Health Front
News That's Good for You
November 2008
Reprinted with permission from Taste For Life

It's the main attraction
Go a little nuts
Tropical flavor
Is it done yet?

It's the main attraction

Thanksgiving, but not everyone’s an expert when it comes to roasting a turkey. These tips will help take the stress out of your holiday preparations.

Plan ahead

• Allow approximately one pound of turkey per guest.
• Planning to buy a fresh bird? Pick it up one to two days before the holiday. Store in the fridge on a tray that will collect juices.
• Purchasing a frozen turkey? Allow the bird to thaw in the fridge for 24 hours for every four to five pounds. For example, a 15-pound bird can take up to three days to defrost. Keep in original packaging while thawing.

Easy prep:

• Before roasting, remove giblets from inside the cavity. Rinse the bird and drain any extra juices. Blot it dry with paper towels and let it reach room temperature.
• For extra flavor, brush with vegetable oil or butter and season with salt and pepper.
• Use a pan deep enough to collect any juice runoff. Add one-half cup water to the bottom of the pan.
• Roast the turkey in the lower third of a preheated oven.

In the oven:

• See the chart “Is It Done Yet?” for help answering this key question.
• If the skin starts to get too brown, drape aluminum foil (shiny side facing out) over the bird.
• About 30 minutes before the estimated roasting time is reached, insert a meat thermometer away from bones. When it reads at least 180° in both the thigh and breast, remove the turkey from the oven.

Get ready to serve:

• Cover lightly with aluminum foil, and allow the bird to rest for about a half hour before carving. This lets the juices settle and will make it easier to carve.

selected sources

• "Let's Talk Turkey - A Consumer Guide to Safely Roasting a Turkey," USDA Food Safety and Inspection Service, www.fsis.usda.gov
• The Old Farmer's Almanac Everyday Cookbook edited by Janice Stillman ($24.95, Yankee Publishing, 2008)

Go a little nuts

Maybe it's because pistachios have slightly less fat than most other nuts or that they contain healthy monounsaturated fats. or perhaps it’s because these tasty green nuts contain a form of vitamin e that fights oxidation of fats, both in foods and in the human body.

Whatever the explanation, pistachios not only help lower cholesterol, but the more you eat—within reason—the less your risk for cardiovascular disease in general. Snack on these protein- and nutrient-rich nuts. Add them to breads, desserts, muffins, pasta, salads, and vegetable dishes. And don’t forget pistachio butter: It’s a tasty alternative to peanut butter. For a yummy holiday treat, dab a little pistachio butter onto a halved, pitted Medjool date.

selected sources

• "Effects of Pistachios on Cardiovascular disease Risk Factors and Potential Mechanisms of Action: A Dose-Response Study" by Sarah K. Gebauer et al., Am J Clin Nutr, 9/08
• New Good Food by Margaret M. Wittenberg ($19.95, Ten Speed, 2008)

Tropical flavor

A nutritious fruit available this time of year, guava has more than four times the vitamin C of an orange, along with vitamin A, carotenoids (including lycopene), and polyphenols. Chewing the seeds also releases healthy amounts of omega-3 and omega-6 fats.

Choose fruit that yields slightly to gentle pressure, the way a ripe avocado does. Cut a guava in half and scoop out its gritty goodness with a spoon. The flowery scent blends beautifully with guava’s flavors of banana, crab apple, and pineapple.

selected sources

• "Brazilian Fruits Offer a Bounty of Nutrition," NPA Now, 9/08
• "Carotenoid Content and In Vitro Bioaccessibility of Lycopene from Guava..." by U.G. Chandrika et al., Int J Food Sci Nutr, 6/08
• Melissa's Great Book of Produce by Cathy Thomas ($29.95, Wiley, 2006)

Is it done yet?

Safe roasting times

Unstuffed Bird: 325° oven
8-12 lb.	2¾ to 3 hours
12-14 lb.	3 to 3¾ hours
14-18 lb.	3¾ to 4¼ hour
18-20 lb.	4¼ to 4½ hours
20-24 lb.	4½ to 5 hours
Stuffed Bird: 325° oven
8-12 lb.	3 to 3½ hours
12-14 lb.	3½ to 4 hours
14-18 lb.	4 to 4¼ hours
10-20 lb.	4¼ to 4¾ hours
20-24 lb.	4¾ to 5¼ hours