Turkey is a high quality protein because it is low in saturated fat and a great source of riboflavin, phosphorus, and selenium. Selenium is important for healthy thyroid function and it is an important anti-oxidant, helping to defend the body of cancer-friendly free radicals.
Those with high cholesterol and high blood pressure should exercise caution, as turkey is high in sodium. To counteract this downside, remove the skin and stick to eating just the white meat. Don’t fry the meat in oils and don’t add gravy, which is high in low quality calories, mainly comprising of fat. Click here for help choosing a local, organic, grass-fed turkey that is free of antibiotics and hormones.
Urban Clinic Turkey Soup
1 turkey carcass
Leftover turkey meat (as much as you want)
3 large onions
4 cloves garlic
4 large carrots
4 stalks celery
1 small turnip
1 red skinned potato or sweet potato
1/2 head broccoli
1/2 head cauliflower
1 28 oz can of whole peeled tomatoes, liquid drained
1 bunch parsley
4 bay leaves
Salt and pepper to taste
1. To make the stock, bring carcass to boil in a large pot of water and add 2 of the onions cut into quarters, 2 carrots cut into large chunks, 2 celery stalks cut into large chunks, 1/2 of the parsley bunch, salt, pepper, and 2 bay leaves. Reduce heat to low and let simmer for 1-2 hours. Strain the stock and pick the turkey meat out of the strainer getting all the pieces that have fallen and are still on the carcass. Reserve turkey meat and stock in separate containers. Let cool and refrigerate overnight if possible.
2. After the stock has cooled in the fridge, skim the fat off the top of the stock, then add to large pot with all the rest of the vegetables, meat, and seasonings. Simmer on low for 1 hour or for an extended time in a slow cooker. Add the parsley at the end, about 10-20 minutes before serving.
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