Down home Turkey Chili 

(great for all phases)


    1 pound lean ground turkey breast, approximately 93% lean

    1 yellow onion, diced (phase 4 only)

        (substitute dried minced onion for phase 1 and 2)

    1 teaspoon rubbed sage

    1 teaspoon paprika

    1/4 teaspoon crushed red pepper flakes

    1/2 teaspoon black pepper

    4 cups chopped bell peppers

    1 (14.5 ounce) can diced tomatoes, (no added sugar no salt)

    2 tablespoons tomato paste, (no added sugar no salt)

    2 tablespoons chili powder

    1/2 teaspoons black pepper

    Kosher or sea salt to taste

    2 cups water


Combine the first 6 ingredients in a large mixing bowl. Cook turkey mixture in a large skillet on medium heat, breaking up turkey into small pieces, cook until no longer pink. Drain off any fat, add turkey to slow cooker along with all remaining ingredients. Add cooked meat and all other above ingredients to slow cooker, cook on low 6 to 8 hours. Add additional water toward the end of cooking time, if desired. Makes 6 servings.
Resource: Align health

Avgolemono chicken soup with lemon, egg, and cauliflower “rice”


Two 6-ounce boneless skinless chicken breasts

1 cup chicken stock

1 to 2 shallots

Peeled fresh garlic

¾ pound cauliflower “rice”

Fresh flat-leaf parsley

Fresh dill

1 lemon

2 pasture-raised organic eggs



Poach the chicken

In a medium pot, bring 4 cups of generously salted water to a boil. Meanwhile:

Pat the chicken dry with a paper towel.

Add the chicken to the boiling water; cook at a vigorous simmer until cooked through, 7 to 10 minutes. Transfer the chicken to a plate to cool. Strain the poaching liquid and return it to the pot; add the chicken stock, and cover to keep warm.

While the water heats and the chicken cooks, start the cauliflower “rice.”


Cook the cauliflower “rice”

Peel and thinly slice the shallot.

Finely chop, press, or grate enough garlic to measure 1 teaspoon.

In a medium frying pan over medium-high heat, warm 2 tablespoons oil until hot but not smoking. Add the shallot and garlic, season lightly with salt, and cook until fragrant, 1 to 2 minutes. Add the cauliflower “rice,” season with salt and pepper, and cook, stirring once or twice, until just softened, 3 to 4 minutes. Cover and keep warm. 

While the cauliflower cooks, prepare the remaining soup ingredients.


Prep the remaining soup ingredients

Using a fork or your hands, shred the chicken meat into strips.

Strip the parsley and dill leaves from their stems; coarsely chop the leaves.

Zest enough of the lemon to make ¼ teaspoon zest; juice the lemon.

Crack the eggs into a small heatproof bowl; whisk until smooth.


Finish the soup

Bring the chicken broth to a simmer. In a slow stream, gradually ladle about 1 cup hot broth into the bowl with the eggs, whisking until blended and smooth. 

Add the egg mixture to the simmering broth and whisk until incorporated. Add the chicken strips, cauliflower “rice,” parsley, dill, lemon zest, and lemon juice. Season to taste with salt and pepper.



Ladle the soup into individual bowls. Drizzle each serving with 1 tablespoon olive oil (optional) and serve.

Recipe resource: sun

Baby it’s cold outside!

img_8028Happy New Year’s Eve…it’s freakin cold!!!! (OK… I live in California… but I am cold!)

Today marks day 6 for my campaign to battle health issues.  The cold and icky days are obstacles… so I am looking at winter as a game.  An obstacle course for my ingenuity and creativity.  Oh, I will win…

Today I am clearing out my freezer… fun…not… but I found a bunch of frozen chicken which helps my budget.  I found a crockpot recipe for chicken that I adapted to meet my needs…

I have a sick hubby, a tight budget, & a waist line to shrink!!!! And I dont have to think about what to cook later!!!!

Here is what’s in my crockpot:

Crockpot Chicken and Tomato Soup

4 frozen skinless boneless chicken breast
1 tablespoons Italian Seasoning
1 1/2 teaspoon dried basil
1 cloves garlic, minced
2 teaspoons onion powder
1 cup water
114 oz. can diced tomatoes (no sugar added)
1 cup of low sodium low fat chicken broth
1 tablespoon concentrated tomato paste
1 cup left over spaghizza sauce
Sea Salt and pepper to taste

Put all the above ingredients into the crock-pot, cook for 9 hours on low. After 9 hours take two forks and shred the chicken, set the crock-pot on warm till ready to serve (making sure to taste it before serving to make sure there is enough salt and pepper)

I will add veggies like zucchini and green beans!  This can be packaged up and re-frozen in small servings…  yeah!!!!!


Getting the most out of your time

If you are like me, your schedule is packed and meal prep is a royal pain. Between work, household chores, and trying to keep the dog moving… it’s all I can do to get to the store and put a meal on the table. Planning requires time and energy that are on short supply.

Yet, when I take time to plan, I KNOW that I am actually making life easier. (Though it really doesn’t feel that way when I try to engage my family in meal planning…. Grrrrr!)

This week, I did a half hearted attempt. I put a family pack of chicken breasts into a crockpot with some fat free chicken breast on Sunday, and cooked and jarred Spaghizza sauce.

Sunday we had spaghizza with zoodles and mushrooms. Monday I cut up that chicken and did a flash sautéed with green beans. Tuesday I cut up chicken and added some diced tomatoes, seasoning and fresh mushrooms and spinach, Wednesday I took the chicken and made chicken fried rice (cauliflower rice, broccoli, angel hair pasta). Thursday night I took the left over hamburger and I made Spanish omelettes (my hubby’s favorite!) (hamburger, taco seasoning, tomato sauce, eggs, egg whites, green chili sauce)

No meal took more than 15 minutes from start to table.

I hate to say it, but that hour I took to prep on Sunday may have saved me about 4 hours….

Crockpot Chili

Crockpot of chili
  • 2 pounds 97% lean ground beef
  • 1 green bell pepper, diced
  • 6 cloves garlic, minced
  • 2 Tbs olive oil
  • 1/4 tsp freshly ground black pepper
  • 3 Tbs cumin, or to taste
  • 1-1/2 Tbs chili powder, or to taste
  • 1 (28 oz) can diced tomatoes (no sugar)
Light coals in grill. While coals are setting (30-45 minutes), form ground beef into large patties.
Heat oil in a heavy bottomed soup pot, and add freshly ground black pepper.
Add bell pepper and saute 5-7 minutes. Turn heat off and stir in minced garlic.
Grill patties over coals until medium rare, no more than 5 minutes on each side.
Turn heat on high on crockpot, and place patties in with garlic, oil, and pepper mixture.
Break up patties into small pieces with spatula and brown meat thoroughly. Add tomatoes.
Mash and break up tomatoes with spatula.
Add enough water to cover all ingredients, reduce heat to low, and let simmer 2 hours or more.



2-3 lb. lean chuck roast

¼ C. Braggs Aminos

2 C. water with bullion cubes (no sugar)

1 T. Dijon mustard (no sugar

2 tsp. onion powder

1 tsp. minced garlic

Sea salt and pepper to taste


Place water and bullion into the crockpot first, add onion powder, mustard, braggs aminos, garlic, salt and pepper.  Stir well make sure all ingredients are mixed well together then add the lean roast make sure the liquid covers the roast completely. Cover and Cook for 7-8 hours.

Crockpot Curried Chicken


1 lb. boneless/skinless chicken breast, Cubed

2 tsp coconut extract

1 1/2 cups water

1-2 TBS Better then Bullion chicken

2-4 TBS dried onions

1 TBS curry powder, make sure its 0-0-0

1 TBS turmeric

1-2 tsp fresh ginger, minced or grated

2 tsp crushed garlic

1 cup red bell pepper, cut into thin strips

1/2 tsp sea salt

Cayenne pepper to taste

freshly ground black pepper to taste

Place everything in a crockpot and cook on high for 2-3 hours or on low for 4-6 hours. Stir occasionally to break up meat (it will want to stick together). Serve over cauliflower rice or add other veggies in and eat as is.