Tuesday, July 30, 2019

Beef, Bean, and Barley Stew

1lb beef chuck or other stew meat
1 tsp salt
1/4 tsp black pepper
1 onion, diced
4 celery ribs, diced (include the leaves)
4 C water
1 can diced tomatoes (14.5 oz)
1/2 C barley, uncooked
1 can kidney beans
8 C chopped swiss chard
1 tsp dried rosemary
1 tsp dried thyme

Preheat oven to 325 F
In a large ovenproof pot with lid or dutch oven, heat oil and brown meat while on the stovetop. Salt and pepper to taste.
Add remaining ingredients and bring to a boil. Cover with lid. Place in the oven and bake for 1 hour.

Wednesday, April 3, 2019

Lasagna Soup

1 lb ground turkey
1 large yellow onion, diced
5 garlic cloves, minced
4 cups chicken broth
2 jar of Hunts Garlic and Herb spaghetti sauce
1 3/4 tsp dried basil
3/4 dried oregano
1/2 tsp dried rosemary
1 Tbsp dried parsley
1 box Whole wheat elbow maccaroni
1 1/4 c shredded mozzarella
1/2 c finely shredded fresh Parmesan cheese
8 oz ricotta

Brown ground turkey, season with salt and pepper.

Heat 1 Tbsp olive oil, add onions, sauté about 3 minutes. Add garlic, sauté for about 30-45 seconds longer.

Add in chicken broth, pasta sauce, basil, oregano, rosemary, parsley and ground turkey. Season with salt and pepper to taste.

Bring just to a boil, reduce to a simmer for 20 minutes.

Cook pasta according to package instructions.

Add 3/4 of the pasta to soup, cook for about 5 minutes. (more if you want too, but this is about how noodley we like it!)

Mix together all the cheese. Serve soup and top with the cheese. 😁

Thursday, November 8, 2018

UPDATED Shepherd's Pie -High Protein!

Growing up, Shepherd's Pie was my favorite meal! I requested it often for my birthday dinner! The first night we had this version I had my kids try to name ALL the veggies in this meal! It was a fun quiz! ;) And I dare say I like this version EVEN MORE than the one I grew up on! YUM!

1 head of cauliflower
1 large onion, cut into 4ths
2 cloves garlic
1 medium fennel bulb, cut into 4ths
2 carrots, peeled and cut into chunks
8 ounces mushrooms, chopped
1 lb ground turkey
1 1/4 tsp salt
1/8 plus 1/4 tsp ground black pepper
6 ounces canned tomato paste
2 C frozen green beans
Dash of cayenne (optional)
1 can cannellini or other white beans
Monteray Jack Cheese, shredded

Steam Cauliflower. Once soft, drain then return to the pot and add the drained can of white beans, 1/4 tsp pepper and 1/4 tsp salt. Then smash together (this is your "mashed potatoes" for the top)
Meanwhile, in another pan on the stovetop brown ground turkey. Add mushrooms. Once cooked through add the tomato paste and green beans.
In a blender place the onion, garlic, fennel bulb, and carrots. Pulse until finely chopped! (Or blended is fine too) Pour this mixture into the ground turkey mix on the stovetop. All of this will be poured into the bottom of a 9X13 pan. Top with mashed cauliflower blend, then monteray jack cheese.
Bake at 375 for 20-30 min!

Tuesday, September 5, 2017

Chicken Chili with Sweet Potatoes


  • 1.5 lbs organic boneless chicken breasts
  • 2-3 sweet potatoes peeled and cut into 3/4 inch chunks (about 3 cups)
  • 2 cups good stock
  • 4 oz can diced green chiles
  • 1 tbsp finely chopped fresh jalapeños
  • 1 tsp salt
  • 1/4 tsp black pepper
  • 2 tsp cumin
  • 1 tsp oregano
  • 1/2 tsp chili powder
  • 1/8 tsp cayenne pepper 
  • 1 small yellow onion diced
  • 4 cloves garlic finely chopped
  • 1 tsp dried cilantro or 1 tbsp fresh minced
  • 1 tbsp butter
  • 1/2 cup coconut cream (optional)
  • 1 tbsp fresh lime juice

  1. Place the chicken in the crock pot and top with sweet potato cubes, broth, green chilis, jalapeño, onion and garlic, salt and all the spices (you will leave out the last 3 ingredients for now) Cook on high for 3-4 hours or low 6-7 hours.
  2. After the cook time is complete, remove the chicken to a large dish and set aside. Add the butter, coconut cream, and lime juice to the slow cooker and stir well to combine. Add the shredded chicken back to the pot.
  3. Cover and cook for 20 more minutes.
  4. Serve with avocado, extra cilantro or chives. Enjoy!

Wednesday, April 5, 2017

Jalapeno Cheddar Turkey Burgers


Jalapeno Cheddar Turkey Burgers (bun free!) are always a hit for dinner! This juicy source of protein is topped with dill pickles and mustard, and then wrapped generously in baby spinach leaves and crisp iceburg lettuce. Super simple, super satisfying. Add a side of your favorite fruit or some homemade sweet potato fries to make it a full macro friendly meal.
Jalapeno Cheddar Turkey Burger Recipe
2 lbs. Ground Turkey
1 Tbs. Avocado or Olive Oil
½ onion
4 garlic cloves
2 large jalapenos, seeds removed
1 ½ tsp. cumin
½ tsp. Chili powder
1 tsp. Salt
½ tsp. Ground pepper
1 cup shredded cheddar cheese (or a slice of cheese melted on top)
1) In a food processor, coarsely blend together onion, garlic, jalapenos, cumin, chili powder, salt, and pepper. You can also mince all these by hand if you do not have a food processor.
2) On stovetop, heat the oil in a frying pan. Once heated, saute the blended or minced veggies and spices until onions are translucent and spices are fragrant. Don’t skip this step! Sauteing helps bring out all the flavors of the veggies and spices.
3) Once veggie/spice mixture is cooled slightly, combine them thoroughly with the ground turkey and the shredded cheddar cheese (unless of course you want to save the cheese and put slices on top of the cooked burger).
4) Form into balls about the size of your palm, and flatten into burgers. Fry them up on the grill, or stove top. Top with your favorite veggies, and wrap in lettuce.
Notes: This recipe makes a lot, which is great because then you have meals for days!! I always cook some, and then put the rest of the raw patties in a tupperware and store in the fridge or freezer depending on how soon I plan on eating them again. When storing the patties, I suggest putting a layer of wax paper, or parchment paper, or aluminum foil in between so that the patties come out a little easier. They can be sticky in raw form, fyi!

Saturday, March 18, 2017

Grain FREE waffles

I'm in LOVE!

1 C garbanzo bean flour
1/8 tsp salt
3/4 tsp baking soda
1 egg, separated
3/4 C plain whole-milk Greek yogurt
1/4 C unsweetened almond milk (soy or whole milk ok)
1/4 C olive oil
1/2 tsp pure vanilla extract

Preheat a waffle iron.
Combine the flour, salt, and soda in a large bowl.
In another bowl whisk together egg yolk, yogurt, milk, oil and vanilla.
Stir the wet ingredients into the dry ingredients until well combined.
Batter should be thick like a muffin or cake batter.
Beat the egg white with a whisk until soft peaks form. Then gently fold egg white into the batter.
Brush your waffle iron with coconut oil before you put batter on each time.

We TRIPLE this batch to make 9-10. They reheat in the toaster better than any other waffle we have made! Pictured here is how I like them most. With berries and homemade whipped cream (Just Heavy Cream....whipped. No sugar) Also awesome with more plain yogurt on top too....maybe a little bit of honey :)

Sunday, January 22, 2017

Garbanzo bean salad

Yup, another salad!

4 cups garbanzo beans
4 medium cloves of garlic (minced)
2 medium tomatoes (diced)
1 1/2 medium cucumbers (cored, peeled & chopped)
1 red onion (chopped)
1 celery rib (cut into strips and chopped)
1/2 cup minced parsley
1/2 cup shredded Parmesan cheese
2 Tbs lemon juice
6 Tbs extra virgin olive oil
1/2 tsp onion powder
Salt to taste

Prepare ingredients as directed and stir together in a bowl! Makes quite a bit!