Entrees, Gluten Free, Dairy free, High Protein, Poultry, Soups and Appitizers, Traditions

Chili (shh…its healthy!)


I love chili-  but chili doesn’t always love me.  the heat from spices as well as the fat from the red meat didn’t always sit well with my tum tum.  I ventured out to make a healthy hearty chili- with out all the fat but high in protein.  This recipe was a real home run with the family as well as hitting home with 98% fat free, low calorie, high fiber and high protein.  Punching almost 18 grams of protein per 1 heaping cup serving.


  • 1 Lb ground lean turkey browned
  • 1 cup each follow veggies
    • Yellow Onion
    • Mixed bell peppers
    • roasted sweet potato chopped
    • zucchini
    • cauliflower
  •  5 12 oz cans each of organic beans red kidney, black, pinto, great northern
  • Large can 28  oz crushed tomatoes
  • sm can 12 oz chopped roasted tomato
  • small can roasted green chilis
  • 2 tsp chopped jar garlic or 2 cloves cleaned and chopped
  • 2.5 TBS Chili Powder
  • 1 tsp Cayenne  pepper (more to taste)
  • 1 tsp black pepper
  • 2 tsp garlic powder

Veggies hiding in this pot!  so yummy.


yes veggies! As you can see I added cauliflower, chopped zucchini, mixed bell peppers (frozen from my freezer shortcut) and not pictured sweet potato to add a bit of sweet spice.  1 cup of each.


Brown the ground turkey (98% Fat free lean) in a tablespoon of olive oil. drain any fat and add veggies, fresh garlic, pepper and garlic powder – cook until soften and to flavor the meat.  Add seasonings.

Let us talk Chili Power. they are not all alike. They all have salt and major color differences.  there is Organic, low sodium and smoker flavored.  so go to your spice store and explore. Taste- and see what you prefer. I like a darker color but the lighter has more flavor- so I do a three pic chili powder. img_5431

Then Cayenne to taste.  I go light to avoid the hot…

Beans! Beans! Beans!

Dried beans work great if you do the pre-soak the night before. This is a great option for the pressure cooker.  Doing dried beans in the pressure cooker can rush the process if canned is not available.  I use organic canned that has no added seasonings.  Black, red kidney, great northern and pinto. all fat free, high fiber and protein and full of flavor. Canned be sure you rinse the metallic slime water off before adding to your pot.

img_5427 Add your large crushed organic tomatoes, and a small can roasted red tomatoes as well as a can of roasted green chilis.  I also incorporated a half cup of TVP (Bobs Red Mill).  (Total vegetarian protein) It hides like the turkey meat and absorbs all the great flavor and added protein. really amazing product.


Slow simmer for 2 hours.  If you don’t want to babysit the pot- stirring to insure it not scorch- trader to your large crock pot on 4 hour low.

Serve with shredded cheese, sour cream and chopped onions.  All optional.  This freezes fantastic.


breakfast, Entrees, Garden, Gluten Free, Dairy free, kitchen Tips, Traditions, Vegetable, Vegetarian

Morning Skillet Potatoes


I am all about easy and fast these days.  Not just because if time but with us all cooking so much more-  we want to be useful with what we have as well as healthy and tasty.  My FAVORITE is baked potato night at home.  We do a big assembly line of toppings and you make your own.  I always bake two extra potatoes just in case there is company.  But we all know it’s for the easy morning skillet you can make with the left over spuds.  Simple-Fast and add a dippy egg on top and you have breakfast bliss. Enjoy!


  • Two good sized bakers potatoes-cooked
  • Mixed bell peppers Green, yellow, red chopped
  • Small sweet onion cleaned and chopped
  • 2 cloves chopped garlic fresh- heaping tsp Jarred
  • seasoned garlic salt to taste
  • two Tablespoons of Canola Oil
  • Black pepper
  • parsley garnish optional

Chop potatoes and place into a prepped heated to a sizzle(add salt to oil heating) hot deep skillet or cast iron with oil.


Chop peppers and onions on top of potatoes and press down to start a bottom crust. Flat spatula flip as bottom browns about 3-4 minutes.  don’t let it burn- but should be good and crispy in 12 minutes.

Easy short cut- I like to have chopped peppers in easy grab bags in the freezer. Frozen peppers work great in this skillet.


Serve as a yummy side to the star of the plate with a glorious runny egg on top.  Enjoy.


Entrees, Gluten Free, Dairy free, High Protein, Poultry

Coconut Curry Chicken

Coconut Curry Chicken Bowl

Being the primary chef of the family and trying to make it fairly easy I lean on basic staples to pull together yummy options. I use our rice cooker often with rice being the complimenting starch to any savory. I love to visit all the varieties of rices. This also utilizes the simplicity of the rotisserie chicken. I can create wonders with a $4.99 Costco chicken. Enjoy from my home to yours…

•chicken breast and drk meat from a rotisserie chicken. 1/2 chicken chopped)
•1 cup chopped carrot
•1/2 c chopped celery
•1/2 cup chopped onion
•1/4 cup chopped red pepper
• tsp chopped garlic
•1/2 cop pineapple pieces optional
1 can whole coconut milk
1 -2 Tbl curry to taste
1/2 tsp ground ginger
Salt to taste
Olive oil
1.5 cup uncooked Jasmine Rice
Chopped fresh cilantra
Lime wedge

Chopped veggies

Saute chopped vegetables in olive oil until just tender reserving garlic until last two minutes.
Add large chopped chicken.

I really like the Coconut cream from trader Joes but any whole coconut cream will add the richness and thicker broth.

Rotissere chicken makes meals quick and simple. Easy freezer item.
A favorite staple on my pantry shelf

Simmer with added spices to heat thru and add pineapple. Salt to taste. 

Don’t over cook to cause chicken to fall apart. Just to really heat thru and enjoy. 

Garnish with cilantro and squeeze fresh lime.

Quick healthy and so satisfying.

Chicken Pot-Pie “belly warming”

  • This is a flavor of my childhood the warm smells of pie cooking in the kitchen. Makes my mouth water and heart warm to the memories. This is a simple version to my moms pressure cooker chicken and garden grown ingredients. Not to mention from scratch crust. But its still a crowd pleaser in the kitchen.
  • 1 whole rotisserie chicken skinned and deboned – chopped
  • 1 red pepper chopped
  • 1 small onion chopped
  • 2 stalks celery chopped
  • 2 carrots chopped
  • I cup frozen peas.
  • 1 clove garlic finely chopped
  • Tbs olive oil
  • 1/2 tsp nutmeg
  • 2 cup chicken broth
  • 1/2 cup flour
  • Salt and pepper to taste
  • Two boxed pie crust for time or scratch recipe

I large pan sauté veggies w oil until past wilt and starting to caramelize. Add chopped chicken and combine with spices and pepper.

Once hot cover with flour and combine all.

Add broth slowly creating a gravy/rue. Salt to taste.add frozen peas to cool a bit and not over cook peas.

Makes two standard pies or one deep dish.

Cover pie dish with 1 crust add hot filling then cover with top crust. Try to roll under crust. Filling will expand a bit in cooking and bubble over sides. Slice vents on pie top. Bake 375 for 45 min on a cookie sheet to catch drippings.

Enjoy hot and watch them lick the plates!