Foodie Friday: Healthy Turkey Chili

Healthy Turkey Chili - Copyright 2012 Michelle Loy - Go Wellness

If there's one thing I love in the winter time, it's a nice hearty bowl of soup...or chili.  I love that you get so much  nutritious and delicious goodness in one bowl.  I discovered this Healthy Turkey Chili after my church launched a church-wide healthy eating initiative called The Daniel Plan in 2011.  One of the doctors leading the initiative is Dr. Daniel Amen, and this recipe hails from his wife, Tana.  This is one of the best white meat chilis I've ever had.  One thing that sets it apart is the pureeing of some of the veggies, which adds nice texture to this soup.  Since it's Super Bowl weekend, I thought this would be a great recipe to share for those of you that enjoy a nice bowl of chili during the Super Bowl.  Enjoy!

Do you like chili?  What's your favorite chili recipe?

Healthy Turkey Chili

Adapted from:  Change Your Brain, Change Your Body Cookbook by Tana Amen 

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Ingredients:

1 Tbsp +1 tsp refined coconut oil

1 pound lean ground turkey

1 cup yellow onion, chopped

*Optional: 1 jalapeno pepper (I leave this out because it's too spicy for my kids.)

3 cloves garlic, chopped

1 tsp chili powder

1 small can (4 oz) diced green chilies

1 Tbsp fresh oregano or 1 tsp dried oregano

1 tsp cumin seed

1-2 tsp salt

3 cups diced tomatoes, fresh or organic canned, no salt added variety

2 cups chicken or vegetable broth, reduced sodium

2 cups celery, chopped

1 cup bell peppers, chopped (I usually use a combination of green and red.)

1/2 cup zucchini, chopped (I usually leave this out as it's a summer vegetable and not in season during the winter. It still tastes perfectly fine.)

2 cups canned kidney beans, drained and rinsed

1 cup canned black beans, drained and rinsed 

Directions:

1.  Heat 1 tsp of the coconut oil in a large skillet over medium heat, about 1 minute.  Add the celery, bell pepper, and zucchini and heat for another 2 minutes.  

2.  In a large pot, brown the ground turkey in coconut oil over medium heat.  Break up the ground turkey well with a wooden spoon so that it crumbles.  Add the onion, stirring, for about 2 minutes.  

3.  Add the garlic, jalapeno (if using), chili powder, green chilies, oregano, cumin seed, salt, and tomatoes.  Combine well until the spices and meat are thoroughly mixed together.  

4.  Add broth.  

5.  In a blender, add 2 cups of the chili mixture and half of the celery, bell pepper, and zucchini mixture and puree.  Then pour the pureed mixture back into the chili pot.  

6.  Add the remaining celery, bell pepper, and zucchini mixture along with the beans.  Stir thoroughly and heat through on medium-low, about 5 minutes.  Serve. 

Serves: 8

Nutritional Information:

Calories:  230   Carbohydrate:  25 g   Protein:  19 g   Fat:  7 g   Cholesterol: 40 mg   Fiber:  7 g   Sugar: 8 g Sodium:  710 mg   

Excellent source of:  vitamins C and A

Good source of:  vitamin B6, calcium, and iron

Foodie Friday: Baked Beet Chips

Baked Beet Chips - Copyright 2012 Michelle Loy - Go Wellness

Over the last year I've developed a special fondness for beets.  Although my all-time favorite way to enjoy them so far is roasted, I have enjoyed them in other ways as well.  One of the latest ways I've had fun with beets is by making baked beet chips.  These are great because they're really easy and they can satisfy that craving for something crunchy.  This recipe actually works with other veggies, too, like potatoes, sweet potatoes, and carrots.  Cooking times may vary depending on the veggie used.  I let my kids help me make these, and they really enjoy it.  They also like the chips.  If you try them out, let me know what you think.

Baked Beet Chips

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Ingredients:
2 medium beets
Spray olive oil (or about 1 tsp olive oil)
Sea salt

Sliced beet rounds - Copyright 2012 Michelle Loy - Go Wellness

Directions:
1.  Preheat oven to 325F.
2.  Using a mandoline slicer, slice the beets into thin rounds (about 1/8-inch to 1/4-inch thick - I use the narrowest setting on my mandoline slicer.)      
3.  Place the beet rounds in a single layer on a baking sheet.  (I also use a wire rack, which really helps distribute the heat evenly around the beet slices.)  Lightly spray with olive oil.  (If you do not have an olive oil mister, toss the beet rounds into a bowl before placing on the baking sheet, and drizzle with about 1 tsp of olive oil.)  Season with salt.  (I'm pretty light-handed with this since I personally don't like the chips too salty.)
4.  Bake for 25-35 minutes, or until the edges begin to crisp up.  (Baking time will vary depending on the thickness of the beet rounds and your oven. Just check on them starting at about 25 minutes.) Once finished, remove from the oven and let them cool on the baking sheet.  Enjoy!

Serves: 2
Nutritional Information:
Calories:  56   Carbohydrate:  8 g   Protein:  1.4 g   Fat:   2.4 g   Cholesterol:  0 mg   Fiber:  2.4 g   Sodium:  137 mg
Excellent source of: folate

Foodie Friday: Roasted Cabbage

Roasted Cabbage

If there's one family of veggies that I believe everyone should consume nearly everyday, it is the cruciferous vegetables.  This family of veggies includes broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, chard, kohlrabi, and kale.  Everyone's favorites, right?  To be honest, I know a few people for whom some of these veggies can be a tough sell, but it can be done.  Sometimes it just depends on the method of preparation.  More on that later.  Why are these veggies so valuable to our health?  This group of veggies contains a variety of potent cancer-protective compounds, such as glucosinolates, indoles, and isothiocyanates, along with numerous essential cancer-fighting vitamins and minerals.  Research suggests that cruciferous vegetables may be especially helpful at guarding against cancers of the mouth, pharynx, larynx, esophagus, and stomach.  These veggies may also be protective against lung and colorectal cancer, too.  So eat your veggies, especially the cruciferous ones!

I mentioned earlier that some of these veggies can be a tough sell.  That sometimes depends on how they're served or prepared.  I've found that it's best to experiment with preparation methods to discover what ways work best for you or your family.  One tried and true method of preparation that makes some of the harder-to-like veggies more likable is roasting.  Roasting can help bring out a nice natural, earthy sweetness and flavor of the vegetable.  Plus it helps soften the vegetable, which can sometimes be the veggie challenge for kids.  Getting my kids to eat raw cabbage is pretty tough.  I think the texture is just a bit difficult for them to handle with their little chompers.  While my husband and I enjoy raw sauerkraut, the kids find it too tart.  Because I'm always trying to find new ways to get my kiddos and my family to enjoy veggies, I thought that roasting the cabbage would be perfect.  This did the trick.  This is one way that my kids will enjoy cabbage. Yay, a win for this Mommy RD!

Roasted Cabbage

Source:  Everyday Food, April 2010

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Ingredients:

1 Tbsp plus 2 more Tbsp of extra virgin olive oil

1 medium-head green cabbage, cut into 1-inch thick rounds

Coarse salt and freshly ground black pepper

1 tsp caraway or fennel seeds

Directions:

1.  Preheat oven to 400F.  

2.  Brush 1 Tbsp of olive oil over a rimmed baking sheet.  Place the cabbage head rounds on the sheet in a single layer, and brush with 2 Tbsp of remaining olive oil.  Season with the salt and pepper, and sprinkle with the caraway or fennel seeds.  

3.  Roast until the cabbage is tender and the edges are golden, about 40-45 minutes.  

*Note: Another favorite option of mine that adds a nice pop of flavor is to top with a high-quality chopped bacon (about 4 slices works just fine) rather than the caraway or fennel seeds.  

Serves:  6

Nutritional Information:

Calories:  54   Carbohydrate:  1 g   Protein:  0 g   Fat:  6 g   Cholesterol: 0mg   Fiber:  0.5 g   Sugar:  0 g   Sodium:  50 mg

Foodie Friday: Asian Meatballs with Sesame Lime Dipping Sauce

Asian Meatballs

About a month ago, I had the pleasure of tasting a sample of grass-fed ground beef prepared by the very ranchers that helped raised the cattle that produced that ground beef.  That one bite was one of the most delicious bites of ground beef I've ever had. I had to ask how it was prepared, and the rancher-chef answered,  "Just a little bit of salt and pepper. That's it!"  I was sold instantly.  While I've made a variety of dishes with that ground beef purchase, one of my favorites so far has been these Asian Meatballs with Sesame Lime Dipping Sauce.  I thought that these would be a nice dinner option because my kids tend to like meatballs, and my husband and I love food with an Asian flair.  My family has definitely enjoyed these scrumptious meatballs, and I envision them becoming a regular option on our dinner menu.  If you give them a try, let me know what you think.  Enjoy!

Asian Meatballs with Sesame Lime Dipping Sauce

Adapted from:  www.skinnytaste.com, January 12, 2010

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Ingredients for the Asian Meatballs:
1/4 cup whole wheat bread crumbs (If you're going for gluten-free, then there are gluten-free bread crumbs available.)
1 pound grass-fed ground beef or 90% lean ground beef
1 large egg, lightly beaten
1 Tbsp ginger, minced
1 clove garlic, minced
1/2 tsp salt
1/2 cup fresh cilantro, chopped
1 Tbsp reduced-sodium tamari (I use San-J Organic Tamari Gluten-Free Reduced Sodium Soy Sauce.)
2 tsp sesame oil

Ingredients for the Sesame Lime Dipping Sauce:
4 Tbsp reduced-sodium tamari
2 tsp sesame oil
2 Tbsp freshly squeezed lime juice
2 Tbsp water
4 sprigs of fresh cilantro, for topping

Directions:
1.  Preheat oven to 500F.
2.  Combine the bread crumbs, ground beef, egg, ginger, garlic, salt, chopped cilantro, 1 Tbsp tamari, and 2 tsp sesame oil in a bowl.  Mix together with your hands until well combined.  Form the meatballs using about 3 Tbsp of the meat mixture.  Transfer each meatball to a 13" x 9" baking dish, making sure they are about 1/2-inch apart.  Bake until cooked through, about 15 minutes.
3.  While the meatballs are baking, prepare the dipping sauce by combining the remaining 4 Tbsp of tamari, 2 tsp of sesame oil, lime juice, and water. Stir together until well combined.
4.  When the meatballs are done cooking, transfer them to a serving dish.  Stir the sauce and drizzle about 1 Tbsp of the dipping sauce over the meatballs.  Sprinkle with the cilantro sprigs.  Then serve the meatballs with the remaining sauce.
*This dish pairs well with steamed brown rice and steamed, roasted, grilled, or sauteed Asian vegetables, like bok choy or cabbage.

Serves:  4
Nutritional Information for about 3 meatballs:
Calories:  284   Carbohydrate:  4 g   Protein:  27 g   Fat:  17 g   Cholesterol:  127 mg   Fiber: 0.5 g   Sugar: 0 g   Sodium:  1287 mg
Excellent source of: riboflavin, niacin, vitamins B6, B12, and A, iron, and zinc
Good source of:  potassium
*This dish is high in sodium due to the tamari.  If you'd like to minimize the sodium level, you can use less of the tamari and a little more water in the sauce and/or use less of the sauce.  My kids actually enjoyed these without any extra sauce.
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4 keys to staying well during cold and flu season

Image Credit:  William Brawley (Flickr)

We're smack dab in the middle of cold and flu season, and I'm sure that you'd like to avoid catching the bug, right?  Aside from practicing good hygiene, there are four key lifestyle behaviors that have been determined to be true guardians of health during this time of year.  Practice these behaviors and you'll better protect yourself from the misery of cold and flu season.

Eat enough nutrient-dense, immune-supportive foods.
One of the first lines of defense against cold and flu season starts in the grocery cart.  Make sure that you're including plenty of nutrient-dense, immune-supportive foods that will bolster your immune system.  What foods are these?  Eat fish for vitamin D, which helps regulate the immune system.  Include a variety of produce, especially citrus fruits, cruciferous vegetables, winter squash, and dark leafy greens, for immunoprotective vitamins A and C.  Also be sure to incorporate high quality meat and dried beans for protein, iron, and zinc, which help the immune system function at its best.  For more information on foods that support a strong immune system, check out this blog post that I wrote last year.

Get 7-9 hours of sleep every night.
When we sleep, the body's immune system recharges.  The release of infection-fighting cytokines from the immune system surges during sleep.  When we are sleep-deprived, the levels of cytokines and other immune-supportive cells in the body declines.  In fact, one study found that individuals who slept less than seven hours each night were nearly three times more likely to develop colds than those who slept at least eight hours or more.  So make sleep a priority!

Manage stress effectively.
Short-term, long-term, real or perceived, the body does not discriminate against the type of stress we experience.  When we experience stress, a cascade of biochemical reactions that lower the body's immune function begins.  When stress becomes chronic, the immune system becomes weaker.  While we cannot completely eliminate all sources of stress, we certainly can find ways to better manage it.  In fact, relaxation actually boosts certain activities of the immune system, including sending more infection-fighting cells into action in the bloodstream.  Remember that relaxation is not necessarily 'doing nothing', but rather, it is a learned behavior.  For more tips on managing stress effectively, check out this  advice from the American Psychological Association.

Perform at least 30 minutes of moderate-intensity exercise on 5+ days of the week.
Studies have found that exercise may boost the number and function of certain cells of the immune system.  Investigators also believe that exercise enhances the transport of these cells throughout the body making them more effective at eradicating the bacteria and viruses responsible for the cold and flu.  One study detected a 46% lower frequency of colds for participants that exercised at least 5 days a week compared to those who were sedentary.   Another investigation observed that women who performed 45 minutes of moderate-intensity activity 5 days a week experienced 50% fewer colds than women in the control group who stretched daily.  While getting enough exercise is essential, keep in mind that performing prolonged or intense exercise can actually depress the body's immune system.  If you participate in these types of activities, such as marathons or ultra-endurance events, adequate recovery time is vital and make sure to practice the other lifestyle behaviors listed above.

What are your best strategies for practicing these behaviors?  What behaviors would you add to this list?  

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Foodie Friday: Simple Chocolate Chip Cookie Dough

Simple Chocolate Chip Cookie Dough

As we've coasted through this holiday season, I've been hearing people sharing about their holiday baking traditions.  Baking was never a tradition in my home growing up, so the holiday tradition never really caught on with me.  Don't get me wrong. I do bake every now and then, and I do enjoy baked goodies on occasion.  I'm just not much of a baker.  With that said, I was in the mood to make some homemade goodies for the fam a few months ago.  This was a little tricky though because of my son's eczema, which is triggered by food allergy/intolerances.  Imagine trying to make a baked goodie that doesn't include cow's milk, tree nuts, or wheat.  This was a challenge, but I finally stumbled on this recipe for cookie dough made with chickpeas.  Chickpeas?  Yes, chickpeas (aka, garbanzo beans), the stuff you make hummus with.  And yes, forget the whole baking part, too.  I told you I wasn't much of a baker.  If I'm being honest, eating the cookie dough has probably always been my favorite part of making cookies anyway.  Unfortunately, that's not so good given that it can be a potential source of food poisoning.  This recipe looked promising since it didn't have food allergy/intolerance triggers and I could make modifications where needed.  This turned out to be a hit with my kids.  They love helping me make it, and of course, they love to eat it.  Even my very skeptical husband agreed that it was 'pretty good'.  Plus, you don't have to worry about food poisoning because there are no raw eggs in this.  The use of chickpeas also amplifies the nutritional value of this cookie cough, giving it a boost in protein and fiber along with a few other essential nutrients.  Give this one a shot and let me know what you think.

Chickpeas

Simple Chocolate Chip Cookie Dough

Adapted from: Chocolate-Covered Katie, May 2011

{Print this recipe}

Ingredients:

1 - 15 oz can chickpeas or garbanzo beans (about 1 1/2 cups, drained and rinsed)

2 tsp pure vanilla extract (I make my own using this recipe. Do it. You won't regret it.)

1/4 cup nut butter (I would use almond, but to avoid the nuts, I use sunflower seed butter.)

up to 1/4 cup coconut milk (You could also use almond milk.)

3 Tbsp pure maple syrup

1/3 cup dark chocolate chips (I prefer at least 70% cacao.)

Directions:

1.  Place chickpeas, vanilla, nut butter, coconut milk, and maple syrup into a food processor or blender.  Blend until smooth.  

2.  Remove the cookie dough to a bowl.  Mix in the chocolate chips and enjoy.  You can also use the cookie dough as a dip for fresh fruit slices, like apples, for something different.

Serves:  8 (approximately 1/3-1/2 cup servings)

Nutritional Information:  

Calories:  162   Carbohydrate:  22 g   Protein: 5 g   Fat:  10 g   Cholesterol: 0 mg   Fiber:  3 g   Sugar:  10 g Sodium:  41 mg   

Good source of:  folate, iron, magnesium, and zinc

Images Copyright: Michelle Loy - Go Wellness

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3 reasons to make physical activity a priority during the holidays

Commit to be fit this holiday season.  Photo credit: o5com via Flickr

Congratulations on surviving yet another post-Thanksgiving food coma.  If you are one of those people who finds it hard to get back on track with eating and physical activity after said food coma, then I challenge you to consider moving one thing to the top of your to-do list this holiday season.  That thing is physical activity.  I see physical activity as a gateway health habit.  When people let it slide to the bottom of their list of priorities, other habits tend to slide as well.  However, when people make physical activity a priority, not only do they stay on top of other health behaviors, but they also tend to score some fantastic deals in terms of their health and well-being, too!  Consider these three excellent reasons to commit to regular physical activity during the holidays.

Prevent holiday weight gain.  While holiday weight gain is common for many Americans, it is not necessarily inevitable.  Researchers have found that people who have successfully managed their weight long-term rarely deviate from their regular exercise routine throughout the year, including during the holidays.  Not only does exercise help stoke your body's metabolic furnace to burn more calories, but it also appears to help physically active people curb their food intake.

Manage stress.  Exercise is one of the best prescriptions for stress.  The holidays definitely present the opportunity for more stress from increasingly busy social calendars to additional responsibilities at work and more travel.  While you can't necessarily eliminate every source of stress in your life during the holidays, you certainly can include more ways to better manage it.  When you exercise, the body gets an amazing dose of natural feel-good chemicals, including serotonin and endorphins.  Exercise also allows you the opportunity to take a break from the stress in your life and just let it go. What once mattered before may not be as significant after a good workout.  

Boost energy levels.  With a fuller schedule and more stress, you may find that your energy levels may take a serious beating during the holidays.  While sipping more coffee or Red Bulls may seem like an easy way to to charge up your battery, it's not the ideal way to go to reduce the sluggishness.  I know that exercise may be one of the last things on your mind when it comes to feeling fatigued, but studies have suggested individuals that engage in regular physical activity tend to report higher energy levels and less fatigue than sedentary individuals.  So during those times when you just don't feel like it, do it any way.  Remind yourself of how great you'll feel afterwards.  Most of the time, the only workout you'll ever regret is the one that you don't do.

We're all gifted with 1440 minutes every single day.  Honor your body and honor your health by devoting at least 30 of those minutes to movement.  Believe me, your body WILL thank you for it.  What will you do to ramp up your physical activity during the holidays?     

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