Thanksgiving Turkey

First, buy the right size

Rule of thumb is 1 pound of turkey per person. If you want leftovers – 1.5 per person.

  • Less than 8 people: 10 to 12 pound turkey.
  • For 8 people: 10 to 12 pound turkey
  • For 12 people: 14 to 18 pound turkey
  • for 16 people: 18 to 24 pound turkey
  • More than 16 people: It’s best to buy two turkeys rather than one monster sized turkey.

Roast Turkey Ingredients

Besides the turkey, you just need herbs, aromatics, and a little seasoning. Simple really is best!

  • Turkey: Any whole frozen (or fresh) turkey at the market works.
  • Better to use Fresh Herbs if you can: Rosemary, thyme, and sage are classic poultry herbs.
  • Onion and Garlic
  • Lemon
  • Butter
  • Salt and Pepper

Thaw The Turkey Properly

Rule of thumb –  It takes about 24 hours per 5 pounds of turkey to properly thaw in the fridge. Best to let it thaw for 3 to 4 days before the big day.

You do NOT Need to Wash It

Any bacteria on the turkey will get killed in the oven while baking.

Equipment

  • Roasting Tray
  • Meat Thermometer
  • Knife

How to Prepare and Cook Turkey

Once it is thawed, remove giblets. Let it rest at room temperature for an hour. Remove the bag of giblets and the neck, found in the large cavity and sometimes the smaller neck cavity (check both areas just to make sure you got everything out). You can save these items for gravy or discard them.

Pat dry and stuff. Pat the turkey dry with a paper towel.

Season and stuff your bird.  Season the inside of the turkey generously with salt and pepper, and stuff the cavity with quartered onion, lemon, and fresh sprigs of herbs. If anything, go lighter on the sage than the other herbs, as it’s more potent.

Make herb butter. Make the herb butter by stirring together the softened butter, garlic, salt, pepper, rosemary and thyme in a small bowl.

Spread herb butter all over. Loosen the skin of the turkey on top of the breasts by gently sliding your fingers underneath. Add about 1/3 of the herb compound butter and spread it evenly underneath the skin. Spread the remainder of the herb butter all around the outside of the turkey.

Don’t truss the legs! Trussing prevents the air from circulating properly, leaving the meat to cook unevenly. So even though your mom (and likely grandmother) did it, skip it.

Cook the turkey. Place the turkey on a roasting rack or on a bed of veggies (or both – which is what we do) and cook!

How Long to Cook a Turkey

Unstuffed turkey takes about 30 minutes faster than a stuffed turkey. On average, plan for about 15 minutes per pound of turkey. The BEST gauge is the temperature. You want to cook the turkey to 158° to 160°F (measure at the thickest part of the thigh or breast). Use this as a guide only:

  • For a 10 to 14 pound turkey: 2 ½ hrs to 3 ½ hrs
  • For a 14 to 18 pound turkey: 3 ½ hrs to 4 ½ hrs
  • For a 18 to 22 pound turkey: 4 ½ hrs to 5 ½ hrs

Check the temperature every 10 minutes once you reach 70-75% of the desired temperature (112° to 120°F). Remember that ovens can cook slightly hotter or cooler. Place aluminum foil on top if you see the skin browning too quickly.

IMPORTANT: Let Your Turkey Rest

Let it rest for at least 30 minutes. This makes for a juicer turkey.

Carving a turkey

Slice off the legs and thighs. To do this, slice through the skin between the leg and the breast. Then pull back on the leg, laying it flat outward, and push up on the joint from underneath. You may hear a slight pop. At that point, use your knife to cut around the joint and remove the leg and thigh completely. Repeat this process on the other side and set these pieces aside.

Remove the breasts. Slice down on either side of the breast bone, using long strokes. As your knife hits the bottom, use your thumb to gently pull the breasts outward, continuing to slice down and out until the breast meat is removed. If needed, you can slice horizontally at the bottom of the breast from the outside to help remove it. Repeat this process on the other side and set the breasts aside.

Remove the wings. Gently pull the wings away from the body and slice through the joint to remove it. You can remove the wing tips (there’s really no meat here), and they’re great for stocks. Then set the wings aside.

Separate the drumstick from the thigh. Now that all the meat is removed from the turkey, flip this piece over so it’s skin side down and you can see the natural separation between the drumstick and the thigh. Slice through the meat and gently pull pack on the drumstick to expose the joint, then slice through it. You’ll have two pieces, the drumstick and the thigh.

Remove the bone from the thigh. Use your knife to slice around the thigh bone, preserving as much meat as possible.

Slice up the meat. There’s two things to remember here. First, slice against the grain for tender pieces of meat. And second, use a very sharp knife to keep the skin attached to each piece.

Thanksgiving Cranberry Sauce

Best Cranberry Sauce Ever

It is a question as old as Thanksgiving Dinner itself – canned or homemade cranberry sauce!

Ingredients

  • Cranberries: Fresh or frozen cranberries
  • Sweetener: A touch of honey or maple syrup adds just the right amount of natural sweetness
  • Orange Juice and Water:  a splash of orange juice adds a delicious depth and is optional.

How To Make Fresh Cranberry Sauce

Wash your cranberries. If using fresh cranberries.

Boil the sweetener, OJ and water. 

Add the cranberries and simmer. Stir in the cranberries, bring the mixture back to a boil, then reduce the heat to a simmer. Let it simmer for 5 to 10 minutes while stirring occasionally. The cranberries will burst and the sauce will start to thicken. Once thickened, let it cool.

Let it cool. Let the cranberry sauce cool for about 15 minutes. Then transfer it to a container(glass is preferable) and let it cool in the fridge to thicken up.

You can make this ahead of time.

  • Storage tips: This will last for 1 to 2 weeks in an airtight container in the fridge. or up to 3 months if you freeze it. Let it thaw in the fridge overnight.

Thanksgiving Cheesey Potato Casserole

Family favorite

Ingredients

  • 32 oz shredded potatoes Buy frozen – thaw first
  • 8 oz sour cream can use low fat
  • 1 stick butter melted
  • 1 can cream of chicken soup
  • 2 cups mild cheddar shredded
  • 1 tsp salt
  • 1/2 tsp pepper
  • 2 cups corn flakes (measured before crushing) crushed in blender if measured after crushing – 1 cup

Instructions

  • Preheat oven to 350 degrees
  • mix all ingredients except corn flakes
  • pour into greased aluminum pan – half tray
  • sprinkle the corn flakes on
  • bake at 350 for 50 to 60 minutes
  • can make ahead of time and bake that day

Chicken – Baked Thighs

  • Paprika
  • Garlic powder
  • Black pepper
  • Dried thyme

Dab chicken dry.

Rub the chicken thighs down with light olive oil.

Apply ingredients to both sides of the chicken to your taste.

Place chicken on a cooking rack.

Bake at four hundred and twenty five degrees for 30 to 40 minutes or until the chicken reaches the appropriate temperature of 165.

Then broil on high for about 2 minutes.

Vinaigrette – Garlic Expressions

Castello di Verrazzano

Keto Vegetable Carb List

Low-carb veggies

Alfalfa sprouts  1 cup  1g carbs
Asparagus  1 cup  5g carbs
Bok choy  1 cup  2g carbs
Cauliflower  1 cup  5g carbs
Celery  1 cup  3g carbs
Eggplant  1 cup  5g carbs
Green beans  1 cup  5g carbs
Green bell pepper  1 cup  7g carbs
Green cabbage  1 cup  5g carbs
Green onion/scallion  1 cup  7g carbs
Kale  1 cup  1g carbs
Leeks  1 cup  12g carbs
Lettuce  1 cup  1g carbs
Mustard greens  1 cup  3g carbs
Okra  1 cup  7g carbs
Onion  1 cup  15g carbs
Radishes  1 cup  4g carbs
Red cabbage  1 cup  5g carbs
Spinach  1 cup  1g carbs
Sweet red pepper  1 cup  7g carbs
Swiss chard  1 cup  1g carbs
Tomato  1 cup  7g carbs
Turnips  1 cup  8g carbs
Zucchini  1 cup  4g carbs

High Carb veggies

Black-eyed peas  1 cup  100g carbs
Butternut squash (chopped)  1 cup  16g carbs
Carrot (chopped)  1 cup  12g carbs
Corn 1 cup  27g carbs
Garbanzo beans  1 cup  126g carbs
Green peas  1 cup  120g carbs
Lima beans  1 cup  112g carbs
Parsnips (sliced)  1 cup  24g carbs
Pinto beans  1 cup  120g carbs
Plantains (sliced)  1 cup  47g carbs
Potato (diced)  1 cup  27g carbs
Pumpkin (chopped)  1 cup 12g carbs
Sweet potato (chopped)  1 cup  27g carbs
White beans  1 cup  122g carbs

Keto – what to eat

Proteins & Fats (The Foundation)

 Meats: Grass-fed beef, free-range chicken, pork, lamb, organ meats.
 Seafood: Fatty fish like salmon, sardines, mackerel, shrimp, lobster.
 Eggs: A perfect keto staple, great for snacks or meals
 Healthy Fats: Avocado, olives, nuts (macadamia, pecan, Brazil), seeds, coconut oil,
ghee, olive oil, avocado oil.

Vegetables (Low-Carb)

 Leafy Greens: Spinach, kale, arugula, lettuce, chard.
 Cruciferous: Cauliflower (great for ricing/pizza crust), broccoli, cabbage.
 Others: Asparagus, zucchini, mushrooms, bell peppers, celery, cucumber, Bok choy.

Dairy & Alternatives

 Full-Fat: Cheese, heavy cream, half-and-half (in moderation).
 Keto-Friendly Yogurt: Almond milk-based options like Kite Hill.
Snacks & Pantry Staples
 Crunchy: Pork rinds (pork cracklings).
 Bars: Brands like Love Good Fats, Primal Kitchen.
 Sweets (Stevia-sweetened): Lily’s chocolate.
 Condiments: Avocado oil mayo, sugar-free sauces, pesto.
 Drinks: Black coffee, unsweetened tea, Zevia soda.

Chicken-Keto Coconut Thai red curry

1 pound chicken breast or thighs chopped into 1″ pieces
salt + pepper
1 tablespoon coconut oil
2 zucchinis chopped
1 red bell pepper sliced
1 bunch green onions sliced
1 yellow onion sliced
1 teaspoon fresh ginger peeled and chopped
2 cloves of garlic grated or finely minced
2 tablespoons red thai curry paste or more to taste
1 13.5-ounce can full fat coconut milk
Garnish Options: red pepper flakes, fresh cilantro, wedge of lime
Serve With Options: cauliflower rice, on top of a baked sweet potato, regular rice if it works with your diet

INSTRUCTIONS

Heat a cast iron skillet over medium heat.

Pat the chopped 1 lb chicken breast or thighs dry and season with salt + pepper.

When the skillet is warm, add 1 Tbsp coconut oil and cook the chicken breast until golden brown and cooked thru, about 8 minutes, stirring occasionally. Transfer the cooked chicken to a plate.

With the heat still over medium heat, add in all the zucchini, bell pepper, green onions and white onion. Season with salt + pepper. Cook the vegetables until starting to brown slightly on the edges, but still crisp tender, about 6-8 minutes, stirring occasionally.
(2 zucchinis,1 red bell pepper,1 bunch green onions,1 yellow onion)

Add the 2 cloves minced garlic and 1 tsp grated ginger, cook for 30 seconds until fragrant.

Return the cooked chicken to the skillet. Add in the 2 Tbsps red thai curry paste and (13.5 oz) can of coconut milk, stir to combine. Cook for 1-2 minutes until heated thru.

Spoon the coconut chicken thai curry over cauliflower rice (or regular rice or baked sweet potato) and serve warm. Top with desired garnishes.

Notes
Pro Tip: For keto, I always choose canned, unsweetened full-fat coconut milk. Avoid coconut creamer or boxed milk – they often sneak in sugar and don’t give the same creamy texture.
Ingredient Swap: You can use shrimp, sliced turkey, ground pork, or even tofu to make this curry suit your preferences or dietary needs.
Veggies: Mix and match based on what’s in your fridge – broccoli, mushrooms, spinach, green beans, kale, or squash all work.
Spice Level: This version is mild enough for kids. Add Thai chiles or extra red pepper flakes if you want heat.
Whole30 Tip: Check labels to ensure your curry paste and coconut milk are compliant.
Meal Prep Friendly: Stores beautifully for up to 5 days in the fridge.
Nutrition
Calories: 358 | Total Carbs: 9.9g | Protein: 16.8g | Fat: 29.3g | Fiber: 2.2g | Net Carbs: 8g

 

MCT Plan

MCTs (medium‑chain triglycerides) are a type of fat found naturally in certain foods—especially coconut products and some dairy—that may support weight loss by increasing energy burn, reducing appetite, and being metabolized faster than typical fats. They’re not magic, but the research shows they can be a helpful tool when used strategically.

⚖️ How MCTs May Support Weight Loss

🔥 1. Faster Fat Burning

MCTs are absorbed quickly and go straight to the liver, where they’re used for energy rather than stored as body fat. This can slightly increase calorie burn and fat oxidation.

😌 2. Reduced Appetite

Some studies show MCTs may increase satiety hormones, helping you feel fuller and potentially eat fewer calories.

⚡ 3. Quick Energy Source

Because they convert to energy rapidly, MCTs are popular in keto and low‑carb diets to help maintain energy and mental clarity.

🧠 4. Support for Ketosis

MCTs help produce ketones, which can make a ketogenic diet easier to maintain and may indirectly support fat loss.

🍽️ Foods Naturally High in MCTs

You don’t have to use supplements—some whole foods contain MCTs:

Food Approx. MCT Content Notes
Coconut oil ~62–65% MCTs Highest natural source; mostly lauric acid (C12)
Palm kernel oil High Similar profile to coconut oil
Butter & ghee Small amounts Contains C8, C10, C12
Cheese Small amounts Especially goat and sheep dairy
Whole milk Trace amounts Not a major source

🥄 How People Use MCTs for Weight Loss

(From research and common practice)

  • Add 1 tsp–1 tbsp of MCT oil to coffee or smoothies (start small to avoid stomach upset)
  • Use coconut oil for sautéing or cooking
  • Add MCT-rich dairy (butter, ghee) in moderation
  • Use MCT oil as part of a low‑carb or keto eating pattern for best effect

⚠️ Important Limitations

  • MCTs won’t cause weight loss alone—they help only when paired with calorie control or a structured diet.
  • Too much can cause digestive issues (cramping, diarrhea).
  • MCT oil is calorie‑dense (about 115 calories per tablespoon).

🧭 Bottom Line

MCTs can be a useful tool for weight management because they burn quickly, may reduce appetite, and support ketosis. The best natural food sources are coconut oil, palm kernel oil, and small amounts in dairy. Supplements offer the strongest effect, but whole foods still provide benefits.

🥥 Low‑Carb, Food‑Only MCT Daily Plan

🌅 Breakfast (Low‑Carb MCT Kickstart)

Option A — Coconut Coffee + Protein

  • Coffee
  • 1–2 tbsp coconut milk or coconut cream
  • 2–3 eggs (scrambled or fried in butter/ghee)
Option B — Coconut Berry Smoothie (Low‑Carb)
Blend:

  • ½ cup coconut milk
  • ½ cup frozen berries (raspberries or blackberries = lowest carb)
  • Spinach
  • Ice
Option C — Goat Cheese Omelet

  • Eggs
  • 1–2 oz goat cheese
  • Spinach or mushrooms

 

🍽️ Lunch (High‑Satiety, Low‑Carb)

Option A — Coconut Curry Bowl (Low‑Carb)

  • Chicken or shrimp
  • Broccoli, peppers, cauliflower
  • Simmered in coconut milk
  • Serve over cauliflower rice
Option B — Goat Cheese Power Salad

  • Mixed greens
  • Grilled chicken
  • Goat cheese
  • Olive oil + lemon
Option C — Coconut Chicken Soup

  • Chicken
  • Coconut milk
  • Mushrooms, spinach, garlic
  • Chili flakes

🌆 Snack (Optional, Low‑Carb)

  • Goat cheese slices
  • A few nuts
  • Coffee with 1 tbsp coconut milk

🌙 Dinner (Low‑Carb, MCT‑Forward)

Option A — Coconut Stir Fry

  • Beef, chicken, or shrimp
  • Veggies
  • 2–3 tbsp coconut milk added at the end

 

Option B — Steak + Coconut Mushroom Sauce

  • Sear steak
  • Sauté mushrooms
  • Add coconut cream + garlic
  • Reduce until thick

 

Option C — Salmon with Coconut Cream Spinach

  • Pan‑seared salmon
  • Spinach wilted in coconut milk

 

 

🛒 Low‑Carb MCT Shopping List (Food‑Only)

🥥 Coconut Products (Primary MCT Source)

  • Coconut milk (full‑fat)
  • Coconut cream
  • Unsweetened coconut yogurt
  • Shredded unsweetened coconut

🧀 Dairy (Moderate MCT Source)

  • Goat cheese
  • Goat yogurt
  • Grass‑fed butter
  • Ghee

🥩 Proteins (Low‑Carb)

  • Chicken thighs/breasts
  • Steak (sirloin, NY strip)
  • Ground turkey
  • Salmon
  • Shrimp
  • Eggs

🥦 Low‑Carb Vegetables

  • Broccoli
  • Cauliflower (or cauliflower rice)
  • Spinach
  • Mushrooms
  • Bell peppers
  • Zucchini
  • Onions
  • Garlic

🧂 Pantry Staples

  • Olive oil
  • Curry paste
  • Chili flakes
  • Salt, pepper
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