Turkey and Vegetable Chili Verde - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Kale and turkey will make this a unique version of chili a favorite addition to your Healthiest Way of Eating. . The kale adds a great nutritional boost, providing a rich source of health-promoting vitamin K, A, C, and manganese, just to name a few of the long list of nutrients found in this cruciferous vegetable. Enjoy!
Turkey and Vegetable Chili Verde
Prep and Cook Time: 30 minutes
Ingredients:

• 1 medium onion, chopped
• 3 medium cloves garlic, chopped
• 1 lb ground turkey
• 1 4 oz can diced green chili
• 1 15 oz can of diced tomatoes
• 1 TBS + 4 cups chicken broth
• 4 cups finely chopped kale
• 2 cups or 1 15 oz can (BPA-free) pinto beans, drained and rinsed
• 2 TBS chopped fresh oregano
• 3 TBS chopped fresh cilantro
• salt and black pepper to taste

Directions:

1. Chop garlic and onion and let sit for at least 5 minutes to enhance their health-promoting benefits.
2. Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion in broth for 5 minutes over medium heat, stirring frequently. Add garlic and ground turkey with a pinch of salt and pepper. Continue to sauté, breaking up turkey for another 5 minutes.
3. Add diced tomatoes, chili, and broth to turkey mixture and bring to a boil on high heat. Stir in chopped kale, reduce heat to medium, and simmer for another 10 minutes.
4. Add beans, simmer for another several minutes and add herbs, salt, and pepper.

Serves 4 Printer Friendly Version of Turkey and Vegetable Chili Verde
In-Depth Nutritional Profile for Turkey and Vegetable Chili Verde
Healthy Food Tip

What foods contain polysaccharides, and how do they impact our health?

Polysaccharides are the largest of the carbs, and typically contain hundreds of monosaccharides connected together in various ways. One common way of connecting large numbers of monosaccharides together is in the form of starch. They are polysaccharides in which the simple sugars have all been connected together in a similar type of way. There are also large groups of "non-starch" carbohydrates. These "non-starch" polysaccharides include cellulose and the "hemicelluloses" (pectins, gums, xylans, and mucilages).
Both types of polysaccharides-starch and non-starch-have important roles to play in our health. The starches serve primarily as an intermediate form of energy. Since they are large molecules of linked simple sugars, they take time to break down and absorb. That makes them a little easier on our blood sugar levels while still providing for some quickly accessible energy. Starches from food can also be stored in our muscles and liver as energy reserves.
One category of starches-called resistant starches-has become a topic of special interest in nutrition. These starches are called "resistant" because they resist breakdown in the digestive tract and often survive passage all the way to the large intestine. Once they arrive at that destination, they are often converted by large intestine bacteria into other molecules (like short chain fats) that can be used by the cells of the large intestine for energy and other purposes.
The non-starch polysaccharides have an equally important role to play in our health. While scientists do not yet understand the role of these non-starch polysaccharides to the same extent as their fellow starches, it is clear that they play important roles in our immune function, our digestive function, and our detoxification system.
Many of the World's Healthiest Foods contain starches, resistant starches, and non-starch polysaccharides as well. You'll find some key non-starch polysaccharides in the World's Healthiest fruits, as well as in flaxseeds, pumpkin seeds, potatoes, corn, and beets. Resistant starches are present in the many of the World's Healthiest grains, legumes, and vegetables. Excellent sources of starches among the World's Healthiest Foods include grains, legumes, and root vegetables.