-by Bonny MacIssac
Thanksgiving weekend is fast approaching. I am looking forward to having dinner with family and friends. This year, we are having a turkey dinner with all the trimmings. I always say, it doesn’t really matter what we have. I am just thankful we are together, and we are so fortunate to have food on our plates. So many go without in this world. The main part of this designated day to me is being mindful and thankful for all our blessings in life.
I like having turkey anytime, not just on special occasions. It’s good for you. It is one of the world’s great comfort foods and it is gaining in popularity with its health benefits. In 2025, according to the Turkey Farmers of Canada’s numbers, Canadians consumed 139.3 million kilograms of turkey in the year 2025. Per capita turkey consumption was 3.1 kilograms. An estimated 45.9 million kilograms of turkey and turkey products were purchased at retail by Canadians (excluding deli). Of that 45.9 million kilograms, 35.9 million kilograms of whole turkeys were purchased. That works out to be a total of 5.8 million whole turkeys that Canadian households consumed last year. Annual sales of turkey parts and processed turkey products in Canadian supermarkets increased from 8.8 million kilograms in 1993, to 10.0 million kilograms in 2025 (excluding deli).
For Thanksgiving last year, 2.1 million whole turkeys were purchased by Canadians, equal to 37 per cent of all whole turkeys that were sold over the year.
The facts about turkey point to a simple conclusion – turkey is a “super” food and one we should cook up more often. Take a look at these health benefits:
– Saturated fat is necessary for biological functions, hormone production, and padding for organs and energy. While saturated fat is necessary for a healthy body, most moderately-active people should be mindful of overindulging. Turkey has less than 12 per cent of the recommended daily allowance of saturated fat per 4-ounce serving.
– Protein is an essential building block for your body. Turkey is an excellent source of lean protein. One serving of turkey provides more than half your body’s protein requirement, with half the fat of beef and 30 per cent fewer calories.
– A little-known health benefit of turkey is that it contains trace minerals thought to aid in cancer prevention. Turkey contains selenium, which is essential for the healthy function of the thyroid and immune system. Selenium also has an essential role to play in your antioxidant defense system, helping to eliminate cancer-friendly free radicals in the body. Each serving of turkey contains almost half of the body’s requirement for selenium.
– The B vitamin niacin in turkey is a cancer preventer as well. Niacin also helps convert elements of the food we eat into the energy our bodies run on. Turkey is a nutrient rich food, making it a healthy choice year-round. A serving of turkey meat has 36 per cent of the daily allowance of vitamin B3 or niacin, which plays a critical role in the processing of fats in the body and 27 per cent of our recommended intake of B6, a vitamin that helps maintain steady blood sugar levels. Niacin and vitamin B6 prevent the accumulation of homocysteine in our body. High levels of homocysteine damage blood vessels and significantly increase our risk for heart disease. So turkey is very heart healthy.
The availability of turkey pieces, boneless turkey breasts, turkey cutlets, and ground turkey make including this nutritious food in our menus an easy choice, not just on special occasions.
If you are looking for something new to make with your leftovers, check out the recipes at ThinkTurkey.ca. You may recall that in May 2019, Turkey Farmers of Canada, a national organization representing Canada’s 500+ turkey farmers, the Canadian Poultry and Egg Processors Council, Turkey Primary Processing Sector Members, together, launched Think Turkey / Pensez Dindon the first national, bilingual campaign to boost turkey consumption since 2004. Worth checking out!
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I noticed in the sales flyers the last couple of weeks the usual holiday flogging of the turkeys, stuffing mixes, and of course you must have cranberries. It had me thinking about how many times other than a holiday does one eat cranberries? They are a great addition to any meal most times and yet it seems like we only give them a thought on special occasions.
Growing up, I recall going to pick cranberries with my mother at this time of year, either down by “Walker’s Beach” or in the field up by the Number 2, as it was called. The cranberries, once home, would be sorted, washed, and put in a pot to make sauce for Thanksgiving dinner. The extra amount picked would be frozen for Christmas and New Year’s.
The cranberry is one of only a handful of major fruits native to North America. It was Native Americans who first took advantage of cranberries. They mixed deer meat and mashed cranberries to make pemmican-survival food. They also believed in the medicinal value of cranberries, long before science discovered cranberry’s health benefits! Medicine men would use cranberries in poultices to draw poison from arrow wounds. They also used the rich red juice of the cranberry as a natural dye for rugs, blankets and clothing.
The cranberry got its name from Dutch and German settlers who nicknamed it the “crane berry” after the blossoms, which twist back to look like the head and bill of a crane. Over time, the name was shortened to “cranberry”.
Until recent years cranberries never received much attention. Research is finally showing what this little berry we never gave much thought to, is capable off. Cranberries are a good source of anthocyanins. Anthocyanins are compounds found in plants, particularly berries, that have powerful antioxidant properties. There’s no disputing the health benefits of anthocyanins. They have proven to be powerful nutritional tools in the quest for good health. The cardiovascular benefits of anthocyanins are the most well known; studies show that they can help prevent blood clots, improve blood circulation, relax blood vessels, and prevent artherosclerosis. But scientists have also discovered that they possess powerful anti-viral and anti-allergenic properties. Some research even suggests that they can prevent cancer and encourage tumor cell death.
A good source of vitamin C can be found in these “reds.” Vitamin C is an antioxidant and can protect your body from free radicals, which may cause heart disease and cancer. It is responsible for producing collagen. Collagen is present in your muscles and bones. Vitamin C helps your immune system. It helps you heal from scrapes and bruises. Vitamin C also keeps your gums healthy.
Since 1984, many studies have indicated that cranberries may have several health benefits, the foremost being its “anti-adhesion” effect on certain bacteria. This anti-adhesion activity is primarily due to a natural compound in the fruit called proanthocyanidins (PACs). Cranberry’s PACs contain a unique A-type structure, while most other foods contain only the more-common B-type PACs. It is cranberry’s A-type PACs that are responsible for this anti-adhesion mechanism of action. Since cranberry PACs also function as antioxidants, they provide a dual anti-adhesion and antioxidant health benefit. With more PACs and antioxidants per gram than most fruit, cranberries ward off certain bacteria and bolster the body’s defenses against free radical damage that can contribute to many chronic diseases, including heart disease.
There are many delicious ways to consume cranberries; it’s easy to benefit from the fruit’s health benefits. The folks at Ocean Spray which was formed over 80 years ago and who know their cranberries tell me that: A 250-ml glass of cranberry cocktail contains just as many bacteria-fighting PACs (natural cranberry compounds called proanthocyanidins) as: 1/4 cup of fresh or frozen cranberries, 1/3 cup of sweetened dried cranberries, or 1/3 cup of cranberry sauce.
Since we are at it, I might mention if you’d like some great recipes and other facts about cranberries you can check out Ocean Spray’s website at: www.oceanspray.ca. Always good to try something new!
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While we are on the topic, I was wondering how long do fresh cranberries last? Here’s what the experts say:
– In the fridge: You can keep fresh, raw cranberries in the refrigerator for 3-4 weeks. Refrigerate in a plastic bag or covered container.
– In the freezer: You can also freeze fresh cranberries; they’ll keep well for about 10-12 months in the freezer.
– To freeze fresh cranberries: place in freezer in airtight containers or heavy-duty freezer bags.
– There’s no need to defrost the frozen cranberries before using them for cooking or baking.
I want to wish all my readers a very Happy and safe Thanksgiving weekend. We have much to be thankful for! Enjoy.