Tag Archives: healthy alternatives
One pot meals are some of my favorite dishes because it doesn’t require a lot of time especially when you don’t have a lot of time to begin with. And because it’s so simple, there’s no reason why you shouldn’t take advantage of the ease for all-around healthy food.
You can’t get any more well balanced in a meal than this turkey chili. Plenty of protein from the turkey and beans. Complex carbs from the beans with TONS of fiber from both the beans and veggies. And not to forget to mention, there is no flavor lacking in this chili. Don’t let the ground turkey concern you! Cumin is the secret to making ground turkey (or ground chicken) taste similar to beef. But if you must, you can simply use a lean ground beef instead.
I personally use half ground turkey and half ground turkey breast. The ground turkey breast is very lean with a little higher protein content, only about 1.5g of fat per 4oz and no saturated fat like regular ground turkey. It’s a fair compromise to really make it healthy. Actually, it’s just to make room for me to top it off with some of my Homemade Queso Fresco cheese, haha! For those who are diabetic, with 8 servings in this chili you’ll get about 16g net carbs which isn’t so bad for how filling it is. You can make your portion smaller and enjoy a side of veggies or a salad to keep the carbs down more.
TURKEY BEAN CHILI
In a large pot over medium-high heat cover the bottom of the pot with olive oil and sauté the bell peppers, onions, jalapeno, and garlic stirring until the onions are translucent.
Add the ground turkey, chili powder, cumin, paprika, dried oregano, garlic powder, onion powder, cayenne pepper, and dried bay leaf. Use a wooden spoon to break apart the ground turkey and mix everything together.
Once the ground turkey is nearly cooked after about several minutes, add the canned crushed tomatoes, vegetable stock, and worchestershire sauce. Bring to a boil then reduce the temperature to a steady simmer for about 45 minutes uncovered. Stir once in a while.
Add the black beans and kidney beans the last 5 minutes.
Revised: September 7, 2017
Making this Sausage & Artichoke sauce is not only easy but tastes better the next day, and even a few days after. It’s the perfect make ahead meal for leftovers through the week. It can be mixed with any kind of pasta and any shape that you love most. Personally, I love bite sized pasta like rotini but lately I’ve been keeping an eye on my total daily carb intake and so to compromise by not completely missing out on pasta, I’ve discovered this incredible Organic Black Bean Pasta by Explore Cuisine that is shaped as spaghetti. It has a total of 25g of protein and 8g net carbs per serving with 4 servings in the package of pasta. You can find them at most grocery stores and also at better cost on Amazon if you purchase a small bulk.
It literally cooks just like pasta, with the same bite like pasta, and surprisingly enough a fairly neutral flavor as well. Its color is of black beans but doesn’t affect taste nor does it bleed color into your food. I seriously didn’t think anything would ever convert me but this really did. With that said, it’s all types of diabetic friendly and great for those who live a low carb lifestyle. Oh, one big plus about this pasta is that you actually feel full and satiated in comparison to regular pasta.
SAUSAGE & ARTICHOKE PASTA
Fill a large pot with water, bring to boil, and follow instructions on the package to cook pasta.
In a large pan, saute the turkey Italian sausage, onions, pepper, and salt. Use a wood spoon to break up the sausage into small pieces.
When the sausage is almost cooked through, add the garlic powder, diced tomatoes, and artichoke hearts. Stir frequent until the sausage is cooked through. About 5 minutes.
Add the goat cheese and spinach. Stir until the goat cheese melts and everything is mixed together well.
Meatloaf is one of my favorite meaty dishes. There’s nothing in this world that beats a good meatloaf with fantastic homemade mashed potatoes. It was one of my favorite things to have growing up. This recipe has a little flare to it and it’s all healthy. I’ve been pretty big on using ground turkey as an alternative to ground beef for years now and it’s worked wonders for me as far as flavor goes. Flavor is far from compromised. If you feel the need to use ground beef instead that’s completely fine but have some faith in me with this one! If you’re using the right spice combinations, you would be amazed what it can do to an otherwise bland type of meat.
Meals like this are so ridiculously easy to make just like one pot meals. Instead this is throw every ingredient together, plop in a meatloaf pan and have at it! I won’t keep you long on this blog but as always I encourage you to add, give or take any other ingredient that suits your fancy to this recipe to make it all yours.
DIABETIC FRIENDLY: 6 servings | about 7 carbs per serving.
In a large bowl combine every ingredient together excluding the ground turkey. Mix all the ingredients together. Then, using your hands, fold in the ground turkey without over mixing.
Spray a meatloaf pan with a non-stick spray and place the meatloaf mix inside. Smooth out the top and pour an even thin layer of the reserved ½ cup of tomato sauce on top.
Place the meatloaf pan on top of a cookie sheet and bake at 375 degrees for about 45 minutes.
Feel free to use ground beef with a lower fat percentage.
Don’t roll your eyes and runaway! Hear me out. I came up with this concoction of an amazing pizza crust alternative for many reasons. NOT because gluten free and low carb is a fad these days. I’ll explain.
You don’t have to be gluten free or low carb to be healthy or to eat healthy rather. Not everyone is gluten intolerant (not allergic, big difference). But there are benefits to avoiding wheat flours in general. Not entirely as it varies from person to person. Although, obesity is a huge issue in the U.S. and now many other countries around the world. Diabetes and heart disease tends to go hand in hand with obesity at some point in a persons life. Keeping your carbohydrate intake to a moderation is one of the single best things you can do for yourself to PREVENT the above mentioned. Monitoring it is also one of the better things you can do for yourself if you’re already obese and/or have other health issues that can be easily managed by dietary habits. So, because I’m all about moderation and compromising on this food blog, THESE are the reasons why I wanted to make this and share this. Okay, on to the good stuff…
This is actually a very easy recipe to make and you can make it ahead of time, wrap it in plastic and refrigerate it until you’re ready to use. There’s no yeast involved and no hours of waiting for dough to rise, knead, rise yadda yadda. You can make many of these, freeze it until you’re ready to use. Win win especially with how tasty this is. You can use dairy-free cheese if you’re lactose intolerant or simply replace the cheese entirely with an extra egg. And just a heads up, you might have to eat this pizza with a fork… which I’m sure is the least of anyone’s worries so long as it tastes good. Most parts of Italy you’ll find eat their pizza with a knife and fork so it’s not a sin!
There’s no wrong way to dress a pizza. We all know this. If you’re looking for a good red sauce you can always use my go-to Homemade Marinara. If you like your pizza sauce on the sweeter side just add a little bit of sugar to the marinara when heating it up. Last thing, when squeezing the water out of the cauliflower be careful to start… it does retain heat for a long time so don’t burn yourself. And squeeze the heck out of it. You’ll be surprised how much water is in cauliflower. Have fun!
CAULIFLOWER PIZZA CRUST
Cut the florets off the cauliflower head, place them into a food processor and run it through until everything is riced super fine. Place everything into a bowl and cover with a damp paper towel. Microwave for 5 minutes.
Fold the cheesecloth in half and place over a strainer, pour the steamed cauliflower into the cheesecloth and let it cool for about 15-20 minutes. Grab all corners of the cheesecloth and squeeze the cauliflower over and over until all the water is removed.
Toss the cauliflower back into the bowel making sure it’s not hot still. Add the egg, Romano cheese, mozzarella, garlic powder, oregano, and salt. Mix everything kneading it altogether like a dough.
Place some parchment paper onto a baking sheet and spread the cauliflower dough in any shape you like to no thicker than ¼ inch. Bake at 450 F for about 15-20 minutes.
Top the pizza crust with any of your favorite sauces, cheeses and/or toppings and bake for about another 10-15 minutes.
This is a super quick approach to making a fresh tomato sauce. I wouldn’t give it the credit of a pomodoro sauce but if you love the fresh flavors of tomatoes and basil, this is a great go-to recipe for all sorts of dishes. This will always taste better the next day just like most sauces do. Sure canned tomato sauce is great, but some companies add so much sugar and other crap in it that’s completely unnecessary. Not only that but you really can’t compare quality from fresh to canned. It’s a matter or preference and what you plan to make with the sauce.
One of my favorite quick meals to make with the sauce is slicing a smoked chicken Italian style sausage like Aidells, saute it in a large pan with some leeks and simmer the fresh tomato sauce in it. Serve over pasta. You’ll have tons for leftovers too. Feel free to add any other of your favorite fresh herbs like oregano, thyme, marjarom and rosemary. It’s that much more yummier!
FRESH TOMATO SAUCE
serves well with 1lb of pasta
Put all ingredients into a blender and run it until everything is well combined.
Pour the sauce into a pan over medium and let simmer for about 10 minutes. Add more salt to taste.