Disclosure: This is a sponsored post with Canadian Turkey. However, all views and opinions are genuine and my own.
We have spent the past couple of weeks constantly shovelling and snow-blowing all of the snow that has accumulated in our area. To be honest, I love that we are having a true Canadian winter again! For the past few years, we have had mild and wet winters which resulted in green holidays. I was thrilled to have lots of snow for the holidays this year and my kids have been enjoying playing outside doing all of the fun winter activities that snow brings.
With snow though, there is cold. We make sure to bundle up when we are out in the cold, but there were definitely a few days where we were forced to stay indoors due to extreme, frigid temperatures. Those are the days that we enjoy cozying up with our warmest blankets and slippers, and sipping on hearty, hot soup.
My family eats a LOT of soup. We absolutely love it. Anyone who knows my mom, knows she is the master of making homemade soup! She is just naturally amazing in the kitchen and creating delicious recipes every day. Although my mom sends us lots of food on an almost daily basis (including soup!), I love when I get the chance to make my own soup as well because it makes me feel proud that I am able to tap into those same skills that my mom has and produce a delicious meal for my family. It’s so fun being able to send food for my parents and have my mom exclaim how wonderful it turned out, since it is usually her being the one sending food our way.
This Quick and Hearty Turkey Barley Soup is perfect for me to throw together for my family, since life can get chaotic and there isn’t always as much time to spend in the kitchen as I would like. With the holidays officially over and a new year starting, it can be overwhelming at times to stay on track with your health and life goals. Having recipes like this can help you stay focused. This recipe is really easy to make and it is a healthy soup that fills your tummy and warms you up on even the coldest winter days. It is perfect for putting in a thermos for on-the-go, work and school lunches.
Quick and Hearty Turkey Barley Soup
Makes: 6 – 8 servings
Prep time: 20 mins.
Cook time: 60 mins.
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)
- Heat olive oil in a medium size frying pan over medium heat.
- Add onions and carrots and sauté for 4-6 minutes until softened and just beginning to brown.
- Add celery and crushed garlic. Cook 4-6 minutes.
- Add ground turkey, garlic powder, Italian seasoning and salt and pepper to taste.
- Cook an additional 7-10 minutes, until turkey is cooked through and is no longer pink. Mix to break up any larger chunks.
- Add tomato puree.
- Add turkey broth.
- Bring to a boil.
- Add barley. Lower heat to a simmer and cook for 35-45 minutes until barley is cooked.
- 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.
- Cook for 3-5 minutes until vegetables are cooked through.
TIP: 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.
Canadian Turkey wants to help you stay healthy all year long by helping you make smart choices and including turkey as a healthy and lean meat in your diet. Check out these “back to basic” tips to help you stay on track this year.
5 “back to basics” tips to eat healthy all year long
- Choose nutrient-rich foods first.
Sometimes New Year’s resolutions focus on taking food out of your diet. Turn that around! Instead, put a positive spin on it by focusing on the foods you should be adding to your diet. Choose foods that are nutrient-rich first, such as whole grains, veggies and fruit, nuts, seeds, yogurt and lean meats (ahem… turkey!). That way, you’ll enjoy what you’re eating and naturally have room for fewer of those foods you might be wanting to eat less of. Turkey is packed with nutrients like vitamin B12 (important in keeping your nervous system – the body’s electrical wiring – working well), selenium (an antioxidant mineral) and zinc (for a strong immune system).
- Cook more meals at home.
As a busy parent, you may get the time-crunch that makes you want to turn to convenience foods; but when you make more of your meals at home, you can control the ingredients that you’re serving your family. By cooking more whole foods “from scratch”, you’ll be more likely to get more good-for-you nutrients and save money at the same time – it’s win-win! Here’s a 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 enjoy for Sunday dinner and then use the leftovers to make quick meals during the week.
- Create a balanced plate: pair protein plus produce.
To build a healthy plate, combine protein-rich foods, such as turkey, with plant-based foods, such as veggies, to get more nutritional bang for your buck. What does that mean? Well, firstly you get a wider variety of nutrients. But also, it creates a super food synergy with certain nutrients working together to increase absorption of other nutrients. Turkey pairs perfectly with all produce! There are so many delicious ways to put turkey + veggies on your plate.
- Practice smart snacking.
When you’re hungry in between meals, a small snack made with nutritious foods can help keep your energy levels up and keep you from overeating at your next meal. Leftover turkey is ideal for when you need a snack to keep you nourished between meals; the protein helps manage munchies and fight cravings for sweet treats. Pair it with a veggie or fruit and you’ve got a smart snack!
- Bump up the protein.
If being more active, feeling more energized, or maintaining a healthy weight are part of your New Year’s resolutions, then put protein on your plate too! Along with your workout routine, eating 20 to 30 grams of quality protein with your meals can help build and maintain muscle. Turkey is the power protein of choice – it’s an excellent source of high quality protein. Each 100-gram serving is lean and packs in about 30 grams protein.
Check out canadianturkey.ca for more tips and recipes that will help inspire you to get creative in the kitchen and help you maintain your 2018 healthy living goals.
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