Everyday Meals ~ Quick and Hearty Turkey Barley Soup

The beginning of a new year signals a fresh new start for many Canadians. Some people like to set goals to start eating better. Picking a protein that is versatile is key to making meal planning an easy task to perform for busy families. With all of the choices available, which one should you turn to? Have you considered turkey? Yes! Even after the holidays, this bird is a great choice, and Canadian Turkey has a gaggle of nutritious meal options for families to help you #PowerUpWithTurkey and  prep ahead for their busy weekly meals!

 

Add a Healthy Touch to Every Day Meals with Canadian Turkey
Photo Credit: Canadianturkey.ca; Canadian Turkey logo.

 

Add a Healthy Touch to Everyday Meals with Canadian Turkey!

 

Choosing healthier ingredients to create tasty meals is not a compromise families have to make! Did you know how many ways turkey can be incorporated into a meal that is not only nutritious but delicious as well? This power-packed protein can be used to substitute other meat protein in nearly every recipe. It can also be a welcome addition to every meal you enjoy during the day (lunch, dinner, and yes, even breakfast!) to help supply your family with enough energy to get through a hectic day.

Were you aware that both the dark and white meat of a turkey work well with different spice profiles? This way, you are able to switch up how you prepare your meals according to their tastes without sacrificing on flavour. Canadian turkey is also a terrific ingredient that can also be repurposed into other meals throughout the week. Having the knowledge that your meals for the week are in your fridge or freezer, ready to go, takes a lot of the “What’s for Dinner” stress off of your shoulders.

 

Add a Healthy Touch to Every Day Meals with Canadian Turkey
Photo Credit: Canadianturkey.ca; roasted turkey with cornbread cranberry stuffing.

 

Turkey is also a protein that is a healthy option for families to eat and enjoy, it would be great to add to your meals if you are planning to eat healthier this new year! Not sure where it would fit in to your new meal plans? Use these five “back to basics” tips to eat healthier throughout the year with lean, nutrient-rich turkey!

  1. Choose nutrient-rich foods first

Instead of removing certain foods from your diet, change this thought into focusing on adding food to your diet. Choose foods that are nutrient-rich first, such as whole grains, veggies and fruit, nuts, seeds, yogurt and lean meats (you know, like turkey). This allows you to enjoy what you eat and to still have room for fewer of those foods you might be wanting to eat less of. Why is turkey such a power-packed protein? It is packed with nutrients like vitamin B12 (key in keeping your nervous system working well), selenium (an antioxidant mineral) and zinc (for a strong immune system).

  1. Create a balanced plate: pair protein plus produce

A healthy plate combines protein-rich foods, such as turkey, with plant-based foods, such as veggies, to get as many nutrients as you can in a meal. Having as many balanced nutrients during every meal also creates a super food synergy that increases your body’s abilities to take in other nutrients. A great aspect of turkey is that it pairs well with all produce. There are so many flavour combinations that can accompany turkey on a plate to make a delicious and nutritious meal.

  1. Cook more meals at home

There have been many times when the hustle and bustle of a busy life makes us turn to convenience foods to serve for families. When more of your meals are made at home, you are able to control the ingredients being served to your family. When you make your foods “from scratch”, you will be more likely to get more good-for-you nutrients and save money in your pocket! Check out this turkey time-saver tip: Cook once, eat twice with planned leftovers. On the weekend, roast a whole turkey, a large turkey breast or extra thighs to eat for Sunday dinner and then add the leftovers to create quick meals during the week.

  1. Bump up the protein

Are you looking to be more active, feel more energized, or maintain a healthy weight this New Year? Once way to help accomplish this goal is by adding protein to your plate! Along with your workout routine, eating 20-30 grams of quality protein with your meals can help you build and maintain muscle. Turkey is a great power protein to turn to. It is an excellent source of high quality protein. Each 100-gram serving is lean and contains about 30 grams of protein.

Winter is a great time to enjoy a pipping bowl of soup. Take a look here to see how to create this Quick and Hearty Turkey and Barley Soup for your family to sip on and enjoy from scratch!

 

Add a Healthy Touch to Every Day Meals with Canadian Turkey
Photo Credit: Canadianturkey.ca; Quick and Hearty Turkey Barley Soup

 

QUICK AND HEARTY TURKEY BARLEY SOUP
Prep Time
20 hrs
Cook Time
2 d 12 hrs
 
Servings: 6
Ingredients
  • 2 lbs. ground Canadian turkey
  • 1 tsp. olive oil
  • 1 cup onion minced
  • ¾ cup carrot minced
  • ¾ cup celery minced
  • 3 cloves garlic crushed
  • 1 tbsp. garlic powder
  • 1 tbps. ground Italian seasoning
  • Salt and pepper to taste
  • 2 cups tomatoes puree
  • 8 cups turkey broth
  • 1 ½ cups barley
  • 2 cups frozen vegetables or fresh if preferred
Instructions
  1. Heat olive oil in a medium size frying pan over medium heat.
  2. Add onions and carrots and sauté for 4-6 minutes until softened and just beginning to brown.
  3. Add celery and crushed garlic. Cook 4-6 minutes.
  4. Add ground turkey, garlic powder, Italian seasoning and salt and pepper to taste.
  5. Cook an additional 7-10 minutes, until turkey is cooked through and is no longer pink. Mix to break up any larger chunks.
  6. Add tomato puree.
  7. Add turkey broth.
  8. Bring to a boil.
  9. Add barley. Lower heat to a simmer and cook for 35-45 minutes until barley is cooked.
  10. Add 2 cups frozen vegetables. Quality frozen veg will help cut down on prep time. If using fresh vegetables, extend cooking time until cooked through.
  11. Cook for 3-5 minutes until vegetables are cooked through.
  12. Serve!
Recipe Notes

This recipe makes a large quantity perfect for batch cooking. You can make it ahead, re-heat half for a weeknight meal and then freeze the other half for a quick weeknight dinner or weekend lunch later on.

 

  1. Practice smart snacking

Do you get peckish in between meals? Turning to small snacks made with nutritious foods can give you a hand to help maintain your energy levels and deter you from overeating at your next meal. Leftover turkey is ideal choice when you need a snack to keep you nourished between meals. Proteins help to manage munchies and fight cravings for sweet treats. Combine turkey with a veggie or fruit to create a smart snack!

Are you excited to see other ways to #PowerUpWithTurkey this New Year? Head over to Canadian Turkey’s website to get inspired with a wide variety of recipes that will help you put together heathy and tasty meals your family will enjoy eating!

 

Add a Healthy Touch to Every Day Meals with Canadian Turkey
Add a Healthy Touch to Every Day Meals with Canadian Turkey

 

Want to see what Canadian Turkey can do to help make your New Year a more nutritious one? You can visit them on their website or connect with them on their Facebook, Twitter, Instagram, Pinterest, and YouTube pages!

Disclaimer: This post was generously sponsored by Canadian Turkey.

 

 

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Comments

  1. Not entering because I’m in the US but wanted to share that one of the things I do is mix ground turkey with ground beef when the family starts missing the beef flavor but I like the turkey.

  2. turkey is packed with high quality protein used for building and repairing the body. It’s also used for fuel and energy when you don’t enough calories from carbs and fats

  3. I love my turkey and it’s so versatile not to mention packed full of protein and very lean too. It also has zinc (for a healthy immune system), selenium (an antioxidant mineral) and vitamin B12 (keeps your nervous system working well). Dark meat (100-gram serving) is also a source of iron. A turkey is a wonderful healthy meat.

  4. Believe it or not I’m allergic to chicken so turkey is my replacement 🙂 That’s why I choose Canadian Turkey every time.

  5. Turkey is one of my favourite proteins. It is lean and versatile! I love using ground turkey in sauces and burritos, etc. Yum! Thank you:)

  6. Turkey is a great choice for us because it is a lean protein. Each 100 gram serving of turkey has about 30 grams of high quality protein. It is also very affordable compared to many other proteins.

  7. Turkey is perfect for my family’s nutrition because it provides us with much needed Vitamin D. We can’t eat dairy so getting enough Vitamin D can be a struggle.

  8. Canadian turkey is great for our family because:
    We are a low income family, when turkeys go on sale we stock up as one turkey gives us a week if not longer of meals(turkey dinner, turkey burgers, hit turkey sandwiches, turkey pot pie, turkey soup, etc.
    Lean meat which is great!

  9. I learned turkey is a great choice because it a a high quality lean protein that is low in fat which is great for my family.

  10. turkey is a great value for families – it’s lean, solid protein, has lots of minerals and vitamins, is extremely versatile in how you can use it, and it’s tasty. the family loves it. thanks

  11. For me it’s that turkey contains heme iron that is easily absorbed by your body. I’m always borderline on iron when I go to donate blood.

  12. Personally, I love that turkey is a source of heme iron; which I desperately need. I am iron deficient and struggle to keep my levels up.

  13. Canadian turkey is a nutritious choice for my famly because it contains easily-absorbed zinc, which helps build a strong immune system. Perfect during these winter months!

  14. Canadian Turkey is a nutritious choice for my family because it easy to cook with, and makes lots of healthy lunches for days after, as they are fresh homemade and full of nutrients

  15. I love that turkey is naturally low in sodium and a good source of potassium, which can be difficult to easily add to your diet. We are big turkey fans in this house! Thanks for the super giveaway opportunity.

  16. Turkey is packed with protein! Each 100-gram serving of turkey has about 30 grams of high quality protein to help you feel energized and satisfied and to help keep your muscles healthy and happy.

  17. Turkey is a nutritious choice for my family because it is packed with protein and it is a leaner choice compared to other meats.

  18. Turkey is a great choice for my family because it contains vitamin B12, a great source of protein and you can use turkey to make so many different meals so it is never boring!

  19. It’s a great choice for my family because I’ve really been focusing on food substitutions for weight loss & health so I’ve been using ground turkey a lot for dishes like tacos & casseroles. It really makes a difference since it has just over half the fat of lean ground beef.

  20. Love that turkey is a protein and quality nutrient rich source of food; its is full of easy to absorb iron, zinc and selenium. Which is awesome because I struggle with nutrient absorption and iron deficiency.

  21. Turkey is so good! it’s lean, a good source of protein, low in fat, and it’s so good to be able to support Canadian farmers! 🙂

  22. Canadian turkey is a great nutritious choice for my family diet to its high protein content. Its also very versatile, so I can easily make a variety of high protein meals for my family!

  23. 20 to 30 grams of protein at each meal – Each 100-gram serving of turkey has about 30 grams of high quality protein. They have you covered!!!!

  24. turkey is a great source of lean protein, I like cooking a smaller sized one and then freeze some for soups, stirfry’s, and other recipes

  25. Turkey is full of Niacin which helps convert the food you eat into usable energy for your body. Niacin also helps maintain a healthy nervous system and plays a role in making DNA

  26. Turkey provides several nutrients we need for good health including protein (to build muscle), zinc (for a healthy immune system), selenium (an antioxidant mineral) and vitamin B12.

  27. Turkey is an excellent source of vitamin B12 – something we all need and food sources are the best sources of vitamins I think.

  28. Turkey contains phosphorus. Phosphorus helps our bodies make the protein it needs for growth and maintenance of all the cells of the body.

  29. My family loves a good tasty Canadian turkey because it is so healthy and useful to make many meals. We even make a yummy homemade soup with the carcass.

  30. A turkey is a wonderful healthy meat. Full of protein and very lean too. It also has zinc, vitamin B12system working Dark meat is also a source of iron.

  31. turkey is certainly a great value – full of protein, minerals, is low fat; is easy to work with; and everyone here loves it so they will eat it. thx

  32. Canadian turkey is a great nutritious choice for my family because it is something that my entire family enjoys. We love to eat turkey in many different ways, It is great for a lunch,snack,dinner or supper.

  33. I love the fact that turkey is so versatile and you can make it in lots of different ways. It’s packed full of protein, is lean and a very healthy meat.

  34. Canadian turkey is a great nutritious choice for my family because it is a lean meat that offers a nutritious choice including zinc, selenium, niacin and vitamin D and B12. Each 100 gram serving of turkey has approx. 30 grams of high quality protein.

  35. I love ground turkey! It’s also extra lean with just 8.7 grams of fat per 100-gram serving. Ground turkey has just over half the fat of lean ground beef

  36. Canadian Turkey is a great source of bone-building Vitamin D. Vitamin D also helps fight off infections and has an important role in keeping your immune system healthy. That is another reason it is a great choice as most people need more Vitamin D.

  37. Turkey’s so versatile not to mention packed full of protein and very lean too. Turkey is a wonderful. healthy meat perhaps even the healthiest meat on the market.

  38. Canadian Turkey contains Selenium which is great for our skin and it works as an antioxidant. It keeps our immune systems and our thyroid working properly.

  39. Before this I didn’t know that turkey contains heme iron that is easily absorbed by your body. I’m always borderline on iron when I go to donate blood.

  40. Protein helps keep you strong as you age and turkey is a great source of protein. This would help us as we are in the age group where we need to keep strong.

  41. Turkey is a wonderful healthy meat. Full of protein and very lean too. It also has zinc, vitamin B12. Dark meat is also a source of iron.

  42. Turkey is a great source of Niacin which helps the body convert food into usable energy for your body, helps maintain the nervous system and create chemicals that regulate your body. I struggle with proper food absorption, so this would be a perfect addition to my diet. Thanks!

  43. Turkey contains a small amount of fat but that is good because fat is needed to build hormones and to absorb the fat-soluble vitamins A, D, E and K.

  44. Turkey is a great choice for us because it has lean protein and protein helps with weight management and promotes muscle growth.

  45. Turkey is a great choice for our family because it’s used to fuel our bodies, especially when we don’t get enough calories from carbohydrates or fat.

  46. Turkey is a great choice as hubby loves the dark meat which only has 8 grams of fat and I like the white which only has 3 grams of fat in a 100 gram serving. Both are lean and delicious.

  47. Turkey is a good or excellent source of phosphorus which combined with calcium helps build strong healthy bones and teeth so it is a great choice for us.

  48. Turkey is packed with protein! Each 100-gram serving of turkey has about 30 grams of high quality protein to help you feel energized and satisfied and to help keep your muscles healthy and happy.

  49. Turkey is a great choice for us because it contains heme iron which is easily absorbed unlike non-heme such as those found in spinach that are not as easily absorbed by the body. Turkey on a spinach salad tastes great and the turkey also helps your body to absorb the iron found in the leafy greens.

  50. Turkey is naturally low in sodium, so if you are looking to lower your blood pressure or better your heart health, turkey is a great addition to the diet. Thanks!

  51. Turkey’s so versatile not to mention packed full of protein and very lean too. It also has zinc, selenium and vitamin B12. Dark meat is also a source of iron. Turkey is a wonderful, healthy and nutritious meat.

  52. Dark turkey meat is considered a favourite for those that know that this meat is particularly moist. Often bypassed by white meat lovers, the dark turkey meat is tasty and nutritious in its own right.

  53. Turkey is a great source of selenium which helps keep your skin looking good. It is also being studied for its role in prevention of cancer and it’s potential in protecting age-related decline in brain function.

  54. Turkey contains Vitamin D. Vitamin D is found naturally in only a few foods – turkey being one of those foods. One of the main roles of vitamin D is to partner with calcium to build and maintain strong and healthy bones and teeth. It also fights off infections and boosts immunity. So important for me as I am immuno-compromised AND I am also of a darker skin tone (and need more Vitamin D, than the average person).

  55. Canadian turkey is a great nutritious choice for my family because it is high in iron – I am always looking for good iron sources!

  56. Canadian Turkey is a good choice for us because it is filled with Phosphorus. Phosphorus helps our bodies make the protein it needs for growth and maintenance of all the body’s cells.

  57. Niacin is a B vitamin, also known as vitamin B3. Like the other B vitamins, niacin is water- soluble, so it’s not stored in your body; you need to eat foods containing niacin every day

  58. I was just reading that turkey is a sourced of easily absorbed iron – hemme iron. I did not know that and that’s another reason to love this protein 🙂

  59. Canadian Turkey is a great choice for us because all fresh cuts of turkey are low in sodium and a source of potassium, so eating turkey is a good choice to keep our blood pressure lower and hearts healthy.

  60. Turkey pairs perfectly with all sorts of vegetables and fruits. Enjoying turkey with your veggies not only tastes
    great, but it also helps boost your body’s absorption of the iron and zinc found in the plant foods on your plate.

  61. It’s perfect for us since turkey is a lean source of protein. We try to eat lower fat cuts of meat in our house, turkey is a fave.

  62. All turkey is a healthy choice, but you’ll be happy to know that dark turkey meat is lean, with just 8 grams of fat per a 100-gram serving.

  63. As far as I’m concerned turkey is one of the best meats out there. It’s tasty, lean, full of protein and nutrient rich too.

  64. Canadian Turkey is a great choice because of all the protein it contains. Protein is used to make enzymes, hormones and other compounds we need for health.

  65. Turkey – all cuts – is an excellent source of vitamin B12 which helps keep your nervous system – the body’s electrical wiring – working well.

  66. Turkey is a great choice for us because it contains Zinc. Zinc helps heal wounds so with a diabetic hubby who is prone to hard to heal sores this is important. I also found it interesting that you need Zinc to help taste and smell your food.

  67. Turkey is nutritious because it’s got high quality protein, it’s lean, it gives you iron, vitamin B12, niacin, vitamin D, potassium and phosphorus

  68. Niacin helps convert the food you eat into usable energy for your body.
    Niacin also helps maintain a healthy nervous system and plays a role in making DNA
    Niacin helps enzymes (natural chemicals in your body) to function properly.
    Turkey – all cuts – is an excellent source of niacin.

  69. Canadian Turkey is a great choice for us because it contains Vitamin B12. It is a vitamin we need daily as it is water soluble so it is not stored in the body.

  70. enjoying turkey on a spinach salad not only tastes great, but the turkey also helps your body to absorb the iron found in the leafy greens.

  71. Animal foods, like turkey, have all nine essential amino acids in amounts that your body needs, so they are called “complete” proteins and are considered high quality.

  72. Fresh Canadian Turkey is a great choice for us as it is low in sodium. Doctors are always warning people that too much sodium can lead to health problems such as high blood pressure, heart disease and stroke.

  73. Turkey is a wonderful, healthy and nutritious meat with plenty of protein and very lean too. It also has zinc (for a healthy immune system), selenium (an antioxidant mineral) and vitamin B12 (keeps your nervous system working well). Dark meat (100-gram serving) is also a source of iron.

  74. Turkey has a high quantity of Zinc which helps immunity and heal wounds; plus you need it to smell and taste food! Its a great addition to your daily diet.

  75. Phosphorus is an essential mineral that works in many ways in your body:

    Phosphorus works with the B vitamins in helping your body to convert food into energy.
    Phosphorus helps your body to make the protein it needs for growth and maintenance of all your body’s cells.
    Phosphorus is one of calcium’s partners in building strong, healthy bones and teeth.
    You get phosphorus in high amounts in protein-containing foods, such as turkey. In fact, turkey is a good or excellent source of phosphorus.

  76. Turkey is a great choice for us because it is a lean protein and so I substitute it in a lot of recipes that I used to use ground beef in.

  77. Whether you’re making a burger, a pasta dish, stuffed peppers, chili or tacos, ground turkey is the perfect
    choice for all your ground meat recipes

  78. Think of the mineral zinc like your inner boxer; it’s a key nutrient that helps your body fight off infections and heal wounds.All cuts of turkey will provide you with some body-boosting zinc, but ground turkey and dark turkey meat have the most; they are considered “excellent sources” of zinc. *

    You need zinc every day for good health:

    Zinc is vital for optimal growth and development.
    Zinc is good for your skin; it helps to heal wounds.
    Zinc is awesome for immunity: it helps build and strengthen your immune system.
    Zinc is needed to help you to taste and smell your food.
    An added bonus: turkey contains zinc that your body can easily absorb. Although you can get zinc from plant foods (e.g. whole grains), your body absorbs the zinc found in animal foods, like turkey, more easily.

  79. Turkey provides you with heart healthy POTASSIUM which is an essential mineral that helps regulate fluid balance, heart function, blood pressure, and nerve and muscle activity.

  80. Turkey has Vitamin B12; its great for keeping your nervous system running and the development of DNA and red blood cells. Plus it provides you with energy; as someone who suffers from lethargy, this is great!

  81. I think it’s a nutritious choice for us because I can use it in all of my recipes, using it instead of less healthier meats

  82. Turkey is a very good source of protein. This helps the body recover from rigorous activity and repair muscles that may be injured. It’s also a good source of energy.

  83. Turkey is a good choice for us because it is a lean protein. It has just enough fat to help build hormones and to absorb the fat-soluble vitamins A, D, E and K.

  84. I have high cholesterol so for me it’s important that not only is turkey a source of nutrients but also that it’s very lean too.

  85. Turkey is an excellent source of high quality protein promoting muscle growth, calorie burning, and satiety which are all important for achieving a healthy weight.

  86. ll turkey is a healthy choice, but you’ll be happy to know that dark turkey meat is lean, with just 8 grams of fat per a 100-gram serving. And, dark meat is especially rich in iron, selenium and zinc. Dark meat lovers rejoice!

  87. Vitamin D is known as the sunshine vitamin. That’s because your body can make vitamin D through exposure to sunlight on your skin. Vitamin D is found naturally in only a few foods – turkey being one of those foods.One of the main roles of vitamin D is to partner with calcium to build and maintain strong and healthy bones and teeth. In fact, vitamin D recommendations increase for older adults (71years+) in order to help reduce risk for osteoporosis.

    Vitamin D can also help you fight off infections as it plays an important role in keeping your immune system healthy.

    Vitamin D is also being studied for its role in reduction of risk for certain cancers, such as colorectal cancer; however, more research is needed to understand that role.

    Move over sunshine; many cuts of turkey are a source of Vitamin D!

  88. Turkey is a good choice for us because is has potassium. A higher potassium intake can help reduce the amount of sodium that your body retains which helps a lot if you have high blood pressure.

  89. Sodium is a mineral that you’ve likely heard you need to reduce. While it’s true, many of us get too much of it, we do need sodium to stay healthy.Sodium helps regulate blood pressure and muscle and nerve activity. Although we need some sodium in our diet, too much can lead to health problems such as high blood pressure, heart disease and stroke.

    All fresh cuts of turkey are low in sodium. Choosing more fresh foods, like turkey, that are naturally low in sodium, and cooking more meals at home, are two smart steps you can take for good health.

    Tasty Tip: Since turkey is so flavourful, you don’t need to soak your bird in a salty marinade to make it tasty, like some other cuts of meat.

  90. Turkey is a great choice for us because it is high in protein.
    Protein is a macronutrient so we need a lot of it to maintain good health. Protein builds, maintains and repairs cells in our body.

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