Dinner: Sloppy Janes

Sloppy Joes get a makeover with lean ground turkey instead of beef, plus plenty of zing from garlic, onions, peppers, tomatoes and hot sauce.

This recipe includes superfoods such as:

Honey

Health benefits of Sloppy Janes

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

Nonstick cooking spray
1 medium onion, peeled and diced
1 medium red bell pepper, seeded and diced
1 clove garlic, minced
1 lb lean (93% fat-free) ground turkey 
1 Tbsp tomato paste
2 Tbsp Dijon mustard
1 Tbsp hot sauce
2 cups no-salt-added canned crushed tomatoes
1 Tbsp honey
1/2 tsp ground black pepper
8 whole-wheat hamburger buns

Instructions

Add cooking spray to a nonstick sauté pan over medium-high heat. 
Add onion, red bell pepper and garlic. Sauté for 5 minutes, stirring frequently.
Add turkey and sauté 5-7 minutes, stirring frequently until turkey is just cooked through.
Add tomato paste, Dijon mustard, hot sauce, tomatoes, honey and ground black pepper. Bring to a simmer for 5 minutes, stirring frequently.
Toast the hamburger buns. Fill each bun with 1/2 cup turkey mixture to make 8 sandwiches.
Chef Tip: This recipe freezes well. Portion into freezer-safe containers and freeze up to 6 months.  
Recipe Cost: $9.74
Choices/Exchanges: 1 1/2 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein

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