The Better Sandwich Meat by Table Fortynine

I LOVE a good Turkey sandwich filled with avocado, sprouts, red onion, mustard, and mayo, wrapped in sourdough and topped with a pickle, And THIS, is an easy, affordable, and nutritious way to live that dream. Make your own deli meat at home!

This two pound batch cook, all in, cost $17 CAD for 2 pounds of meat, compare that to Cajun sliced deli meat for the same amount, and much less nutrition, would be on the low end $30 CAD for two pounds.

Our version also leaves you the bone to make stock with, this gives you the opportunity to create and reflect, as well as gives you a much more filling (satiating) product.

When looking at deli meats, look for uncured or naturally cured (two things that are very tricky to find in Canada with health regulations, but are much more readily available in places like Italy and Spain). These include meats dry aged in lard and salt, things that used to hang in the cold room of my grandparents house (prosciutto, chorizo, some salamis). Talk to your butcher to learn more ♥️

This is such a simple way to swap in some good wholesome goodness, and bring it right back to what it’s all about: food being the language of love.

Turkey & Tryptophan

Turkey contains tryptophan, an essential amino acid also found in whole milk, cheese, seeds, fish, oatmeal, peanuts and some fruits. It helps the body make serotonin, which regulates mood, appetite, pain and sleep. 

The liver uses tryptophan to produce niacin which is needed for energy and DNA maintenance and production. 

Processed meats (meats that aren’t cured naturally) contain nitrates and nitrites to retain colour, taste and also kills disease causing bacteria. These occur naturally, however, in the 1980’s they were added directly in order to produce products more cheaply. 

Nitrates react to amines, compounds that occur naturally in meats, and our bodies. When they do this they form nitrosamines which trigger cancer.

Marketing has started to use “celery” as the alternative option to nitrites, however, celery just contains nitrites naturally.

95% of the nitrites we ingest comes from vegetables. Can’t avoid it, just eat well and balanced and indulge from time to time taking care to create better versions like this recipe for deli meat at home when you can.

The Better Sandwich Meat by Table Fortynine

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Recipe by Brea MacDonaldCourse: Lunch, SandwichDifficulty: Easy
Prep time


Cooking time






  • 1 breast Turkey

  • Cajun Rub
  • 3 tbsp paprika

  • 2 tbsp garlic powder

  • 1 tbsp onion powder

  • 1 tsp mustard powder

  • 1 tbsp pepper

  • 1 tsp chili flakes

  • 1 tbsp cayenne

  • 1 tbsp dried oregano

  • 1 tbsp dried thyme

  • 1 tbsp salt

  • olive oil


  • Dry turkey with a paper towel. Set atop a cookie cooling sheet set on a cookie sheet.
  • Wash your hands, in a small bowl mix all spice ingredients together. Place 2 heaping tbsp into a small bowl, use this to rub on turkey.
  • Place spice rubbed turkey into the fridge and let it rest for 24-48 hours. When ready, set oven to 325˚F. Rub turkey with a glug of olive oil and let sit for 20 minutes. Cook in oven for 1.5 hours, or when it reaches an internal temperature of 165˚F. Allow to cool completely before slicing for sandwiches. Vac pack to preserve freshness for up to 4 days and feel free to freeze for up to 6 months de-thawing as needed.

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Caterer, Founder of TableFortynine

Food excites me, it always has. More than that, it excites me to share my love of food. It’s how I express love, it’s how I heal, it’s how I flirt; it is everything. And the cooking thing, I’ve been doing it with the help of mentors for over 10 years.
I don’t want to brag, but I know how to crab, prawn, pluck a chicken, and milk a cow.

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