| Real Life Recipes
Turkey Tacos |
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| Homemade Turkey Tacos How can iron deficiency be avoided? The best way to avoid iron deficiency is to serve your children a variety of iron-rich foods. There are two types of iron: heme iron and non-heme iron. Heme iron is more easily absorbed by the body. It is found in meats, chicken and fish. The darker the meat, the more heme iron it contains. For instance, red meat contains more iron than pork or chicken. Dark chicken or turkey meat contains more than light meat. Non-heme iron is not as easily absorbed as heme iron. It is found in the following foods: cereals that have been fortified with iron, lentils, beans, peas, dark leafy greens and eggs, as well as breads and pastas (both whole grain and enriched). The absorption of all dietary iron can be improved by pairing iron-rich foods with foods that are high in vitamin C. Such foods include fruit juices, citrus fruits and brightly coloured fruit and vegetables. The following is designed to appeal to children, so the meat mixture is not very spicy. If making for adults, add 1⁄2 rounded tsp crushed red pepper flakes to the mixture. Alternatively, you could sprinkle some crushed red pepper flakes onto the adults’ portion after the children have been served. Leftovers make a delicious pasta sauce or can be served over shredded lettuce with diced tomatoes and shredded Cheddar cheese to make a yummy taco salad. In fact, grown-ups can eat it as a taco salad while the kids enjoy Turkey Tacos. 1⁄2 onion, diced 2 stalks celery, diced 2 carrots, peeled and grated 2 tbsp canola oil 1 lb ground turkey 2 cloves garlic, crushed 1⁄2 cup tomato paste 1 rounded tbsp chili powder 1⁄2 tsp cumin 1 cup water 1⁄4 cup chopped cilantro (optional) Salt and pepper 12 large soft whole wheat flour tortillas (approximately 10 inches) Toppings 1 cup Homemade Salsa (page 111) 1 cup light sour cream or yogurt 10 leaves romaine lettuce, shredded 4 tomatoes, diced 1⁄3 cup diced red onion 1 avocado, diced and sprinkled with lemon juice so it doesn’t turn brown 1 rounded cup shredded Cheddar cheese • In a large frying pan, sauté onion, celery and carrots in oil over medium heat until vegetables are soft and onion is translucent, approximately 10 minutes. • Crumble in ground turkey, then add garlic and continue to sauté until turkey is browned, 10 minutes. • Stir in tomato paste, chili powder, cumin and water. • Simmer for 10 to 15 minutes. • Remove from heat, add cilantro (if using) and salt and pepper to taste. • Spoon 2 tbsp of the meat mixture onto each tortilla and allow children to choose their own toppings. • Fold tacos over and enjoy! Yield: Serves 6 (2 tacos each) Serving Suggestion: Serve with a green salad and corn on the cob. |
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