talking TURKEY

Make any day a holiday with a healthy and tasty turkey dish

If any vestiges still remain of the history lessons of your early school years, you may recall that Benjamin Franklin favored the turkey to be designated as the national bird, and he was deeply disappointed when the bald eagle won that title. But did you know that centuries earlier, the Aztecs domesticated this uniquely North American fowl, not only consuming its meat and eggs for their high protein content, but also using its festive feathers for ceremonial vestments?

And while we may not routinely adorn ourselves with trailing headdresses, we would be well advised to emulate the Mesoamericans in utilizing the turkey as a major source of protein in our daily diets. Recent research has demonstrated that turkey meat can provide benefits that red meats such as beef cannot and avoids some of the pitfalls that red meats often inflict.

Those pitfalls include such hazards as threats to the cardiovascular system and a higher risk of colon cancer, neither of which have been evidenced in the consumption of turkey - which is considered a "white meat," even the so-called "dark" thighs and drumsticks. In fact, the breast meat is "white" in domesticated turkeys only because they never fly; in the wild, turkey breast meat is just as dark as the rest of the bird.

Beyond providing a substantial dose of healthful proteins, turkey also offers a generous supply of vitamin B6, as well as niacin, selenium, and zinc. And if the bird's diet included foods containing omega-3 fatty acids, then those useful nutrients will be available as well.

Studies have shown that the feed the bird consumes, and its health before slaughter, have a significant impact on the nutritional benefits to be derived. Of course, it's tough to quiz your grocer on the mealtime habits and general health of that package of drumsticks, right? So for this and other reasons, it's best to seek out organic turkey meat and, if possible, "pastured" birds. This designation, which indicates that the birds experienced actual outdoor activity, is preferable to "free range," which only requires "access" to the outdoors and offers no guarantee that the sun has shone upon that bird. An organic label also ensures that no antibiotics or additives have been used, which is always preferable.

Oh, and you know that old wives' tale about the tryptophan in turkey making you sleepy after Thanksgiving dinner? Not really - it's all those side dishes filled with carbohydrates that you overindulged in, not to mention that second bottle of wine. In any event, it's time to think outside the "holiday box," and start enjoying turkey year-round!

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MEDITERRRNERN TURKEY MERTLOAF

SERVES 8

Serve uuith smashed boiled potatoes uuith olive oil and baby peas. The leftovers make great sandwiches.

3 lbs. ground free-range organic dark turkey meat

1 egg

� cup milk

7 oz. crumbled French feta cheese (I use Valbreso brand)

3 oz. pine nuts

3/4 cup chopped sun-dried tomatoes in olive oil, drained

1 cup shredded fresh basil

3/4 cup panko bread crumbs

1 Tbs. Italian seasoning mix

3/4 cup organic ketchup

1. Preheat oven to 375�F.

2. Place all ingrethents except ketchup in large mixing bouul and combine, mixing lightly uuith hands.

3. Transfer to 9x13 baking dish (or disposable foil pan) and shape into loaf - don't pack too tightly.

4. Spread ketchup evenly over top. Bake 1 hour 10 minutes; remove from oven, and let rest for 10 minutes before slicing, and serve.

PER SERVING: 494 CRL; 44 G PROT; 27 G TOTAL FRfT (7 G SfiTFflT); 18 G CRRB; 145 MG CHOL; 626 MG SOD; 1 G FIBER; 6 G SUGARS

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SMOKED TURKEY & FENNEL SALAD

SERVES 6

A little something different for lunch - serve over greens for a refreshing salad or make a hearty sanduuich uuith uuhole grain bread and romaine lettuce.

1 1/2 lbs. louj-sodium smoked turkey, cut into half-inch cubes

2 stalks celery, chopped

1 small fennel bulb, chopped

1/4 cup Italian parsley leaves, chopped

2 Tbs. fresh lemon juice

1/3 cup mayonnaise

1 Tbs. Dijon mustard

Grind or tuuo of black pepper

In a large bouul, toss together turkey, celery, fennel, parsley, and lemon juice. In a small bouul, stir together mayonnaise, mustard and pepper; spoon over turkey mix and stir to combine.

PER SERVING: 226 CRL; 29 G PROT; 12 G TOTAL FAT ( 2 G SATFAT); 4 G CARB; 65 MG CHOL; 904 MG SOD; 1 G FIBER; 1 G SUGARS