Tag Archives: weight loss

Triple Bean Turkey Chili – Serves 6

Posted by thefitbonvivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , ,

Despite no longer living on the East Coast I’m still cold…  Texas is having quite the cold front this year and only feeds into my desire for hearty dishes.  When in doubt, chili can just warm anyone up, I promise.

This variation to chili is protein dense due to its content of three different beans (kidney, black, and chickpea) as well as lean ground turkey.  The dish is also antioxidant rich due to its ingredients such as peppers. 

Jalapeño peppers can be green or red in color and are a great source of vitamin-c.  These small peppers contain capsaicin aka ‘heat’ which stimulates endorphins/natural stress fighters.  Studies have begun to prove jalapeños may assist with appetite reduction and metabolism of fat.  

Bell peppers are also a great source of vitamin-c and beta carotene.  Bell peppers that are red in color are harvested longer and have the sweetest taste as well as the greatest nutrient content of the other colors (green, yellow, and orange).  Just like jalapeños these peppers are low in calories.

Triple Bean Power
Got Spices?!
Final product

Ingredients:

  • 1.25# lean ground turkey
  • 1 medium yellow onion; diced
  • 1 can (15 oz) black beans; strained and rinsed
  • 1 can (15 oz) chickpeas; strained and rinsed
  • 1 can (15 oz) red kidney beans; strained and rinsed
  • 1/4 cup cilantro, minced
  • 2 tbsp tomato paste
  • 1 medium jalapeño; minced
  • 1 large red bell pepper; diced
  • 1 cup beef or chicken broth (I used beef for extra flavor)
  • 2-3 shakes of the following spices: Tumeric, Cumin, Garlic Powder, Paprika, and Curry Powder
  • EVOO as needed for heating the stockpot
  • To Taste/Optional: 2-3 shakes of sea salt or regular salt

Methodology:

  1. In a large stockpot, drizzle EVOO under medium-high heat then add the yellow onions.  Sauté for 5 minutes or until slightly browned.
  2. Add the ground turkey and sauté for 5 minutes.
  3. Shake as needed with the following spices: turmeric, cumin, garlic powder, paprika, and curry powder (I did about 2 shakes of each).  Toss in both types of peppers.  Cook for 5 minutes.
  4. Add all three types of beans, cilantro, tomato paste, and beef broth – mix well.  Allow the combination to simmer under medium heat for 20 minutes.
  5. OPTIONAL:  Taste before serving and if needed add salt – absolutely not necessary for myself but some are quite the ‘salt-holics.’
  6. Remove from heat and garnish as needed with cilantro.
  7. Voila!

FullSizeRender

 

DISCLAIMER :: Don’t forget to wash your hands after handling jalapeños – no one needs their eyes to water or for their skin to burn!

 

xxx – Sarah

Power Chiii Breakfast – Serves 1

Posted by thefitbonvivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , ,

To start your day right…  Treat your inner ‘chi’ right with some breakfast that will awaken your taste buds.  If you’re anything like me – breakfast needs to be quick, tasty, and filling.  Impossible?  No.

This is a dish that can be made almost all the time because it calls for variety!  For me, I utilize different fruits for the sweet and colorful aspect (bananas, berries, or stone fruits such as nectarines or peaches) OR I change up the protein base by alternating nut butters (cashew, almond, or peanut – absolutely love all of Justin’s butters) or protein powders (soy-free or egg powders – I prefer Jay Robb Egg White Protein Powder).

Oats and chia seeds are the kicker in this dish – the gluten-free powerhouse!  Oats are one of the whole grains according to the January JAMA Internal Medicine that reduces premature death from all diseases such as cancer or cardiovascular disease.  To be deemed ‘gluten-free,’ as of 2013 the FDA has mandated that items that contain wheat, barley, rye, or other gluten-like ingredients, be void OR must be less than 20 PPM of gluten.  This labeling also makes like much easier for those with Celiac Disease and inherently MUST avoid gluten rather than those that are following various fad or elimination diets.

Chia seeds are packed with omega-3 antioxidants, minerals, fiber, and vitamins.  These tiny little seeds when wet are hydrophilic thus they absorb water/fluid and inflate/puff up and trick our stomachs into satiety/fullness.  Therefore chia seeds also help with hydration and weight loss.  Like I said, they are the kicker in this dish!

The pop of color credit of the day goes to… NECTARINES!

The pop of color credit of the day goes to… NECTARINES!

Ingredients

  • 1/4 cup oats
  • 2 tbsp chia seeds
  • protein base (1 scoop protein powder or 1-2 tbsp nut butter)
  • 1 whole fruit – can be sliced, diced, or minced
  • 1/4 cup almond milk
  • To taste: nutmeg or cinnamon

Methodology

  1. In a dish or jar combine oats and chia seeds then mix well with the almond milk.
  2. Stir in the protein-base.
  3. Top with the fruit and spices then cover with the lid to the jar or with clear wrap.
  4. Refrigerate overnight or for at least 1-hour minimum to allow the chia seeds to be saturated.
  5. Grab a spoon, mess up the pretty fruit layer on top, or if you’re like me, try to drink aka slurp as you drive…!  Enjoy 🙂

xxx – Sarah

Layered Garlic Turkey Munchers – Serves 4

Posted by thefitbonvivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , ,

Meals throughout the day are very important and the main reason is to keep your metabolism working rather than to slow it down.  When you feed your body, your metabolism works, and when you don’t, it works.  The key to successful weight loss management is constantly keeping yourself fed and some of the other benefits include: 1) Energy, 2) Satiety, and 3) Performance.

This is a guilt-free dish that I love to eat as a snack between meals or as a meal.  What makes it so perfect?  It is a lean dish that is high in protein, water, antioxidants, and complex carbohydrates.  The best, and I mean absolute best, part of this recipe is that it takes less than 10 minutes to make – pressed for time?  Test it out now!

Meat Mixture Ingredients:

  • 1 pound, ground – lean turkey breast (97-99% fat-free)
  • 1 cup, quartered – angel sweet cherry tomatoes (or plain cherry tomatoes)
  • 1/2 cup, minced – celery
  • 2-3 tablespoons, minced – garlic
  • 1/4 cup, minced – cilantro
  • 1-2 tablespoons – ‘Garlic Lovers’ Flavor God Seasoning   (Sidebar note: I am absolutely loving the Flavor God products since they are packed fresh, high in flavor, low-sodium, gluten-free, and interchangeable thus can be utilized with any recipe).
  • Coconut oil or spray of choice to coat the frying pan

Garlic Lovers - Flavor God

Layering Ingredients:

  • 2 cups, medium sliced –  celery stalks
  • 1 cup, sliced – champagne sweet cherry tomatoes (or plain cherry tomatoes)

Methodology:

  1. In a coated frying pan over medium-high heat, combine the garlic and cilantro then mix well.
  2. Add the celery and tomatoes then saute for about 2-3 minutes then lower to medium heat.
  3. In a separate bowl, mix the flavor god seasoning and the ground turkey together.
  4. Add the ground turkey to the garlic/cilantro mixture and mix well for 3-5 minutes allowing the meat to form a light brown to golden color.
  5. Remove from heat.
  6. In four Tupperware containers for snacks or four regular plates – layer the celery on the bottom followed by the tomatoes.
  7. Then add the ground turkey mixture on top (divide into four portions).  The key is to think of a nacho bean layer dip but only with water-based vegetables and lean animal protein.
  8. Serve cold or heated – time to get crunchin.’

turkey munchers

xxx – Sarah