By Susan MYKRANTZ

 Turkey continues to be a popular choice for the holiday dinner table, but it has become popular year-round for sandwiches and is sometimes used as alternatives to other sources of meat protein. The United States is the world’s largest producer of turkeys. Indiana ranks fourth for turkey production, with Iowa, Missouri, Ohio, and Michigan all holding a spot in the top ten states for turkey production. According to the National Agricultural Statistics Service, about 224,000 turkeys were raised in the United States in 2020.

The dark meat of a turkey tends to contain more vitamins and minerals but also has more fat and calories: 173 calories, 23.55 grams of protein and 5.13 grams of fat for a 3-ounce serving of dark meat versus 135 calories, 3.26 grams of protein and 24.7 grams of protein. Removing the skin can cut the fat content and reduce calories. Turkey is a good source of vitamins B-6, B-12, niacin, choline, and minerals, selenium and zinc. Turkey is also a good source of protein, which can increase the feeling of satisfaction and help people feel full longer. Turkey is also a good source of the amino acid, tryptophan. Contrary to what you read on the internet, turkey doesn’t have enough tryptophan to make people sleepy, but it can help improve their mood because it can help support healthy levels of serotonin in the body.

Heritage turkeys are gaining popularity again with many consumers. To be considered truly a heritage breed, the turkeys must be reproduced and genetically maintained through natural mating by both pairs of grandparents and parents, with expected fertility rates of 70-80 percent. Heritage turkeys must have a long productive lifespan. Breeding hens can be productive for 5-7 years and breeding toms for 3-5 years. They must also have the genetic ability to reproduce and survive in outdoor production systems. Heritage turkeys should reach a marketable weight in about 28 weeks, giving the birds time to develop a strong skeletal structure and healthy organs before building muscle mass. Some people prefer heritage turkeys because they feel the flavor is richer and more intense than conventional turkeys. When turkeys are raised outside, many times they are raised on pasture, and because they have access to grasses, legumes and sunlight, they also have a higher omega-3 content than turkeys raised in other environments.

So enough about the health benefits of turkeys and on to the important stuff. The best part of turkey is the leftovers. I have to admit, I like turkey, mashed potatoes, dressing and gravy as well as anyone. And yes, I am ready for a nap when I get done with lunch. But on the other hand, I am also ready for leftovers. Yes, it is a pain to pick the meat off the turkey frame, and sometimes if I am in the mood, I will cook the frame for broth and a batch of turkey frame soup. I try to freeze the turkey meat in packages of about 2 cups, because the bags stack pretty well in the freezer and most of the recipes I use call for about two cups of meat. I try to freeze both white and dark meat in the same package to enhance the flavor of the food. I know it is some work but it is worth it in the end. This week Cook Simply features Hearty Turkey Stew, a Waldorf Turkey Salad, both favorites of my mom, and my personal favorites Savory Turkey Salad and Harvest Turkey Rice Pilaf.

Waldorf Turkey Salad

2 cups white and dark turkey meat, cut in chunks

2 large celery ribs, cut in matchstick pieces, ¼ inch by 1 inch

1 large tart apple diced in ¼ inch pieces

1 cup chopped walnuts

½ cup raisins

1 ½ cup nonfat, plain yogurt

1 tablespoon orange zest

2 teaspoons dried tarragon

Salt and pepper to taste

In a large bowl, combine turkey, celery, apple, walnuts and raisins. In a smaller bowl, combine yogurt, orange zest, tarragon and salt and pepper. Mix well and toss over turkey mixture. Adjust seasonings to taste. Cover and refrigerate for at least 1 hour, allowing flavors to blend. Serve with leftover rolls and cranberry sauce.

Savory Turkey Salad

2 cubes cooked, chopped turkey

½ cup sliced celery

½ cup chopped olives

1/3 cup mayonnaise

½ teaspoon poultry seasoning

½ teaspoon salt

1/8 teaspoon onion salt

Dash of pepper

Mix mayonnaise, salt, poultry seasoning, onion salt and pepper. Toss with turkey and celery. Cover and refrigerate for at least 2 hours. Serve with rolls. 

Harvest Turkey Rice Pilaf

1 medium onion, chopped

1 stalk celery, chopped

1 cup mushrooms, sliced

1 clove garlic, minced

1 tablespoon olive oil

1 cup long grained white rice

1 ¾ cup broth

½ teaspoon rosemary

½ teaspoon thyme

2 cups cooked, diced turkey

Saute onion, thyme, rosemary, garlic and celery in oil until tender. Add broth, add rice, cook and stir. Bring mixture to the boil. Reduce heat, cover and simmer for about 12 minutes. Add turkey, cover and simmer 5-10 minutes until rice is tender, turkey is heated throughout and liquid is absorbed.

Hearty Turkey Stew

1 cup sliced celery

1 cup chopped onion or leek

1 tablespoon olive oil

1 32-ounce carton chicken or turkey broth

2 cups peeled and cubed sweet potatoes or Yukon gold potatoes (can use both types)

1 9-ounce frozen green beans

1 14 ½-ounce can diced tomatoes

2 teaspoons Worcestershire sauce

1 teaspoon dried oregano

½ teaspoon dried rosemary

½ teaspoon dried sage

1 pound cooked turkey cut in bite-sized chunks

In a large Dutch oven, saute oregano, rosemary, sage, celery and onion or leek until tender. Stir in broth, potatoes and frozen green beans. Bring to a boil, cover, reduce heat and simmer for 20 minutes. Stir in undrained tomatoes and Worcestershire sauce. Stir in the turkey and bring the pan back to boiling. Cover, reduce heat and simmer for 5 more minutes. Salt and pepper to taste.