Healthy Turkey Chili

Ingredients

  • 1 tsp olive oil 

  • 1 lb. Organic Ground Turkey

  • 1 medium yellow onion, chopped 

  • 1 red pepper, chopped 

  • 1 red orange pepper, chopped 

  • 3 clove garlic, finely chopped 

  • 1 tbsp chili powder 

  • 1/2 tsp sea salt, or Himalayan salt 

  • 1/4 tsp crushed red pepper

  • 1 (28oz) can all- natural diced tomatoes, no sugar added

  • Optional: 2 (15oz) cans Kidney Beans or Black Beans, drained and rinsed

Instructions

  • Heat oil in a large saucepan over medium-high heat.

  • Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is soft.

  • Add turkey; cook for 4 to 5 minutes, or until turkey is browned

  • Add tomatoes, chili powder, salt, and red peppers; cook, stirring frequently, for 10 to 15 minutes. (Option to add beans here)

  • Makes apps 6 servings

My Go To Chili Toppings: 

  • Non-Fat Greek Yogurt instead of Sour Cream 

  • Siete Dip Chips 

  • Yellowbird Hot Sauce

Spicy Salmon Teriyaki Bowl 

Ingredients:

  • 1 pound salmon fillets

  • 1 package @seedsofchange brown rice & quinoa

  • Green of Choice- I chose to airfry Asparagus Optional: Sesame Seeds

Sauce:

  • 1/3 cup teriyaki sauce of choice

  • 2 tbsp coconut aminos or soy sauce

  • 2 tbsp sriracha 

Instructions:

Salmon:

  • Cut the salmon into cubes

  • Mix teriyaki sauce, sriracha, & coconut aminos in a small bowl

  • Cover the salmon in sauce

  • Heat a pan over medium heat & Spray EVOO onto pan

  • Add the salmon and cook for about 6-8 minutes

Asparagus: 

  • Toss in EVOO, Chili Flakes and S&P. 

  • Air Frye for 5-8 minutes - or cook in oven at 425 for 12-15 minutes

Cook the rice according to package instructions

Serve Salmon, Rice & Greens in a bowl & top with Sesame Seeds

Turkey Meatballs

Ingredients

  • 1 lb ground Turkey (you can use same recipe for ground chicken or grass fed beef, cook times may vary)

  • 1 egg

  • 1 cup spinach and/or basil chopped

  • 1/2 cup panko or breadcrumb of choice 

  • Salt, pepper, garlic powder, chili flakes to taste

Turkey Meatballs & Spaghetti Squash

Instructions:

In a mixing bowl, beat the egg and add and mix all ingredients until fully combined (I like to use my hands!)

  • Line baking sheet with parchment paper and spray lightly with olive oil or avocado oil spray

  • Form into medium size balls and place on baking sheet

  • Bake at 350 for 25 minutes or until cooked through

Serve with Turkey Meatballs over Spaghetti Squash with Rao’s Tomato Sauce!

Spaghetti Squash

Instructions:

  • Pierce spaghetti squash with a fork about 8 times. Place in the microwave 3-4 minutes (do not cook longer than 5 minutes whole).

  • Remove the squash from the microwave and slice from top to bottom lengthwise. Using a spoon, remove seeds and pulp and discard.

  • Place 1/4 cup water in the bottom of a small casserole dish. Add squash cut side down. Cover tightly with plastic wrap.

  • Microwave for 6-10 minutes or until the squash is easily pierced through the skin with a fork.

  • Remove from the microwave, carefully remove plastic wrap (hot steam will escape so use caution).  

  • Gently run a fork from top to bottom creating strands of spaghetti squash. Season with butter, salt and pepper.

Instructions:

  • Heat up the shrimp & oil over medium heat. 

  • Add in the liquid aminos, chili powder, red pepper, s&p

  • Cook until the sauce reduces, then remove from heat.

  • Mix the sriracha and yogurt together in a bowl. 

  • Top each tortilla with the cabbage, carrots, shrimp, and the sriracha yogurt sauce. 

  • Squeeze some fresh lime on your taco & you’re good to go

Ingredients

  • 1lb Shrimp (fresh or frozen)

  • 2 tsp Liquid Aminos or low sodium soy suace

  • 1/2 tbsp Olive Oil 

  • 1 tsp Chili Powder, 1tsp Crushed Red Pepper, S&P to taste

  • 1 Package Siete Tortillas (or corn tortillas) - I like the Cassava & Coconut but the Almond Flour is good too!

  • 1/2 cup Shredded Cabbage

  • 1/2 cup Shredded Carrots 

  • 1/4 cup Non-fat greek yogurt 

  • Sriracha

  • 1 Lime

Spicy Shrimp Tacos

Instructions:

  • Add the chicken, potatoes, oil, and seasonings to a baking dish. Massage the potatoes and chicken really well. Feel free to use any seasonings you like instead of in addition to the ones above

  • Add in the water and give the dish a shake to distribute it evenly.

  • Pro Tip: Add the water on the corner so that you don’t wash off any of the seasoning.

  • Cover it with foil and bake in a preheated 400F oven for 40 minutes. 

  • Uncover it and bake for another 30. 

  • You can put the oven on broil for the last 5 minutes or so if you want to crisp it up!

Ingredients

  • Chicken thighs (you can use drumsticks or legs as well)

  • Baby Red Potatoes cut in half 

  • Bell Peppers & Yellow Onion cut into squares

  • 3 tbsp extra virgin olive oil

  • Season to taste - salt, pepper, paprika, garlic powder, and dry oregano

  • ½ cup of water you can also use unsalted vegetable stock

  • fresh thyme or parsley for garnish is optional

One Pan Roasted Chicken

Instructions:

  • cook chickpea pasta (4-6 min)

  • sauté tomatoes in a pan

  • throw spinach into pasta for the last minute

  • drain 

  • add sauce and tomatoes

Ingredients

  • @chickapeapasta - spirals are my fave! 23 grams of protein per serving. Or your favorite pasta of choice!

  • Spinach - buy pre-washed if you’re like me

  • Cherry Tomatoes 

  • Rao’s Marinara Sauce - if you like it spicy try the Arrabiata

4 Ingredient Healthy Pasta

Instructions:

  • In a small bowl, whisk together liquid aminos, honey, cornstarch, and red pepper flakes. Set aside. 

  • Microwave the broccoli florets: Place them in a large, microwave-safe bowl. Add 2 tablespoons of water. Cover and microwave on high for about 3 minutes. Drain and set aside. 

  • In a large pan heat the olive oil and cook onions for about 4 minutes. Add the garlic and ginger and stir-fry for 30 seconds. 

  • Add the beef strips to the skillet. Stir-fry them for 2-3 minutes…it should still be pink at this point.

  • Add sauce to the plan. Reduce the heat to medium and stir-fry until the sauce thickens, about 2 minutes. Turn the heat off and stir in the broccoli 

    Serve over kelp noodles or rice

Ingredients

  • ⅓ cup liquid aminos or low sodium soy sauce 

  • 1 tablespoon organic honey

  • 1 tablespoon arrowroot powder or cornstarch

  • ½ teaspoon red pepper flakes

  • 2 tablespoons olive oil

  • 1 small onion sliced - yellow or white

  • 1 tablespoon minced garlic

  • 1 tablespoon ginger

  • 1 teaspoon sesame seeds

  • 1 lb. sirloin cut into strips

  • 10 oz small broccoli florets

Healthy Beef & Broccoli