Turkey, Pumpkin, Fall Vegetable And White Bean Chili

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This turkey chili is one of those recipes that you can make over and over again during the fall and winter months. It’s hearty, warming and quite delicious! I play around with different ingredients and spices but this is the basic recipe. The key is to add lots of warming spices to the mix and make it as spicy as you want. I don’t eat beef or lamb so often use ground turkey as a substitute in recipes and I like its lighter flavor. If you are on a low-carb diet, this will be a full meal for you or you can add quinoa or brown rice as a side. To make it into a vegetarian or vegan recipe, simply omit the the turkey and replace with extra portabella mushrooms or cubes of butternut squash. It’s also a great recipe for a slow cooker. I prefer to brown the turkey first, then mix with the rest of the ingredients in the slow cooker and leave on low heat for 8 hours. This recipe serves about 4-6 people and it keep really well in the fridge to be heated up as a quick dinner during the week.

Ingredients

1 pack organic ground turkey
1 medium onion, minced
2 cloves garlic, mashed
1 small pack cremini or white mushrooms
1/2 bunch kale, cut into thin ribbons
1 red pepper, diced
1 large can whole plum tomatoes
1 small can navy or pinto beans
1/2 can organic pumpkin puree

Spices:
2 teaspoons cinnamon
2 teaspoons cumin
2 teaspoons turmeric
1 teaspoon salt
1 teaspoon black pepper
2 tablespoons chili powder
1 teaspoon cayenne powder (to taste/optional)

Method:

  1. Heat a large skillet or large saucepan. Add 1 tablespoon of olive oil. Add the ground turkey and stir occasionally. Cook until brown.
  2. Add the onion, pepper, mushrooms and spices. Stir under softened.
  3. Add the canned tomatoes, pumpkin, kale and garlic.
  4. Cover and simmer for 30-40 minutes on low heat until everything is cooked through and the flavors have developed. Add more spices (chili powder or cayenne) to taste.
  5. Serve alone in a bowl or with a side of quinoa or brown rice.
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7 Ingredients For Your Kitchen To Keep You Healthy All Year Long

avocados

There’s a lot of talk and publicity at the start of each New Year about resolutions, goals, detoxes, liquid cleanses, fad diets and so on. I work closely with my clients on a number of food based cleanses and smoothie reset challenges and when they finish the question I get asked the most is: I love the way I feel, how can I keep eating this way to stay healthy of the rest of the year?

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Brussels Sprout, Kale and Pomegranate Salad With A Tangy Dressing

Brussels Sprout, Kale and Pomegranate SaladTis the season for holiday parties, feasts and gatherings! We have a lovely tradition with our Brooklyn friends every year of gathering during the holiday season and making some different seasonal dishes to share. We’re all foodies and love to eat, so this year the menu is already looking pretty impressive. I like to think we’re a little competitive too and want to make the best dishes we can to impress everyone. This year, I wanted to bring a hearty winter salad which featured kale (but of course) but also some seasonal ingredients which included the humble Brussels Sprout.

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Three Ways to Add More Greens To Your Smoothies

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Try my Summer Greens Smoothie (recipe below!)

Have you joined the smoothie craze?

There are so many benefits to starting your day with a delicious smoothie including glowing skin, improved digestion, more energy and extra vitamins and minerals all in one lovely glass.

Unfortunately, so many people add too much fruit and extra sweetened milk drinks into their smoothies. When you throw in a banana, mango, pineapple and sweetened almond milk into your blender the end result may be delicious but you are going to cause a spike in blood sugar and you will have a huge crash in energy hours later.

That’s not what drinking a smoothie is all about.

I believe in adding very high quality pure protein powder and more greens than fruit. This way, it’s a low glycemic meal and your energy levels will be sustained for several hours after drinking the smoothie.

Here are three helpful ways to add more greens and goodness into your morning smoothies:

  1. Throw in a handful of spinach, kale, watercress or chard into the smoothie. Steamed broccoli is also delicious. You don’t have to measure exactly but a small handful is what I go for. Tip: add this into a berry smoothie (blueberries, blackberries etc.) and you won’t even notice that there is anything green in there. This is a great tip for fussy kids.
  2. Do you like salad? Add your salad to your smoothie! Romaine lettuce, parsley and cilantro are all wonderful choices and provide additional flavor.
  3. Add green powder. I like a teaspoon of spiraling or wheatgrass powder to my morning smoothie for an extra concentration of protein and iron.

Here is a simple recipe for a summery green smoothie that I’m loving right now:

Summer Greens Smoothie

1 small handful spinach
1 small handful kale, roughly chopped
1 sprig cilantro (or to taste – it’s quite a strong flavor!)
1/4 ripe avocado
1 cup unsweetened almond milk
1/2 frozen banana
2 scoops chocolate or vanilla protein powder: I love Shaklee 180 protein powder

Blend together until smooth and enjoy immediately

Minty Messy Lunch Bowl

 

Minty Messy Lunch Bowl

I used to be a daily sandwich girl until a few years ago. I still love a good sandwich once in a while but there are so many other healthy options for lunch. This is what I made today. Took 5 minutes. I normally have a batch of cooked brown rice and quinoa in containers in my fridge which are great bases for lunch or quick suppers. Today I mixed quinoa with mint, avocado, kale, lemon juice, tomatoes, sunflower seeds and a splash of olive oil for an easy and nutritious Monday lunch. Open your fridge and play with your ingredients to make something really yummy!

Minty Messy Lunch Bowl (serves 1)

Place all ingredients in a large bowl and eat straight away:

1 cup cooked white or red quinoa
4-5 mint leaves, roughly torn up
1/2 avocado, sliced
6-8 cherry tomatoes, sliced or cut in half
2 tablespoons roasted sunflower seeds
2 leaves of kale, shredded
Juice of half a lemon
1 tablespoon olive oil
Sea salt
Black pepper

Autumn Kale, Butternut Squash & Pomegranate Salad

Autumn Kale Salad with butternut squash and pomegranate

Autumn Kale Salad with butternut squash and pomegranate

This week is Thanksgiving in the U.S. It’s a wonderful holiday where we get to share a delicious feast with our family and friends and it’s my favorite American holiday of all. This massaged kale, butternut squash and pomegranate salad is an updated version of my famous massaged kale salad that I love to include in my detox and cleanse programs and make almost every week at home. Tangy, spicy, crunchy and full of green goodness, I think this salad would make a beautiful addition to any Thanksgiving table.

Please don’t be intimidated by pomegranates. Here is a very easy way to take the seeds out of a pomegranate in just a few minutes!

Ingredients:
One bunch kale (lacinato, purple or curly)
1-2 cloves garlic
Juice and zest of 1 lemon
Seeds from 1 pomegranate
1 medium butternut squash, peeled and diced into 1 inch cubes
1/2 cup roasted sunflower or pumpkin seeds
2-3 tablespoons goat’s cheese
Olive oil
1 teaspoon dried rosemary
Sea salt
Black pepper

Method:

  1. Heat oven to 400F. Peel, de-seed and dice butternut squash into 1 inch cubes. Place on aluminum foil on a baking tray. Drizzle olive oil, sea salt and rosemary over squash. Bake until golden and soft – about 40 minutes.
  2. Place sunflower or pumpkin seeds on another baking  tray lined with aluminum foil. Roast in the oven for 5-10 minutes until brown.
  3. Remove thick stems from kale. Slice into fine ribbons or tear apart into small pieces with your hands. Place in a large mixing bowl.
  4. Pour 1 tablespoon olive oil, a pinch of sea salt, garlic and the lemon juice over the kale. Rub into the kale leaves.
  5. Once squash is cooked and cooled a little, put into the bowl with the kale. Stir.
  6. Add the pomegranate seeds and sprinkle the crumbled goat’s cheese and sunflower or pumpkin seeds on top.
  7. Season with salt and pepper.

Massaged Kale, Quinoa and Roast Tomato Salad

Eat your greens! Beautiful curly kale.

I don’t think I even tried kale until about two years ago. Put off by the mass of dark green curly leaves, I had no clue what it tasted like or how to prepare it. It certainly looked healthy but I told myself it was some kind of hippy vegetable and instead stuck with my very safe broccoli and spinach. Kale is now an über-trendy vegetable gracing restaurant menus and farmers’ markets all over the land. Everyone loves kale – right? Well, it’s certainly ticks all the right nutritional boxes: antioxidants, iron, vitamins A, C, K, calcium and more. The problem is, how to cook it? Raw, fried, boiled or baked?

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