Today's Recipe - Crispy Turkey Salad

Today's Recipe
 If you don't know what to serve for dinner tonight ... Add this nutrient-rich, meal-in-one salad to your Healthiest Way of Eating. Salads are only limited by your imagination......


           Crispy Turkey Salad 
   


Prep and Cook Time: 10 minutes
Ingredients:

• 4 cups mixed salad greens
• 1/2 medium tomato, sliced
• 3 oz sliced turkey breast, cut into 1/2-inch strips
• 2 oz crimini mushrooms, sliced
• 1 TBS blue cheese dressing

Directions:
Top salad greens with rest of ingredients and top with blue cheese dressing (or your favorite vinaigrette).
Serves 1
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In-Depth Nutritional Profile for Crispy Turkey Salad
 
Healthy Food Tip

Can oils be purely saturated or unsaturated?

Oils are always a mixture of fat types. There is no such thing as an oil that is purely saturated, purely monounsaturated, or purely polyunsaturated. There is saturated fat in the very best cooking oil you will ever buy! But in most cases, there is not more than 20%, and most plant oils will contain at least 75% unsaturated fat. The only common exceptions I know to this rule are coconut oil and palm oil, which contain about 75% and 50% saturated fat, respectively.

Once you get into the unsaturated contents of a cooking oil, you find very different balances of monunsaturates and polyunsaturates. Olive oil (about 77% monounsaturated), avocado oil (about 68% monounsaturated) and canola oil (about 60% monounsaturated) are unusual in their high level of monounsaturates. For plant oils, they are relatively low in polyunsaturates and less susceptible to heat and oxygen damage for this reason. Despite its very high monounsaturate content, I still don't like cooking with olive oil because its phytonutrient contents (for example, its polyphenols) are just too delicate.

At the other end of the spectrum, you'll find oils like sunflower, safflower, corn, and soy to contain at least 60% polyunsaturates. This high polyunsaturate content makes these oils especially susceptible to heat and oxygen damage. If you insist on cooking with these oils, I recommend that you select the high-oleic versions of these oils to gain a little more protection from heat damage.