Turkey and Wild Rice Stuffed Peppers 

SERVES 6
Turkey and Wild Rice Stuffed Peppers.jpeg

INGREDIENTS

  • 3 large bell peppers, any color

  • 2 cups wild rice, cooked

  • 1 lb. 93% Lean ground turkey

  • 4 cloves garlic, minced

  • 1 small onion, diced

  • 2 cups crushed tomatoes

  • 1 teaspoon Italian seasoning

  • ½ teaspoon fennel seeds

  • 1 teaspoon smoked paprika

  • 1 teaspoon salt

  • 1/2 teaspoon pepper

  • ¼  cup sharp cheddar cheese or vegan cheese, shredded

  • 1 tablespoon avocado or grapeseed oil

  • Microgreens for garnish

INSTRUCTIONS

  1. Preheat oven to 350 degrees. Prepare your rice and set aside. You will need two cups of cooked rice.

  2. Rinse and cut peppers lengthwise in half, removing seeds.  

  3. In large pot of boiling water add pepper halves.  Boil for 5 minutes, remove from water, and drain upside down on paper towels. 

  4. In large skillet add the oil, garlic, and onion, saute until tender.  Add the turkey and brown until thoroughly cooked. 

  5. Add crushed tomatoes, rice, spices, salt and pepper.  Stir to combine and simmer for 5 - 10 minutes. 

  6. Fill pepper halves evenly with the mixture, place in a lightly greased baking dish. Top with shredded cheese.

  7. Bake uncovered for 25 - 30 minutes.  Remove from oven and top with microgreens (optional). Enjoy!

 

Rainbow of Roasted Vegetables 

PREP 15 min | COOK 25 - 30 min at 400°F | SERVES 4 - 6

INGREDIENTS

  • 1 red onion

  • 1 red pepper

  • 2 cups Brussels sprouts

  • 1 delicata squash

  • 1 cup chopped green beans

  • 2 – 3 Tbsp extra virgin olive oil

  • Salt and pepper

INSTRUCTIONS

Preheat oven to 400 degrees F. Line sheet pan with parchment paper.

Clean and chop onion, pepper, and squash into uniform sizes - 1 – 2 inch pieces. Wash Brussels sprouts and halve. Rinse green beans and chop into 1 inch pieces.

Arrange vegetables in single layer on sheet pan and drizzle with olive oil. Using a spoon or your hands, coat vegetables with the oil. Season with salt and pepper.

Roast for 20 - 25 minutes in oven.

Notes : This recipe works for many types of vegetables - try cauliflower, cherry tomatoes, pieces of kale, broccoli, summer squash, carrots, parsnips, sweet potatoes, and more. The trick is the consistency in size of vegetable for even roasting. Enjoy!

 

Easy Braised Chicken Thighs 

PREP 5 min | COOK 35 min | SERVES 2 - 4
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INGREDIENTS

  • 4 boneless skinless chicken thighs

  • 2 Tbsp olive oil

  • Salt and pepper

  • 1 tsp oregano

  • 1 tsp cumin

  • ½ - ¾ cup white wine, chicken stock, juice, or water

  • Squeeze of fresh lemon

INSTRUCTIONS

Heat frying pan for 1 minute, then add oil and heat for 30 seconds.

Add chicken thighs to pan and add seasonings. Sauté on first side 5 – 7 minutes until lightly browned.

Turn chicken, seasoning as desired. Sauté for 3 minutes, then add enough cooking liquid to pan to half-way cover chicken. Cover and reduce heat to simmer. Cook for 15 – 20 minutes over low heat.

Test for doneness with meat thermometer – 165 degrees.

Remove chicken to cutting board. Deglaze pan by bringing pan drippings to boil, scraping up any bits on bottom of pan. Simmer until reduced and slightly thickened. Add lemon juice and stir.

Slice chicken into strips. Serve over vegetables, quinoa, brown rice, your choice! Drizzle with sauce and enjoy.

Notes: This cooking method also works for salmon filets. Cooking time may vary depending on thickness of protein. Always check for doneness with thermometer.

 

Turkey & Sweet Potato Chili 

 PREP 20 min | COOK 45 – 60 min | SERVES 10 – 12
TurkeySweetPotatoChili.jpg

INGREDIENTS

  • Olive oil – 1 Tbsp

  • Onion - 1 large diced

  • Garlic – 3 cloves minced

  • Turkey – ground lean – 1 lb

  • Red pepper - 1 chopped

  • Jalapeno – 1 finely chopped

  • Zucchini – 2 medium chopped

  • Sweet potatoes – 3 cups dices (21 ounces)

  • Cumin – 1 Tbsp

  • Turmeric – 1 Tbsp

  • Salt – 2 tsp

  • Black pepper – to taste

  • Black beans – 2 – 15-ounce cans, rinsed and drained

  • Crushed tomatoes – 1 28-ounce can

  • Diced fire roasted tomatoes– 2 15-ounce cans

  • Chicken broth – 4 cups

  • Kale – 1 large bunch chopped

  • Lemon – 1 juiced

  • Condiments: avocado, tortilla chips

INSTRUCTIONS

Heat soup pot over medium heat for 1 – 2 minutes, add olive oil and heat for 30 seconds. Add onion and garlic, saute until translucent, about 3 minutes.

Add turkey, breaking into small pieces. Add ó salt and pepper. Saute until turkey cooks through, about 5 – 7 minutes.

Add red pepper, jalapeno, zucchini and sweet potatoes to pot and stir.

Add beans, crushed tomatoes, diced tomatoes, and stock to pot. Stir and add spices and remaining ó of salt and pepper.

Cover pot and simmer on low for 45 – 60 minutes. Sweet potatoes will be tender.

Stir in chopped kale and lemon juice. Let simmer for an additional 10 minutes.

Serve with avocado slices and tortilla chips. Enjoy!

Notes : This can easily be a vegetarian dish – switch out the turkey for crumbled tempeh, or a can of chickpeas, white beans, or kidney beans.

 

Turkey Burgers, Greek Style

Turkey is a great alternative to red meat when you want a varied diet!

With peppers, garlic, olives and feta cheese you bring the Mediterranean into your home.

PREP 25 min | COOK 25 min | SERVES 4
Turkey+Burgers%2C+Greek+Style.jpg

INGREDIENTS

  • 1 ½ lbs turkey meat, ground (white, dark or a mixture of both)

  • 2 Tbsp green bell pepper, diced

  • 2 Tbsp poblano pepper (seeds removed) diced

  • 3 Tbsp. red onion, diced

  • 2 -3 large cloves of garlic, minced

  • ⅓ cup cucumber unpeeled, diced

  • 2 Tbsp fresh oregano or ½ tsp. dried oregano

  • 3 Tbsp soy sauce (gluten free)

  • Rice bran oil (or grapeseed oil)

  • 2 Tbsp fresh parsley, chopped fine

  • 2 Tbsp fresh rosemary, chopped fine

  • 2 Tbsp fresh dill, chopped fine

  • ½ veggie or chicken broth or water

  • Salt

  • Pepper

  • ⅓ cup mascarpone cheese (non-dairy use plain coconut yogurt)

  • 1 tsp prepared horseradish, drained

  • Parsley for garnish

INSTRUCTIONS

Preheat oven to 325 degrees.

Make the horseradish sauce. Combine the mascarpone cheese and horseradish. Garnish with parsley.

Combine remaining ingredients except the parsley, rosemary and dill, and divide into four patties.

Bring oil to medium heat in oven proof pan on top of the stove.

Fry burgers gently - be careful to not burn - about 8 minutes on each side.

Finish cooking burgers in preheated oven about 20 minutes or until an internal temperature of at least 165 - 170 degrees.

Deglaze pan with broth or water until thickened; serve on the side with burgers.

Combine fresh parsley, rosemary and dill. Divide evenly on top of burgers.

Serve with horseradish sauce

 

Summer Vegetable Stew

Try this delicious summer vegetable stew!

PREP 20 min | COOK 25 min | SERVES 4-6
Summer Vegetable Stew.png

INGREDIENTS

  • 1 onion, chopped fine

  • 3 garlic cloves, minced*

  • 2 carrots, chopped fine

  • ¼ cup olive oil

  • 2 medium zucchini, rinsed and cut into ½ inch dice (about 3 cups)

  • 1 medium yellow squash, rinsed and cut into ½-inch dice (about 1 ½cups)

  • 1 red bell pepper, chopped

  • ½ lb. Romano green beans, cut in small (½ inch) dice

  • 2 tomatoes, (about ¾ pound), drained and seeded, cut into ½-inch dice

  • 2 tablespoons minced fresh oregano leaves or ½ tsp dried, crumbled ½ cup packed fresh basil leaves, shredded

  • Parsley for garnish

If you are not allowed onions or garlic, you may substitute 1 sweet potato, diced

INSTRUCTIONS

In a large deep skillet cook the onion, garlic, and carrots in the oil over moderately low heat, stirring, until the onion is softened.

Add the zucchini, the yellow squash, the bell pepper, and the beans, and cook the mixture over moderate heat, stirring for 4 minutes.

Add the tomatoes, the oregano, and salt and pepper to taste and simmer the stew, covered, stirring occasionally, for 10 minutes.

Simmer the stew, uncovered, stirring occasionally, for 5 minutes more, or until the excess liquid is evaporated. Sprinkle with the oregano, basil, and parsley. Serve warm or at room temperature.

 

Chakalaka (South African Vegetable Stir-Fry) 

PREP 15 min | COOK  25 min | SERVES 4

INGREDIENTS

  • 3 medium onions, diced

  • 3 medium carrots diced

  • 2 medium green bell peppers and 1 poblano, diced

  • 3 medium tomatoes, diced

  • curry powder, to your taste

  • salt, to taste

  • pepper, to taste

  • 1 green chili (optional)

  • 1-2 teaspoon chili powder

  • 2 tablespoons oil for stir-fry, preferably grapeseed oil

  • ¼ cup of water

  • 1 teaspoon of dry thyme or 1 tablespoon of fresh

INSTRUCTIONS

Stir-fry the onion and peppers together with oil in a large skillet until the onion is clear.

Add the grated carrots, tomatoes, water, and all the seasonings. Cook stirring frequently for about 15-20 minutes.

 

Seared Salmon with Avocado Sauce 

COOK 10 min | SERVES 4
Seared+Salmon+with+Avocado+Sauce.jpg

INGREDIENTS

  • 4 6-8 Ounce Salmon Filets

  • 2 Tablespoons Olive Oil

  • Salt and Pepper to taste

  • Fresh minced basil (garnish)

  • Lemon wedges

Creamy Avocado Sauce :

  • 1 Ripe avocado, halved and peeled

  • ¼ Cup fresh basil leaves

  • 1 Clove garlic

  • 1 Tablespoon of freshly squeezed lemon

  • ¼ Cup Olive Oil

  • ¼ Cup coconut milk

  • Salt and pepper to taste

INSTRUCTIONS

Combine creamy avocado sauce ingredients in a blender, blend until smooth.

Season salmon filets with salt and pepper on both sides. Coat the bottom of a skillet with olive oil, heat over medium heat.

Once the pan is hot, cook salmon filets and sear for 5-6 minutes. Flip and sear for 5-6 additional minutes.

Transfer salmon filets to a plate and top with creamy avocado sauce. Sprinkle with fresh basil and a lemon wedge and serve immediately.

 

Sweet and Savory Roasted Butternut Squash 

COOK 20-30 min | SERVES 6
Sweet and Savory Roasted Butternut Squash.png

INGREDIENTS

  • 1 large butternut squash, peeled and seeded, diced into 1 inch pieces

  • 3 Tbsp extra virgin olive oil

  • 1 Tbsp maple syrup

  • 1 tsp cinnamon

  • 1 tsp tumeric

  • ½ tsp kosher salt

  • Freshly ground pepper to taste

  • ¼ cup dried cranberries or cherries (optional)

INSTRUCTIONS

Preheat oven to 400 F.

Toss all ingredients in large mixing bowl, coating all squash pieces with oil, syrup, and spices.

Spread out ingredients in one layer on baking sheet.

Roast in oven for 20 - 30 minutes, until lightly browned and tender.

Serve immediately.

 

Vegetarian Chili

This vegetarian chili is gluten free and vegan, depending on your toppings, and full of smoky, complex flavor.  I usually double this recipe in order to have plenty of leftovers.  It also freezes well for future quick meals.

COOK 40 min | SERVES 4 - 6
Vegetarian+Chili.jpg

INGREDIENTS

  • 2 tablespoons olive oil

  • 1 medium sweet onion, chopped

  • 1 large red bell pepper, chopped

  • 1 medium zucchini, chopped

  • 2 ribs celery, chopped

  • 1 cup butternut squash, chopped

  • ½ teaspoon salt, divided

  • 2 chipotles in adobo, seeded and chopped

  • 4 cloves garlic, pressed or minced

  • 2 tablespoons chili powder

  • 2 teaspoons ground cumin

  • 1 ½ teaspoons smoked paprika

  • 1 teaspoon dried oregano

  • 1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes, with their juices

  • 2 cans (15 ounces each) black beans, rinsed and drained

  • 1 can (15 ounces) pinto beans, rinsed and drained

  • 2 cups vegetable broth or water

  • 1 bay leaf

  • 2 tablespoons chopped fresh cilantro, plus more for garnishing

  • Juice from one lime

Garnishes: chopped cilantro, sliced avocado, tortilla chips, sour cream or crème fraîche, grated cheddar cheese, etc.

INSTRUCTIONS

In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until simmering. Add the chopped onion, bell pepper, zucchini, celery, butternut squash, and ¼ teaspoon salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.

Add the chipotles in adobo, garlic, chili powder, cumin, smoked paprika and oregano. Cook until fragrant while stirring constantly, about 1 minute.

Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes. Remove the chili from heat.

For the best texture and flavor, mash the chili with a potato masher until it reaches a thick consistency.

Add the chopped cilantro, stir to blend, and then mix in the lime juice, to taste. Add salt to taste, too.

Divide the mixture into individual bowls and serve with garnishes of your choice.