Smoky Turkey & Kale Soup

The abundance of instagram posts praising the various food and beverage items available in Pumpkin Spice flavor can only mean one thing- Fall is here!  Which means there are plenty of other flavors to celebrate- pomegranates, apples, winter squash and dark leafy greens are becoming readily available.  And my crock pot is in for some work over the next few months!

Monday was the first morning I have had to throw on a sweatshirt before taking Buddy out for his daily walk...

And when it's cool enough for hoodies, it's cool enough for soup!  So before heading out to the gym, I prepped a soup complete with the wonderful warming flavors of smoky paprika and cumin. 

Start out by heating your saute pan over medium heat.  Brown your turkey with paprika, oregano and red pepper flakes for a touch of heat.  Mmmm... the toasty fragrance reminds me of Sundays curled up on the couch watching football with my family.

After the turkey is browned, move it from the pan, into the crock pot.  Next, cook your peppers and onions in olive oil until translucent and fragrant.  

Add sauteed veggies to the crock pot, along with zucchini, brown rice, paprika, oregano, cumin and broth.  Cook on high for 2-3 hours- perfect amount of time to clean up, walk the dog and head to the gym!  When you get home, add your kale and cook another 15 minutes.  

This recipe provides an ideal amount of lean protein and healthy carbohydrate to refuel and rebuild after a strength workout, while the anti-oxidant rich kale will help decrease inflammation and soreness post sweat sesh.  Now, there's nothing left to do but dive in!


Smoky Turkey & Kale Soup
1lb lean ground turkey

1/4 tsp oregano
1/4 tsp red pepper flakes
1/4 tsp paprika
Pinch fresh ground pepper
2Tb olive oil
1 bell pepper, diced
1 onion, diced
2 zucchini, diced
3/4 cup brown rice, uncooked
1tsp dried oregano
1/2 tsp paprika
1/2 tsp ground cumin
1/4 tsp salt
8 cups low sodium vegetable broth
1 bunch kale, leaves trimmed and torn into bite-sized pieces

1. Lightly coat medium saute pan with non-stick spray- add ground turkey, red pepper flakes, oregano, paprika and fresh ground pepper.  Cook over medium heat, stirring occasionally until turkey is browned.  Add to crock pot.
2. Add 2Tb olive oil to saute pan and cook bell pepper and onion over medium low heat, stirring occasionally, until onion is translucent, about 5-8 minutes. Add to crock pot.
3. Add remaining zucchini, rice, 1tsp oregano, 1/2 tsp paprika, 1/2 tsp ground cumin and 1/4tsp salt to crock pot.  Stir to combine, then pour broth over veg.  Cook on high for 2-3 hours.  Stir in kale during last 15 minutes of cook time.

Recipe Facts

Serves: 6.0
Portion Description: About 1.5 cup
Preparation Time: 20 minute(s)
Cooking Time: 120 minute(s)

Nutrition Facts per serving (210)g

Calories: 299.2
Fat Calories: 68.1

Total Fat 7.7g

  Saturated Fat 1.2g

Cholesterol 41.5mg

Sodium 271.4mg

Total Carb 35.4g

  Dietary Fiber 4.3g

  Sugars 1.8g

Protein 24g

Whole Wheat Peach Pie Pancakes

When life is so go-go I look forward to cooking a nice brunch for Sonny and I on the weekend.  We love to eat on the back porch and sip coffee and enjoy the down time with each other.  This morning, with only two eggs left in the fridge, I knew omelets were out.  But with a bowl of summer-fresh, local NC peaches on the counter, pancakes seemed like the perfect comfort food after a busy couple days.

Sonny helped out by slicing and dicing up the juicy, summer peaches, then serenaded me on the guitar while I took care of the rest... life is good :)

As with any pancake recipe, you want to start by mixing together your dry ingredients.  For a nutrient-dense recipe, I opted for high-fiber, vitamin-rich whole wheat flour and old fashioned oats instead of the more processed, refined white flour.  Using whole wheat pastry flour or whole wheat white flour provides a lighter texture.

Next whisk together your wet ingredients until frothy...

Make a well in the dry ingredients and add the wet.  Add the diced peaches and gently fold together just until combined.  DO NOT over mix- this will leave you with a dense pancake... no good!

Cook your pancakes over medium heat in batches until golden brown.

Meanwhile, make your topping.  Cook your sliced peach in coconut oil over medium heat.  The peaches will break down and release their delicious, sweet summertime juices.  Add a little protein and healthy fat (not to mention delicious nutty flavor) with some pecans... peaches and pecans just seem like the right thing to do!  A little pure maple syrup mixed with the peaches allows a little sweetness to go a long way.

Now, the only thing left to do is settle down with some good company, and enjoy a delicious (and healthy) start to this beautiful day!

This recipe makes A LOT of pancakes... about 18.  This is great for wrapping up and freezing individual servings for a quick breakfast on a weekday.  However, if you don't want this many leftovers, simply halve the recipe.  

Whole Wheat Peach Pie Pancakes
Makes about 9 servings, 2 pancakes each

2 cups whole wheat pastry flour
1 cup old fashioned oats
1/4 cup ground flaxseed
1/4 tsp salt
4tsp baking powder
2tsp ground cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
1/4 tsp allspice
2 large eggs
2 cups coconut milk (unsweetened, or use milk of choice)
1/4 cup coconut sugar (or brown sugar)
1/2 cup plain, nonfat Greek yogurt
1Tb vanilla extract
1 cup diced fresh peach

For the topping:
1 peach, thinly sliced
1tsp coconut oil (or butter)
1/3 cup chopped pecans
1/4 cup pure maple syrup

In a large bowl, mix together dry ingredients: flour, oats, flaxseed, salt, baking powder, cinnamon, nutmeg, ginger and allspice.  Set aside.

In a medium bowl, whisk together eggs, coconut sugar, coconut milk, yogurt, vanilla until frothy and yogurt is no longer clumpy.  Make a well in the middle of the dry ingredients and pour in wet ingredients.  Throw in diced peaches and gently fold until just combined (do not overmix- this will lead to dense pancakes).  Allow batter to sit for about 3 minutes until it thickens slightly.

Heat pan over medium heat.  Lightly coat with non-stick spray.  Cook pancakes in batches, flipping when bubbles start to form, about 3 minutes per side.  Add more non-stick spray to the pan as needed.  Keep in oven at lowest temperature to keep warm until ready to serve.

Meanwhile, make your topping.  In a small saute pan, add 1tsp coconut oil and warm over medium heat.  Add peaches and pecans and cook until peaches start to break down and release their juices, about 3-5 minutes, stirring often.  Add maple syrup and turn heat to low to allow a gentle simmer for about 7 minutes.  Set aside until ready to serve.

Nutrition information per serving (2 3 inch pancakes): 265 calories, 8gm fat, 2gm saturated fat, 47mg cholesterol, 280mg sodium, 44gm carbohydrates (3 carb exchanges), 7gm fiber, 14gm sugar, 7gm protein.

Cilantro Lime Sweet Potato Salad

Want to start eating healthier?  A first step can be to eat more color.  All fruits and vegetables have health benefits, but for the best balance, be sure to fit in green, orange, red, yellow, and even white several times per week.

And as any of my clients will tell you, it's not about what we are removing from our diets to make ourselves healthier, but what you are adding in to better fuel yourself, prevent chronic disease, optimize energy, and yes... add flavor to your life!

Take potato salad... traditionally this dish is not considered "health food."  But instead of avoiding it at the Labor Day cookout this weekend, make a better, more colorful, fresh-tasting side dish to wow the crowd!

Not only does this recipe pack a lot of flavor from the zesty lime, the sweet roasted onions and the fresh cilantro, but you have to know the ingredients I chose are going to help you be your best.  The lycopene in the tomatoes and beta carotene in the sweet potatoes will help prevent any long-term damage from the sun exposure you're bound to get this labor day weekend.  And the vitamin C in the bell peppers will help keep your immune system strong, regardless of how much fun you decide to have.

Cilantro Lime Sweet Potato Salad
3 sweet potatoes, chopped
1 red onion, chopped
2 Tb olive oil
1 bell pepper, any color
1 pint cherry tomatoes
1 can black beans, rinsed and drained
1/3 cup finely chopped cilantro
1/4 cup lime juice (preferably fresh)
2Tb olive oil
1tsp sriracha

1. Preheat oven to 400 degrees.  Toss sweet potatoes and onion with 2Tb olive oil and a pinch salt and fresh ground pepper.  Spread evenly on baking sheet and cook for 40 minutes, stirring once halfway through.  Set aside.

2. Meanwhile, finely chop your bell pepper and halve your tomatoes.  Place vegetables in a large bowl with the black beans.  Gently stir in sweet potatoes and onions and toss to combine.  Mince the cilantro- whisk in lime juice, olive oil and sriracha.  Pour dressing over vegetables mixture and gently toss to coat.

Serve with fresh grilled fish or chicken for a healthy, well balanced meal!

Cookie Cutter PB&J Bars

I've been putting some thought into what makes a good "kid-friendly" recipe... and I've come up with 3 major points:

1- It has to be hands on for the kids (i.e. not too many knives or too much heat)

2- The food has to be fun to look at (just like adults, kids eat first with their eyes)

3- It has to taste good (well yeah!)

My various no bake bars typically fit the #1 and #3 criteria... but since I usually just cut them into bars or shape them into balls, I had to think about how I could make them visually appealing for the kiddos.  I had just finished up making some homemade dog treats with the leftover spent grains from Sonny's beer brewing escapades this weekend... I had used a squirrel-shaped cookie cutter to make Buddy's dog treats.  So why not use a cookie cutter to make my bars more visually appearing for the kids??!!

And that's how I came up with the idea for my Sea Otter PB&J Bars... of course you can use  any cookie cutter or a variety of shapes depending on what the kids are into!

Now the recipes is not only tasty and easy with lots of kid-friendly steps, but now my bars are also super fun for kids (and adults) to eat!

Cookie Cutter PB&J Bars
1 cup old fashioned oats
1 1/2 cup prunes
1 cup peanuts
1/4 cup natural peanut butter
1Tb unsweetened almond milk

Pulse oats in food processor until finely ground.  Add prunes and peanuts and pulse until finely ground pieces form.  Add peanut butter and pulse for another 30-60 seconds until PB is well distributed.  Add just enough almond milk (1tb at a time) until mixture is sticky enough to form a ball.

Roll your "dough" out about 1/4-1/2 inch thick.  Use cookie cutter of choice to cut out fun, edible shapes.  Store your bars in the refrigerator for best results.

Chocolate Covered Cherry Bites

Just like most of my bar concoctions, this recipe is as easy as throwing a bunch of stuff in a food processor (or blender).  And this combination of ingredients sure as heck beats some of the sugar-packed granola bars on the market.  We get all the natural sweetness supplied by dried cherries and dates, without the need for any extra sweetener.

And not only is the taste of the chocolate-cherry combination magical, but there are some great health benefits behind my choice in ingredients as well... as if you could expect anything less ;)  These tasty little morsels can act as a great post workout refuel with the healthy carbohydrates supplied by the fruits and oats.  As far as the cherries... these tart, tasty little fruits have been found to contribute some incredible anti-inflammatory effects... great to aid in recovery of sore muscles and reduce oxidative stress after a tough workout.

But why stop with the cherries?  We've all heard that the polyphenols in chocolate provide some pretty great anti-oxidant properties.  But let's be honest, a chocolate bar (yes, even dark chocolate) is still candy.  By using pure unsweetened cocoa powder in this recipe, we are gaining all the benefits of the cocoa bean, but bypassing the extra sugar found in store bought chocolate products.

So, have you got 10 minutes?  Then, you have time to make your own energy bites!

Start by pulsing the oats, flax and cocoa powder in a food processor.  Then add in your cherries, dates, almonds, and vanilla.  Pulse until you have a fine mixture.  Add in your unsweetened almond milk, tablespoon at a time, until your mixture comes together and resembles the texture of cookie dough.

Next, just roll your mixture into balls- about the size of a rounded tablespoon.  I was able to get 24 balls out of my mixture by making them a 2-3 bite size (or one bite if your my husband).  Enjoy!


Chocolate Covered Cherry Bites
1 cup oats
1/4 cup ground flaxseed
1/4 cup unsweetened cocoa powder
1 1/2 cup sliced almonds
1 cup dried cherries
10 dates
1/2Tb vanilla extract
2-3 Tb unsweetened vanilla almond milk

1. Pulse the oats, flax and cocoa powder in a food processor.
2. Add in your cherries, dates, almonds, and vanilla.  Pulse until you have a fine mixture.
3. Add in your unsweetened almond milk, tablespoon at a time, until your mixture comes together and resembles the texture of cookie dough.
4. Roll mixture into balls, about the size of a rounded tablespoon in order to get 24 bites.
5. Store in an airtight container in a refrigerator.

Recipe Facts- Chocolate Covered Cherry Bites

Serves: 24.0
Portion Description: 1 Ball
Preparation Time: 10 minute(s)
Cooking Time: 0 minute(s)

Nutrition Facts per serving (26)g

Calories: 88.5

Total Fat 3.8g

  Saturated Fat 0.4g

Cholesterol 0mg

Sodium 3.7mg

Total Carb 12.2g

  Dietary Fiber 2.2g

  Sugars 6.9g

Protein 2.1g