultry. Nevertheless, there are some turkey benefits that are important for you to consider when thinking about the place of this food in your meal plan.

  Multiple studies have pointed to key differences in the health risk associated with high intake of red meats like beef versus high intake of white meats like turkey. In the case of red meats, high intake has been associated with increased risk of heart disease, increased risk of type 2 diabetes, and increased risk of colon cancer. High intake of white meats—including turkey—has not been associated with these health problems in a majority of studies.

  We believe that it's always a good idea to avoid excessive intake of meats, regardless of whether they are white or red. As animal foods, meats never contain dietary fiber, are typically less concentrated in flavonoids, carotenoids, and other health-supportive nutrients than plant foods, and often contain significant amounts of long-chain saturated fat. However, if you do end up having a large portion of meat, we believe that the research shows greater health safety in the case of white versus red meats.

  As a low carb food, turkey naturally scores low on the glycemic index scale and should be regarded as a food that can be helpful in regulating blood sugar. It's relatively high protein concentration is an important factor in this regard, since protein helps food keep a steady pace as it moves through your digestive tract - not too fast and not too slow. One recent study on a very small sample of young men has documented the ability of turkey to help keep insulin production in a healthy range following the consumption of turkey-containing meals.

  There has been some confusion in media publications about the role of turkey as a sleep-promoting or relaxation-promoting food due to its tryptophan content. From a research standpoint, we think it's important to set the record straight in this regard. The amino acid tryptophan is clearly a nutrient of special importance when it comes to sleep. That's because the hormone melatonin (MLT) helps regulate your sleep and wake cycles, and it's made from the amino acid tryptophan. Your pineal gland is the place where tryptophan gets converted into MLT, and this process seems to become less reliable as we age. It can also get thrown out of kilter by changes in our exposure to daylight and darkness (for example, as might occur with a person working odd job hours, like swing shifts and graveyard shifts). What's generally misunderstood about turkey, however, is the amount of tryptophan it contains. Turkey is actually very similar to shrimp, tuna, snapper, halibut, chicken, lamb, beef, and salmon in its tryptophan content, and there is no research evidence to show that it helps increase MLT production. When people feel more sleepy or relaxed after eating turkey at large holiday meals like Thanksgiving and Christmas, what's most likely happening from a physiologic standpoint has nothing to do with the turkey. What happening is most likely the result of general food over-consumption, including over-consumption of higher-carb foods that were included in the meal.

  Description

  There is probably no other food that evokes images of celebration, family, friends and giving thanks than turkey since it has long been associated with holidays such as Thanksgiving and Christmas. Yet, recently turkey has added something more to its repertoire than being a holiday food. It is now thought of as a delicious and nutritious meat that can be enjoyed on any day of the year. Its rise in popularity has also been spurred by the increased availability of individual turkey pieces such as breasts, tenderloins, cutlets and ground turkey. These alternatives to cooking a whole turkey have made it more convenient for people to easily incorporate turkey into their diets.

  History

  Turkeys are native to the United States and Mexico and are a food that was part of the traditional culture of the native Americans. Christopher Columbus brought turkeys back with him to Europe upon his return from the New World and by the 16th century, turkeys were being domestically raised in Italy, France and England. At first, they were reserved for the banquet tables of royalty, but their enjoyment soon became more widespread throughout societies.

  Turkey has long been associated with American history. Think turkey and images of Pilgrims and Thanksgiving dinners are evoked. Benjamin Franklin must have felt that the turkey was all-American because he wanted it to be our national bird and was upset when the eagle was chosen instead. But the turkey as an icon of America and freedom doesn't stop there—Neil Armstrong and Buzz Aldrin ate roasted turkey (well, space-food roasted turkey) as part of their first meal on the moon.

  Today, the countries that consume the most turkey per person include Israel, the United States, France, Italy, the United Kingdom, Canada and the Netherlands.

  How to Select and Store

  It's worth taking special care in the selection of turkey! Several aspects of turkey selection will help you maximize your health benefits from this World's Healthiest Food. First, we recommend the purchase of fresh turkey. Technically, the U.S. Department of Agriculture (USDA) guidelines allow use of the word "fresh" only when turkey has never been stored a temperature below 26Ë F (-3Ë C). (Otherwise, the term "frozen" or "previously frozen" would be required.) Additives like sodium erythorbate, MSG, and salt are not allowed on fresh turkey, and that's a major health advantage for you.

  Second, we encourage the purchase of certified organic turkey. Federal organic standards require organic turkey to be raised on organic feed, providing you with a food that is far less likely to contain unwanted contaminants. However, we also encourage you to go even further in your decision-making process and select certified organic turkey that has had genuine access to pasture. The words "free ranging" or "free roaming" as allowed on labeling by the USDA do not provide enough assurance about turkey quality since poultry are only required to have access to the outside in order for these terms to be used on packaging labels. "Access to the outside" might not involve any natural pasture access whatsoever or any reasonable outdoor lifestyle for the turkey. So look for organic turkey that is described as "pasture fed," or contact the producer to find out exactly how their birds are treated.

  One additional important note about organic turkey: don't assume that it won't be available in your local grocery. In a fascinating recent study on poultry purchasing, researchers found that 41% of consumers who had never bought organic turkey assumed that it would not be available in their local store and didn't even consider selecting it because of this assumption! In addition to the fact that many stores already carry organic turkey, you'll find that the members of the meat department staff in your local grocery are often willing to help make organic meats—including organic turkey—available to their customers.

  Instead of purchasing skinned turkey breasts at the store to provide yourself with the lowest fat form of turkey, purchase turkey breasts with the skin still intact. Wait to remove the skin from the turkey breasts after cooking. (In this way you'll improve the moisture and flavor and aroma of your turkey while not significantly increasing the total fat content.)

  We'd also like to mention a few tips related to the purchase of ground turkey. Just like whole turkey, we encourage the purchase of certified organic ground turkey, since organic standards require organic turkey to be raised on organic feed. Organic ground turkey (like organic whole turkey) will provide you with a food that is far less likely to contain unwanted contaminants. However, even with organic ground turkey, be careful when reading those prominent labeling claims like "95% fat-free." Those claims are based on the weight of the food, not on the nutrient content. When possible, look on the back of the packaging for a Nutrition Facts Panel, and check serving size and actual grams of total fat and saturated fat per serving. We've seen organic ground turkey that contains 9 grams of fat and 180 calories in 4 ounces, making it 45% fat in terms of calories. This same ground turkey also contained 2.5 grams of saturated fat, or about 13% of the daily limit. For many people, that amount of total fat and saturated fat in a small serving of turkey could be difficult to blend in with an overall balanced diet. Yet we've also seen organic ground turkey that only contained 2 grams of fat, 0.5 grams of saturated fat, and 130 calories in 4 ounces. That second product was only 14% fat in terms of calories, and a much better choice for blending into a balanced diet.

  Safe handling of turkey is very important! We encourage you to take special care with this food. When you purchase raw turkey, try to make the grocery store your last stop before heading home. When you arrive back home, promptly get your turkey into the refrigerator. In addition, it's worth checking your refrigerator's temperature if you have never done so. A temperature of 40Ë F/4Ë C or below is needed for raw turkey safety. Turkey should also be stored in the coldest section of your refrigerator (usually at the bottom, in the back). If the store packaging is intact and secure, store it this way since this will reduce the amount of handling. (The only exception being that if you buy a whole turkey with giblets, it�s important to remove the giblets and store them in another container and then rewrap the turkey). Yet, if the packaging is not secure, and it seems as if the turkey liquids will leak, rewrap it securely before storing. This is very important to make sure that the turkey does not contaminate other foods in the refrigerator.

  Refrigerated raw turkey can keep for one or two days while cooked turkey will keep for about four days. Remember to always store the turkey meat separately from any stuffing or gravy you have prepared.

  Be very careful when handling raw turkey that it does not come in contact with other foods, especially those that will be served uncooked. Wash the cutting board, utensils and your hands very well with hot soapy water after handling the turkey.

  If your recipe requires marinating, you should always do so in the refrigerator as turkey is very sensitive to heat, which can increase the chances of spoilage. When defrosting a frozen turkey, do so in the refrigerator and not at room temperature. Put the turkey on a plate to collect any liquid drippings.

  How to Enjoy

  The Healthiest Way of Cooking Turkey

  We recommend roasting turkey to bring out its best flavor although you will have to allot several hours for cooking.

  Preheat the oven to 350°F (175°C). Rub 3 TBS lemon juice and some salt and pepper on the outside of the turkey. Then lift up the skin where you can and rub these seasonings directly on the flesh.

  Place the turkey breast side down in a shallow roasting pan. Roast unstuffed turkey for 15 minutes for each pound.

  At 30 to sixty minutes before it is done, measure the internal temperature with a thermometer. (The range reflects the differing size of the turkey; do so at 30 minutes for smaller turkeys and 60 minutes for larger ones.) When it reaches 125Ë F/74Ë F, you should turn the turkey and then increase the oven temperature to

  400Ë F/200Ë C for the remaining roasting time.

  When the turkey is done, its internal temperature must read 165°-170°F/74°-77°C when the thermometer is inserted into the mid-thigh. When it is done remove it to a platter, and let it sit for 15-20 minutes before carving to allow the juices to be redistributed and the meat to become moist throughout.

  If you want optimal safety, it is better to cook turkey stuffing outside of the turkey, for the simple reason that contamination of the stuffing with microorganisms from the raw turkey is not possible if the stuffing is cooked separately. However, many people look forward to the special flavor of stuffing cooked inside the turkey, and if you decide to use that procedure, please make sure that the center of your stuffing is tested with a cooking thermometer and reaches a minimum of 165Ë F/74Ë C.

  For details, see Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs.

  A Few Quick Serving Ideas

  • Use ground turkey instead of ground beef in chili con carne recipes. (See our special tips on ground turkey selection provided in the How to Select and Store section.)
  • On a bed of romaine lettuce, serve diced turkey, cooked cubed sweet potatoes, cranberries and walnuts. Toss with a light vinaigrette for a salad that emanates the flavors of Thanksgiving.
  • Use ground turkey to make turkey burgers or turkey meat loaf. (Once again, see our special tips on ground turkey selection provided earlier.)
  • Say olé to turkey burritos. Place cooked turkey pieces on a corn tortilla, sprinkle with shredded cheese and diced tomatoes and onions. Broil for a few minutes until hot.
  • Turkey salad can be prepared numerous ways and can be served for lunch or dinner. One of our favorite recipes is to combine the turkey with celery, leeks, dried apricots and almonds.

  WHFoods Recipes That Feature Turkey

  • Healthy Breakfast Frittata
  • 15-Minute Turkey Chef's Salad
  • Crispy Turkey Salad
  • Turkey and Vegetable Chili Verde
  • Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs
  • Roast Turkey Breast with Chipotle Chili Sauce

  Individual Concerns

  Animal protein is a significant source of dietary cholesterol and saturated fat. These two compounds have been associated with development of various chronic diseases, including heart disease and some forms of cancer.

  When using meat in cooking, treat meat as a side dish that compliments a meal of vegetables, grains or legumes. Portion sizes of meat should not be more than 3 to 4 ounces. Almost all of the fat in turkey is found in the skin, and dark meat is higher in fat than the light meat. Check labels carefully if you use turkey cold cuts. Food processors may combine dark meat of the animal along with organ meats like heart and gizzards, which makes the product higher in fat.

  Turkey and Purines

  Turkey contains naturally occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as turkey.

  Nutritional Profile

  Turkey is an excellent source of protein, providing 68% of the DV in a four-ounce portion. Along with protein, turkey is a very good source of immune-supportive selenium and heart-healthy niacin and vitamin B6. In addition, it is a good source of energy-enhancing phosphorus and immune-supportive zinc. Turkey can also be a source of other important nutrients, depending on the diet that was consumed by the animals. For example, it is possible for turkey to contain valuable amounts of omega-3 fatty acids if omega-3 containing fats were regularly included in the animals' diet and the animal was in good health during its life.

  For an in-depth nutritional profile click here: Turkey.

  In-Depth Nutritional Profile

  In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Turkey is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

  Introduction to Food Rating System Chart

  In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

  Turkey 4.00 oz-wt 113.40 grams 153.09 calories Nutrient Amount DV (%) Nutrient Density World's Healthiest Foods Rating tryptophan 0.38 g 118.8 14.0 excellent protein 34.09 g 68.2 8.0 excellent selenium 36.40 mcg 52.0 6.1 very good vitamin B3 (niacin) 8.50 mg 42.5 5.0 very good vitamin B6 (pyridoxine) 0.64 mg 32.0 3.8 very good phosphorus 254.01 mg 25.4 3.0 good zinc 1.97 mg 13.1 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

  
  

INGREDIENTS

INSTRUCTIONS

By Ellen Beck on November 21, 2011

Ginger mixed into holiday cookies or cinnamon on top of breakfast oatmeal might be adding far more than flavor, said researchers who are exploring how spices benefit health. Dr. David Heber, director of the Center for Human Nutrition at the University of California, Los Angeles, said many spices have biological effects even in the amount commonly used in food.

“Four grams of cinnamon can impact insulin on blood sugar,” Heber said. “Ginger can help improve digestion and lead to a reduction in muscle pain.”

Heber’s studies are among those funded by the McCormick Science Institute. Chief Science Officer Dr. Hamed Faridi said MSI’s goal is to find out “how the spices and herbs people consume as part of a regular, healthy diet can help them.” For example, MSI found that adding 1 gram of red pepper to tomato soup allows people to burn more calories during the next four hours.

MSI also supports studies looking at how blends of concentrated antioxidant spices affect oxidation products formed when hamburgers are grilled. Heber said adding spices to meat during cooking reduces the amount of lipid peroxides produced by 70%. Lipid peroxides are linked to cell damage.

Heber, author of “What Color Is Your Diet?,” said he urges people not to eat a “brown and beige diet.” For those who do not like the taste of healthy, colorful fruits and vegetables, adding spices “can make them taste better and give a boost of antioxidant power,” Heber said.

Pomegranate gets attention for its antioxidants, but Heber said a teaspoon of cloves or cinnamon has more antioxidant power than 8 ounces of pomegranate juice.

Spices have been used for thousands of years by many cultures to add flavor to food and for health benefits, but studies are adding scientific data to what were anecdotal reports.

“Bottom line, we are just beginning to learn the amount of spices needed to produce beneficial effects,” Faridi said. “With the exception of cinnamon, there were very little human data with actual spices and herbs that measured such benefits before MSI.”

Research funded by MSI includes controlled dietary intervention, some double blind, meaning researchers and trial participants do not know who is getting intervention. Studies using spices and herbs in regular food are not double blind. Both offer valuable information, Faridi said, because blind studies measure objective endpoints, such as antioxidant capacity in the blood, while blinding is not as important in research that measures subjective endpoints, such as pain.

“Much remains to be learned,” Faridi said, “but because spices and herbs have no significant nutritional downsides — calories, fat, sodium, sugar — and can make healthy foods more appealing from a culinary perspective, it makes sense to consume a variety of them as part of a healthy, balanced diet.”

I was researching the natural sweetener stevia last week and made a surprising discovery: It has an under-publicized healing effect on Type 2 diabetes and prediabetes.

In one study, researchers induced diabetes in laboratory rats by giving them alloxan, a chemical that damages the cells in the pancreas responsible for producing insulin. (This is the same alloxan found in white bread by the way.) In the study, researchers discovered that giving stevia to the diabetic rats counteracted the damage done to the pancreas.

Granted, this was an animal study. But many scientific studies begin with rats because their physiology is remarkably similar to that of humans.

A human study conducted by the Pennington Biomedical Research Center showed that people who consumed stevia with their meal had lower insulin and glucose levels compared to people who consumed the very same meal with Splenda or aspartame.

Stevia is a centuries-old folk remedy for diabetes

In case you don’t know about it, stevia is a super-sweet plant from South America, where it has been used as a sweetener for more than 1,500 years.

A member of the sunflower family (Asteraceae), the species known as stevia rebaudiana (commonly called sweetleaf, sweet leaf, sugarleaf, or stevia) is 45 times as sweet as table sugar (sucrose) in the natural plant form.

But when its steviol glycosides are extracted, the resulting product is an incredible 300 times sweeter than pure cane sugar.

Not only have the early cultures of Paraguay, Brazil, Argentina, and Bolivia used stevia to sweeten their food and beverages, but it’s also in their “medicine cabinet.”They’ve used stevia medicinally for centuries to regulate blood sugar (they also appreciate its anti-hypertension, anti-hypoglycemic, and many other healing properties).

Modern research confirms stevia’s health benefits

Indeed, stevia is an ideal sweetener for people who want to control their weight and/or blood sugar. And here’s why...

While it is super-sweet, stevia contains zero calories, making it ideal for weight loss. (By comparison, a teaspoon of table sugar contains 16 calories.)

In addition, stevia has no negative effect on blood glucose -- nor does it trigger the body’s insulin response. In fact, some preliminary studies are giving scientists reason to believe that stevia may even play a key part in stabilizing blood sugar levels in diabetics.

Another explanation offered for stevia’s beneficial effect on diabetes and blood sugar problems is that it allows the pancreas to rest and repair itself because it doesn’t stimulate the insulin response.

Stevia: The safe, smart sweetener

The same can’t be said for artificial sweeteners such as NutraSweet, Splenda, and Sweet-n-Low, which contain aspartame.

Stevia is very different from these so-called "diabetes safe" chemical products.

First of all, stevia is completely natural and safe. Aspartame, on the other hand, produces a number of adverse side effects and is linked to brain disorders, MS, Parkinson’s, dementia, and Alzheimer’s.

In his excellent book, Excitotoxins: The Taste That Kills, Dr. Russell Blaylock describes numerous research studies that show a direct link with aspartame and the destruction of brain cells connected to these disorders.

Aspartame is also responsible for 75% of all adverse reactions reported to the FDA, including seizures and death, making it the most dangerous additive in our foods and beverages. People relying on these diet foods and beverages to help them lose weight and/or manage their blood sugar are making a big mistake.

How diet soda makes you fat

Soda is bad for your health -- that’s a no-brainer. And, contrary to what many dieters and diabetics believe, diet sodas containing NutraSweet and Splenda -- are just as bad, if not worse.

A University of Texas study reveals there is an alarming 65% increase in the risk of being overweight for each diet soda consumed each day -- and a 41% risk of obesity.

One reason is that the artificial sweeteners in diet sodas create a negative hormonal response in the body, increasing the production of insulin (the fat-storing hormone). Research also shows that diet sodas trigger cravings for even more sweets and refined carbs in after drinking them.

And another recent study confirms that women who drink the most diet soda have a 61 percent higher risk of heart attack and stroke than women who just say no to diet sodas.

Stevia produces none of these ill-effects

While stevia has been around and consumed for millennia, it is relatively new to the US. But other countries know it well.

For example, the Japanese have used it for the past 40 years, turning to it as a safe, healthful alternative to saccharine (a known carcinogen). Today, stevia represents 40% of their sweetener market there and it is the only sweetener used in their Diet Coke.

Until very recently, stevia has been banned in the US, due largely to the efforts of lobbyists from Big Sugar and Big Corn, the predominant sweeteners in our food supply.

It wasn’t until the agribusiness conglomerate Cargill and the Coca-Cola Company realized stevia’s market potential in America that they pressured the FDA to lift the ban in 2008.

Since then, the use of stevia has skyrocketed in the US and it can be purchased as a sweetener under the brand names Only Sweet ... PureVia (Pepsi’s brand) ... Reb-A ... SweetLeaf ... and the market-leader, Truvia (developed jointly by Cargill and Coca-Cola).

Truvia’s sales have made a quantum leap of 73% since it was introduced in the US, while sales of Splenda, Equal, and NutraSweet dropped dramatically.

Stevia’s is almost perfect

Stevia seems to be the ideal “sweet choice” for people watching their weight ... needing to control their blood sugar ... or for those who just want to improve their health.

There’s just one shortcoming: Stevia leaves a bitter aftertaste in your mouth.

Last year, our Test Kitchen put every single stevia-based sweetener to a stringent taste test -- and not one of them passed.

Every product and brand produced this aftertaste to one degree or another.

It’s a shame, because everything else about stevia makes it a “dream sweetener” -- and perfect for weight loss ... blood sugar control ... and, quite possibly, helping to reverse Type 2 and prediabetes.

Some people I’ve spoken to don’t mind stevia’s aftertaste. One man told me: “It’s a small price to pay for being able to eat sweets again without blowing my diet or spiking my blood sugar.”

Still, with so much going for it, you’d think someone would be able get rid of stevia’s bitter aftertaste. That would take it from “almost perfect” to “absolutely perfect” in my book.