Turkey Sweet Potato Stew

What better way to welcome the chillier weather than with a warm, comforting bowl of turkey sweet potato stew? Stews tend to call for a boatload of veggies and spices, meaning they yield incredible depth of flavor and fabulous textures. This crave-worthy version features two beloved holiday foods: turkey and sweet potatoes. The tender, juicy goodness of turkey compliments the candy-sweet, buttery potatoes just beautifully, and this recipe lets the killer combo truly shine.

Along with these two scrumptious superstars, our recipe calls for a bunch of nutrient-rich superfoods, like carrots, onions, peppers, garlic, and cilantro. Savory spices like paprika and red pepper flakes lend a zesty kick, while Greek yogurt adds rich, creamy character to the stew's texture.

You only need one large pot to whip up this satisfying, belly-warming recipe. Although perfect for the holiday season, this Turkey and Sweet Potato Stew is yummy enough to enjoy year-round, whenever the mood strikes!

Turkey Sweet Potato Stew

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Yields: 6 servings | Serving Size: 1 1/2 cups | Calories: 311 | Total Fat: 14g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 67mg | Sodium: 176mg | Carbohydrates: 18g | Fiber: 5g | Sugar: 7g | Protein: 30g | SmartPoints: 8

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 small yellow onion, diced small
• 1 small green pepper, diced small
• 3 cloves garlic, minced
• 1 large carrot, peeled and diced small
• 2 small sweet potatoes, peeled and diced into medium chunks
• 3 cups boneless and skinless turkey breast, cooked and shredded (leftovers work great!)
• 2 (14 ounce) cans diced tomatoes
• 1 tablespoon smoked paprika
• 1 teaspoon dried oregano
• 1 teaspoon ground coriander
• 1/4 teaspoon crushed red pepper flakes
• 6 cups low sodium chicken broth
• 1/4 cup plain Greek yogurt
• 2 tablespoons fresh cilantro, chopped

Directions

1. in large soup pot, heat oil on medium heat. Add the onion, pepper, garlic, and carrot. Cook until onions are soft, the carrots may still be crunchy. Stir in remaining ingredients, except for yogurt and cilantro. Bring to a boil, stirring often. Once boiling, reduce to a simmer and simmer for about 1 hour.
2. Ladle into serving bowls, top with yogurt and cilantro.

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Herb Rubbed Turkey

Turkey takes center stage at every Thanksgiving family dinner. 

As you probably know, the perfect turkey has crispy skin along with flavorful, juicy meat. While there are many ways to experiment with this dish, our Herb Rubbed Turkey takes a classic approach. To do this, we first coat it with an herb rub, stuff it with aromatic vegetables and herbs, and roast it to perfection. It takes several steps to accomplish, so make sure you read the instructions closely and give yourself plenty of prep time.
Our Herb Rubbed Turkey will make a great addition to your Thanksgiving family dinner! Try it out this holiday season alongside your other traditional favorites.

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Herb Rubbed Turkey

Yields: 10 servings | Serving Size: 6-8 ounces | Calories: 432 | Total Fat: 16g | Saturated Fat: 4g | Trans Fat: 0g | Cholesterol: 163mg | Sodium: 488mg | Carbohydrates: 20g | Fiber: 4g | Sugar: 11g | Protein: 51g | SmartPoints: 11

Ingredients

• 1 (10 pound or larger) whole free-range turkey, thawed
• For the Rub:
• 2 tablespoons chopped fresh sage
• 2 tablespoons chopped fresh thyme
• 2 tablespoons chopped fresh rosemary
• 1 tablespoon chopped fresh oregano
• 1 tablespoon chopped fresh basil
• 3 tablespoons chopped fresh parsley
• 5 cloves garlic, minced
• 1 teaspoon ground black pepper
• 1 teaspoon Kosher salt
• 2 tablespoons extra virgin olive oil
• For Roasting:
• 5 springs fresh sage
• 8 springs fresh thyme
• 5 springs fresh rosemary
• 4 springs fresh oregano
• 2 springs fresh basil
• 1 large bunch fresh parsley
• 1 large yellow onion, cut into quarters
• 4 stalks celery, cut into large chunks
• 4 carrots, peeled and cut into large chunks
• 10 cloves garlic, smashed
• 2 green apples, cut into quarters, seeds and core removed
• 1 quart (8 cups) water
• 2 cups no sugar added apple juice

Directions

Line a roasting pan with foil and place roasting rack on top and lightly spray with nonstick spray.

Rinse turkey with cool water and pat dry with paper towel. Place on roast rack.

For the rub:

Combine all ingredients in a small bowl to create a paste. Apply liberally to entire turkey, both on top and under the skin. Cover and let sit in refrigerator overnight.

For roasting:

Heat oven to 350 degrees.

Lightly toss together all remaining ingredients with exception of water and apple juice. Remove turkey from refrigerator, stuff the turkey with most of the herb and vegetable mix, and arrange the rest of the mix in the roasting pan next to the turkey.

Combine water and apple juice. Pour in enough of the liquid just until it reaches the bottom of the turkey. Reserve remaining liquid.

Cover the turkey with foil lightly sprayed with nonstick spray. Bake for approximately 3 hours, or until internal temperature reaches 165 degrees. Remove foil for the last 15 minutes of roasting. Check turkey occasionally and add water and apple juice mixture as needed. Allow to rest for 5 to 10 minutes before slicing.

TIPS: For larger turkeys, add 1 teaspoon of rub ingredients for every 2 pounds of turkey. Add 20 minutes of cook time per pound. When checking the temperature, use a meat thermometer. It is common for turkeys with a "pop up" self thermometer to over cook.

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What sides are you planning to serve with your Thanksgiving turkey this year? Tell us in the comments section!
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7 Self-Defense Essentials to Protect Yourself

Could a low-carb diet be an alternative to antipsychotic meds? Evidence finds it's just as effective, without the negative side effects

Natural News: Healthy food results in healthy bodies. With the rise of fast food, processed meats, and genetically-modified vegetables, is it any wonder why researchers keep reporting numerous diseases year after year? Mental health issues, like other physical health issues, are aggravated by bad diets. Doctors reveal that a ketogenic diet may significantly improve the conditions of people who suffer from mental disorders. In 2015, the Government Accountability Office (GAO) urged people to lower the use of antipsychotic medication for elderly patients suffering from symptoms of dementia, because of the drug’s dangerous side effects. These antipsychotic drugs cause dull behaviors, sedation, and an increased risk of falling down. Bradley Williams, a geriatric pharmacist from the University of Southern California, states that the symptoms and effects of depression and anxiety can be controlled and decreased through proper dietary and other lifestyle changes. Massachussetts psychiatrist and pharmacologist Dr Georgia Ede reports two interesting cases where low-carb diets helped improve conditions in patients who have been prescribed antipsychotic medications. Dr Chris Palmer, a psychiatrist from Harvard’s McLean Hospital in Belmont, states that the strongest antipsychotic and mood stabilizing medications don’t bring enough relief and have too many severe side effects. He then described experiences of two adults suffering from schizoaffective disorder, before and after practicing a ketogenic diet. A schizoaffective disorder involves people who have to cope with psychosis, which includes paranoia, auditory and visual hallucinations, and disorganized thinking. This disorder also includes overlapping periods of severe mood symptoms like depression, euphoria, irritability, rage, and suicidal thoughts. The first case was of a 31-year old woman with a diagnosis of schizoaffective disorder for eight years. She had tried 12 different medications, and underwent 23 rounds of electroconvulsive therapy (ECT). After all these, she remained troubled by the symptoms. She decided to try the ketogenic diet in order to lose weight. After four weeks on the diet, the rate of delusions lessened, and she lost 10 pounds. After four months, she lost 30 pounds and her symptoms were cut in half. The second case involved a 33-year old man with a 14-year diagnosis of the same disorder. After 17 different types of medications, there had been no significant improvement. He also tried the ketogenic diet for weight loss, and a dramatic reduction in auditory hallucinations and delusions were noted after three weeks. After a year, he lost 104 pounds, and results of tests showed a 75 percent decrease in symptoms. His daily function and quality of life improved, and he started living like a normal person. In both cases reported, the negative side effects returned after abandoning the ketogenic diet, showing that this healthy lifestyle was powerful enough to treat and stabilize mental disorders. A ketogenic diet or a low-carb diet, is a nutritional plan that prompts the body to produce ketone bodies in the liver to be used as energy. These ketone bodies, or ketones, are water-soluble molecules that are alternate sources of energy when carbohydrates are unavailable. This type of diet is safe, even for type-2 diabetics and individuals suffering from cardiovascular disease. Here’s an example of what a ketogenic diet looks like: Breakfast — No-flour cream cheese pancakes with butter and sugar free syrup; coffee with heavy cream; bacon or sugar-free breakfast sausage. Snack — Two to three pieces of string cheese. Lunch — Ham and cheese rolled in cream cheese pancakes, with mayonnaise and arugula or spinach. Snack — Half an avocado with salt and pepper. Dinner — Classic buffalo wings with sugar-free blue cheese dressing and celery sticks. Dessert — one serving of chocolate mousse or chocolate truffles. Even if a person does not suffer from any type of mental illness, a ketogenic diet can help them achieve wellness by eliminating unhealthy sugars from the body. To simplify what a keto diet is, it is simply removing carbohydrate intake (or limiting it to 20 grams per day) from the daily nutrition plan, which will then cause the liver to produce the ketones that serve as the body’s energy source. Sources include: WakingTimes.com MedicalNewsToday.com Ruled.mewitter

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5 Ways to Get More Protein at Breakfast

Source

We all know it's the most important meal of the day. The first thing you eat can set the stage for how you feel the rest of the day. Whether you've just finished your morning workout or need a good energy source for your busy day ahead, the answer is simple: protein. Boosting your protein intake at breakfast is a great way to make sure you feel energized and full until lunch, and we've got 5 unique ways to do it. Don't worry, no expensive meat purchases or time-consuming cooking necessary. There are ways suitable for a vegetarian diet, calorie-counting, and busy schedules alike.

1. Whip an egg white into your oatmeal.

Sneak some protein into your oatmeal with this surprising trick! Cook your oatmeal in a pot, and about a minute before it's done cooking, whip in an egg white for an extra creamy, protein-y consistency.
Try Chocolate Oatmeal with Egg Whites.

2. Add a side of turkey bacon.

A low-calorie, low-fat alternative to regular bacon, a couple of strips of this turkey-based substitute will still give you about 2 grams of protein per strip.
You'll enjoy our Egg and Turkey Bacon Stuffed Baked Tomato.

3. Add milk or cheese to your eggs.

Making an omelet or just scrambling to make breakfast? The best way to kick the protein up a notch is to add a handful of cheese or a splash of whole milk.
Try this Broccoli and Egg Cheese Bake Recipe.

4. Switch your toast for pita.

Avocado toast-lovers, it's be time to shake things up. if you swap out your whole grain toast of pita, you'll be getting an extra 2 grams of protein.

5. Add plain greek yogurt to your smoothie.

A quick scoop of plain greek yogurt will add a boost of protein to your morning smoothie or shake. And it'll make it nice and creamy without amping up the carb or sugar content.
These satisfying Smoothie Recipes will get you started!

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The 16 superfoods that can keep your heart healthy

(NaturalNews) Heart disease is the leading cause of death in America today, and many people are looking for ways to better protect their hearts through diet. The good news is that there are plenty of heart-healthy "superfoods" out there that can get the job done, and the following are some of your best options. Salmon: Oily fish in general are excellent sources of omega-3 fatty acids that decrease the risk of heart conditions like atherosclerosis and arrhythmia, while lowering triglyceride levels and improving cholesterol levels. Blueberries: Rich in anthocyanin and flavonoid antioxidants, blueberries are a great way to protect against heart disease. One study found that they help reduce the risk of heart disease by up to 32 percent. Oatmeal: An excellent source of soluble fiber, oatmeal helps scrub the digestive tract and lower circulating cholesterol levels, both of which help protect the circulatory system. Dark chocolate: Chocolate is another great source of heart-protective flavonoids and polyphenols – and when it comes to the best types, the darker the better! Dark chocolate consisting of at least 60–70 percent cocoa has been shown to help lower blood pressure and inflammation while also preventing blood clots. Citrus fruits: Vitamin C is heart-protective, and citrus fruits are abundant in it. They also contain their own unique flavonoid profiles that have been shown to help lower the risk of ischemic stroke. Tomatoes: Rich in the antioxidant carotenoid lycopene, tomatoes help lower the risk of heart attack by dilating blood vessels. They also help clean up "bad" cholesterol. Legumes: Regular consumption of green beans, peas, lentils and other legumes has been shown to decrease the risk of heart disease by as much as 22 percent. Legumes also help maintain healthy blood sugar levels. Green tea: Another excellent source of antioxidants, this staple of Asian libation has been shown to decrease the risk of cardiovascular disease and stroke by as much as 20 percent. Nuts: Whether it's almonds, pistachios, walnuts or pecans, nuts contain an assortment of fiber, vitamins and fats, all of which are heart-protective. Studies show that their vitamin E and omega-3 content in particular are what make nuts so beneficial in maintaining heart health. Red wine: A rich source of resveratrol, red wine can actually help promote heart health and longevity when consumed in moderation. Resveratrol, which is found primarily in grape skins, has been shown to protect the endothelial lining of arteries while minimizing oxidative stress. Potatoes: They often get a bad rap because they're high in starch, but potatoes also contain high levels of heart-protective potassium, which is known to lower blood pressure. Potatoes also contain fiber, which helps protect against heart disease. Leafy green vegetables: Rich in vitamins, minerals and fiber, leafy green vegetables do wonders for the heart and circulatory system, helping to rid the body of inflammation-causing free radicals and other toxins. Coffee: Believe it or not, this morning elixir has been shown to help reduce the risk of cardiovascular disease and stroke by as much as 30 percent. Just be sure to look for organic varieties that are low in mycotoxins. Chia seeds: This omega-3-rich superfood is a panacea for lowering blood pressure and reducing inflammation. Chia seeds and many of the other foods mentioned here are available from the Health Ranger Store. Avocados: Rich in antioxidants, monounsaturated fats and fiber, avocados are an excellent food for lowering LDL (low-density lipoprotein) cholesterol levels and maintaining overall heart health. Pomegranates: A "best in class" fruit when it comes to heart health, the pomegranate has been aggressively studied for its amazing ability to minimize oxidative stress, support the production and activity of vasodilating nitric oxide and lower LDL cholesterol levels. Sources for this article include: Health.com News.Health.com DrSinatra.com LifeExtension.com Learn more: http://www.naturalnews.com/055619_superfoods_heart_health_nutrition.html#ixzz4NvBOQllr

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