Clean Turkey Chili

It’s cold. Everywhere. The holidays are over and normal activity has returned. Here is a super simple recipe to make for a winter’s night meal that will not get you off track of your clean-eating meal plan. Start it early and let it cook while you go to the gym!

Clean Turkey Chili

Brown 1 lb Extra Lean ground turkey and 1/2 white onion in skillet.

In a slow cooker combine:

1 can no salt kidney beans

1 can no salt crushed tomatoes

1 can no salt tomato sauce

Add browned meat/onion mixture

Stir in:

2 Tbs Chili powder

1 Tbs Cumin

1 Tbs Garlic Granules

Dash red pepper flakes, black pepper

Cook on high 3 hours. To cook longer (for more gym time) set to low.

Serve topped with plain greek yogurt if desired, or spoon over brown rice or quinoa for more complex carbs.


Coconut Cauliflower with Chickpeas

I was inspired to make this after a shopping trip led me to a cauliflower sale. I wanted something warming, grounding, and full of protein. I’ve been craving plant-based protein lately, not meat. I always follow my body’s signals without question and right now it’s not into chicken or beef for some reason.

I started out with this big crisp head of cauliflower, onion and garlic.


I sauteed the onion/garlic in the slow-cooker with some coconut oil.

Then I added the chopped up cauliflower and sprinkled with  curry, tumeric and red pepper flakes

100_2114I poured in a can of coconut milk and let it cook on high for an hour while I went to the gym.


When the cauliflower was softened, I added a can of garbanzo beans (chickpeas)


I saw some baby carrots in the fridge so I tossed those in as well.  This was becoming a nice indian inspired vegetable stew


It was a little thin so I added some split red lentils knowing they cook very fast and become mushy which creates a thickness to the broth


I still wasn’t satisfied with the texture so I plopped in a spoonful of peanut butter to give it a nutty smooth flavor

100_2122I let the whole thing cook on high for about another hour.

Served over quinoa, it was the perfect meal for a winter night. I sauteed some kale on the side which went nicely with it.


Sweet Slo-Co Chicken

Slow Cooker Sweet Coconut Chicken….It was Sunday and I had out the slow cooker. I had no idea what it was going to be but I started with what I know: Protein and Coconut. I LOVE coconut- coconut oil, coconut milk, coconut juice, coconut water, lotion, cake…you get the idea

In the slow cooker I combined 1 yellow onion and 4 garlic cloves in some coconut oil.  I then browned some chicken thigh meat in coconut oil in a skillet. I sprinkled with red pepper flakes and a curry powder blend.


I cut up sweet potatoes and added those with baby carrots, which , by the way, are not really babies but cut up big carrots, I can’t let that go…..

White sweet potatoes are much sweeter than orange yams

White sweet potatoes are much sweeter than orange yams


I gently stirred the ingredients to make sure all were covered with the liquid

I placed the browned chicken thigh meat on top and added a can of coconut milk, salt, chicken broth and more curry powder.

I let it all cook on high for about 4 hours.


I then scooped out most of the baby carrots and put in the blender until they were creamy and placed back in the slow cooker. I added a can of chickpeas after blending half of those as well to a creamy texture.


I served over brown rice and it was amazing- sweet, spicy and filling. Next time I will add in green peas or edamame for a little green color and texture.

Slow Cooked Black Beans

I like to keep cooked black beans in my freezer at all times. Not because I am preparing for armageddon, but because they are a cheap, easy, versatile source of protein. And they freeze really well. I cook them in big batches and then divide them up into single servings for convenience. I started with approximately $2.00 worth of dried black beans (aka turtle beans) and various ingredients from my cabinet.

Soak beans overnight in water

You can chop fresh garlic or use dried. I felt lazy that day.

I put beans in slowcooker and barely covered with water, garlic and a bit of chicken stock.

I love how purple they get

Add in cumin, chili powder, red pepper and salsa

upside down yellow heart?

I let this all cook for 8 hours on low

If you’d like the beans to become more of a soup, add more liquid and puree cooked beans in blender- easy black bean soup!

I served mine over short grain brown rice with fresh toppings.

That’s greek yogurt, not sour cream

I use individual plastic baggies to freeze them in for easy storage.

Ready for fast meals!

So I got about 6+ meals out of my $2.00 worth of beans and a small amount of seasonings. It is a protein bargain! I use black beans in: wraps, over rice, in soups, or with scrambled eggs.

Spicy Pumpkin Chicken n Vegetables

Slow cooker season is here! Yay!!! Nothing makes cooking easier than a slow cooker. Putting together ingredients in the morning before leaving the house and then coming home to a great hot meal is so satisfying and so little work.

I experimented with a half a can of pumpkin puree leftover from some muffins. I put 2 chicken breasts in the slow cooker with chopped onion, garlic and coconut oil.

They’re so cute when they’re young….

I let them cook about an hour and then combined the pumpkin puree mixed with salsa, peanut butter, honey, red pepper flakes and water.

I poured it over the chicken, stirring well to mix with the juices on the bottom.

After that I tucked in some baby carrots and potatoes.

Happy Family

I let this all cook on high for about 4 hours because I had to leave. I really would rather have let it cook on Low for about 7-8 hours which I will do next time. I was trying to rush a slow cooker….not very productive.

I served with Brown Rice

A couple lessons learned:

#1 Pumpkin puree is a great ingredient to add to thicken soups, stews, or to cook with meats. It is not limited to pie filling.

#2 Don’t be afraid to experiment with flavors in your cabinets- adding peanut butter and honey gave it sweetness while the salsa and red pepper flakes added spice.

#3 Most important- You can’t, and shouldn’t, rush a slow cooker no matter how badly you are ready to eat….