Tag Archives: Turkey

Chicken, Turkey and Black Bean Chili

chicken turkey chiliEven though summer is still lingering around these parts, the nights are becoming cooler, and I’ve definitely been feeling a bit of fall in the air! I decided to give in to the impending cool weather, and break out my crock pot for some good old fashioned, hearty, healthy chili. This stuff is packed with protein, healthy carbs, and tons of flavor. Enjoy with a dollop of nonfat Greek yogurt, your favorite cheese, or sliced avocado.




  • 1 20 oz package lean ground chicken
  • 1 20 oz package extra lean ground turkey
  • 2 large green bell peppers, chopped
  • 1 large sweet red onion, chopped
  • 4 cups sliced mushrooms
  • 2 cans diced tomatoes
  • 1/4 cup tomato paste
  • 5 cloves garlic, minced
  • 1 can low sodium black beans, rinsed
  • 1 can low sodium kidney beans, rinsed
  • 4 tablespoons chili powder
  • 2 teaspoons worcestershire sauce
  • 2 teaspoons tobasco sauce (or favorite hot sauce)
  • cumin, cayenne, onion powder, cinnamon, italian seasoning & sea salt/pepper to taste
  • Fresh herbs of your choice (I used oregano, cilantro, and sage)

Plug in your crockpot and set to low. Using a large non stick skillet, sautee mushrooms, onions and bell peppers over medium heat until soft and fragrant. You won’t need to add oil, since the mushrooms are high in water content. Remove mixture from heat, and add to your crockpot. Using the same skillet, add ground turkey, chicken and minced garlic. Cook over medium heat until meat is lightly browned. Add mixture to crock pot. Add rinsed beans, chopped herbs, tomatoes with the liquid from the can, and all seasoning to crockpot and mix well. Close the lid to the crockpot and leave cooking on low for 4 hours. Add more seasoning if desired and serve warm with your favorite healthy garnish! I like to add avocado and nonfat greek yogurt to mine.

Serving size 2 cups.

Total Fat
Sat. Fat

Crockpot Turkey Chili

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This delicious chili is great for colder nights, and is easy to prepare ahead of time. It makes for a filling, healthy meal packed with veggies. This recipe makes quite a bit, leaving tasty leftovers for lunch the next day.


You will need:

  • 1 pound ground turkey (look for organic, low sodium)
  • 2 cans black beans
  • 1 can tomato paste
  • 2 1/2 cups water
  • 1 cup red wine (optional)
  • 2 cups chopped eggplant
  • 2 cups chopped zucchini
  • 2 cups chopped bell pepper
  • 1 chopped white onion
  • 1 chopped red onion
  • 4 cloves garlic, minced
  • 4 cups chopped tomato (preferably fresh, but canned will work)
  • chili powder
  • black pepper
  • worcestershire sauce
  • 1 tbs brown sugar
  • cinnamon
  • cumin
  • thyme
  • 3 tbs Olive oil
  • salt (optional)


Using a no-stick skillet, saute onions, olive oil and turkey over medium heat until turkey is browned. Add to crock pot and turn on high. Add all other ingredients, and add a small amount of seasoning. Leave crock pot closed and turned on high for 2 hours. Stir and adjust seasonings after 2 hours, then close lid, and let simmer for 1.5 hours. Stir all ingredients and taste again to see if you need to adjust the seasonings a last time. Add the canned black beans, making sure to rinse them first. Close the lid and let simmer for another half hour. Done!

This recipe can be tweaked based on the vegetables you might have on hand at the time. It is delicious with mushrooms, carrots, potatoes, etc. Serve warm with a corn tortilla, splashed with a little honey, and a green salad!




Easy Meal Ideas

Hi everyone!

I can’t stress enough how important it is to watch what we put into our bodies. The foods we eat have more to do with our overall health than anything else we do.  If we eat crap, we will feel like crap! If we eat nutritious whole foods, we will feel energized and, well, whole! There are SO many studies which prove a direct connection to poor diet and exercise with life threatening illnesses such as Diabetes, Heart Disease, Erectile Dysfunction, Hypertension, High Blood Pressure, High Cholesterol, Cancer, Osteoporosis, and Stress.

It is proven that eating smaller, more frequent meals throughout the day will increase your metabolism. Drinking plenty of water, and getting enough sleep will also do wonders to boost your natural fat burning furnace!  Here are a few easy meal ideas, and an example of what my daily menu looks like. Your personal needs may vary depending on your age, height, activity level, etc. I recommend visiting some websites such as My Fitness Pal or Calorie Count, to help you get a general idea of your suggested calorie intake. My Fitness Pal is a GREAT way to actually monitor the foods you eat (and drink) every day. Just using this tool for one week will completely open your eyes to where all of your calories are going.

Breakfast Options:


  • Protein Pancakes
  • Oatmeal with almonds, walnuts or pecans, a scoop of protein powder, cinnamon, and a splash of almond milk
  • Smoothie (low sugar, some protein and some greens like spinach or kale)
  • Eggs:

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1 egg and 2 egg whites (scrambled with a tsp of olive oil), spinach leaves, sun dried tomato chicken sausage (about 1/2), and salsa


Omelette with 1 egg and 3 egg whites, 1 cup spinach leaves, 2 tablespoons Mediterranean herb feta cheese, 2 tablespoons salsa, and 1/4 avocado.

***try to avoid cooking with butter, and replace with a small serving of healthy fats such as olive oil, grape seed oil, or coconut oil

Snack Options:

  • Sliced celery and carrot sticks with 2 tablespoons hummus
  • Low fat cottage cheese with fresh fruit or salsa

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  • 1 egg over spinach leaves  with a spread of hummus on top of a whole grain slice of bread, a corn tortilla, or half of a 100 calorie sandwich thin
  • Sliced apple with peanut butter
  • Smoked salmon with whole grain crackers, bread, or served with a low calorie cheese wedge on a corn tortilla

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  • Plain Greek yogurt with hemp seeds, sliced almonds, fresh berries, and a sprinkle of whole grain cereal flakes (Kashi makes a few that are low in sugar) OR shaved coconut

protein pancakes

  • Chocolate protein pancakes (just use chocolate protein powder, and a tablespoon of cocoa powder in my recipe) with peanut butter, sliced almonds, and whole flax seeds



Lunch Options:

  • Chicken, egg, or tuna salad (I use plain yogurt in place of the mayonnaise) served on whole grain bread, served as a dip for celery sticks, or atop a lettuce bed
  • Green salad with chopped fresh veggies, raw seeds, and a drizzle of balsamic/olive oil (dressing optional – if you are using store bought, use sparingly) **top with chicken breast or smoked salmon for extra protein

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  • Leftovers! I usually have some kind of food prepped for the week, or leftovers from dinner the night before.
  • Steamed vegetables with marinara sauce, salsa, or parmesan cheese
  • Turkey and veggie wrap served on whole grain tortilla or lettuce (look for turkey with low sodium)
  • Chicken sausage with sliced avocado, tomato, lettuce, and mustard
  • Quinoa with veggies, scrambled eggs, or fruit/nuts

Dinner Options:

  • Fish or shrimp tacos served with cabbage, cilantro, lime, and Greek yogurt sauce on a corn tortilla, served with black beans


  • Ground turkey tacos with lettuce and diced veggies/w sprinkle of feta cheese and salsa

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  • Baked Salmon or Chicken with steamed veggies and/or green salad
  • Sauteed zucchini, sweet potato, onion, and garbanzo beans with lemon juice, garlic, olive oil, and fresh basil (sprinkle parmesan cheese)
  • Stir fry with sesame oil, garlic, ginger, tofu, and veggies (wild rice or quinoa optional)


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These are just a few ideas – I will continue to share my recipes and meal ideas with you over time! Tell me about your meals/snacks…do you have a favorite?