TURKEY & VEGETABLE PIZZA

In addition to being quite healthy, I think that making miniature pizzas is rather fun! You can add any ingredients that you know to be healthy and low-fat (for example chorizo would not make the list, but mushrooms and tomatoes would), chop them up and bake them for 10-12 minutes. Just remember that when it comes to pizza, less toppings is always more! Coeliacs could substitute pita bread for a gluten-free wrap as a base or a small gluten-free pizza base. Vegetarians can omit the turkey and add more vegetables. If you are making this dish after a long, draining day at work and don’t feel like being creative, use my combination of  toppings, as they are delicious. Be mindful that portion sizes are very important, therefore try to stop yourself at ONE pizza. 

INGREDIENTS

• baking paper
• 2 tablespoons tomato paste 
• 4 small whole wheat pita breads (45g each) 
• 120g sliced turkey, roughly shredded
• 60-80g red onion, finely diced
• 1 small red capsicum, finely diced
• 1 x 400g tin of artichokes, rinsed, drained & roughly chopped 
• 1 teaspoon of reduced-fat grated cheese for each pita bread 
• 2 teaspoons dried oregano or 1 tablespoon fresh oregano, finely chopped 

COOKING 

1. Preheat oven to 200 degrees celsius fan-forced. Line a large oven tray with baking paper. 

2. Spread a thin layer of tomato paste over each of the pita breads. Then evenly distribute the turkey, red onion, capsicum and artichokes to each pita bread. Top with cheese and oregano. 

3. Bake in the oven for around 10-12 minutes or until the base browns to your liking. 

Serves / 4  / 1 pita pizza per serving 
Total Preparation time / max 10 minutes 
Total Cooking time / around 15 minutes 

x Emily 

TURKEY & POTATO SALAD

Summer has almost come to Brisbane! Time to crowd the beaches, work on our tans and host Sunday afternoon bbq’s.  Time, as well, for many of us to change our palates. I don’t know about you, but if the temperature outside is above 30 degrees, I cannot stomach hot food very well. All my meals have to be refrigerated and take on the form of ‘salads’. Simple to prepare, this turkey & potato salad would make an excellent dish for a lazy bbq on a Sunday afternoon.

INGREDIENTS 

• 550g (1 large) sweet potato, peeled and cut into 3cm pieces
• 2 teaspoons extra virgin olive oil
• 1 large garlic clove, finely chopped
• 400g turkey breast/fillet, cut into even 3-4cm pieces
• 1/2 teaspoon ground paprika
• the juice of 1 lemon 
• 150g pickles, roughly chopped 
• 1-2 handful/s of fresh spring onions, chives, parsley and/or coriander, finely chopped 
• 40g reduced-fat feta, crumbled

COOKING 

1. Place the potatoes in a medium saucepan half filled with water and bring to the boil. Boil for around 10 minutes or until potatoes are tender but not mushy. Drain well in a colander over cold running water. 

2. Whilst the potatoes are cooling, heat 1 teaspoon oil in a medium to large frying pan over medium heat and add the garlic. Stir for 1-2 minutes or until garlic is fragrant, then add the turkey. Cook, stirring often for around 6 minutes or until all pieces are coloured and no pink flesh remains. Turn off the heat and leave the turkey in the pan, covered, to rest for 5 minutes. 

3. Stir the remaining teaspoon of oil, lemon juice, ground paprika and a splash of water in a small bowl or cup. 

4. Place the potato in a large serving bowl and add the turkey, pickles, fresh herb/s, feta and a generous pinch of ground black pepper. Drizzle the dressing from step 3 over the top and divide into four bowls. 

Serves / 4 
Total Preparation time / 15 minutes 
Total Cooking time / 25 minutes 

x Emily 

THYME TURKEY with ROAST PUMPKIN

I love cooking with turkey as I actually like the taste more than chicken. I found a wonderful butcher at Greenslopes- Rock N Roll Butcher- that sells turkey steaks at a very reasonable price. This meal was created as I was walking my big kelpie; I tend to get my best cooking ideas when I am walking him, so we walk together everyday! 

Ingredients

• baking paper 
• 450g turkey steak, fat removed and cut into even pieces
• 1 heaped tablespoon dijon mustard
• 1 heaped tablespoon lemon thyme or thyme leaves, fresh or dried, stems discarded 
• 1 tablespoon apple cider vinegar
• 3 teaspoons extra virgin olive oil 
• 400g pumpkin, deseeded, peeled and chopped into even 3cm pieces
• 1 tablespoon maple syrup
• a generous pinch of ground black pepper
• 1/2 a leek, white part only, finely chopped
• 4 handfuls of mixed lettuce, washed and roughly torn/chopped 

Cooking 

1. Preheat a fan forced oven to 220 degrees celsius. Line a medium to large baking tray with baking paper. 

2. Combine the turkey, mustard, thyme, vinegar and 1 teaspoon oil in a medium bowl, stirring well. Refrigerate for 10 minutes. 

3. Once the turkey is marinating, toss 1 teaspoon oil, pumpkin pieces, maple syrup and pepper in a medium bowl. Place in a single layer on the prepared baking tray and bake in the oven for 20-25 minutes or until the pumpkin is tender and / or just starting to become golden. 

4. Once the turkey had marinated for 8 minutes, heat the remaining 1 teaspoon of oil in a medium frypan over medium-low heat and swirl to coat the pan. Add the leek and cook for 2 minutes or until fragrant and just starting to become golden. Remove from heat and add the turkey to the pan, keeping the heat over medium-low. Cook the turkey for 4 minutes, stirring often, then turn off the heat, cover the pan and leave the turkey to sit in the pan for 5 minutes. After this time pick the biggest few pieces of turkey and cut them in half, checking that the turkey is white and no longer pink. If it is still slightly pink, cook for another minute. 

5. Toss the cooked turkey, leek, pumpkin and lettuce in a large serving bowl. Serve with extra thyme leaves, if desired. 

Serves / 4 

Total Preparation & Cooking time / around 40 minutes 

x Emily 

TURKEY, EGG & LETTUCE CUPS

I really love turkey and often find myself craving unhealthy white bread sandwiches filled with turkey, cranberries, brie and mayonnaise! It's not something that I ever allow myself, so instead I came up with these turkey lettuce cups which are much, much healthier and do not add centimetres to my waistline. My husband likes to use bacon instead, which you can substitute for turkey or ham, as long as you remove the fat. 

INGREDIENTS

• 150g shaved lean turkey breast or ham, roughly chopped
• 4 eggs (preferably free-range)
• 250g low carb kestrel potatoes, peeled & chopped into small pieces
• 150g cucumber, roughly chopped
• 2-3 tablespoons fresh chives, finely chopped
• 1/4 iceberg lettuce or a baby cos lettuce, washed 
• Optional- 1 tablespoon of reduced-fat grated cheese per serving 

COOKING 

1a. Bring a large saucepan of water to the boil, with the potatoes in the water. Cook for 8-10 minutes or until tender, then drain well in a colander with cold water.

1b. Bring a small saucepan of water to the boil with the eggs in the pan. Boil for 3 minutes, then simmer for 5 minutes. Remove from the pan and drain under cold water. When cool enough to handle, peel the eggs from their shells and roughly chop the eggs. 

2. Combine the cooked potatoes, chopped eggs, turkey, cucumber, chives and a generous amount of ground black pepper in a medium bowl and toss gently. 

3.  Spoon the potato, egg & turkey mixture into the lettuce cups and serve warm or cold. Add 1 tablespoon of cheese per serving, if desired. 

Serves / 4 
Total Preparation time /  
Total Cooking time / 30 minutes

x Emily 

QUINOA & TURKEY SALAD

This recipe just came to me as I was shopping for turkey mince this morning. Nothing makes me feel as full as quinoa, due to its high protein content. This wonder seed is also full of iron, magnesium and fibre, which makes it a great choice for vegetarians out there. The fresh or dried thyme is optional, however I urge you to include it, as this herb is a perfect paring with the turkey. Use ground black pepper instead of salt to flavour the turkey. You could add more vegetables to this salad if you wish, such as cucumber, green beans, etc. I find that with the avocado and herb/s in the dish there is no need for a dressing. 

Ingredients

• 1/2 cup quinoa, rinsed and drained twice
• 1 teaspoon rice bran oil 
• 1 garlic clove, finely chopped or crushed 
• 500g lean turkey mince
• Optional - 1 teaspoon fresh or dried thyme
• a generous pinch of ground black pepper
• 150g cherry tomatoes, halved
• 150g baby spinach, washed & drained 
• 1 small avocado, diced
• 1/2 cup fresh herbs, such as basil, parsley, chives and/or coriander 

Cooking 

1. In a saucepan cover the quinoa with 1 1/2 cups of water and bring to a boil over medium heat. Reduce to a simmer and cook for 10-12 minutes or until the water is absorbed. Fluff the cooked quinoa with a fork, then leave to cool slightly for a few minutes. 

2. Meanwhile, heat the oil in a large saucepan over medium heat. Add the garlic and stir for 1 minute. Add the turkey mince to the pan along with the thyme (if using). Stir often, breaking down any lumps that form in the mince, until the mince is just cooked. Sprinkle the pepper on top and stir well, then leave to sit for 2 minutes. 

3. Prepare the salad by combining the tomatoes, baby spinach, avocado and herb/s in a large salad/serving bowl. When the quinoa and turkey are ready, add to the bowl and toss well to combine. Serve warm, with a pinch more pepper if desired. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 20 minutes 

HAM & TURKEY DIJON SALAD

I've become a great fan of super light dinners, as I do not get home any earlier than at least 8:45 four nights a week. This simple salad is such a dish. It is light, full of protein and vegetables and has a very zingy dressing. Even my salad hating fiancee Chris ate it and loved it! 

This salad is also great to eat on a terribly hot summers day, as the prep time is minimal and you don't have to slave in a hot kitchen. If you have other lean meats on hand you are welcome to use them. The mustard dressing is my favourite part of this dish. Ever since my dad started to make his own salad dressings, I have enthusiastically followed suit. The difference between homemade and store bought dressing is vast, as homemade dressing tastes a million times fresher. Try it out for yourself!

INGREDIENTS

Dijon Dressing 

• the juice of 1/2 a lemon
• 2 tablespoons dijon mustard
• 1 large garlic clove, crushed or finely chopped 
• 1 tablespoon water 

Salad

• 100g lean sliced turkey breast, chopped roughly into small pieces
• 100g lean sliced ham, chopped roughly into small pieces
• 100g cucumber, diced
• 2 tomatoes, diced 
• 2 generous handfuls of baby spinach 
• 1 handful of iceberg lettuce, torn 
• 50g low-fat feta, chopped into small pieces
• Optional- garnish with fresh herbs, such as finely chopped chives 

METHOD  

1. Place all dressing ingredients in a screw-top jar and shake well to combine. 

2. Place all salad ingredients in a medium serving bowl and toss well to combine. Drizzle mustard dressing over the top of the salad and enjoy! 

Serves / 2 
Total Preparation time / 10 minutes max

VEGETABLE & TURKEY BAKED CASSEROLE

This recipe is loosely adapted from the Breakfast Casserole recipe in the 'I Quit Sugar' cookbook by Sarah Wilson. Whilst I could happily consume this casserole for breakfast, it only saw lunch and dinner at my house. I love this recipe because it is so easy; I just stuck it in the oven for 45 minutes and went for a run whilst it was baking. There are a fair few ingredients in this casserole, however I encourage you to substitute the ingredients that you do not have available to you in your kitchen for ones you have on hand. For example, if you do not have turkey fillets, use chicken breast instead. If you do not have fresh chives or spring onions, use what you do have on hand, such as fresh parsley or even dried herbs will work. Regular potato will work in place of sweet potato and zucchini can be substituted for carrot. If you are not lactose-free like myself, add some real cheese on top! 

Ingredients

• 500g sweet potato, peeled & grated
• 250g zucchini, cut into small cubes
• 1 broccoli head, cut into small florets & stalk roughly chopped
• 500g turkey fillet, cut into small even pieces 
• 3 spring onions, finely chopped
• 3 tablespoons fresh chives, finely chopped
• 2 teaspoons mustard powder
• a generous pinch of salt & pepper
• coconut oil spray 
• 10 eggs, preferably free-range 
• Optional- small handful of grated lactose-free or other cheese

Cooking 

1. Preheat a fan-force oven to 190 degrees celsius and lightly grease a ceramic or glass baking dish with coconut oil spray.

2. Spray a medium frying pan with coconut oil and heat over medium heat. Add the turkey to the pan and just cook until white / par cooked.  

3. Combine all the ingredients except for the oil, eggs and cheese in a large bowl and mix well. 

4. Whisk the eggs and 1/3 cup of water in a separate bowl or jug. 

5. Place the combined ingredients into the prepared dish, taking care to spread out the vegetables evenly. Carefully pour the egg mixture on top of the vegetables until covered. Sprinkle the cheese on top if using. 

6. Bake in the oven for 45 minutes. Let the casserole stand for 5 minutes so that it sets before you start serving. 

Serves / 4 

Total Preparation time / 

Total Cooking time / 60 minutes (including cooling time)

x Emily 

SALT & PEPPER TURKEY QUINOA SALAD

Recipes come from the oddest places, if you keep your eyes and mind open. I was relaxing on the beach this Saturday after a brutal but rewarding week of work and renovating and stumbled upon this summery recipe. Where did I find it, you may ask? To answer this question you need to understand one thing about me. I hardly ever read gossip websites, I never watch reality tv shows (unless they are renovation or food related!) and I am about 5-10 years behind which celebrity is dating whom. That being said, when I am truly in need of relaxing, I buy a gossip magazine (usually Who or OK) and sit alone on the beach reading it cover to cover. Call it an indulgence, a guilty pleasure, whatever you wish. I cherish this time of escapism. And in this pages of Who's most recent addition was one recipe, which turned out to be delicious, packed with protein and healthy. 

Ingredients

Salad

• 1/2 cup quinoa, rinsed and drained twice
• salt & pepper 
• 400g turkey fillets, cut into 2 even portions
• 1 tablespoons coconut oil 
• 2 large handfuls of kale, shredded 
• 1/4 large iceberg lettuce,  shredded
• 200g green beans, trimmed & cut into small pieces
• 1 pink lady apple, thinly sliced
• Optional - 1/2 cup fresh herbs, such as parsley, mint and/or coriander 

Dressing

• the jest & juice of 1 large lemon
• 2 tablespoons olive oil
• 1 large garlic clove, finely chopped or crushed
• 1/4-1/2 teaspoon dried chilli flakes

Cooking 

1. In a saucepan cover the quinoa with 1 1/2 cups of water and bring to a boil over medium heat. Reduce to a simmer and cook for 15 minutes or until the water is almost all absorbed. Add the kale to the pan and cover, cooking for a further 2 minutes. Remove the quinoa & kale from the stove and rinse well with cold water, then drain and set aside. 

2. Whilst the quinoa is cooking, prepare the turkey by massaging a small amount of salt and pepper into each fillet. 

3. In a medium frypan heat the coconut oil over medium heat. Add the fillets and cook for 2 minutes each side, then add 1/3 cup of water, cover with a lid, turn the heat down to low and cook for 5 minutes. After this time, turn off the heat and keep covered for 5 minutes. 

4. Meanwhile, make the dressing by combining all ingredients in a small bowl and whisking well to combine. Season to taste and a splash of water at a time if the dressing seems too thick. 

5. Slice the cooked turkey into thin strips. Place the quinoa and kale in a large serving bowl, then top with the shredded lettuce, beans, apple slices and herbs, if using. Drizzle the dressing over the top and toss well to combine. 

Serves / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 25 minutes 

x Emily 

POLENTA, PUMPKIN & TURKEY MUFFINS

These muffins are an adaptation of Sarah Wilson's 'Mexican Beef Nacho Muffins' found in her 'I Quit Sugar for Life' cookbook. I wanted to make a savoury turkey muffin equivalent using different spices and ingredients. I also used her Pumpkin Puree recipe which is incorporated below into the muffin recipe. If you have her cookbook or access her website you will see that several of her other recipes call for this prepared pumpkin puree. You could also use the leftover puree in brownies, as a pizza sauce or make it into a very simple mash by adding a few splashes of almond milk. These muffins are delicious for a breakfast on-the-go, a filling snack, or for lunch and/or dinner with a side of vegetables. 

Ingredients

Muffin

• 1 large pumpkin, deseeded, peeled & cut into small even pieces
• 3 teaspoons coconut oil, plus extra to grease
• sea salt & ground black pepper
• 60g piece of leek, finely chopped
• 500g lean turkey mince
• 2 free-range eggs
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground chilli
• 2 teaspoons dijon mustard
• 100g sweet potato, peeled & grated
• 1/2 cup polenta, plus extra to dust 

Topping

• 1 small avocado
• 1 tablespoon lime juice

Cooking 

1. Preheat a fan force oven to 200 degrees celsius.  Line a large baking tray with baking paper. 

2. Toss the pumpkin pieces with 2 teaspoons of the coconut oil and a generous pinch of salt & pepper. Place the pumpkin in a single layer on the tray and bake for 20 minutes or until tender but not burnt. 

3. Remove the cooked pumpkin from the oven and mash by hand (or use a blender) to make into a puree. You will need 1/2 cup of puree for this recipe. You can store the remainder (which should equal 2 - 2 1/2 cups) in zip-lock bags or containers in 1/2 cup quantities in the fridge or freezer. 

4. Meanwhile, heat 1 teaspoon coconut oil in a small to medium frying pan over medium heat. Add the leek and cook for 2-3 minutes, stirring, until soft but not burnt.

5. Lightly grease a 12 hole tin muffin tin with coconut oil. 

6. Mash the avocado until smooth and stir in the lime juice. 

7. Combine the 1/2 cup pumpkin puree, cooked leek, turkey mince, eggs, spices, mustard, sweet potato, 1/2 cup polenta and a pinch of salt & pepper in a large bowl (mixing by hand works best!). Divide the meat mixture evenly into each muffin mould (you should be able to get 11-12 muffins out of this batter). Sprinkle a few teaspoons of polenta on top of the muffins. Bake in the oven for 30 minutes or until the top of each muffin is lightly browned. Use one muffin as the test muffin to check that the meat has cooked through and no pink flesh remains. 

8. Cool the muffins in the tin for 5 minutes, then turn onto a wire rack to cook completely. Serve with a small dollop of avocado topping. 

Makes / 11 

Total Preparation time / 20 minutes 

Total Cooking time / 60 minutes / 1 hour (not including cooling time) 

x Emily 

TURKEY BURGERS

If you have never cooked with turkey mince before, I urge you to try these burgers! Super simple and hassle-free, they are a great alternative to beef patties. The egg and breadcrumbs in the mince mixture makes the patties easy to shape and the cooking time is minimal. As turkey is native to Northern Mexico & Eastern U.S Australians would be forgiven for not knowing much about these wild birds. Here are such a few of the healthy benefits of consuming turkey:

1.  It is a rich source of protein, iron, zinc and potassium.

2.     Skinless turkey is very low in fat (white meat is lower in calories and has less fat than darker meat)

3.     Turkey is a great source of Vitamin B6 & Niacin, which are both crucial for the production of energy in our bodies.

4.     Eating turkey on a regular basis can assist in lowering cholesterol levels.

5.     Turkey is a source of Selenium, which is fundamental for thyroid hormone metabolism. Selenium also increases your immunity and acts as an antioxidant.

6.     This white meat contains the amino acid Trytophan, which produces Serotonin in the body. Serotonin controls many functions in your body (including the ability to balance your mood, appetite, memory, sleep, muscle movement, learning and much more). 

If those benefits did not convince you, I'll leave you with this note; I rarely ever cook anything twice and have I made these burgers three times in the past week & a half! 

INGREDIENTS

• 500g lean turkey mince
• 2 slices of of multigrain / wholemeal or gluten-free bread, processed or blended into fine breadcrumbs
• 1 egg, preferably free-range
• 2 garlic cloves, finely chopped
• 2 tablespoons dijon mustard or 2 teaspoons yellow mustard powder
• 2 heaped tablespoons fresh or dried thyme leaves
• rice bran oil 
• Optional- herbs to garnish such as a few fresh coriander leaves
• Burger fillings, such as tomato, cucumber, beetroot, lettuce, avocado, capsicum, grated carrot. 

COOKING 

1. Combine mince, breadcrumbs, egg, garlic, mustard and thyme in a large mixing bowl and mix well (you may need to use your hands to mix all the ingredients so make sure your hands are washed). Now comes the fun part - shaping the burger patties! I find that I can comfortably make 6 patties/burgers out of the mince mixture, however you can minimise this to 4 bigger patties if you wish. Shape into rounds, flatten patties slightly and place on a large plate covered with glad wrap. Place in the refrigerator for a minimum of 10 minutes. 

2. During the 10 minutes, prepare your burger fillings. 

3. After the 10 minutes, remove the patties from the fridge. Heat 1 tablespoon of rice bran oil in a large frying pan over medium-high heat or on a bbq. Cook patties for around 4-5 minutes each side, flattening the burgers as you go. Make sure that burgers are cooked in the middle and no pink flesh remains. 

Serve burger in a wholemeal/multigrain/gluten-free bread bun with desired fillings or serve san choy bau style with the burger wrapped in a big iceberg lettuce leave with the fillings inside; this way you avoid the bread and the stodgy carbs that come with it! 

Serves / 4 (1 big patty each or 1 1/2 smaller patties)

Total Preparation time / 20-25 minutes (including 10 minutes refrigeration time)

Total Cooking time / 10 minutes 

x Emily